Weight Loss Plateau On Keto: What's The Cause?

Weight loss plateaus are a common occurrence on the keto diet, and there are several reasons why this might happen. One of the main causes is a slower metabolism as a result of dieting. As you lose weight, your body compensates by reducing the number of calories burned each day, which can slow down weight loss. Additionally, factors such as sleep, stress, diet quality, lack of activity, and underlying medical conditions can also impact weight loss. Another reason for a weight loss plateau could be that you are consuming more calories over time without realising it. Portion sizes tend to increase, and people consume more calories as time goes on. Furthermore, miscalculating your macronutrients can also lead to a plateau. You may be consuming too many calories from high-fat foods, preventing you from achieving a calorie deficit, which is crucial for weight loss.

High insulin resistance

Insulin resistance can be combated with fasting, which stimulates insulin less often. Intermittent fasting or egg fasting are two methods to try.

It's also important to check your macros and recalculate them every month as your body weight changes.

Exercising, especially high-intensity exercise, can also help to stimulate insulin and improve blood sugar levels.

Food sensitivities and inflammatory foods

Even if you are adhering to a keto diet, you may be consuming foods that you are sensitive to. This can cause a weight loss plateau. Common food sensitivities that may contribute to weight gain include dairy and FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). Examples of FODMAP foods are onions, garlic, asparagus, cauliflower, and brussels sprouts.

Additionally, some low-carb products may contain gluten, which can also cause sensitivities. Examples of gluten-containing low-carb products include soy sauce, commercially-prepared bone broths, salad dressings, and cold cuts.

Alcohol, while technically fitting into your keto macros, can also contain hidden sugars and preservatives that can trigger an inflammatory response, making it challenging to lose weight.

Excess nuts or dairy

Dairy and nuts are calorie-dense foods, meaning they are small in volume but high in calories. This makes it easy to overindulge and inadvertently consume too many calories, which can prevent you from achieving a calorie deficit and hinder weight loss.

Some people also have a mild dairy sensitivity and are unaware of it. This can make it challenging to lose weight.

If you suspect that you might be overindulging in nuts or dairy, consider cutting these foods out of your diet one by one for 2-3 weeks at a time to see if it helps you break through the plateau.

Medications and medical conditions

Additionally, sleep loss can lead to an increase in cortisol, a hormone that controls appetite, and insulin, which triggers fat storage. As a result, poor sleep habits can make you feel hungrier and make it more challenging to lose excess weight.

Furthermore, underlying medical conditions, such as type 2 diabetes, epilepsy, and polycystic ovary syndrome (PCOS), can influence weight loss. It is important to consider your overall health and well-being when adopting a keto diet and consult a healthcare professional if you have any concerns.

Sleep loss

To improve sleep and break through a weight loss plateau, it is recommended to:

• Get at least 30 minutes of natural light early in the day.
• Maintain a consistent sleep schedule, even on weekends.
• Optimise your bedroom environment for sleep by making it quiet, dark, and relaxing.
• Avoid caffeine and alcohol close to bedtime.
• Exercise regularly, but avoid doing it close to bedtime as it may interfere with sleep.
• Practise relaxation techniques such as muscle relaxation exercises and meditation.
• Keep a sleep diary to identify any patterns or issues that may be affecting your sleep.
• Speak to your healthcare provider if you are concerned about your sleep or if you are taking any medications that may be affecting your sleep.

It is important to note that sleep loss is not the only factor contributing to a weight loss plateau on the keto diet. Other factors include diet, exercise, stress, and underlying medical conditions. Addressing these factors in conjunction with improving sleep may be necessary to break through a weight loss plateau.

Frequently asked questions