Keto Weight Loss Stalls: Why Does This Happen?

Weight loss on the keto diet can be a tricky process. Many people experience rapid weight loss at the beginning of their journey, but then it slows down or stalls completely. This phenomenon is known as the keto plateau, and it can be incredibly frustrating for those experiencing it. However, it's important to remember that stalling is more common than you might think and can happen for a variety of reasons.

One of the main causes of a keto plateau is consuming too many carbs. Even a few extra grams of carbs here and there can quickly add up and prevent your body from entering ketosis, which is the desired metabolic state on the keto diet where your body burns fat for fuel. Hidden carbs can be found in foods like processed meats, condiments, seasonings, starchy vegetables, sauces, and even some keto-friendly snacks and processed foods.

Another factor that can contribute to a keto plateau is consuming too many calories. While the keto diet can help you feel more satisfied due to increased protein and fats, it's still possible to overeat. Creating a mild caloric deficit of around 5-10% fewer calories than you expend can help boost weight loss.

Stress and lack of sleep can also impact weight loss. Chronic stress increases the risk of weight gain and visceral adiposity. Additionally, lack of sleep can affect how your body regulates hormones that control your appetite, leading to increased hunger and cravings for high-calorie and carbohydrate-rich foods.

To break through a keto plateau, there are several strategies you can try. These include tracking your carb intake and macros, reducing your calorie intake, increasing your protein intake, prioritising sleep, managing stress, and incorporating intermittent fasting or exercise into your routine. Remember, it's important to be patient and consistent with your keto diet and make adjustments as needed.

Consuming too many calories

To avoid this, it is important to determine the amount of calories you need each day to lose weight. Tracking your total calorie consumption, along with your macronutrients, can help you stay within a calorie deficit. Additionally, it is important to be mindful of hidden calories, as they can quickly add up. For example, nuts are calorie-dense and easy to overeat, so portion control is important. Full-fat dairy products are also allowed on the keto diet but should be consumed in moderation as they can be easy to over-consume.

Another way to manage your calorie intake is to practice intermittent fasting. This involves restricting your food intake to a specific window of time each day or week. For example, the 16/8 method involves eating only during an 8-hour window each day. Intermittent fasting can help you create a calorie deficit and boost weight loss.

It is also important to ensure you are getting enough protein. Protein helps you feel full and contributes to muscle mass, which can improve your resting metabolism. However, be careful not to overdo it on the protein, as it can provide extra calories that you don't need.

In summary, to overcome a weight loss stall on the keto diet due to consuming too many calories, it is important to track your calorie intake, practice portion control, and consider intermittent fasting. Ensuring you are getting enough protein can also help manage your calorie intake and improve your metabolism.

Lack of exercise

Being sedentary for most of the day can limit the number of calories you burn. Sedentary behaviours include sitting down for long periods, watching television, commuting, and desk-based jobs.

A study found that obese individuals are more likely to sit for an average of two hours longer daily than lean individuals. The same study suggested the importance of non-exercise activity thermogenesis (NEAT) behaviours. NEAT refers to activities you do outside of your workouts, such as mowing the lawn, washing the dishes, standing, and walking.

Exercise is a proven way to increase weight loss. Other forms of physical activity can also be beneficial. The most important thing is to stay active even when not exercising.

Any type of exercise will help you lose weight, whether that is:

• Cardio: walking, running, cycling, elliptical machine, jump rope, swimming
• Resistance training: lifting weights, machines, bodyweight
• High-intensity interval training: tabata, HIIT with weights

Incorporating one of these workouts will help burn body fat and improve metabolic health. Additionally, regular exercise significantly lowers your risk of type 2 diabetes and non-alcoholic fatty liver disease.

If you need help getting started, consider hiring a personal trainer to receive individualised support, avoid injury, and stay consistent.

Don't just aim to work out—increase your NEAT as well in your daily routine. All those seemingly insignificant movements, such as walking the dog, taking the stairs instead of the elevator, and gardening, allow you to stay active and overcome that plateau.

Best Exercises on the Ketogenic Diet

Carbs are the main source of energy for high-intensity activities such as sprinting, boxing, swimming laps, or jumping rope. Therefore, a low-carb ketogenic diet may not be well-suited for these types of activity.

Instead, try incorporating a variety of low-intensity, steady-state activities into your workout routine to get the most bang for your buck on the ketogenic diet. Jogging, biking, rowing, and doing yoga are just a few examples of physical activities that may be especially beneficial on keto.

While you can also include any other activities that you enjoy as part of your workout routine, you may find some high-intensity exercises a bit more difficult on the ketogenic diet.

The ketogenic diet may be better suited for low-intensity, steady-state forms of physical activity than high-intensity bursts of exercise.

Stressful lifestyle

A stressful lifestyle can negatively impact your weight loss journey, even when on a keto diet.

Stress increases the risk of weight gain and visceral adiposity. Visceral fat is the fat that surrounds your organs, including your stomach, liver, and intestines. Furthermore, those who are already overweight are more likely to gain weight when stressed compared to those with lower body weight.

To combat this, it is important to manage your stress. This can be done through mindfulness strategies and self-care practices. Reducing your screen time, walking in nature, making time for hobbies, and deep breathing are all ways to lower cortisol levels (the stress hormone) and promote weight loss.

Additionally, a lack of sleep can also contribute to weight loss plateaus. Aim for 7-9 hours of quality sleep per night to regulate hormones that control your appetite.

Lack of sleep

Sleep plays a crucial role in weight loss, and a lack of sleep can stall your progress when starting a keto diet. Here are some ways in which sleep deprivation can hinder your weight loss journey:

Hormonal Imbalance

Research shows that a lack of sleep affects the body's regulation of leptin and ghrelin, hormones that control appetite. When you don't get enough sleep, your body produces more ghrelin, which increases your appetite. This can lead to overeating and consuming more calories than you burn, hindering weight loss.

Increased Cravings for High-Calorie and Carbohydrate-Rich Foods

Sleep deprivation causes your body to seek additional sources of energy, leading to increased cravings for high-calorie and carbohydrate-rich foods. This can sabotage your keto diet and stall weight loss.

Metabolic Dysregulation

Sleep deprivation has been linked to metabolic dysregulation, which can decrease energy expenditure and increase inflammation in the body. This can further contribute to weight gain and stall your progress on the keto diet.

Impact on Exercise and Physical Activity

Sleep and Stress

Sleep deprivation is closely linked to increased stress levels. When you don't get enough sleep, your body produces higher levels of the stress hormone cortisol. Chronic stress has been associated with weight gain and can make it difficult to lose weight. Managing stress is crucial for successful weight loss on the keto diet.

To overcome these challenges, it is essential to prioritize sleep while on the keto diet. Aim for 7-9 hours of quality sleep each night and practice good sleep hygiene, such as maintaining a consistent sleep schedule, limiting caffeine intake close to bedtime, and incorporating relaxing activities before bed. Additionally, addressing any sleep disturbances caused by the keto diet itself, such as "keto insomnia," can help improve your sleep quality and support your weight loss journey.

Excessive snacking

• Not eating enough protein: Protein helps you feel full and satisfied after meals, so if you're not getting enough, you may be more likely to snack.
• Not eating enough fat: Fat is essential for feeling satisfied after meals, so if your meals are too low in fat, you may find yourself reaching for snacks.
• Mindless eating: Nuts, for example, are easy to munch on mindlessly, and it's easy to overeat them without realising.
• Emotional eating: Some people turn to food for comfort when they are stressed, anxious, or emotional.
• Habitual eating: Similarly, some people may snack out of habit rather than hunger.

To overcome excessive snacking, it's important to:

• Ensure you're eating enough protein and fat at meals: This will help you feel more satisfied and less likely to reach for snacks.
• Be mindful of your eating habits: Pay attention to your body's hunger cues and only eat when you're truly hungry, rather than out of habit or emotion.
• Choose snacks wisely: If you do need to snack, opt for low-carb, high-protein options that will keep you full and satisfied.
• Break the snacking habit: Try to replace snacking with a healthier habit, such as going for a walk, drinking a glass of water, or calling a friend.
• Practice intermittent fasting: This can help reduce cravings and hunger, making it easier to go without snacks.

Frequently asked questions