Keto Weight Loss: What To Do When Stalled

The ketogenic diet is a popular choice for people looking to lose weight, but it can be tricky to get right. If you're not losing weight on keto, there are several reasons why. First, make sure you're in ketosis and consuming the right number of calories. You might be eating too many carbs or too much protein, or not enough fibre. Lifestyle factors such as stress and lack of sleep can also affect your weight loss, as can underlying medical conditions.

You're eating too many calories

Even if you're on the keto diet, it's still possible to consume too many calories, which can hinder your weight loss efforts. Here are some reasons why this might be happening and some tips to help you get back on track:

Calorie-Dense Foods

On the keto diet, you're lowering your carb intake and consuming more fat. Fat is pretty calorie-dense, with 9 calories per gram compared to 4 calories per gram of carbs. So, while you're reducing your carb count, you might unintentionally be increasing the overall calorie count in your diet. It's important to remember that even on a keto diet, you need to maintain a calorie deficit to lose weight.

Portion Control

Keto-friendly foods can be high in calories, so it's crucial to watch your portion sizes. Foods like avocados, olive oil, full-fat dairy, and nuts are nutritious and healthy, but they can contribute to weight gain if consumed in excessive amounts. Pay attention to serving sizes and make sure you're not overeating these calorie-dense foods.

Snacking

Constant snacking on high-calorie keto foods can also lead to consuming too many calories. Nuts, nut butter, cheese, and jerky are healthy options, but they can cause a weight loss plateau if consumed in large quantities. Choose lower-calorie options like non-starchy vegetables or proteins to keep you feeling full without the extra calories.

Physical Activity

In addition to watching your calorie intake, focus on increasing your physical activity. You can create a calorie deficit by expending more calories through exercise and other forms of movement. Incorporate a workout routine into your lifestyle to stimulate fat loss and boost your metabolism.

Tracking Your Intake

Consider using a calorie-tracking app or food journal to monitor your calorie intake. This can help you become more aware of your eating habits and identify areas where you might be consuming too many calories. It's a great way to hold yourself accountable and make necessary adjustments to your diet.

Remember, the key to weight loss is creating a calorie deficit, and that applies even when following a keto diet. By being mindful of your calorie intake and making healthy choices, you can get back on track with your weight loss journey.

You're not eating enough calories

If you're not eating enough calories on a keto diet, it could be because many keto-friendly foods are low in calories. For example, one person commented that they were eating only 900 calories a day, when they were supposed to be eating 1,200.

If you're not getting enough calories, you're likely not getting enough nourishment. This is especially true if you're exercising as well as dieting.

To increase your calorie intake, you could try adding high-calorie toppings and garnishes to your meals, such as nuts, seeds, cheese, avocado, and cured meats. You could also add oil, dressing, or melted butter to your food or drink.

Another way to increase your calorie intake is to opt for whole-fat foods, such as full-fat dairy products, instead of low-fat options.

It's also important to make sure you're getting enough fat in your diet. About 70% to 80% of your daily calories should be coming from fats when you're on the keto diet. Good sources of healthy fats include avocado, nuts, seeds, olive oil, oily fish, full-fat Greek yogurt, cheese, butter, and whole eggs.

However, it's important to remember that even on a keto diet, it's possible to overeat. So, while you should make sure you're getting enough calories, you should also be mindful of not eating too much.

You're eating too much protein

Protein is an essential part of any diet, and it's no different on keto. However, eating too much protein can hinder your weight loss efforts. Here's why:

Gluconeogenesis

The body can convert excess amino acids from protein into glucose through a process called gluconeogenesis. While this process is essential for survival, it can interfere with ketosis. When you eat too much protein, your body may start producing glucose, which is the body's preferred source of energy. As a result, your body may not rely on stored fat for energy, and your weight loss efforts may be sabotaged.

Insulin and Ketone Levels

Eating too much protein can also affect your insulin and ketone levels. Protein has a moderate insulin-stimulating effect, and increased insulin levels can decrease fatty oxidation, inhibiting ketone production. Additionally, research suggests that the amino acid alanine may suppress ketone production, further impacting your ketosis state.

Calorie Intake and Weight Loss

Protein is calorie-dense, with 4 calories per gram, compared to 9 calories per gram of fat. When following a keto diet, it's crucial to maintain a calorie deficit to lose weight. By eating too much protein, you may be consuming more calories than you realise, hindering your weight loss.

Recommended Protein Intake

The recommended protein intake on a keto diet is generally between 1.5 and 2.0 grams of protein per kilogram of body weight, or about 0.7 to 0.9 grams per pound. This amount ensures your body gets enough protein to maintain muscle mass and improve body composition without causing weight gain. However, this may vary based on age, gender, weight, and activity level.

To summarise, while protein is essential, overeating protein on a keto diet can hinder weight loss. To maximise weight loss, it's crucial to monitor your protein intake, maintain a calorie deficit, and ensure your body enters and remains in the fat-burning state of ketosis.

You're stressed

Stress and lack of sleep can negatively impact your weight loss journey. When your body is stressed, it produces a hormone called cortisol, which encourages your body to store fat, especially in the belly area. Those who are chronically stressed are often sleep-deprived, which has also 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 keep your stress levels low, try meditation or yoga, and spend less time on electronic devices. Prioritise sleep, healthy food choices, and activities that help you relax, such as exercise, reading, or taking a bath. Reducing stress and improving sleep can help you stay on track with your weight loss goals.

Additionally, stress-induced weight loss resistance has been observed in animal studies. In these studies, female rats fed a ketogenic diet were protected from stress-induced reductions in certain hormones and neurotransmitters, suggesting a protective effect of the diet against chronic stress.

You're not getting enough sleep

Sleep is essential for weight loss. If you're not getting enough sleep, it could be hindering your progress on the keto diet. Here's why:

Firstly, sleep deprivation can lead to increased levels of the hormone ghrelin, which is known as the "hunger hormone." This increase in ghrelin can lead to overeating and make it challenging to stick to your calorie deficit, which is crucial for weight loss.

Secondly, a lack of sleep can also impair insulin function, resulting in compensatory hyperinsulinemia that hinders fat burning. Insulin is a hormone that regulates blood sugar levels, and when it's out of balance, it can interfere with your body's ability to use fat for energy.

Additionally, sleep loss can elevate cortisol levels, a stress hormone that blocks fat loss. Cortisol is released during stressful situations, and while it has important functions like waking you up in the morning, chronically high levels can negatively impact weight loss. It raises blood sugar and insulin levels while promoting insulin resistance, making it more difficult for your body to burn fat.

To improve your sleep patterns, it's essential to follow a regular schedule by going to bed at a similar time each day. Establishing a nightly routine can also help train your body to fall asleep faster. Creating a relaxing bedtime routine that includes activities like reading or meditation can help reduce stress levels and improve sleep quality.

Furthermore, it's important to set up a sleep-friendly environment. This includes avoiding caffeine close to bedtime, limiting screen time before bed, and eliminating noise or any other distractions that may disrupt your sleep.

By prioritizing sleep and implementing these strategies, you'll be supporting your weight loss efforts on the keto diet.

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