Keto Weight Loss Plateau: What To Do Now

The ketogenic diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve health. However, there are several reasons why some people may fail to see the results they desire.

Firstly, it is important to ensure that you are actually in ketosis. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose, and it is achieved by drastically reducing carbohydrate intake. To reach and maintain ketosis, it is crucial to track your macronutrients and keep your carb intake within the recommended range.

Secondly, even while in ketosis, weight loss can be hindered by consuming too many calories, especially from high-calorie, keto-friendly foods like avocados, olive oil, and nuts. It is important to maintain a calorie deficit, which can be achieved by reducing calorie intake or increasing physical activity.

Thirdly, stress and lack of sleep can negatively impact weight loss. When stressed, the body produces excess cortisol, a hormone that encourages fat storage, particularly in the belly area. Additionally, lack of sleep can disrupt hunger-regulating hormones, leading to increased appetite.

Furthermore, snacking too often, especially on high-calorie keto snacks, can cause a weight loss plateau. Constant snacking can increase your overall calorie intake, resulting in consuming more calories than you burn.

Lastly, underlying medical conditions or certain medications can also hinder weight loss. Conditions like hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, and depression can make it difficult to lose weight.

To maximize weight loss on a ketogenic diet, it is important to ensure you are in ketosis, maintain a calorie deficit, manage stress, get adequate sleep, and incorporate physical activity into your routine.

You're eating too many carbs

If you're no longer losing weight on keto, it could be because you're eating too many carbs. The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of glucose. To reach and maintain ketosis, you need to drastically reduce your carbohydrate intake.

• Hidden carbs in foods: Carbs can be hidden in vegetables, sauces, dressings, and even in foods marketed as 'low-carb'. Be vigilant about your carb intake and always check labels for hidden sugars. Use a macro-tracking app to help you stay within your carb limits.
• Not achieving ketosis: Make sure you are actually in ketosis by testing your blood ketones and blood sugar levels. If you're not in ketosis, you won't reap the weight loss benefits of the keto diet.
• Not tracking your carb intake: It's important to track your carb intake, especially in the early stages of the keto diet. Use a macro-counting app or food journal to ensure you're not exceeding your carb limits.
• Eating too many acceptable carbs: On the keto diet, some carbohydrates are acceptable, such as nuts and dairy. However, these foods still contain carbohydrates and eating too many of them can prevent you from achieving and maintaining ketosis.
• Not cutting back enough on carbs: To achieve ketosis, you need to cut back significantly on your carb intake. Aim for 5-10% of your daily calories from carbs, which is typically between 20-50 grams of carbs per day.
• Not aware of portion sizes: It's easy to overeat carbs without realizing it. For example, just a quarter cup of almonds has 3 grams of net carbs, and another handful can bring the count up to 6 grams. Be mindful of portion sizes, especially with high-carb foods.
• Not calculating your macros correctly: Calculate your macros correctly before starting keto. Use a reliable keto calculator app to ensure you're getting the right ratio of fats, proteins, and carbs.
• Not being vigilant about your diet: It's important to be vigilant about your diet and avoid too many processed foods. Even keto-friendly processed snacks can affect your ability to stay in ketosis and lose weight due to their lack of nutrients and hidden carbs.

Remember, achieving and maintaining ketosis is crucial for weight loss on the keto diet. By reducing your carb intake and being mindful of hidden carbs, you can get back on track with your weight loss goals.

You're not eating nutritious foods

While the keto diet has proven effective for weight loss, it's important to remember that not all foods allowed on this diet are necessarily nutritious or beneficial for your health. In fact, filling up on unhealthy keto-friendly options could be one of the reasons why you're no longer losing weight.

Eating nutritious foods is fundamental to any healthy diet, and this is no different when following a keto plan. It's important to ensure you're getting a variety of vitamins, minerals, and other nutrients while keeping your calorie intake in check. Opt for nutrient-dense foods like leafy greens, avocados, nuts, seeds, and lean proteins. These foods will provide your body with the nourishment it needs while also keeping you satisfied and aiding in weight loss.

When you prioritize nutritious foods, you're more likely to naturally reduce your calorie intake. Nutrient-dense foods tend to be more satiating, meaning they fill you up and keep you feeling satisfied for longer. This can help you avoid overeating and snacking between meals, which could be hindering your weight loss.

Additionally, nutritious foods often contain higher amounts of fiber, which is essential for a healthy digestive system and can also aid in weight loss. Aim for a variety of colorful fruits and vegetables, whole grains, and legumes to ensure you're getting enough fiber in your diet. Not only will this help keep things moving, but it can also help to reduce bloating and leave you feeling lighter and more energized.

Remember, while the keto diet is about reducing carbs and increasing healthy fats, that doesn't mean you should neglect your overall nutritional needs. Eating a balanced keto diet with plenty of nutrient-rich foods will not only support your weight loss goals but also ensure you maintain optimal health and well-being.

You're eating too many calories

While the ketogenic diet has been proven to aid weight loss, it is still necessary to maintain a calorie deficit to lose weight. This is because, in order to lose weight, you must burn more calories than you consume so that your body resorts to your fat reserves for energy.

One of the ways you might lose sight of your calorie intake is by overindulging in high-fat foods such as avocados, olive oil, full-fat dairy, and nuts, as they are keto-friendly. Calorie tracking, while not always necessary, can be useful in helping you stay within your calorie needs. You may also benefit from calculating your calorie needs and how much you need to cut back to meet your weight loss goals.

• Be mindful of your portion sizes. It's easy to overeat, especially when it comes to high-calorie foods.
• Increase your physical activity to burn more calories.
• Snack in moderation. Opt for lower-calorie keto-friendly snacks such as cucumbers, celery sticks, and eggs.

You're eating too much protein

Protein is an important macronutrient, but when you're on a keto diet, it's possible to have too much of a good thing. Here's how overeating protein can hinder your weight loss efforts:

Gluconeogenesis

The body can convert excess protein into glucose through a process called gluconeogenesis. This can disrupt ketosis, as your body will burn the newly formed glucose for energy instead of burning fat.

Macronutrient Ratios

On a keto diet, it's important to maintain the right balance of macronutrients: approximately 70-75% of calories from fat, 15-20% from protein, and 5-10% from carbohydrates. Eating too much protein can throw off these ratios, preventing your body from staying in ketosis and slowing down weight loss.

Complete Proteins

It's important to eat moderate amounts of complete proteins, which provide all nine essential amino acids. Meat, fish, and eggs are examples of complete proteins. While it's not necessary to stress over the amount of complete or incomplete protein you're consuming, ensuring you get enough complete proteins can help you stay within the recommended protein range.

Calorie Intake

Protein is calorie-dense, with twice the number of calories per gram as carbohydrates. Overeating protein can lead to consuming more calories than your body can burn, hindering weight loss.

Tips for Managing Protein Intake

To ensure you're getting enough protein but not too much, calculate your protein needs carefully. Use a reliable keto calculator app to determine your ideal protein intake, and track your macronutrient intake using a fitness or food tracker app. Focus on eating a diverse array of protein-rich foods, including complete proteins like meat, fish, and eggs, as well as incomplete proteins like nuts and vegetables, which provide essential nutrients.

You're stressed and not getting enough sleep

Stress and lack of sleep can negatively impact your weight loss goals. When your body is stressed, it produces a hormone called cortisol, which has been linked to increased belly fat. Elevated levels of cortisol can also cause an increase in appetite.

Similarly, lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, leading to increased appetite.

To lower stress and improve sleep, try techniques like meditation, yoga, and spending less time on electronic devices.

Frequently asked questions