Weight Plateau On Keto: When And Why It Happens

Weight loss plateaus are a common and frustrating part of the keto diet. After an initial period of rapid weight loss, it's normal for progress to slow down or even stall completely. This can happen for a variety of reasons, including hidden carbs, excess calories, chronic stress, lack of physical activity, and snacking on too many nuts. To get past a weight loss plateau, it's important to make adjustments to your diet and lifestyle, such as tracking calories and macros, managing stress, increasing physical activity, and incorporating intermittent fasting. While hitting a plateau can be discouraging, it's important to remember that weight loss is not always linear and there are strategies to get back on track.

Evaluate your diet: Are you eating too many carbs, calories, or nuts?

When following a keto diet, it's important to evaluate your diet and make adjustments to break through weight loss plateaus. Here are some things to consider when evaluating your diet:

The keto diet is a low-carbohydrate diet, and it's important to ensure that you're adhering to the recommended carb intake. Even a few extra grams of carbs here and there can add up quickly and prevent you from entering ketosis. On a standard keto diet, aim for 20-50 grams of carbs per day. Use a food tracker to get an accurate idea of your daily carb intake, and watch out for hidden carbs in processed meats, condiments, seasonings, and starchy vegetables.

While the keto diet doesn't require strict calorie counting, if you're not losing weight, you may need to evaluate your calorie intake. Consuming too many calories, even from keto-friendly foods, can prevent you from achieving a calorie deficit, which is necessary for weight loss. Monitor your portion sizes and choose snacks with a low calorie density to help control your calorie intake.

Nuts are a great addition to a keto diet as they are high in fat and low in carbs. However, it's important to practice portion control. Nuts are calorie-dense, and their carbohydrate content can vary. As a general guideline, stick to a serving size of 1-2 ounces or 28-56 grams of nuts per day. Choose nuts with lower carb content, such as macadamia nuts, pecans, or Brazil nuts, and avoid flavoured or treated nuts that may contain added sugar.

Remember, weight loss is not always linear, and plateaus are common on any diet, including keto. In addition to evaluating your diet, consider incorporating intermittent fasting, increasing your physical activity, and managing stress to help break through weight loss plateaus.

Manage your stress and sleep schedule

Stress and sleep are two critical factors that can impact your weight loss journey on the keto diet. Here are some tips to help you manage your stress levels and sleep schedule to optimize your weight loss:

• Reduce Screen Time: Limit your exposure to screens, especially before bed. The blue light emitted by electronic devices can disrupt your sleep schedule and increase stress levels.
• Connect with Nature: Take mindful walks in natural environments. Spending time in nature can help reduce stress and improve your overall well-being.
• Engage in Hobbies: Make time for activities that you enjoy and find relaxing. Hobbies can help take your mind off stressors and provide a sense of fulfillment.
• Practice Deep Breathing: Deep breathing exercises can activate your parasympathetic nervous system, promoting relaxation and reducing stress levels.
• Improve Your Sleep Hygiene: Establish a consistent sleep schedule, create a comfortable sleeping environment, and aim for 7-9 hours of uninterrupted sleep each night.
• Meditation and Yoga: Incorporate meditation and yoga into your routine. These practices can help calm your mind, reduce stress, and improve sleep quality.
• Nutrient-Dense Diet: Focus on consuming a nutrient-dense diet and reducing your intake of processed foods. Eating nutritious meals can support your overall health and enhance stress management.
• Limit Caffeine Intake: Caffeine can disrupt sleep, especially if consumed close to bedtime. Try to limit your caffeine intake, especially in the afternoon and evening.
• Establish a Bedtime Routine: Develop a calming bedtime routine to signal to your body that it's time to wind down. This can include activities such as reading, journaling, or listening to soothing music.
• Address Sleep Disorders: If you have underlying sleep disorders, such as insomnia or sleep apnea, consult a healthcare professional for appropriate treatment. Getting adequate and quality sleep is crucial for weight loss and overall health.
• Stress Management Techniques: Explore various stress management techniques such as mindfulness meditation, progressive muscle relaxation, or cognitive behavioral therapy to find what works best for you.
• Set Boundaries: Learn to say "no" and set healthy boundaries to avoid overloading yourself with commitments and responsibilities that can contribute to stress.
• Social Support: Connect with friends and family who can provide emotional support and help you manage stress. Social support can be a powerful tool for stress reduction.

Exercise more and increase physical activity

Weight loss plateaus are common on the keto diet, but there are several strategies you can employ to overcome them, including exercising more and increasing physical activity.

Benefits of Exercise

Physical activity is an important component of any weight loss program, and it can help you overcome a weight loss plateau on the keto diet. Exercise helps you burn calories, which can create a calorie deficit and increase weight loss. Additionally, exercise can enhance muscle growth, extend your lifespan, and protect against chronic diseases.

Types of Exercise

To boost weight loss, you should aim for at least 150 minutes of moderate to vigorous exercise per week. You can experiment with different activities such as running, cycling, swimming, or strength training to find what works best for you.

Intermittent Fasting and Exercise

Intermittent fasting (IF) is another strategy that can be combined with exercise to overcome a weight loss plateau. IF involves cycling between periods of eating and fasting, and it can help boost fat burning and increase metabolism. When paired with exercise, IF can further enhance weight loss and improve your overall health.

High-Intensity Exercise

High-intensity exercise has been shown to stimulate insulin and improve blood sugar levels in individuals with high insulin sensitivity. If you're looking for a more intense workout routine, consider incorporating high-intensity intervals or strength training into your regimen.

Yoga and Meditation

Yoga and meditation are also beneficial forms of physical activity that can complement your exercise routine. These practices can help reduce stress levels and lower cortisol, a hormone that contributes to weight gain and fat storage.

Walking

Walking is another accessible form of exercise that can help you move past a weight loss plateau. Even a moderate walking routine, such as walking over 3 miles a day, can contribute to weight loss, especially when combined with other strategies such as calorie counting.

Exercise and Sleep

Prioritizing sleep is crucial when trying to overcome a weight loss plateau. Adequate sleep helps regulate hormones that control appetite and insulin sensitivity. By improving your sleep habits and exercising daily, you can effectively manage stress and reduce cortisol levels.

In summary, increasing physical activity and exercising more are effective strategies for overcoming a weight loss plateau on the keto diet. Combining different types of exercise, such as high-intensity workouts, walking, and yoga, with other lifestyle changes like intermittent fasting and improved sleep habits, can help you break through the plateau and continue your weight loss journey.

Try intermittent fasting

Intermittent fasting can be a great way to break through a weight loss plateau on the keto diet. It involves cycling between periods of eating and fasting, and can be done in several ways. One of the most popular methods is the 16/8 method, which involves limiting your food intake to an 8-hour window each day. This type of fasting can speed up your transition into ketosis, which is the desired metabolic state on the keto diet where your body burns fat for fuel.

Intermittent fasting may also help boost fat burning by increasing your metabolism and decreasing hunger and calorie intake, both of which aid weight loss. It can also help to reduce insulin resistance, as eating less often stimulates insulin less often.

If you're new to intermittent fasting, it's best to start small with 12-hour fasts and gradually increase the fasting window if desired. It's also important to stay hydrated during your fast by drinking water, plain coffee, or tea.

• 16/8 method: This involves eating only during an 8-hour window and fasting for the remaining 16 hours of the day.
• One Meal a Day (OMAD): This is an advanced method where you fast for 23 hours and eat just one meal within a 1-hour window.
• 5:2 method: This approach involves eating normally for five days and restricting calories to 500-600 for the remaining two days.
• Alternate-day fasting (ADF): This method involves alternating between days of eating and fasting, with fasting days restricted to 25% of normal calorie intake.

It's important to note that intermittent fasting may not be suitable for everyone, especially those with certain medical conditions or who are pregnant or breastfeeding. Always consult your healthcare provider before starting any new diet or fasting regimen.

Check for hidden carbs and food sensitivities

Hitting a weight plateau is a common occurrence on the keto diet. One of the first things to do when this happens is to check for hidden carbs and food sensitivities.

Hidden Carbs

Hidden carbs can be found in many places, including vegetables, seasonings, sauces, and even supplements and protein bars. For example, sugar alcohols, which are found in "sugar-free" and "carb-free" products, are not actually zero-carb and can cause insulin spikes and increased blood sugar levels. Seasonings such as garlic powder and onion powder can also contain significant amounts of carbs, as can some condiments like balsamic vinegar.

To avoid hidden carbs, carefully read nutrition labels and ingredient lists, and be wary of misleading marketing claims. Look out for sugar alcohols and other hidden sources of sugar, such as maltodextrin. Use a food tracker app to get an accurate idea of your daily carb intake and make sure to account for hidden carbs.

Food Sensitivities

Food sensitivities can also contribute to a weight plateau. Some common food sensitivities include dairy, nuts, gluten, and artificial sweeteners. If you suspect you may have a sensitivity to a particular food, try eliminating it from your diet for 2-3 weeks to see if it makes a difference.

Additionally, when purchasing meat and poultry, opt for fresh, unprocessed options that you can prepare at home. Processed meat products may contain allergens and hidden carbs.

Remember, even if the scale isn't moving, there may be other signs of progress, such as losing inches, having more energy, or improved skin.

Frequently asked questions