Keto Plateau: Breaking The Stall

Weight loss plateaus are a common occurrence on the keto diet, and they can be incredibly frustrating for those experiencing them. A weight loss plateau is when an individual stops seeing changes in their weight or body fat percentage despite adhering to the keto diet. While there are numerous factors that can contribute to a weight loss stall, this article will outline some of the most common causes and provide strategies to overcome them.

One of the primary reasons for a weight loss plateau on keto is consuming too many carbohydrates. The keto diet restricts daily carb intake to 30-50 grams, and it's easy to exceed this limit without realising it. Hidden carbs are often found in snacks, sauces, condiments, and processed foods marketed as keto-friendly. Another cause of weight loss plateaus is consuming too many calories. Even though the keto diet naturally suppresses appetite due to its high fat content, it is still possible to overeat and create a caloric surplus, hindering weight loss.

Stress and lack of physical activity are other factors that can contribute to a weight loss plateau. Modern life is full of stressors, and evidence shows that being too stressed can increase the risk of weight gain. Additionally, a sedentary lifestyle can limit the number of calories burned daily. Increasing physical activity and managing stress through mindfulness strategies and self-care can help overcome this hurdle.

To break through a weight loss plateau, it is essential to track calorie intake and adjust macronutrient needs accordingly. Intermittent fasting, increasing physical activity, managing stress, tracking ketone levels, and being mindful of hidden carbohydrates are all effective strategies to overcome a weight loss plateau on the keto diet.

Eating too many calories

To avoid this, it's important to track your calories and ensure you're maintaining a calorie deficit. This can be done by using a calorie-tracking app, such as MyFitnessPal or Cronometer, and calculating your macros based on your current weight and goals. It's recommended to stay within a calorie deficit of 10-15% if you're leaner and 25% or more if you're overweight or obese.

Additionally, it's important to adjust your calorie deficit as you lose weight. As your body weight decreases, your calorie needs will also decrease, so recalculating your macros every month or so is crucial to ensure you're still in a deficit.

Another strategy to prevent a keto plateau is to take intermittent breaks from calorie restriction. This involves alternating between periods of energy restriction and energy balance. For example, you can eat at a calorie deficit for two weeks and then eat at maintenance for the next two weeks. This approach has been found to be more effective for weight loss than maintaining a continuous calorie deficit.

It's also important to note that not all calories are equal. Eating too many calories from certain food groups, such as nuts, dairy, or low-carb fruits, can cause a keto plateau. These foods are calorie-dense and can be easy to overeat, causing an increase in carb intake and potentially kicking you out of ketosis. Therefore, it's crucial to control your portion sizes and be mindful of the total amount of carbs you're consuming from these food sources.

Not enough sleep

Sleep is essential for weight loss and overall health. Not getting enough sleep can cause a keto plateau. When you're tired, your body craves sugar for energy and larger portions of food, which can lead to a keto plateau. Lack of sleep also affects how your body regulates the hormones that control your appetite, namely leptin and ghrelin.

Research shows that a lack of sleep increases ghrelin, the hormone that increases appetite. Poor sleep also increases cravings for high-calorie and high-carbohydrate foods as your body seeks additional energy sources.

Additionally, sleep deprivation can cause metabolic dysregulation, decreasing your energy expenditure due to sleepiness and fatigue, and increasing inflammation.

To optimize your sleep, aim for a consistent sleep schedule, create a relaxing bedtime routine, and ensure your bedroom is dark, quiet, and cool.

Lack of exercise

Exercise helps to increase your overall energy expenditure, which is crucial when you are in a calorie deficit. When you are in a calorie deficit, your body will try to conserve energy by lowering your total daily energy expenditure. This means that your body will burn fewer calories throughout the day, which can lead to a weight loss plateau.

Exercise can help to counteract this by increasing your energy expenditure and promoting weight loss. Both cardio and resistance training can be beneficial for weight loss. Cardio exercises, such as walking, running, and swimming, can help you burn calories and improve your cardiovascular health. Resistance training, such as lifting weights, can help you build and maintain muscle mass, which is important for keeping your metabolism high.

In addition to structured exercise, it is also important to stay active throughout the day. Non-exercise activity thermogenesis (NEAT) refers to the calories burned through activities outside of structured workouts. Examples of NEAT include walking the dog, taking the stairs, gardening, and doing household chores. Increasing your NEAT can help you burn more calories and prevent a weight loss plateau.

It is recommended to aim for at least 30 minutes of exercise per day, but you may need to adjust this based on your individual needs and fitness level. If you are currently sedentary, start with light exercises and gradually increase the intensity and duration. If you are already active, you may need to increase the intensity or duration of your workouts to continue making progress.

It is important to note that exercise is just one factor that influences weight loss. Other factors, such as diet, stress levels, sleep, and underlying medical conditions, can also impact your weight loss journey. To maximize your chances of success, it is recommended to combine exercise with a healthy diet and lifestyle habits.

High insulin resistance

If you've tried other fad diets before starting keto, this may also be a factor in your plateau. Very low-calorie diets can cause your body to break down muscle for energy, leading to a lower resting metabolism and making it harder to lose weight.

To overcome a plateau caused by high insulin resistance, you can try:

• Fasting, which can help with insulin resistance issues.
• Tracking your macros and adjusting your calorie needs.
• Reducing or eliminating certain foods, such as dairy, nuts, gluten, and artificial sweeteners.
• Increasing your physical activity, especially high-intensity exercise, which can help stimulate insulin and improve blood sugar levels.
• Managing your stress levels through mindfulness strategies and self-care.
• Getting enough sleep, as sleep deprivation can cause metabolic dysregulation and increase inflammation.

Excess nuts

Nuts are a part of the keto diet and are a great source of healthy fats. However, it is easy to overeat them as they are calorie-dense and have a small volume. For example, a 100-gram serving of almonds has 10 grams of net carbs, while a serving of Brazil nuts has 4 grams. Eating too many nuts can cause the carb count to rise and kick you out of ketosis.

To avoid this, it is important to measure and control your portion sizes. Stick to one serving of nuts per day to make room for other foods with carbs. You can also try cutting out nuts for 2-3 weeks to see if it helps break the plateau.

In addition, some people may have a mild dairy sensitivity and not know it. If you suspect this may be the case for you, try eliminating or reducing your dairy intake.

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