Keto Weight Loss Plateau: Why It Happens

Weight loss plateaus are common on the keto diet, and there are several reasons why this might happen. One of the main reasons is consuming too many carbs, which can prevent the body from entering ketosis, a metabolic state where fat is burned for energy instead of glucose. Other reasons include eating too many calories, too much protein, or too many sugar alcohols; snacking too often; not exercising enough; high-stress levels; insufficient sleep; and underlying medical conditions. To overcome a weight loss plateau, it is recommended to track calories and macronutrients, try intermittent fasting, exercise more or differently, and measure body composition rather than just weight.

Eating too many carbs

When you first start the keto diet, your body sheds a lot of water weight due to the reduction in carbs. This can lead to rapid initial weight loss, which is often followed by a weight loss plateau. If you're eating too many carbs, you may not be able to break through this plateau and reach ketosis.

Carbs can be hidden in vegetables, sauces, and dressings, and even some keto-friendly foods like nuts and dairy. Using a macronutrient tracker can help you monitor your carb intake and ensure you're staying within the recommended range. Additionally, tracking your calories and macronutrients through an app like MyFitnessPal can help you stay on track and make any necessary adjustments to your diet.

To break through a weight loss plateau caused by eating too many carbs, it's important to cut back on your carb consumption and choose lower-carb options. This may involve making some dietary changes and being more mindful of hidden carbs in your food choices.

Eating too many calories

If you've stopped losing weight on the keto diet, it could be because you're eating too many calories. Here are some ways to address this issue:

Track Your Calories

It's easy to underestimate how many calories you're consuming. Studies have shown that people often underestimate their calorie intake by up to 25%, and this number is even higher for overweight individuals. To get a more accurate picture of your calorie intake, consider using a calorie-tracking app like MyFitnessPal, Cronometer, or Carb Counter. This will help you stay within a calorie deficit, which is necessary for weight loss.

Recalculate Your Macros Regularly

As you lose weight, your calorie needs change. To maintain a calorie deficit, you should recalculate your macros every month or so based on your new weight. This will help you continue losing weight at a steady pace.

Adjust Your Calorie Deficit

If you're in a large calorie deficit (25% or more), your metabolic rate may decrease, making it harder to lose weight. Consider reducing your calorie deficit to a smaller amount (10-15%) to prevent your body from adapting and slowing down your weight loss.

Be Mindful of Portion Sizes

Keto-friendly foods like avocados, olive oil, nuts, and full-fat dairy are calorie-dense. While they can be part of a healthy keto diet, it's important to watch your portion sizes to ensure you don't consume too many calories.

Increase Physical Activity

In addition to reducing calorie intake, you can also create a calorie deficit by increasing your physical activity. Exercise helps you burn more calories and boosts your metabolism by building muscle. Try incorporating a variety of exercises, such as weight training, low to moderate-intensity aerobic workouts, and yoga or meditation to reduce stress.

Remember, weight loss is not always a linear process, and plateaus are common on any diet. Don't get discouraged if your weight loss stalls. Instead, focus on making small adjustments to your diet and lifestyle, and consider using other metrics besides the scale, such as measurements or how your clothes fit, to track your progress.

Eating too much protein

To stay in ketosis, it is recommended that protein should make up less than 35% of your diet on a keto diet. For those who exercise, protein levels should be around 0.8g–1.0g of protein per pound of lean body mass per day. If you lift weights and want to gain muscle mass, you can increase your protein intake to 1.0g–1.2g of protein per pound of lean body mass per day. If you are not exercising, your protein intake should be lower, at around 0.6g–0.8g of protein per pound of lean body mass.

To ensure you are eating the right amount of protein, it is recommended to use a keto calculator, which will calculate your protein needs based on your individual goals and activity levels. Additionally, tracking your daily macros can help you adjust your diet to achieve your weight loss goals.

Not exercising enough

Exercising is an important part of losing weight on a keto diet. It is crucial to burn more calories than you consume to shed fat. Regular exercise also has other health benefits; it helps you build muscle and boosts your metabolism, as well as protecting you from chronic diseases.

If you are already working out but are still not seeing results, it is important to remember that your body adapts to exercises quickly. Try mixing up your workouts every month to keep your body guessing and burning fat. If you are running twice a week, try increasing it to every other day, or add in short sprints to boost your heart rate. If you generally do yoga or pilates, try mixing in weight training.

The amount of exercise you need depends on your goals and activity levels. For healthy adults, it is recommended to get at least 150 minutes of moderate to vigorous exercise per week.

If you are new to working out, it can be difficult to get started. Try creating a workout schedule and sticking to it. Set a goal of three to four days a week and choose a time that works best for you. Keep yourself motivated by laying out your gym clothes the night before or keeping a gym bag in your car.

Not managing stress

Stress can be a significant factor in weight loss plateaus, and if you're following a keto diet, it's important to understand the link between stress and your body's response. Here are some ways that not managing stress can impact your weight loss journey:

Increased Cortisol Levels

When you're stressed, your body releases a hormone called cortisol, also known as the "stress hormone." While cortisol has many essential functions in the body, chronically high levels of cortisol can have negative effects. One of the key effects is its impact on weight gain and weight loss resistance. Cortisol can encourage your body to store fat, especially in the abdominal area, making it more challenging to lose weight. Additionally, high cortisol levels can lead to increased hunger and cravings, making it more difficult to stick to your keto diet.

Impact on Sleep

Chronic stress often goes hand in hand with sleep deprivation. When you're stressed, you may find it difficult to fall asleep or experience disrupted sleep patterns. Lack of sleep has been linked to weight gain and can negatively affect your weight loss efforts. Sleep deprivation can disrupt the regulation of hunger hormones, such as leptin and ghrelin, leading to increased appetite and cravings for high-calorie, high-carbohydrate foods. This can make it challenging to adhere to the keto diet and create a calorie deficit, hindering your weight loss progress.

Physiological Response to Carb Withdrawal

Starting a keto diet involves a significant reduction in carbohydrate intake, which can be a stressful adjustment for your body. In the initial stages of a keto diet, you may experience a stress response due to carb withdrawal. This can cause a temporary increase in stress hormones, including cortisol, adrenaline, and noradrenaline. However, as your body adapts to the new diet and becomes "fat-adapted," this stress response should subside, and your stress levels should decrease.

Impact on Thyroid Function

Chronic stress can also impact your thyroid function. Elevated cortisol levels, which are common in stressful situations, can interfere with thyroid hormone production. This, in turn, can lead to a decrease in your metabolic rate, making it more challenging to lose weight. Additionally, stress-induced changes in thyroid function can further contribute to weight gain and make it more difficult to maintain weight loss.

Tips for Stress Management:

• Incorporate stress management techniques such as meditation, yoga, or deep breathing exercises into your daily routine.
• Improve your sleep hygiene by establishing a consistent sleep schedule, creating a relaxing bedtime routine, and limiting screen time before bed.
• Engage in physical activity, as exercise is a natural stress reliever and can help boost your mood and improve your overall well-being.
• Connect with nature, as spending time in green spaces or engaging in outdoor activities can help reduce stress levels.
• Practice mindfulness or gratitude journaling to shift your focus away from stressful thoughts and promote a sense of calm.

Frequently asked questions