Understanding Keto Stalls: Reasons Behind Weight Loss Plateau

A keto plateau is when you stop seeing changes on the scale or your body fat percentage isn't going down. There are many factors that contribute to weight loss stalls on keto, including hidden carbs, excess calories, chronic stress, and not getting enough physical activity.

If you haven't seen any changes on the scale or tape measure for several weeks, you're stalled, and it's probably because you're doing something wrong. There are two primary suspects for stalls: carbs and calories.

Huge Mistake #1: Not keeping track of carbs and calories.

Carbs are sneaky. Foods that you may have considered free can be veritable carb bombs. A tablespoon of cinnamon has 2.1 net carbs, so if you're sprinkling it with abandon on your coffee, it could be part of what is stalling you. Other sneaky sources of carbs include dairy (everything but ghee has a small amount of carbs), cured meat, and condiments like hot sauce.

Huge Mistake #2: Not using a kitchen scale to measure food.

If you're not measuring your food, you're not sure about your calories. If you're measuring by volume or quantity, you're not being accurate. If you've been eyeballing things, measuring by volume, or using any other sort of more subjective way of quantifying your intake, you may be taking in a lot more than you think.

Problem 1: Carb Creep

Keeping your carbs to a minimum is key to being in nutritional ketosis. There are so many foods that have carbs you would never even expect, and if these are creeping into your diet, you can suddenly be out of keto and eating a lot more carbs than you realise.

Problem 2: You are nearing your goal weight

As you get closer to your goal weight, your weight loss will naturally slow down. In the beginning, especially if you have a lot to lose, the weight loss can happen at a staggeringly fast pace. It will naturally slow down as your body has less fat to be consuming to make up your calorie deficit, and may grind to a halt as your body says nope, that’s all folks!

Problem 3: Your macros are off

Your macros should be around 5% carbs, 20% protein and 75% fat, and generally you shouldn’t have more than a 20 – 25% calorie deficit.

Problem 4: Too much protein.. or not enough

Too little protein can cause muscle loss, fatigue, low sex drive, depression, anxiety and anaemia. Too much protein and you won’t be in ketosis and your body will look to protein for fuel, which can lead to muscle break down.

Problem 5: You aren’t eating enough

If you have substantial body fat, you can't be hungry for long periods of time as your body is consuming your fat stores instead. Of course, this is what we want, but you need to be hitting your protein macro and getting in sufficient nutrients at the same time.

Problem 6: Food sensitivities and fake foods

It is easy to get caught up in all the delicious fake keto foods out there – I’m talking about the packaged brownies, cookies, chocolate bars etc. Look at the ingredients and these things are loaded with artificial everything.

Problem 7: Eating too often

Keto can be an incredibly liberating way of eating. For the first time, you are encouraged to have all those delicious snacky foods like cheese, nuts and cream. The issue is a lot of people can be tempted to go overboard and end up eating frequently, and too much.

Problem 8: Stress, sleep and overall health

If you are lacking in sleep, are overly stressed or are in otherwise poor health, everything will be affected including your weight loss stall on keto.

Not tracking calories and macros

Not tracking your calories and macros can be a huge mistake when it comes to keto stalls. Here are some reasons why tracking your calories and macros is essential for keto success:

Calorie Deficit for Weight Loss

On a ketogenic diet, weight loss occurs when you eat fewer calories than your body needs to maintain its current weight. This is known as a calorie deficit. While the keto diet can help you feel more satisfied due to increased protein and fat intake, it is still possible to consume too many calories. For people experiencing keto stalls, determining their daily calorie needs and tracking their total calorie intake can help get them back on track.

Adjust Calorie Needs as You Lose Weight

As you lose weight on keto, your resting metabolic rate drops, and your calorie needs change. It is important to recalculate your calorie and macro goals as your weight and body composition change. You can use a keto calculator to figure out how many calories and grams of protein, fat, and carbohydrates you should consume each day. By tracking your calories and macros, you can make better food choices and ensure you are getting adequate nutrition from each macronutrient.

Be Honest About Carb Intake

Carbs can be sneaky and accumulate quickly, even from low-carb foods. Foods like heavy cream, eggs, cinnamon, dairy, cured meats, and condiments can contain more carbs than you think. Don't rely solely on food labels, as nutrient values may not be precise. Check reputable sources like the USDA website for more accurate carb counts. Be mindful of portion sizes, as larger servings can significantly impact your carb and calorie intake.

Measure Your Food Accurately

It is crucial to measure your food accurately when tracking calories and macros. Don't rely on volume or quantity estimates, as these can be misleading. Use a kitchen scale to weigh your food for more precise portion sizes. This will help you avoid underestimating your calorie intake and ensure you are staying within your desired calorie deficit.

Recalculate Macros Regularly

As your weight and body composition change, your calorie and macro needs will also change. Recalculate your macros regularly, especially after significant weight loss. If you are losing weight, you will need to adjust your calorie intake to maintain a deficit. Keto calculators can help you determine your updated calorie and macro goals based on your new weight and body composition.

In conclusion, not tracking your calories and macros can lead to keto stalls. By being diligent about tracking your intake, making accurate measurements, and regularly recalculating your needs, you can stay on track with your keto diet and continue making progress toward your weight loss goals.

Not using a kitchen scale to measure food

Using a kitchen scale to measure food is an important part of the keto diet. It can be the difference between successfully losing weight and hitting a plateau. Here are some reasons why not using a kitchen scale can cause a keto stall:

Inaccurate Food Measurements

Measuring food by volume (using measuring cups or spoons) is not as accurate as measuring by weight. Ingredients vary in density, which affects the weight per volume. For example, when measuring flour, the amount of flour that fits in a measuring cup can differ depending on how compacted it is. By using a kitchen scale, you ensure that you are consistently measuring the same quantity of food each time. This is especially important when tracking macronutrients, as small inaccuracies can add up over time and impact your weight loss progress.

Difficulty Tracking Macros

The keto diet involves tracking macronutrients (protein, carbohydrates, and fat) to ensure you are staying within the recommended ranges. Without a kitchen scale, it becomes challenging to accurately track these macros. This is because the nutritional information on food labels is typically provided per gram or ounce, and converting these values to volume measurements can be imprecise. As a result, you may unintentionally consume more carbohydrates or calories than intended, leading to a stall in your weight loss.

Overconsumption of Certain Foods

Not using a kitchen scale can make it difficult to control portion sizes and may lead to overconsumption of certain foods. For example, nuts are a popular snack on the keto diet, but they are calorie-dense and can contribute to weight gain if consumed in excess. Without a scale, it is easy to underestimate the amount of nuts you are eating, potentially causing a stall in your weight loss progress.

Inability to Make Adjustments

As you lose weight on the keto diet, your calorie and macronutrient needs change. To continue making progress, you need to adjust your diet accordingly. For example, as you lose body fat, your resting metabolic rate drops, and you may need to recalculate your calorie and macro goals. Not using a kitchen scale makes it challenging to accurately track these adjustments, as you won't have precise measurements of the food you are consuming. This lack of precision can lead to a stall in your weight loss journey.

Inaccurate Tracking of Progress

Using a kitchen scale allows you to accurately track your progress over time. By consistently weighing your food, you can identify trends in your diet and make informed decisions about any necessary adjustments. For example, if you notice that your weight loss has stalled, you can review your food journal and identify areas where you may be consuming more calories or carbohydrates than intended. This level of precision is difficult to achieve without a kitchen scale, and the lack of accurate data can hinder your ability to make effective adjustments to your diet.

Not eating enough

If you're not eating enough, you may not be hitting your protein macro, which can cause muscle loss, fatigue, low sex drive, depression, anxiety and anaemia. It's important to make sure you're getting enough nutrients.

If you have substantial body fat, you can't be hungry for long periods of time as your body is consuming your fat stores instead. Of course, this is what we want, but you need to be hitting your protein macro and of course getting in sufficient nutrients at the same time.

Calculating how much you should be eating, even with a substantial calorie deficit, will get you on the right path. Focus on the Keto Mantra: Carbs are a limit, Protein is a goal, Fat is a lever. Balance your meals around protein and vegetables, keeping carbs low, and add fat to keep you full.

If you're not eating enough, you might be taking in a lot more than you think. If you're measuring by volume or quantity, you're not being accurate. Use a kitchen scale to measure your food.

If you're not eating enough, your calorie deficit might be too high. If you're losing weight, you'll need to eat fewer calories. If you are still eating for your old needs, you might be overdoing it. What was once a deficit is now maintenance. If you want to lose more weight, you're going to have to cut calories again.

If you're not eating enough, you might not be eating enough of the right things. Focus on nutrient-dense foods.

Eating too often

One of the reasons for a keto stall is eating too frequently. While keto is a liberating way of eating, it can be tempting to go overboard with all the delicious snacky foods like cheese, nuts, and cream. Many of these common keto snack foods are very calorie-dense and can add up quickly. Eating too frequently can also be taxing on your digestive system.

It is important to plan your meals and only eat when hungry, focusing on satisfying your protein goal. Tracking your food using apps like MyFitnessPal can help ensure you're not going over your calorie limit. Limiting snacking as much as possible, if not altogether, is recommended.

Fasting, in its many different forms, can be beneficial in this case. Intermittent fasting, for example, can be done in several ways, such as the popular 16:8 method, where you limit your food consumption to only 8 hours a day, or OMAD ("one meal a day"), where you eat just once a day and fast for 23 hours.

Stress, sleep and overall health

Stress, Sleep, and Overall Health

Stress, sleep, and overall health are key factors in achieving and maintaining weight loss. A stressful lifestyle can hinder your progress and make it difficult to keep losing weight. Evidence shows that stress increases a person's risk of gaining weight and visceral adiposity. Visceral fat is the fat that surrounds your organs, including your stomach, liver, and intestines.

Managing your stress can help you reach your weight loss goals. Mindfulness strategies and self-care can help lower cortisol levels (the stress hormone) and improve your overall well-being. Some mindfulness strategies include reducing screen time, walking in nature, making time for hobbies, and deep breathing to activate your parasympathetic nervous system.

Sleep is another critical factor in weight loss and overall health. Research shows that a lack of sleep affects how your body regulates the hormones that control your appetite, namely leptin and ghrelin. Poor sleep increases cravings for high-calorie and high-carbohydrate foods as your body looks for additional sources of energy. Sleep deprivation can also lead to metabolic dysregulation, decreased energy expenditure, and increased inflammation.

To improve your sleep, it is important to practice good sleep hygiene, such as maintaining a consistent sleep schedule, ensuring your bedroom is quiet, dark, and relaxing, and removing electronic devices. Staying adequately hydrated is also crucial for good sleep. People on the keto diet may need higher water intake, as dehydration can be a side effect.

Additionally, physical activity and exercise play a vital role in weight loss and overall health. Exercise helps create a calorie deficit, enhance muscle growth, extend lifespan, and protect against chronic diseases. Aim for at least 150 minutes of moderate to vigorous exercise per week. Incorporating new activities such as running, cycling, swimming, or strength training can also help keep your routine varied and engaging.

While diet and exercise are crucial components of weight loss, stress management, adequate sleep, and overall health should not be overlooked. Addressing these aspects of your lifestyle can help you break through weight loss plateaus and improve your overall well-being.

Frequently asked questions