Keto Weight Loss Plateau: What To Eat Now?

The ketogenic diet is a popular choice for people looking to lose weight. However, it can be frustrating when the scale doesn't budge, even when adhering to the diet. Here are some reasons why you might not be losing weight on keto and tips to get back on track:

- Ensure you are in ketosis: Ketosis is a metabolic state where the body burns fat for energy instead of glucose. To achieve ketosis, drastically reduce your carb intake to 20-50 grams per day. Use home testing kits or a breath analyzer to confirm ketosis.

- Avoid processed keto foods: Some keto snacks, desserts, and processed foods lack nutrients and can affect your ability to stay in ketosis. Choose whole foods like avocados, eggs, fish, meats, healthy oils, and non-starchy vegetables.

- Manage calorie intake: Even on keto, it's possible to overeat. Track your calories and maintain a negative energy balance by consuming slightly fewer calories than you expend.

- Track your carb intake: Carbs can be hidden in vegetables, sauces, and dressings. Use a macronutrient tracker to monitor your net carbs and ensure you're not exceeding your daily limit.

- Reduce stress and improve sleep: Chronic stress and lack of sleep can impact weight loss. Stress hormones like cortisol can encourage weight gain, especially in the belly area. Aim for relaxation techniques, adequate sleep, and regular exercise to reduce stress levels.

- Exercise regularly: Incorporate physical activity into your lifestyle to stimulate fat loss and improve overall health.

- Address underlying medical issues: Conditions like hypothyroidism, polycystic ovarian syndrome, Cushing's syndrome, depression, and hyperinsulinemia can hinder weight loss. Consult a doctor to rule out any medical issues and provide appropriate treatment.

Eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis, where your body burns fat for energy instead of glucose, you need to drastically reduce your carb intake. This means that only around 5% to 10% of your total calories should come from carbs, which equates to 20-50 grams of carbs per day for someone on a 2000-calorie diet.

Carbs can be sneaky and are often hidden in vegetables, sauces, dressings, and even some keto-friendly foods like nuts and dairy. It's important to track your carb intake using a macronutrient tracker, as this will help you stay within the recommended range. Additionally, be mindful of your portion sizes, as it's easy to consume more carbs than you realise.

If you're struggling to cut down on carbs, try swapping out high-carb foods for keto-friendly alternatives. For example, instead of potatoes, opt for cauliflower; instead of pasta, try zucchini noodles; and instead of rice, go for cauliflower rice or broccoli rice. There are also many low-carb bread and wrap options available, such as those made from almond or coconut flour.

Remember, reaching and maintaining ketosis is key to losing weight on the keto diet. By reducing your carb intake, you'll be one step closer to achieving your weight loss goals.

Tips for Reducing Carb Intake:

• Use a macronutrient tracker to monitor your net carb intake (net carbs = total carbs - fiber - sugar alcohols).
• Be mindful of hidden carbs in vegetables, sauces, dressings, and keto-friendly foods.
• Keep your portion sizes in check to avoid consuming too many carbs.
• Swap high-carb foods for keto-friendly alternatives like cauliflower, zucchini noodles, and low-carb bread.

Eating too many calories

Even if you're on a keto diet, you can still take in too many calories, which can hinder your weight loss efforts. To lose weight, you need to create a calorie deficit, which means eating fewer calories than you burn. Many keto-friendly foods, such as avocados, olive oil, full-fat dairy, and nuts, are high in calories, so it's important to watch your portion sizes and not overindulge.

• Pay attention to portion sizes: Be mindful of how much you're eating. Keto-friendly foods can still be high in calories, so make sure you're not overeating.
• Increase physical activity: Burning more calories through exercise can help create the calorie deficit needed for weight loss. Try to incorporate more movement into your daily routine, whether it's walking, jogging, swimming, or any other form of exercise you enjoy.
• Snack in moderation: Constant snacking can increase your calorie intake without you realizing it. If you need to snack between meals, opt for lower-calorie options like non-starchy vegetables or proteins to keep you feeling full without the extra calories.
• Choose nutritious, whole foods: Processed and convenience foods, even if they're keto-friendly, tend to be high in calories and low in nutrients. Stick to unprocessed, whole foods like full-fat dairy, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. These foods will keep you feeling satisfied while providing essential nutrients.
• Track your calorie intake: Consider using a food journal or an app like MyFitnessPal to keep track of how many calories you're consuming. This can help you identify areas where you may be taking in more calories than you realize.
• Gradually increase carbs: If you've been on a strict keto diet and want to transition to a more sustainable eating pattern, gradually increase your carb intake over time. Start by adding an extra 10 grams of carbohydrates per day from healthy sources like whole grains, beans, fruits, and starchy vegetables. This will help you find a balance that allows you to maintain your weight and feel good.

Eating too much protein

On the keto diet, you will get most of your calories from fat, which should be about 55-60% of your calorie intake. This leaves little room for protein. If protein makes up more than 35% of your diet, you may not go into ketosis. However, this does not mean that you should eat less protein overall.

The keto diet recommends that you consume 1.5-2.0 grams of protein per kilogram of body weight, or about 0.7 to 0.9 grams per pound of body weight. This amount of protein will help maintain your muscle mass and improve body composition without causing weight gain. For a 2,000-calorie diet, this translates to about 75 grams of protein or about 10-20% of your total calorie intake.

It is important to note that the amount of protein you need may vary depending on your age, gender, weight, and activity level. For example, if you are an athlete or looking to build muscle, you may need to consume 1-1.2 grams of protein per pound of body weight. Similarly, older adults looking to maintain their muscle mass and physical function may benefit from a higher protein intake of more than 20% of their calories from protein.

While it is important to monitor your protein intake on the keto diet, it is a myth that eating too much protein will kick you out of ketosis. Protein is essential for various bodily functions, including muscle growth and repair, healthy skin, hair, and nails, and supporting immune function. Therefore, it is crucial to ensure you are getting enough protein while also staying within your desired calorie intake and carb limits.

Not exercising enough

Exercising is an important part of losing weight on the keto diet. While the keto diet is a low-carb, high-fat diet, it is important to remember that it is not a magic bullet for weight loss. To lose weight, you need to be in a calorie deficit, which can be achieved through a combination of diet and exercise.

If you are not exercising enough, you may not be burning enough calories to create a deficit and lose weight. Additionally, exercise has many other benefits for your health. It can lower your risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity. It can also help to build muscle, which can boost your metabolism and increase the amount of energy you burn at rest.

So, how much exercise is enough? The general recommendation for adults is to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be spread out over several days and combined with strength training exercises for additional benefits.

If you are new to working out, it can be helpful to start slowly and gradually increase the intensity and duration of your workouts. Creating a workout schedule and sticking to it can help you build a healthy exercise habit. You can also try finding an exercise buddy or joining a fitness group to stay motivated.

Remember, the keto diet is just one part of a healthy lifestyle. Combining it with regular exercise and a balanced diet of whole, nutritious foods will give you the best chance of reaching your weight loss goals.

Not managing stress

Stress can have a significant impact on weight loss, and if you're not managing it effectively, it could be hindering your progress. Here are some ways that stress can affect your body and your weight loss efforts:

Hormonal Imbalance

Chronic stress can lead to increased levels of cortisol, also known as the "stress hormone." Elevated cortisol levels have been linked to weight gain, especially in the belly area. Cortisol can encourage your body to store fat and increase your appetite, making it more challenging to stick to your diet. Additionally, people who are chronically stressed often experience sleep deprivation, which has also been associated with weight gain.

Impact on Digestion

When your body is in a state of stress, it signals non-essential functions, like digestion, to slow down. This is because, in a perceived dangerous situation, your brain's main priority is keeping you alive, rather than focusing on digesting your food. If you're constantly stressed, your digestion can be disrupted, affecting your body's ability to absorb nutrients and process food efficiently.

Cravings and Emotional Eating

Stress can also lead to cravings for comfort foods, which are often high in calories, sugar, and fat. Emotional eating can cause you to consume more calories than you need, disrupting your calorie deficit and hindering weight loss. Additionally, stress can increase your body's need for energy, leading to increased hunger and cravings.

Tips for Stress Management:

• Exercise: Physical activity releases feel-good chemicals like serotonin in the brain, which can help counteract stress.
• Self-care techniques: Deep breathing exercises, meditation, warm baths, yoga, and mindful eating can help reduce cortisol output and promote relaxation.
• Sleep: Getting enough sleep is crucial for managing stress. Aim for 7-8 hours of quality sleep each night.
• Stress-relieving practices: Find what works for you, such as journaling, daily walks, or meditation, to help manage your stress levels.

Frequently asked questions