Weight Loss Stalled On Keto: What To Do Now?

Weight loss plateaus are a common occurrence on the keto diet. While many dieters experience rapid weight loss in the initial stages, it is not uncommon for progress to stall. This can be frustrating, but there are several strategies you can employ to get back on track.

Firstly, it is important to understand the causes behind a weight loss plateau. One of the main reasons is consuming too many carbs, even if they are low-carb options. Hidden carbs can be found in snacks, sauces, condiments, and processed foods, and these can quickly add up, preventing you from entering ketosis. Another factor is consuming too many calories, even if they are from high-fat foods. This can hinder weight loss by preventing a calorie deficit. Additionally, factors such as exercise routine, stress levels, sleep schedule, and medical history can also contribute to a weight loss plateau.

To break through a weight loss plateau, there are several strategies you can try. One approach is to adjust your diet by tracking your carb and calorie intake more carefully. Reducing your intake of carbs and calories, especially from hidden sources, can help you get back into ketosis and create a calorie deficit. Another strategy is to incorporate intermittent fasting, which can speed up your transition into ketosis and boost fat burning. Increasing your physical activity and exercise routine can also help create a calorie deficit and enhance weight loss. Reducing stress levels through mindfulness practices and improving your sleep schedule can also positively impact weight loss.

It is important to remember that weight loss is not always a linear process, and plateaus are common. By understanding the causes and implementing appropriate strategies, you can overcome a weight loss plateau and continue your keto journey.

You're consuming too many calories

If you're consuming too many calories, you may not be achieving the calorie deficit required for weight loss. While the keto diet is high in fat and protein, which can increase feelings of fullness and prevent overeating, it is still possible to consume too many calories.

To lower your calorie intake, carefully monitor your portion sizes and opt for low-calorie-density snacks. You can also try tracking your calorie intake using an app or food tracker to gain a better understanding of your daily calorie consumption. Additionally, consider adjusting your macronutrient ratio by further restricting your intake of carbs and protein, as too much glucose can prevent you from entering ketosis, the desired metabolic state on the keto diet.

It's important to note that weight loss is not always a linear process, and plateaus are common on any diet, including keto. However, if your weight loss plateau is accompanied by persistent adverse symptoms, such as headaches, fatigue, constipation, or nausea, it may be a good idea to consult your healthcare provider.

You're not exercising enough

Exercise is an important component of any weight loss program. If you're not exercising enough, it could be the reason why your weight loss has stalled on keto. Here are some ways to increase your physical activity and get past the plateau:

Switch Up Your Workout Routine

Try incorporating new activities into your routine, such as running, cycling, swimming, or strength training. Adding variety to your workouts can help keep your body guessing and stimulate weight loss. Aim for at least 150 minutes of moderate to vigorous exercise per week.

Increase Your Non-Exercise Activity

In addition to structured workouts, focus on increasing your non-exercise activity thermogenesis (NEAT). This includes activities you do outside of your workouts, such as walking, taking the stairs instead of the elevator, gardening, or doing household chores. These activities can help you burn extra calories and boost your weight loss efforts.

Build Muscle to Boost Metabolism

Engaging in resistance training or weightlifting can help you build muscle mass. Muscle is more metabolically active than fat, which means it burns more calories at rest. By increasing your muscle mass, you can raise your resting metabolic rate and create a larger calorie deficit, leading to weight loss.

Be Consistent with Your Exercise Routine

Consistency is key when it comes to exercise. Try to maintain a regular exercise routine, even if you're not seeing immediate results. It's important to give your body time to adapt and respond to the increased physical activity. Over time, you should see the benefits of exercise on the scale and in your overall health.

Monitor Your Progress

While the number on the scale is important, it's not the only measure of progress. Take progress photos, measure your body fat percentage, and pay attention to how your clothes fit. Sometimes, the scale may not move, but you'll notice changes in your body composition and overall fitness level.

You're stressed

Chronic stress can have a significant impact on your weight loss journey, especially if you're following a keto diet. Here are some ways to manage stress and get back on track:

• Reduce your stress levels: Stress is linked to increased weight gain over time. High levels of the stress hormone cortisol can lead to increased food intake and decreased energy expenditure, contributing to weight gain. Find ways to manage your stress, such as taking regular breaks, setting a self-care routine, improving your sleep schedule, or incorporating practices like yoga or meditation.
• Evaluate your lifestyle: Reflect on your daily routine and identify areas that may be contributing to your stress levels. Are you constantly connected, juggling too many tasks, or facing triggers at work? Making conscious changes to your lifestyle can help reduce stress and support your weight loss goals.
• Mindfulness and self-care: Incorporate mindfulness strategies such as mindful walking in nature, deep breathing exercises, or hobbies that help you relax and unwind. Taking care of yourself and prioritising self-care activities can lower cortisol levels and improve your overall well-being.
• Nutrition and diet: A nutrient-dense diet can play a crucial role in managing stress. Reduce your intake of processed foods and focus on whole, unprocessed foods. Additionally, consider incorporating stress-reducing foods such as fatty fish (rich in omega-3 fatty acids), dark chocolate (in moderation), green tea, and complex carbohydrates.
• Sleep hygiene: Establish a healthy sleep routine and aim for 7-9 hours of quality sleep each night. Sleep plays a vital role in regulating hormones that control appetite. Lack of sleep can increase ghrelin, the hormone that stimulates appetite, and lead to cravings for high-calorie and high-carbohydrate foods.
• Exercise and physical activity: Regular physical activity is essential for managing stress and supporting weight loss. Consider incorporating stress-relieving exercises such as yoga, tai chi, or light walking into your routine. These activities can help reduce stress levels while also providing the benefits of physical activity.

You're not getting enough sleep

Sleep is a crucial factor in weight loss. If you're not getting enough sleep, it could be the reason why your weight loss has stalled. Here are some ways in which lack of sleep affects your weight:

• Sleep regulates the hormones that control your appetite. Studies have shown that lack of sleep increases ghrelin, the hormone that increases appetite, and decreases leptin, the hormone that suppresses appetite. This leads to increased hunger and cravings for high-calorie and high-carbohydrate foods.
• Sleep deprivation can cause metabolic dysregulation, decreasing your energy expenditure and increasing inflammation in the body. This can hinder weight loss and even lead to weight gain.
• Poor sleep can also be a source of stress, and chronic stress is linked to increased weight gain over time. When stressed, the body produces higher levels of the hormone cortisol, which can lead to increased food intake and decreased energy expenditure, contributing to weight gain.
• Additionally, lack of sleep can affect your exercise routine and overall physical activity levels. Feeling tired and fatigued from lack of sleep can reduce your motivation to exercise and engage in physical activities, which are important components of a weight loss journey.

To break through your weight loss plateau, it is essential to prioritize sleep and aim for 7-9 hours of quality sleep each night. Here are some tips to improve your sleep:

• Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
• Create a relaxing bedtime routine to wind down before sleep. This can include activities such as reading, listening to soothing music, or practicing meditation or deep breathing exercises.
• Ensure your bedroom is cool, dark, and quiet to promote optimal sleep conditions.
• Limit screen time before bed, as the blue light emitted by electronic devices can interfere with your sleep.
• Avoid consuming large meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep.
• Engage in regular physical activity during the day, as it can help improve your sleep quality.

You're eating too many carbs

If you're eating too many carbs, you may not be able to enter ketosis, which is the desired metabolic state on the keto diet that causes your body to burn fat for fuel. Even eating just a few extra grams of carbs here and there can quickly add up and prevent you from entering ketosis.

On a standard keto diet, you should limit yourself to 20-50 grams of carbs per day. However, it can be challenging to keep track of your carb intake, especially when carbs are hidden in foods like processed meats, condiments, seasonings, and starchy vegetables. Using an app or food tracker can help you monitor your daily carb intake and ensure you stay within the recommended range.

To avoid consuming too many carbs, be mindful of hidden carbs in snacks, sauces, condiments, and processed foods, even those marketed as keto-friendly. Additionally, be cautious when consuming low-carb alternatives, such as almond flour, zucchini noodles, nuts, non-starchy vegetables, and other low-carb foods. While these options are healthier choices, they can still contain carbs that add up over time.

When dining out, carefully read labels and ask about hidden sugars and carbs in sauces, dressings, and condiments. Avoid thickeners like flour and corn starch, which are commonly used in soups and sauces. Even low-carb products labelled as "keto" or claiming to be low in "net" or "impact" carbs can impact your blood sugar and contribute to a stall.

Alcoholic beverages, such as beer, sweet wines, and mixers, can also contain hidden carbs. Multiple servings of nuts, low-carb fruits, keto snacks, and convenience foods can also cause your carb count to rise and kick you out of ketosis. Therefore, it's important to monitor your portion sizes and track your intake to ensure you stay within the recommended carb range for effective weight loss on the keto diet.

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