Keto Weight Loss Plateau: Strategies To Overcome It

The ketogenic diet is a low-carb, high-fat diet that has been adopted by many looking to lose weight and improve their health. However, some people may find that they are not losing weight on keto. There are several reasons for this, including not achieving ketosis, eating too many carbs or protein, consuming too many calories, constant snacking, lack of exercise, underlying medical conditions, stress, and inadequate sleep.

To maximize weight loss on a ketogenic diet, it is important to ensure you are in ketosis, eat nutritious whole foods, maintain a calorie deficit, get adequate sleep, reduce stress, and increase physical activity. Additionally, tracking your macronutrient intake and consulting with a healthcare professional can help identify any areas that need adjustment.

You're not in ketosis

If you're not in ketosis, there are several reasons why this might be the case.

Firstly, you may be consuming too many carbohydrates. Carbohydrates should represent only 5-10% of your calorie intake on the ketogenic diet, which equates to between 20 and 50 grams of net carbs per day for someone consuming 2000 calories. If you're unsure how many carbs you're consuming, try using a macro-counting app, such as Cronometer or Carb Manager, to track your intake.

Secondly, you may be consuming hidden carbohydrates. Many restaurant dishes contain flour, sugar or sugary sauces, and some store-bought foods that appear keto-friendly may also contain carbs. For example, just 1/4 cup of almonds has 3 grams of net carbs. Sugar alcohols, such as maltitol, can also affect your blood sugar levels and prevent you from entering ketosis.

Thirdly, your method of testing for ketosis may be inaccurate. Urine test strips, for example, can give false negatives after you become keto-adapted, as your body becomes more efficient at using ketones and excretes fewer of them. A blood ketone meter is a more accurate way to measure ketones, but it is more expensive.

Other reasons you may not be in ketosis include consuming too much protein, not eating enough calories, and experiencing high levels of stress, which can impact your cortisol levels and contribute to weight gain.

If you're not in ketosis, try reducing your net carb intake, tracking your macros and calories, managing your stress, and switching to a more accurate method of testing for ketosis.

You're eating too much

If you were losing weight on the keto diet but have hit a plateau, it may be because you're eating too much. Even on the keto diet, it's possible to consume more calories than you burn, which can stall your progress.

To get back on track, try tracking your calorie intake to ensure you're not overeating. Use a food diary or an app to record everything you eat and drink, being mindful of portion sizes and calorie density. While the keto diet emphasizes high-fat, low-carb foods, it's still important to monitor your overall calorie intake.

Additionally, be cautious of hidden carbs that could be sabotaging your efforts. Some seemingly keto-friendly foods, like nuts, cheese, and dark chocolate, can be calorie-dense and easy to overeat. These foods can hinder ketosis and weight loss if consumed in excess.

To counter this, focus on whole, unprocessed foods that are naturally low in carbs and high in nutrients. Opt for leafy greens, above-ground vegetables, avocados, and healthy fats like olive oil. Ensure your protein sources are lean and that you're staying properly hydrated.

Remember, the key to successful weight loss is creating a calorie deficit. By being mindful of your portion sizes and overall calorie intake, you can get back on track and continue your weight loss journey.

You're not eating enough

If you're not losing weight on the keto diet, one possible reason is that you're not eating enough. Eating too few calories can lead to weight gain as your body goes into starvation mode and holds on to everything it can. To lose weight, it's crucial to create a calorie deficit, which can be achieved by reducing your calorie intake or increasing physical activity.

When on the keto diet, it's important to ensure that you're still consuming enough calories to support your body's needs. While the keto diet focuses on high-fat, low-carb foods, it's possible to consume too few calories if you're not careful.

To ensure you're eating within a healthy calorie range, consider tracking your macronutrients using an app like MyFitnessPal or Cronometer. These apps can help you stay within your recommended macros and create a calorie deficit to support weight loss.

In addition to tracking your calorie intake, pay attention to the types of foods you're consuming. Choose unprocessed, whole foods that are nutrient-dense, such as full-fat dairy, eggs, fish, meat, healthy fats like avocado and olive oil, and non-starchy vegetables. These foods will provide your body with the nutrients it needs while supporting your weight loss goals.

Remember, the key to successful weight loss is creating a calorie deficit while ensuring your body gets the nutrients it needs. By eating enough of the right foods and creating a balanced meal plan, you can optimize your weight loss efforts on the keto diet.

You're eating too much protein

While it may seem counterintuitive, eating too much protein on a keto diet can be a bad thing. This is because protein can be converted into glucose and kick your body out of ketosis.

How Your Body Responds to Protein Intake

When you eat protein, your body releases two energy-regulating hormones: insulin and glucagon. Insulin stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells. On the other hand, glucagon triggers glycogen breakdown, the release of fat from fat cells, and fat burning.

The ratio of insulin to glucagon released depends on factors such as your diet, gender, activity levels, and whether you have diabetes. If your body releases much more insulin than glucagon in response to eating protein, your ketone production will be reduced, and you may be kicked out of ketosis.

The amount of protein that is "too much" varies from person to person and depends on factors such as genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, current body composition, and body composition goals.

To find your personal keto protein limit, you can use a blood ketone meter with test strips. Start by eating less than 35 grams of carbs per day for a week, following the recommended protein intake for your activity level. Then, test your ketone levels first thing in the morning before eating anything. If your ketone levels are optimal (1.5 mmol/L or above), gradually increase your protein intake over the next week, testing your ketone levels every morning.

Signs You're Eating Too Much Protein

• Your breath starts smelling like nail polish remover, overripe fruit, or ammonia.
• You experience flu-like symptoms, such as during the initial "keto flu" period.

You're eating too many carbs

One of the main reasons people don't lose weight on the keto diet is that they're consuming too many carbs. To reach the state of ketosis, where your body burns fat for energy instead of glucose, you need to drastically reduce your carbohydrate intake. This means that only around 5% to 10% of your total calories should come from carbs, which equates to between 20 and 50 grams of carbs per day for someone on a 2000-calorie diet.

It can be challenging to cut out carbs, especially when you're first starting the keto diet. However, it's important to understand that even a small number of extra carbs can be enough to prevent your body from entering ketosis. For example, just a quarter of a cup of almonds contains 3 grams of net carbs, but another handful will bring the total up to 6 grams. Therefore, it's crucial to carefully track your carb intake, especially when you're starting out.

Some foods that are typically considered keto-friendly, such as nuts and dairy, can also contain carbohydrates. This means that eating too much of these foods can also prevent you from achieving and maintaining ketosis. Additionally, some sugar alcohols, such as maltitol, can affect your blood sugar levels and prevent you from entering ketosis, even though they are technically low on the glycemic index.

If you're eating too many carbs, you can try scaling back to the recommended amount and tracking your food intake on a macro-counting app. Once you have a better understanding of portion sizes and carb counts, you may not need to track as strictly. However, it's important to be mindful of your carb intake, especially when snacking, as it's easy to go overboard.

Frequently asked questions