Keto Weight Loss Plateau: When And Why It Happens

Weight loss plateaus are a common occurrence on the keto diet, and can be caused by a variety of factors. While the keto diet is a high-fat, low-carb eating pattern that often leads to rapid weight loss, progress can slow down or come to a halt. This is often due to hidden carbs in food, consuming too many calories, stress, lack of exercise, or even lack of sleep. To overcome a weight loss plateau on keto, it is recommended to track calories and macronutrients, increase physical activity, manage stress, incorporate intermittent fasting, and be mindful of food sensitivities. It is also important to note that slow and steady weight loss is generally more sustainable and allows for the development of healthier habits.

Hidden carbs in foods

Hidden carbs are those carbs that are underestimated in foods. While foods like bread, potatoes, and sugar-sweetened beverages are well-known high-carb foods, other foods such as soy, dairy, seafood, alcoholic drinks, and some condiments are not talked about as carb-containing foods despite having some carbs in them.

• Sugar Alcohols/Alternatives: These are found in everything labelled "sugar-free" and even "carb-free". They are not zero-carb and can be associated with insulin spikes and increased blood sugar levels.
• Seasonings and Sauces: Even if you avoid sweet sauces, other flavourings can add up to your daily carb count. For example, ground cumin has 2.75g of carbs per serving, while garlic powder has 6g.
• Dairy: All dairy products contain some carbs, usually in the form of lactose. Full-fat dairy is recommended on a ketogenic diet as the amount of carbs increases when the fat is lowered.
• Meat and Eggs: While beef, poultry, pork, lamb, and goat have zero carbs, liver contains a small amount of carbohydrates. Eggs also contain a small amount of carbs, with 0.6g per large egg.
• Nuts: While nuts are generally allowed on a keto diet, they do contain carbohydrates. For example, cashew nuts have almost 30g net carbs per 100g, while walnuts, macadamia nuts, and Brazil nuts have less than 5g net carbs per 100g.
• Seafood: Most seafood is carb-free, but oysters, clams, mussels, and imitation crab meat contain carbohydrates.
• Condiments: Ketchup, BBQ sauce, and honey mustard are all high in carbohydrates.
• Processed Meats: Sausages, hot dogs, salami, and pate contain more carbs than fresh meat products.
• Vegetables: While generally considered carb-free, starchy root vegetables like carrots, beets, and Jerusalem artichokes do contain carbohydrates.

Consuming too many calories

Although the keto diet helps you feel more satisfied due to increased protein and fats, it is still possible to overeat. To avoid this, it is a good idea to determine your daily calorie needs and track your total calorie consumption. This can be done using a calorie-tracking app, such as MyFitnessPal or Cronometer.

It is also important to note that not all calories are equal. For example, nuts are a great source of healthy fats, but they are also calorie-dense. This means that even a small amount of nuts can contribute a significant number of calories. Therefore, it is important to measure and control your portion sizes when it comes to nuts and other calorie-dense foods.

In addition to tracking your calories, it is also important to be mindful of your macronutrient intake. A healthy keto diet follows a ratio of 75% healthy fats, 20% protein, and 5% carbs. Tracking your macros will allow you to adjust your diet and ensure you are staying within this ratio, which is critical for achieving and maintaining ketosis.

Finally, it is worth noting that a keto diet is not a free pass to consume unlimited amounts of fat and protein. While these foods can help you feel more satisfied and make it easier to stick to the diet, they can still contribute to weight gain if consumed in excess. Therefore, it is important to practice portion control and be mindful of your total calorie intake, even when following a keto diet.

Stressful lifestyle

The ketogenic diet is a high-fat, low-carb eating pattern that is often used for weight loss. While many dieters experience rapid weight loss at the beginning, it is common to reach a weight loss plateau, where weight remains stagnant. This can be caused by a variety of factors, including a slowdown in metabolism, an incorrect macronutrient ratio, and lifestyle factors such as stress, sleep, and exercise.

The Impact of Stress on Weight Loss

Chronic stress is linked to increased weight gain over time. When the body is stressed, it produces high levels of the hormone cortisol, which can lead to increased food intake and decreased energy expenditure, resulting in weight gain. Additionally, chronically stressed individuals often experience sleep deprivation, which is also associated with weight gain. Therefore, it is essential to address stress levels when following the keto diet.

Strategies to Reduce Stress

• Taking regular breaks throughout the day can help manage stress levels.
• Establishing a self-care routine that includes stress-reducing activities is essential.
• Improving your sleep schedule can help combat stress and promote weight loss.
• Incorporating practices like yoga or meditation can effectively reduce stress and promote overall well-being.

Other Factors to Consider

In addition to stress management, it is crucial to evaluate other aspects of your lifestyle and diet:

• Evaluate your macronutrient intake and ensure you are not consuming too many carbs or protein, which can prevent ketosis.
• Monitor your calorie intake and ensure it aligns with your weight loss goals.
• Exercise regularly, as physical activity is essential for creating a calorie deficit and promoting weight loss.
• Be mindful of hidden carbs in processed meats, condiments, seasonings, and starchy vegetables.
• Consider intermittent fasting to enhance the effects of the keto diet and boost fat burning.

Lack of exercise and physical activity

Exercise is an important aspect of any weight loss program. It helps burn calories to create a calorie deficit, which may increase weight loss. It can also enhance muscle growth, extend your lifespan, and protect against chronic disease.

The ketogenic diet is a high-fat, low-carb eating pattern that’s often used for weight loss. While the keto diet may have some performance benefits, it is important to note that it can also affect your exercise routine. Here are some things to keep in mind when following the keto diet and incorporating physical activity:

• You might not feel great at first: Your brain's primary fuel source is glucose, which comes from carbohydrates. As your body switches over to using ketone bodies created by breaking down fats in the liver, you may experience a mental fog for the first few days. This typically passes within a few days to a couple of weeks. During this initial adjustment period, it is recommended to avoid workouts that require quick reactions, such as riding a bike on busy roads or going for a challenging outdoor hike.
• Avoid trying new workouts: If you've recently started the keto diet, it is advisable to stick to your current workout routine. This is because most people don't feel their best during the initial adjustment period. Additionally, by keeping your workout routine consistent, you can better assess whether the keto diet is working for you without the variable of a new exercise regimen.
• Don't undereat: People on the keto diet often undereat due to the restriction of carbohydrates and the appetite-suppressing effect of the diet. It is important to ensure you are consuming enough calories, especially if you are physically active. Eating too few calories can make you feel tired and affect your performance and results.
• Focus on low- to moderate-intensity workouts: The keto diet can enhance the body's ability to burn fat, making it ideal for low- to moderate-intensity exercises such as running or biking. During these types of exercises, your body will use fat and ketone bodies as an energy source instead of glycogen. However, the keto diet may not enhance performance, especially for high-intensity workouts.
• Avoid high-intensity workouts: High-intensity exercises, such as CrossFit or HIIT, rely primarily on glycogen as fuel. Since the keto diet restricts carbohydrates, your body may not have sufficient glycogen stores to fuel these types of workouts. Therefore, it is recommended to avoid high-intensity exercises while following the keto diet or to incorporate them during your off-season when performance is less of a focus.
• Eat enough fat: On the keto diet, it is crucial to consume enough healthy fats, such as grass-fed meats, fish, avocado, and coconut oil. If you don't eat enough fat, you may experience extreme hunger, lower muscle mass, and find it challenging to maintain the diet. Eating enough fat ensures you go into ketosis and reap the benefits of the keto diet.
• Listen to your body: If you often feel tired, dizzy, or exhausted, your body might not be responding well to the keto diet. Consider adding more carbs to your diet and assessing how you feel. If you feel better with more carbs, the keto diet may not be the right choice for you.

Snacking on too many nuts

While nuts are a great keto-friendly snack, they can hinder your weight loss journey if you're not careful. Here's why snacking on too many nuts can slow down your keto weight loss:

High-Calorie Content

Nuts are calorie-dense due to their high fat content. While fats and proteins in nuts can help you feel fuller for longer, overindulging in nuts can lead to consuming too many calories, preventing you from achieving a calorie deficit, which is essential for weight loss.

Carbohydrate Concerns

Even though nuts are low-carb, they still contain carbohydrates. If you're not mindful of your portions, it's easy to exceed your daily carb limit and hinder your body's ability to enter and maintain ketosis, which is crucial for burning fat on the keto diet.

Mindless Munching

Nuts are tasty and can be addictive, especially when salted. It's easy to mindlessly munch on nuts while watching TV or reading, leading to overeating and slowing down weight loss.

Snacking Frequency

Frequent snacking on nuts between meals can also be an issue. If you're snacking because you're hungry and need energy, nuts can be a good option. However, if you're snacking out of boredom or because they taste good, you're adding unnecessary calories that can hinder weight loss.

Weight Loss Stall

If you find your weight loss has stalled, cutting back on nuts may be necessary. While nuts are a healthier option than potato chips or candy, they can still impact your progress if overconsumed.

To keep your nut consumption under control, it's recommended to portion out a small bowl of nuts instead of eating directly from the bag. Additionally, try to avoid mindless munching by being mindful and deliberate when eating nuts. Finally, if weight loss stalls, consider reducing your nut intake and making nuts an occasional treat.

Frequently asked questions