Keto Weight Loss Plateau: What To Do Next?

The keto diet is a low-carb, high-fat eating plan that has gained popularity among those looking to lose weight or improve their health. While the keto diet can be effective for weight loss, it is not meant to be followed forever, and transitioning off the keto diet should be done gradually. When stopping the keto diet, it is important to slowly reintroduce carbs to one meal per day to avoid uncomfortable side effects. This slow transition can also provide benefits such as better cholesterol levels, more muscle mass, improved energy levels, reduced inflammation, and improved gut health. Additionally, seeking advice from a registered dietitian can help maintain healthy weight loss.

You may be eating too many carbs

If you've hit a plateau in your weight loss journey while on the keto diet, you may be eating too many carbs. The keto diet is a low-carb, high-fat diet that aims to put your body in a state of ketosis, where it burns fat for energy instead of glucose. To reach and maintain ketosis, you need to drastically reduce your carbohydrate intake.

On a standard keto diet, you should limit your daily carb consumption to 20-50 grams of carbs or net carbs (if you're eating veggies and fruits with fiber). This typically equates to getting only 5-10% of your total calories from carbs, a significant reduction from the standard dietary recommendation of 45-65%.

It's important to carefully track your carb intake, as even a few extra grams of carbs here and there can quickly add up and prevent you from entering ketosis. Hidden carbs can be found in snacks, sauces, condiments, processed foods, and even some keto-friendly foods. Therefore, it's crucial to read labels and be mindful of your total carb consumption.

If you find yourself struggling to reduce your carb intake, consider using a food tracking app or consulting with a registered dietitian to help you stay within the recommended range. Additionally, gradually increasing your carb intake over time can help you transition off the keto diet and prevent uncomfortable side effects.

Remember, while the keto diet can be effective for weight loss, it's not meant to be followed forever. Long-term ketogenic diets can result in nutritional deficiencies, and it's important to listen to your body and make adjustments as needed.

You're not eating nutritious foods

Even if you're following the keto diet to the letter, you might not be eating the right foods to support your health and weight loss goals. Here are some reasons why you might not be eating nutritious foods on the keto diet, and how this could be hindering your progress:

Relying on Processed Foods

Processed foods, such as snack bars, keto desserts, and other packaged foods, can derail your weight loss efforts by adding extra calories. These foods are often nutrient-poor, meaning they are high in calories but low in vitamins, minerals, and antioxidants. Eating too many of these can slow down your weight loss, even if they are technically keto-friendly.

Not Enough Whole Foods

To optimise your nutrient intake while losing weight on keto, focus on unprocessed, whole foods. This includes full-fat dairy products, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. Be sure to also include non-starchy vegetables like greens, broccoli, peppers, and mushrooms, as these add nutrients and fibre to your diet.

Too Many Nuts

Nuts are a part of the keto diet, but they are calorie-dense and it's easy to eat too many, which can cause the carb count to rise and kick you out of ketosis. Measure and control your portion sizes, and stick to one serving of nuts per day to make room for other foods with carbs.

Lack of Sleep

Lack of sleep can affect how your body regulates the hormones that control your appetite, namely leptin and ghrelin. When you don't get enough sleep, your body also craves more high-calorie and high-carb foods, as it looks for additional sources of energy. Sleep deprivation can also lead to metabolic dysregulation, decreased energy expenditure, and increased inflammation.

Stressful Lifestyle

Modern life can be stressful, and stress increases your risk of gaining weight and visceral adiposity. If you're already overweight, you're more likely to gain weight when stressed compared to someone with a lower body weight. Managing your stress through mindfulness strategies and self-care can help lower cortisol levels (the stress hormone) and support your weight loss goals.

You're consuming too many calories

When following a keto diet, it's crucial to monitor your calorie intake and ensure you're not consuming too many calories, as this can hinder your weight loss goals. Here are some paragraphs explaining this in more detail:

The ketogenic diet is effective for weight loss, but it's important to implement it correctly. To lose weight, you need to create a calorie deficit, which means consuming fewer calories than you burn. Many keto-friendly foods are high in calories, so it's easy to overindulge and hinder your progress. Avocados, olive oil, full-fat dairy, and nuts are just a few examples of calorie-dense keto foods. While these foods are nutritious and healthy in moderation, overeating them can lead to a calorie surplus, which will sabotage your weight loss efforts.

Portion control is essential when following a ketogenic diet. Even though keto meals and snacks are often very satiating due to their high fat and protein content, it's still possible to consume too many calories. Eating large portions or snacking on high-calorie foods throughout the day can quickly add up, preventing you from achieving the necessary calorie deficit for weight loss. To stay on track, pay close attention to your portion sizes and be mindful of your overall calorie intake.

Exercising portion control and choosing the right foods are crucial when following a ketogenic diet. While keto-friendly foods like avocados, nuts, and olive oil are nutritious and healthy, they are also high in calories. Overeating these foods can easily lead to a calorie surplus, hindering your weight loss. It's important to be mindful of your portions and choose a variety of whole, unprocessed foods to ensure you're getting all the necessary nutrients while maintaining a calorie deficit.

In addition to watching your portions, it's important to be mindful of your snack choices. Constant snacking can lead to excess calorie intake, especially if you're choosing high-calorie keto snacks like nuts, nut butter, or cheese. These snacks are healthy in moderation, but if you're snacking multiple times a day, it's best to opt for lower-calorie options like non-starchy vegetables or lean proteins. This will help you stay within your daily calorie limit and avoid weight loss plateaus.

While the ketogenic diet can be effective for weight loss, it's not a license to overeat. Even though keto-friendly foods are high in fat and tend to be very satiating, it's still possible to consume too many calories. To ensure you're on the right track, track your calorie intake using a food journal or an app. This will help you make better food choices and adjust your portions accordingly. Remember, achieving a calorie deficit is crucial for weight loss, and overeating, even on keto-friendly foods, can hinder your progress.

You're stressed and not getting enough sleep

Stress and lack of sleep can negatively impact weight loss. When your body is stressed, it produces a hormone called cortisol, which is also known as the "stress hormone". Elevated levels of cortisol can encourage your body to store fat, especially in the belly area.

Chronic stress and sleep deprivation often go hand in hand, and insufficient sleep has been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones such as leptin and ghrelin, causing increased appetite.

To lower stress and improve sleep, you can try techniques like meditation or yoga, and reduce the amount of time spent on electronic devices.

Additionally, a well-constructed ketogenic diet can naturally decrease stress, especially when you focus on eating certain stress-fighting keto foods. These include:

• Avocados, which are high in potassium and help protect the normal function of muscle and nerve activity.
• Berries, which are high in antioxidants and immune-supporting vitamin C.
• Dark chocolate, which has been shown to help reduce cortisol and other stress hormones when consumed in one-ounce portions of 70% cacao.
• Dark, green vegetables, which are high in magnesium and molybdenum, a mineral that helps regulate breathing and heartbeat. They are also loaded with fibre and magnesium, which supports the body's stress response and allows muscles and nerves to relax.
• Fermented foods such as sauerkraut and kimchi, which are high in probiotics and help promote a healthy gut microbiome.
• Free-range poultry, which is high in tryptophan, an amino acid that can help with sleep and elevate mood.
• Grass-fed beef, which is high in B vitamins and the mood-stabilizing nutrients zinc and iron.
• Mushrooms, which are rich in pantothenic acid (vitamin B5) and improve your ability to respond to stress by supporting your adrenal gland health.
• Nutritional yeast, which is high in B vitamins, essential for a balanced mood and a healthy nervous system.
• Wild-caught salmon, which is rich in omega-3 fatty acids, shown to combat mood swings and improve cognitive performance.

You're not exercising enough

Exercise is an important part of staying healthy and managing your weight. It stimulates the body's metabolism and burns calories, helping you reach a calorie deficit, which is crucial for weight loss. On the keto diet, this is especially important as the high-fat foods you eat are often calorie-dense. Therefore, burning calories through exercise can help you reach your desired weight.

If you're not losing weight on keto, consider increasing your physical activity levels. Aim for at least 150 minutes of moderate to vigorous exercise per week. You can try running, cycling, swimming, or strength training to switch up your routine and keep things interesting.

In addition to structured workouts, you can also focus on increasing your non-exercise activity thermogenesis (NEAT). This includes activities like walking the dog, taking the stairs instead of the elevator, gardening, and other daily movements that keep you active outside of your workouts.

Remember, a sedentary lifestyle can hinder your weight loss efforts. By staying active, you can burn more calories, boost your metabolism, and improve your overall health.

Tips to Increase Physical Activity:

• Set a workout schedule and stick to it. Aim for 3-4 days a week and choose a time that fits your routine.
• Find exercises you enjoy to stay motivated. This could be dancing, hiking, yoga, or team sports.
• Incorporate NEAT activities into your daily routine. Take the stairs, walk during your lunch break, or do some light gardening.
• Track your progress using a fitness app or device to see how your activity levels impact your weight loss.

By increasing your physical activity and making exercise a regular part of your routine, you'll be more likely to break through weight loss plateaus and achieve your desired results on the keto diet.

Frequently asked questions