Keto Weight Loss Stalled: What You Need To Know

The ketogenic diet is a low-carb, high-fat, and moderate-protein eating style that has become popular for weight loss and health improvement. However, there are several reasons why someone may not be losing weight on a keto diet. Here are some common reasons and solutions to address them:

- Not achieving ketosis: Ketosis is a metabolic state where the body burns fat for energy instead of glucose. To reach ketosis, one must drastically reduce carbohydrate intake, typically to 20-50 grams per day. Home testing kits or breath analyzers can help determine if one is in ketosis.

- Eating too many carbs: Even if one believes they are adhering to the keto diet, hidden carbs in vegetables, sauces, and dressings may be preventing the achievement of ketosis. Using a macronutrient tracker can help monitor carb intake more effectively.

- Eating too many calories: It is possible to overeat on a keto diet, especially with calorie-dense foods like avocados, olive oil, and nuts. Tracking calorie intake and ensuring a calorie deficit is crucial for weight loss.

- Eating too much protein: A common misconception is that keto is a high-protein diet. However, it is moderate in protein, and consuming too much can disrupt ketosis as excess protein can be converted into sugar.

- Snacking too often: Frequent snacking can increase calorie intake and hinder weight loss. Fasting between meals can help stimulate the metabolic process that produces ketones and burns fat.

- Not exercising enough: Physical activity is essential for burning calories and promoting weight loss. Exercise also provides additional health benefits, such as building muscle and boosting metabolism.

- Not managing stress: High-stress levels can alter hormone levels, leading to weight gain or difficulty losing weight. Finding ways to manage stress, such as through exercise, meditation, or other relaxing activities, is important.

- Not getting enough sleep: Inadequate sleep can disrupt hormones that regulate hunger and insulin function, leading to increased appetite and potential weight gain. Aiming for 7-8 hours of quality sleep is recommended.

- Underlying medical conditions: In some cases, an underlying medical condition or medication may contribute to weight gain or hinder weight loss. Consulting a healthcare professional to rule out any medical issues is advisable.

You're eating too many carbs

One of the main reasons people don't lose weight on the keto diet is that they're consuming too many carbs. To reach and maintain ketosis, the state where your body burns fat for energy instead of glucose, you need to drastically reduce your carbohydrate intake. This means consuming only 5-10% of your total calories from carbs, which is a stark contrast to the standard recommendation of 45-65%.

It can be challenging to cut out carbs, especially when adjusting to the keto diet for the first time. However, it is crucial to stick to the recommended range to achieve and maintain ketosis. To help you stay on track, consider using a macronutrient tracking app like MyFitnessPal, which can tell you how many servings of carbs you're allowed per day based on your calorie needs.

Carbs can be sneaky and hide in unexpected foods, such as cruciferous vegetables, green beans, dairy, and nuts. For example, just a quarter cup of almonds has 3 grams of net carbs, but another handful can bring the count up to 6 grams. Therefore, it's important to be mindful of your portion sizes and track your food intake, especially when starting on the keto diet.

Some people might also be eating too many acceptable carbs, such as nuts and dairy, which are typically high-fat and nutrient-dense foods suitable for the keto diet. However, these foods still contain carbohydrates, and overeating them can prevent you from achieving and maintaining ketosis.

Sugar alcohols, often used as sweeteners in keto-friendly foods, can also affect your carb intake. While some are truly zero-carb, others contain a small amount of carbs, which can add up if you're not careful. Additionally, some people may react adversely to certain sweeteners, causing an increase in blood sugar and kicking them out of ketosis.

To ensure you're getting enough nutrients and staying within your carb limit, focus on eating whole foods like avocados, olives, eggs, wild-caught fish, pasture-raised meats, high-fat and low-carb dairy, healthy oils like olive oil and coconut oil, and non-starchy vegetables like spinach, broccoli, cauliflower, and peppers.

You're not eating nutritious foods

Even if you're on the keto diet, it's still important to eat nutritious, whole foods. Relying on processed foods can hinder your weight loss, even if they're keto-friendly. Snack bars, keto desserts, and other packaged foods can derail your weight loss efforts with the extra calories they provide.

These foods are often nutrient-poor, meaning they're high in calories but low in vitamins, minerals, and antioxidants. To optimise your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods.

What to Eat

• Full-fat dairy products
• Eggs
• Fish
• Pastured meats
• Poultry
• Healthy fats like avocado and olive oil

Be sure to add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to dishes to add nutrients and fibre.

What Not to Eat

• Bread, pasta, rice, and other refined carbs
• Beer and mixed drinks
• Ketchup, barbecue sauce, and other condiments
• Glazed or honey-baked ham
• Light or low-fat margarine
• Dried fruit or trail mix
• Low-fat diet foods
• Potatoes and other starchy vegetables
• Sweetened yogurt or dairy
• Certain fresh fruits, like mangoes, bananas, and grapes
• Beans and other legumes
• Quinoa and other grains
• Dark chocolate
• Oranges
• Squash
• Chickpeas
• Brown rice

You're consuming too many calories

Even though the keto diet is low-carb, it's still possible to consume too many calories. Many keto-friendly foods are calorie-dense, such as avocados, olive oil, full-fat dairy, and nuts. While ketogenic meals and snacks are often more satisfying due to their high fat and protein content, it's still possible to eat too much.

To lose weight, it's crucial to create a calorie deficit. This can be achieved by reducing calorie intake or increasing physical activity. Portion control, increasing exercise, and snacking in moderation can help create the calorie deficit needed for weight loss.

It's important to note that simply reducing calories is not enough. The quality of calories matters too. Consuming nutrient-dense, whole foods is essential for healthy weight loss. Relying on processed foods, even if they are keto-friendly, can hinder weight loss due to their high-calorie content.

Additionally, not all keto-friendly sweeteners are created equal. Some contain carbs that can push you past your desired daily macros if you're not careful. It's important to read labels and track your macros to ensure you're staying within your recommended calorie intake.

To determine how many calories you should be consuming, it's best to consult a dietitian or use a calorie calculator. They can help you calculate how many calories you need to eat to nourish your body and create a healthy calorie deficit for weight loss.

You're stressed and not getting enough sleep

If you're stressed and not getting enough sleep, it could be affecting your weight loss. Research shows that stress, especially chronic stress, and lack of sleep can negatively impact weight loss.

When your body is stressed, it produces excess amounts of a hormone called cortisol, which is also known as the stress hormone. Elevated levels of cortisol can encourage your body to store fat, especially in the belly area.

Additionally, those who are chronically stressed are often sleep-deprived, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing increased appetite.

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

You're not getting enough exercise

Exercise is an important part of losing weight on the keto diet. It stimulates the body's metabolism and burns calories, helping you reach your desired weight. Additionally, regular exercise provides health benefits beyond weight loss, such as building muscle, boosting metabolism, and protecting against chronic diseases like heart disease, diabetes, depression, and anxiety.

To enhance your weight loss efforts, aim to incorporate more physical activity into your lifestyle. This can be achieved by creating a workout schedule that works best for you. Set a goal of three to four days a week and choose a time that fits your daily routine. To stay motivated, prepare your workout gear in advance, such as laying out your exercise clothes before bed for early morning workouts.

Remember, a combination of a well-implemented keto diet and regular exercise will maximize your weight loss potential.

Benefits of Exercise

Exercise offers numerous health benefits that extend beyond weight loss. Here are some key advantages of regular physical activity:

• Building Muscle and Boosting Metabolism: Exercise helps build muscle, which increases the amount of energy burned even at rest, giving your metabolism a boost.
• Protection Against Chronic Diseases: Regular physical activity lowers your risk of developing chronic conditions such as heart disease, diabetes, depression, and anxiety, and obesity.
• Improved Overall Health: Exercise is essential for maintaining a healthy lifestyle. It strengthens your body, improves cardiovascular health, and enhances your overall well-being.

By incorporating more physical activity into your routine, you'll not only accelerate your weight loss but also gain the numerous health benefits that exercise provides.

Sample Workout Plan

• Monday: Start with a 30-minute walk or light jog to get your heart rate up. Follow this with some basic strength training exercises like squats, lunges, push-ups, and sit-ups.
• Tuesday: Focus on core work with exercises like plank holds, Russian twists, crunches, and oblique twists. Aim for 3-4 sets of each exercise.
• Wednesday: Take a rest day to give your body time to recover.
• Thursday: Try a HIIT (High-Intensity Interval Training) workout, which involves short bursts of intense activity followed by brief recovery periods. For example, alternate between sprinting and walking for 20 minutes.
• Friday: Practice yoga or pilates to improve flexibility and balance. There are many online resources and videos that can guide you through these practices.
• Saturday: Go for a longer walk or hike to explore nature and get some fresh air while exercising.
• Sunday: Take another rest day to ensure your body has time to recover and rejuvenate.

Remember to always listen to your body and adjust the intensity or duration of your workouts as needed. It's important to find a balance that challenges you while also being sustainable in the long run.

Frequently asked questions