Keto Weight Loss Plateau: When To Be Concerned

Weight loss plateaus are a common occurrence on the keto diet. However, it is important to distinguish between a true weight loss stall and a period of weight stability. A true keto weight loss stall is when you have consistently followed the keto diet for at least three months and your weight loss trend has stopped. On the other hand, weight stability refers to periods of little to no weight change following weight loss, which is a normal part of the weight loss process.

To determine if you are experiencing a true weight loss plateau, it is recommended to examine your weight loss over time rather than focusing on daily weight fluctuations, which can be influenced by factors such as water retention, bladder contents, and exercise. Additionally, it is important to consider if the plateau follows a period of significant weight loss, as weight loss may resume shortly after a brief period of stability.

If you have confirmed that you are indeed in a weight loss plateau, there are several strategies you can implement to break through it:

- Evaluate your carb intake and look for hidden carbs in processed meats, condiments, starchy vegetables, and low-carb alternatives.

- Try intermittent fasting to speed up your transition into ketosis and boost fat burning.

- Increase your physical activity, especially weightlifting, to improve your metabolic health and burn more calories.

- Reduce your calorie intake by monitoring portion sizes and choosing low-calorie-density snacks.

- Address chronic stress and improve your sleep schedule, as these factors can impact weight loss.

- Cut back on high-fat foods and ensure you are consuming an appropriate amount of fat for your goals.

- Adjust your protein intake to ensure it aligns with your activity levels and doesn't hinder ketone production.

- Be mindful of emotional or habitual eating triggers and practice mindful eating.

Evaluate your diet: Are you consuming too many carbs, calories, or the wrong types of fat?

A keto plateau is when you stop seeing changes on the scale or your body fat percentage isn't decreasing. One of the main causes of this is consuming too many carbs. Other reasons include consuming too many calories, a lack of exercise, snacking on too many nuts, and underlying medical issues.

To evaluate your diet, consider the following:

On a keto diet, it is recommended to limit your carbohydrate intake to 30-50 grams of total carbs or net carbs (if you're eating veggies and fruits, which contain fibre) per day. This is a stark contrast to the standard dietary recommendation, where 45-65% of calories come from carbs.

Hidden carbs can be found in snacks, sauces, condiments, and processed foods—even those marketed as keto-friendly. Therefore, it is important to be mindful of your total carb consumption and choose unprocessed whole foods.

Being in a calorie deficit is essential for weight loss. While a ketogenic diet may make you feel more satiated due to increased protein and fats, it is still possible to consume too many calories. Portion sizes, physical activity levels, and snacking habits all play a role in creating a calorie deficit.

On a keto diet, up to 80% of total daily calories should come from fat. However, not all sources of fat are equally healthy. It is important to choose healthy fat sources like avocados, olive oil, and nuts, and limit consumption of saturated fats found in foods like bacon, butter, cheese, and coconut oil. These can negatively impact your LDL cholesterol levels, increasing the risk of heart disease and stroke.

Additionally, while pure sources of fat like olive oil or coconut oil contain zero carbs, other sources like nut butter or avocado also contain carbohydrates that need to be counted.

Tips to overcome a keto plateau:

• Adjust your calorie needs and macronutrients.
• Increase physical activity and incorporate non-exercise activities like walking or taking the stairs.
• Manage stress through mindfulness strategies, self-care, and reducing screen time.
• Incorporate intermittent fasting, such as the 16:8 method or OMAD ("one meal a day").
• Track your ketone levels to ensure you're in a state of ketosis.
• Look for hidden carbohydrates in snacks, sauces, and processed foods.
• Be aware of food sensitivities or intolerances that may hinder weight loss.

Recalculate your macros: As your weight changes, so do your calorie and macro goals

When it comes to the keto diet, weight loss plateaus are common. However, there are ways to recalculate your macros and get things moving again.

Firstly, it's important to understand that as your weight changes, so do your calorie and macro goals. This is because your metabolism slows as you lose weight, meaning you burn fewer calories throughout the day.

To get started, you can use a free macro calculator. These tools take into account your weight, height, sex, and activity level to calculate how many calories you burn per day. You can then adjust this number based on whether you want to lose weight, maintain your weight, or gain weight.

For weight loss, you need to eat fewer calories than you burn, also known as a calorie deficit. Most calculators will provide three levels of calorie deficit, so you can choose whether you want slow or fast weight loss.

When it comes to macros, protein is key. Eating more protein will keep you feeling fuller for longer, and it can also boost your metabolism so you burn more calories. On the keto diet, you also need to be mindful of your carb intake. Even a few extra grams of carbs here and there can add up quickly and prevent you from entering ketosis, which is the desired metabolic state for burning fat.

Fat is also an important consideration. While fat has been vilified in the past, it is essential for your body's structure and function. Just be mindful of your fat intake because it is calorie-dense.

Finally, don't forget about carbohydrates. If you're doing a lot of intense exercise, you'll need more carbs to fuel your workouts.

By using a macro calculator and tracking your intake, you can ensure you're eating the right amount of calories and macros to support your weight loss goals on the keto diet.

Try intermittent fasting: This can help you enter ketosis and burn more fat

Intermittent fasting is an eating pattern that involves cycling between periods of eating and fasting. It can be an effective way to break through a weight loss plateau on the keto diet.

When paired with the keto diet, intermittent fasting may speed up your transition into ketosis by switching your body's primary energy source from sugar to fat. Intermittent fasting may also boost fat burning by increasing your metabolism and decreasing hunger and calorie intake.

There are several methods of intermittent fasting, but one of the most popular and easiest to get started with is the 16/8 method, which involves limiting your food intake to an 8-hour window each day. This means you would eat only during an 8-hour timeframe and then fast for the remaining 16 hours of the day.

Before attempting intermittent fasting, it is important to consult your healthcare provider, especially if you have a medical condition or are taking any medications. It may not be safe for everyone, and it is important to make sure it is right for you.

• Choose a schedule that works for your lifestyle and ease into it gradually. Start with a shorter fasting window and slowly increase the duration as you get comfortable.
• Plan your meals carefully and intentionally. Make sure you are getting enough nutrients and calories, especially if you are also following a keto diet. Include lean sources of protein, fiber from vegetables and pulses, and healthy fats.
• Adjust your physical activity. You can still exercise while intermittent fasting, but you may need to tailor the type and intensity of your workouts. Low-intensity exercises like yoga or strength training may be better options during fasting periods.
• Listen to your body. If you experience any negative side effects or discomfort, stop and consult your healthcare provider.

Exercise: Aim for at least 150 minutes of moderate to vigorous exercise per week

Exercise is an important aspect of any weight loss program. To boost your weight loss efforts on the keto diet, you should aim for at least 150 minutes of moderate to vigorous exercise per week. This can include activities such as running, cycling, swimming, or strength training.

Exercise helps you burn calories, creating a calorie deficit, which is essential for weight loss. It can also offer several other health benefits, such as enhancing muscle growth, extending your lifespan, and protecting against chronic diseases.

In addition to increasing the amount of exercise you do, you can also try switching up your workout routine to keep your body guessing and boost weight loss.

However, it is important to note that exercise is not the only factor that contributes to weight loss. Your diet, stress levels, sleep schedule, and medical history can also impact your weight loss progress.

Reduce stress: High cortisol levels can increase food intake and decrease energy expenditure

Reducing stress is an important factor in breaking a keto weight loss stall. High cortisol levels can increase food intake and decrease energy expenditure, which can hinder your weight loss goals. Here are some ways to reduce stress and manage cortisol levels:

• Reduce Screen Time: Taking a break from screens and spending time in nature can help lower stress levels.
• Make Time for Hobbies: Engaging in activities you enjoy can take your mind off stressors and reduce cortisol levels.
• Deep Breathing: Practicing deep breathing or meditation activates the parasympathetic nervous system, which helps lower cortisol and promotes relaxation.
• Healthy Diet: A balanced diet with complex carbohydrates, omega-3 fatty acids, and fibre can help stabilise blood sugar and reduce cortisol. Avoid excessive caffeine intake, especially in the evenings, as it can interfere with sleep.
• Prioritize Sleep: Getting adequate, quality sleep is crucial for managing stress. Establish a bedtime routine and maintain a consistent sleep schedule.
• Exercise: Regular physical activity can improve your body's ability to manage stress. Aim for 150-200 minutes of low to moderate-intensity exercise per week.
• Laughter and Fun: Laughing and having fun release endorphins and suppress stress hormones. Deliberately incorporating laughter into your day, such as through laughing yoga, can effectively reduce stress.
• Build Social Connections: Nurturing supportive relationships and practising compassion can help lower stress levels.
• Pet Therapy: Interacting with animals, such as therapy dogs, has been shown to reduce distress and cortisol levels.
• Mindfulness: Practising mindfulness helps you become more aware of stress-provoking thoughts and enables you to process them without judgment.
• Supplements: Certain supplements, such as omega-3 fatty acids and ashwagandha, have been linked to reduced cortisol levels. However, always consult a healthcare professional before taking any new supplements.

Frequently asked questions