Leena Watts
Weight loss plateaus are a common and frustrating part of the weight loss process. This is especially true for the ketogenic diet, a high-fat, low-carbohydrate diet that is often used for weight loss. If you are experiencing a weight loss plateau on the keto diet, it is important to evaluate your carb intake and overall diet quality. Even a few extra grams of carbs can add up quickly and prevent you from entering ketosis, the metabolic state where your body burns fat for fuel. Additionally, consuming too many calories from high-fat foods can hinder weight loss. To break through a weight loss stall, consider reducing your carb and calorie intake, expanding your workout routine, reducing stress, and trying intermittent fasting.
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What You'll Learn
Avoid high-carb fruits, fruit juices, and berries
The keto diet is a high-fat, low-carb eating plan. It involves limiting your total carb intake to 20 to 50 grams per day. While on a keto diet, it is important to avoid high-carb fruits, fruit juices, and berries.
Fruits, in general, contain a lot of carbs, which is why they taste sweet. The sweeter or larger the fruit, the more sugar it contains. Fruits with high sugar content include mangoes, pears, grapes, cherries, bananas, figs, and watermelon. These fruits are considered too high in carb content to be included in the keto diet. For example, a large apple (about 25 grams of carbs) or a medium-sized banana (24 grams of carbs) will exceed your daily carb limit on a keto diet.
Fruit juices should also be avoided while on a keto diet. A 1/2 cup serving of fruit juice contains 15 grams of carbohydrates. Fruit juice is stripped of its pulp and skin, removing healthy nutrients and fiber. Because of the lack of fiber, fruit juice is not very filling and it is easy to overindulge.
While berries are fine in moderation, it is best to avoid other fruits. Berries that are suitable for a keto diet include raspberries, blackberries, and strawberries. These berries are high in phytonutrients and fiber and low in carbs and sugar. About 10 raspberries contain 2.3 grams of carbs. A 100-gram serving of raspberries contains 11.9 grams of carbs. Similarly, a 1/2 cup serving of sliced strawberries contains 6.5 grams of carbohydrates.
It is important to note that even low-carb fruits, berries, and other foods can contribute to a stall if consumed in excess. This is because consuming carbohydrates, even from low-carb sources, above your personal tolerance can contribute to a weight loss plateau.
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Reduce full-fat dairy and nuts
Dairy and nuts are allowed on the keto diet, but too much of either can stall your progress. Full-fat dairy products are high in calories and taste good, so it's easy to overconsume them. For example, cheese is a common culprit for weight-loss stalls. Dairy is also insulinogenic, meaning it produces an insulin response that is much larger than the sugars in the milk would justify. This can lead to weight gain or a stall in your progress.
Nuts can also be problematic because it's easy to eat too many and exceed your calorie limit. Additionally, some nuts have a higher carb content, which can affect your progress. For example, Brazil nuts are a good option because they have a lower carb content.
If you're looking to reduce your intake of full-fat dairy and nuts, there are some alternative foods you can eat. For calcium and other essential nutrients, try sardines (with bones), chicken, turkey, liver, and vegan options like almonds, green leafy vegetables, and mushrooms. You can also get calcium from other dairy-free sources, such as almond milk.
To increase your fat intake without dairy, focus on eating a variety of meats, seafood, low-carb vegetables, fruits, nuts, and seeds. When cooking, use healthy plant-based oils like avocado oil, coconut oil, and olive oil.
In addition to reducing full-fat dairy and nuts, there are other strategies you can try to break a keto stall. Firstly, evaluate your carb intake carefully, as even a few extra grams of carbs can add up quickly and prevent you from entering ketosis. Secondly, consider intermittent fasting, which can boost fat burning and decrease hunger and calorie intake. Finally, add in some resistance training, such as weightlifting or body-weight exercises, to build more muscle and increase your resting metabolism.
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Evaluate your calorie intake and create a deficit
If you're experiencing a keto stall, it's important to evaluate your calorie intake and create a deficit to get back on track. Here are some strategies to help you achieve that:
Evaluate Your Calorie Intake
Firstly, it's crucial to understand that the keto diet doesn't require tedious calorie counting. The high-fat, high-protein foods that are staples of the keto diet naturally increase feelings of fullness, making it easier to avoid overeating. However, if you're stuck in a stall, it's worth considering whether you're consuming too many calories.
Cut Down on Calorie-Dense Foods
Some foods allowed on the keto diet, such as nuts and full-fat dairy, are calorie-dense and easy to overeat. Monitor your portions of these foods and be mindful of their carb and calorie content. Even if they fit within the keto guidelines, overeating these foods can hinder your progress.
Focus on Low-Calorie Snacks
Choose snacks that are low in calorie density. This will help you stay within a healthy calorie range without sacrificing your energy levels.
Intermittent Fasting
Intermittent fasting can be a powerful tool to reduce your overall calorie intake. The 16/8 method, which involves eating only during an 8-hour window each day, is a popular and effective way to boost fat burning and decrease hunger. This method can also help you avoid the metabolic slowdown that can occur with chronic, daily calorie restriction.
Exercise
Physical activity is essential for burning calories and creating a calorie deficit. Incorporate exercises such as running, cycling, swimming, or strength training into your routine. High-intensity interval training and resistance training can be particularly effective in increasing your metabolism and the number of calories you burn throughout the day.
Adjust Your Macronutrients
As your weight loss progresses, your macronutrient needs may change. Periodically recalculate your macros and adjust your intake accordingly. This may involve further restricting your intake of carbs and protein, as these can be converted into glucose, hindering your body's ability to enter ketosis.
Remember, while creating a calorie deficit is important, it's just one aspect of breaking through a keto stall. Combining these strategies with stress reduction, adequate sleep, and overall lifestyle improvements will help you achieve the best results.
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Try intermittent fasting and exercise
If you've hit a weight loss plateau on the keto diet, it's important to remember that this is a normal, yet frustrating, part of the weight loss process. Weight loss is not always linear, and there can be many reasons for a stall. Firstly, it's important to evaluate your carb intake. Even a few extra grams of carbs can add up quickly and prevent you from entering ketosis. On keto, aim for 20-50 grams of carbs per day, and be mindful of hidden carbs in processed meats, condiments, seasonings, and starchy vegetables.
Intermittent fasting and exercise are two strategies that can help you break through a stall. Intermittent fasting involves cycling between periods of eating and fasting, and when paired with keto, it may speed up your transition into ketosis by switching your body's primary energy source from sugar to fat. Fasting can also boost fat burning by increasing your metabolism and reducing hunger and calorie intake. Try different fasting patterns, such as alternate-day fasting or short fasts of 16 to 24 hours. However, it's important to listen to your body, and if you're feeling unwell or extremely low on energy, consider breaking your fast early.
Exercise is another key component to breaking a stall. Even a simple walking routine can improve your health markers and burn more energy. High-intensity interval training (HIIT) and resistance training, such as weightlifting or body-weight exercises, can help build muscle and increase your resting metabolism and energy expenditure. If you're combining keto with intermittent fasting and exercise, ensure you stay properly hydrated and supplement with electrolytes.
While keto, intermittent fasting, and exercise can be a powerful combination for weight loss and health, it's important to listen to your body and make adjustments as needed. Weight loss stalls can be due to various factors, including diet, exercise routine, stress levels, sleep schedule, and individual physiology. If you experience persistent adverse symptoms, consult your healthcare provider.
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Avoid alcohol
Weight loss plateaus are a common and frustrating part of the keto diet. While there are many reasons for this, one of the key factors is alcohol consumption.
Alcohol is processed by the body in the same way as ketones, and the body will prioritise breaking down alcohol over burning fat. This means that even small amounts of alcohol can stall weight loss. The liver will prioritise breaking down alcohol, a toxin, over burning fat, and this process can take a day or two. As a result, fat burning is stalled and the liver is placed under additional strain.
Alcohol also provides a readily available energy source, which means the body will burn the alcohol before it burns ketones. This slows down the process of ketosis and can hinder weight loss. Alcohol also tends to reduce inhibitions and increase cravings, often leading to less healthy food choices and overconsumption.
Even low-carb alcoholic drinks are rich in "empty" calories, which can increase the risk of nutritional deficiencies and contribute to weight gain. Alcohol can also negatively impact liver health, and those with liver issues should avoid alcohol entirely.
To summarise, while small amounts of low-carb alcohol are fine, if your weight loss stalls, it is best to cut down or cut out alcohol.
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Frequently asked questions
Firstly, it is important to evaluate your carb intake carefully. Even a few extra grams of carbs can prevent you from entering ketosis. You should also be careful with full-fat dairy and nuts as they are easy to overconsume. Additionally, you can try intermittent fasting, which may help boost fat burning by increasing your metabolism and decreasing hunger.
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Foods that fit into this diet include fish and seafood, meat and poultry, non-starchy vegetables, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
A keto stall can be due to the quality or quantity of food you are eating, your hormones, metabolic state, age, gender, lifestyle, exercise routine, stress levels, and sleep schedule. It can also be caused by consuming too many calories from high-fat foods, preventing you from achieving a calorie deficit.
