Keto Weight Loss Plateau: Strategies For Success

Weight loss plateaus are a common occurrence on the keto diet, and there can be many reasons behind them. One of the main reasons is that people often consume hidden carbs or the wrong types of food. Other reasons include not eating nutritious foods, consuming too many calories, having an undiagnosed medical issue, unrealistic weight loss expectations, constant snacking, stress, lack of sleep, and lack of physical activity. To overcome a weight loss plateau, it is important to evaluate your diet and lifestyle, make adjustments, and be consistent with the keto diet. This may include tracking your calories, recalculating your macros, trying intermittent fasting, decreasing your calorie intake, reducing stress, and exercising. It is also crucial to consult a healthcare professional if the plateau is accompanied by adverse symptoms such as headaches, fatigue, constipation, or nausea.

Evaluate your macronutrient ratio and consider tracking your intake more carefully

When weight loss plateaus on the keto diet, it may be time to re-evaluate your macronutrient ratio and track your intake more carefully. This involves assessing your consumption of fats, proteins, and carbohydrates to ensure you're staying within the recommended ranges for ketosis. Here are some detailed tips to help you with this process:

Calculate Your Macronutrient Needs

First, determine your calorie needs based on your fitness goals and daily energy expenditure. This will depend on factors such as your age, height, weight, activity level, and weight loss goals. Use a keto calculator or consult with a nutritionist to get personalized recommendations.

Determine Your Fat Intake

Fat typically comprises the largest portion of the keto diet, usually around 70-80% of your total calorie intake. Multiply your total calorie needs by the percentage of calories from fat to find the number of fat calories you need per day. Then, divide that number by 9 (the number of calories in a gram of fat) to get your daily gram intake of fat.

Assess Your Protein Consumption

Protein is crucial for maintaining muscle mass and supporting bodily functions. The recommended intake is generally 15-25% of your daily calories, but this can vary depending on your activity level and fitness goals. Calculate your protein needs in grams by multiplying your total calorie needs by the desired percentage, then dividing by 4 (the number of calories per gram of protein).

Limit Your Carbohydrate Intake

Carbohydrate restriction is critical for ketosis. Most keto diets recommend limiting net carbs to 20-50 grams per day. Calculate your net carbs by subtracting dietary fiber from total carbohydrates. Be mindful of hidden carbs in condiments, sauces, and low-carb alternatives.

Track Your Macros Consistently

Use a food tracking app or a food journal to monitor your daily intake of fats, proteins, and carbs. This will help you stay within the recommended ranges and make adjustments as needed. Regularly measuring your body composition can also provide valuable insights beyond just weight loss.

Make Adjustments as Needed

Remember that keto macronutrient ratios are not one-size-fits-all. Individual responses and goals may require adjustments. Monitor your progress and how your body adapts to ketosis. Fine-tune your macronutrient ratios and intake based on your energy levels, cravings, and satiety cues.

Try intermittent fasting

Intermittent fasting is an eating pattern that involves cycling between periods of eating and fasting. It is often used as a weight-loss technique and can be beneficial for people who have hit a plateau with their keto diet.

When paired with the keto diet, intermittent fasting may help you reach ketosis faster and burn more body fat. This is because intermittent fasting boosts your metabolism and promotes thermogenesis, or heat production, which can help utilise stubborn fat stores. It may also decrease hunger and promote feelings of fullness, aiding weight loss.

There are several ways to do intermittent fasting, including the popular 16/8 method, which involves eating during an eight-hour window and then fasting for 16 hours. Other methods include the 5:2 method, alternate-day fasting, and 24-hour fasts.

Before starting intermittent fasting, it is important to consult your healthcare provider, especially if you have certain health conditions, are pregnant or breastfeeding, or have a history of disordered eating. Additionally, it is crucial to ensure you are getting adequate nutrition during your eating windows.

Intermittent fasting may be a useful tool to enhance the effects of the keto diet and help you overcome a weight-loss plateau. However, it is important to note that it may not be suitable or necessary for everyone.

Switch up your workout routine

If you've hit a weight loss plateau on the keto diet, it might be time to switch up your workout routine. Exercise is an important part of any weight loss program, and physical activity can help you burn calories and create a calorie deficit, which may increase weight loss.

• Aim for at least 150 minutes of moderate to vigorous exercise per week. This can include activities such as running, cycling, swimming, or strength training.
• Consider experimenting with new activities to keep your routine interesting and challenging. For example, if you usually go for a run, try cycling instead, or try swimming if you typically lift weights.
• Incorporate resistance training or weightlifting into your routine to build muscle mass and increase your resting metabolic rate.
• Try high-intensity interval training (HIIT) for an efficient and effective way to get fit and burn calories.
• Make sure you're not overdoing it with too much exercise, as this can lead to increased muscle atrophy and a decrease in metabolic rate. Aim for a maximum of four days of hard training per week.
• If you're sedentary, start with a 30-minute daily walk or another form of light activity to get your body moving.
• Create a workout schedule and stick to it. Set a goal of three to four days a week and choose a time that fits your schedule.
• Add in some yoga or meditation to help reduce stress levels, which can also contribute to weight loss plateaus.

Decrease your calorie intake

While the keto diet does not require you to count calories, it is important to monitor your calorie intake if you hit a weight loss plateau. This is because, to lose weight, you need to create a calorie deficit, which can be achieved by reducing your calorie intake or increasing your physical activity.

• Monitor your portion sizes: Be mindful of how much you are eating at each meal. Avoid oversized portions and stick to recommended serving sizes.
• Choose low-calorie snacks: Opt for low-calorie snacks such as non-starchy vegetables or proteins to keep you full between meals without adding too many extra calories.
• Be mindful of high-calorie keto foods: Many keto-friendly foods, like avocados, olive oil, nuts, and full-fat dairy, are high in calories. While these foods are nutritious and filling, it is still possible to overeat them, leading to a calorie surplus. Practice moderation and be aware of the calorie content of these foods.
• Use a calorie-tracking app: Consider using an app like MyFitnessPal or Cronometer to track your calorie intake. These apps can help you stay within a calorie deficit and provide valuable insights into the nutritional content of the foods you eat.
• Adjust your calorie deficit: If you are leaner, a smaller calorie deficit of 10-15% below your maintenance calories is recommended. For those who are overweight or obese, a larger deficit of 20-25% or more may be appropriate. Remember, as you lose weight, your calorie needs will change, so periodically adjust your calorie intake to maintain a deficit.
• Be cautious with added fats: While fat is an essential part of the keto diet, it is possible to overdo it. Avoid excessive use of fats like butter, cream, coconut oil, and cheese. Focus on healthy fats like avocado and olive oil, and use them in moderation.

Reduce your stress levels

Stress is a major factor in weight loss plateaus, and it's important to manage it effectively to get past this hurdle. Here are some tips to help you reduce your stress levels and get back on track with your weight loss journey:

• Take regular breaks and set a self-care routine. This can include activities such as yoga, meditation, or deep breathing exercises, which have been shown to reduce cortisol levels and improve mood and cognition.
• Improve your sleep schedule. Getting enough sleep is crucial for managing stress effectively. Aim for a consistent sleep schedule and create a relaxing bedtime routine to wind down before bed.
• Incorporate physical activity into your routine. Exercise is a great way to reduce stress and improve your overall health. It can help regulate cortisol levels and enhance your body's stress response.
• Connect with others. Maintaining positive social connections and spending time with friends and family can help lower stress levels and improve mental and physical health.
• Spend time in nature. Research has shown that spending time outdoors in natural environments, such as forests, can reduce cortisol levels and related stress markers.
• Practice mindfulness and stress reduction techniques. Being aware of your thoughts and putting negative ones into perspective can help reduce stress responses.
• Limit caffeine intake. Caffeine can increase cortisol levels and disrupt sleep, so it's best to cut back or avoid it if you're experiencing high stress levels.
• Consult a healthcare professional. If you're struggling to manage stress on your own, don't hesitate to seek professional help. A qualified therapist or counsellor can provide additional support and guidance.

Frequently asked questions