Breaking A Keto Plateau: Strategies To Restart Your Weight Loss

Weight loss plateaus are a common occurrence on the keto diet and can be caused by various factors. One of the main reasons is consuming too many carbs, as even a few extra grams of carbs can prevent the body from entering ketosis, the desired metabolic state where the body burns fat for fuel. Hidden carbs are often found in processed meats, condiments, seasonings, starchy vegetables, and keto-friendly snacks and convenience foods. Additionally, consuming too many calories, whether from high-fat foods or snacking on nuts, can hinder weight loss. Other factors that can contribute to a weight loss plateau include stress, lack of physical activity, and insufficient sleep. To break through a weight loss plateau, it is recommended to track carb and calorie intake, increase physical activity, manage stress, incorporate intermittent fasting, and ensure adequate protein intake. It is also important to be patient, as weight loss on keto is not always linear and may take time to see results.

Evaluate your carb intake

If you're not losing weight on the keto diet, it's important to evaluate your carb intake. Even a few extra grams of carbs here and there can quickly add up and prevent you from entering ketosis. On a standard keto diet, you should consume only 20-50 grams of carbs per day.

To evaluate your carb intake, consider using an app or food tracker to get an accurate idea of your daily carb intake. Be sure to account for hidden carbs found in processed meats, condiments, seasonings, starchy vegetables, sauces, salad dressings, soup mixes, and even some low-carb alternatives.

• Read food labels and ingredient lists to make informed choices.
• When dining out, ask about hidden sugars and carbs in sauces and condiments. Request that they be served on the side so you can control the amount you consume.
• Be mindful of portion sizes, especially with nuts and other calorie-dense foods.
• If you're struggling to stay within your carb limit, consider tracking your carb intake more carefully or returning to counting carbs if you've stopped.
• If you're consuming too many carbs, cut back on high-carb foods and choose lower-carb alternatives.

Remember, evaluating your carb intake is just one aspect of breaking through a weight loss plateau on keto. Combining it with other strategies, such as intermittent fasting, managing stress, increasing physical activity, and getting adequate sleep, can help you achieve your weight loss goals.

Try intermittent fasting

Intermittent fasting is a great way to break through a weight loss plateau on keto. It involves cycling between periods of eating and fasting. When paired with the keto diet, it may speed up your transition into ketosis by switching your body's primary energy source from sugar to fat. Intermittent fasting may also help boost fat burning by increasing your metabolism and decreasing hunger and calorie intake, both of which aid weight loss.

There are several methods of intermittent fasting, but the 16/8 method is one of the easiest and most popular ways to get started. It involves limiting your food intake to an 8-hour window each day. This means you would fast for 16 hours a day. This method is a good way to ease into intermittent fasting if you are a beginner.

Another popular method is OMAD (one meal a day), where you eat just once a day and fast for the remaining 23 hours. This method may be more challenging for some, as it involves a longer fasting period.

Alternate-day fasting (ADF) is another method where you alternate between days of normal eating and "fasting" days, during which you consume 0-25% of your normal calorie intake.

If you are new to intermittent fasting, it is recommended to start with shorter fasting windows and gradually increase the duration. For example, you can begin with 12-hour overnight fasts and then work your way up to longer fasting periods.

Combining the keto diet with intermittent fasting can be a powerful tool for weight loss and improving your overall health. It helps control your overall calorie intake, benefits gut health, and may improve mental health.

Remember, it is important to listen to your body and adjust your approach as needed. If you have any health concerns or questions about whether intermittent fasting is right for you, consult with a healthcare professional.

Reduce stress

Reducing stress is an important aspect of breaking a weight loss plateau on the keto diet. Here are some strategies to help you reduce stress levels and promote weight loss:

• Take regular breaks: Allow yourself to step away from stressful situations and engage in relaxing activities. This can help you manage stress and prevent it from interfering with your weight loss journey.
• Establish a self-care routine: Self-care practices such as yoga, meditation, deep breathing, or engaging in hobbies can help you unwind and reduce stress levels.
• Improve your sleep schedule: Getting adequate and quality sleep is crucial for managing stress. Aim for a consistent sleep schedule, practice good sleep hygiene, and create a relaxing bedtime routine to improve your sleep quality.
• Practice stress reduction techniques: Incorporate activities such as yoga, meditation, breathing exercises, or relaxing hobbies into your daily routine. These practices can help you manage stress levels and promote overall well-being.
• Address emotional and habitual eating: Be mindful of your emotional triggers and try to find alternative ways to cope with stress or difficult emotions besides eating. Practice mindful eating, where you focus on your hunger cues and eat only when you're truly hungry, rather than out of habit or emotional response.
• Monitor your stress levels: Pay attention to how you're feeling and be aware of the signs and symptoms of stress. This can help you identify when you need to take a step back and focus on stress reduction.

By incorporating these stress reduction strategies into your lifestyle, you can improve your overall well-being and increase your chances of breaking through a weight loss plateau on the keto diet. Remember, it's important to consult with a healthcare professional before starting any new diet or making significant lifestyle changes.

Increase physical activity

Regular exercise is an important component of any weight loss program. It helps burn calories, create a calorie deficit, and boost weight loss. Additionally, it can enhance muscle growth, extend your lifespan, and protect against chronic diseases. Aim for at least 150 minutes of moderate to vigorous exercise per week.

If you're stuck in a weight loss plateau on keto, consider switching up your workout routine by trying new physical activities such as:

• Running
• Cycling
• Swimming
• Strength training

In addition to structured workouts, you can also increase your overall physical activity by engaging in non-exercise activity thermogenesis (NEAT) behaviours. These are activities you do outside of your workouts, such as:

• Walking the dog
• Taking the stairs instead of the elevator
• Gardening
• Mowing the lawn
• Washing the dishes

By incorporating more movement into your daily routine, you can stay active and overcome that plateau.

If you need help getting started with exercise, consider hiring a personal trainer to receive individualized support, avoid injury, and stay consistent.

Adjust your calorie needs and macros

Adjusting your calorie needs and macros is a crucial aspect of breaking through a weight loss plateau on the keto diet. Here are some detailed instructions and tips to help you with this process:

• Determine your calorie needs: Calculate the number of calories you need each day to lose weight. This can be done by using a keto calculator, which takes into account your current weight, activity level, and goals. It's important to understand that as you lose weight, your calorie needs may change, so periodically recalculating them is essential.
• Create a calorie deficit: To lose weight, you need to consume fewer calories than you burn. This is known as a calorie deficit. You can achieve this by reducing your calorie intake, increasing physical activity, or a combination of both. Be mindful that a large calorie deficit may not be sustainable in the long term, so aim for a mild deficit of around 5-10% below your total daily calorie expenditure.
• Track your macros: Keep track of your macronutrient intake, including protein, fat, and carbohydrates. Use apps or food journals to monitor your intake and ensure you're staying within your desired ranges. Remember that the keto diet typically recommends a significant reduction in carbohydrates (around 30-50 grams per day) and moderate protein intake.
• Adjust your macros over time: As you lose weight, your body composition changes, and your macronutrient needs may shift. Periodically reassess your macros and make adjustments as necessary. For example, you may need to reduce your fat intake or increase your protein intake to support continued weight loss.
• Focus on protein: Among the macronutrients, protein is particularly important for weight loss. Eating adequate amounts of protein can help you feel more satisfied with fewer calories and boost your metabolism. Include protein-rich foods in your meals, such as meat, fish, eggs, and dairy products.
• Monitor your progress: Regularly assess your progress by weighing yourself, measuring body fat percentage, and taking body measurements. This will help you identify if your calorie and macro adjustments are effective. Remember that weight loss is not always linear, and there may be periods of stability or minor weight fluctuations.

Frequently asked questions