Keto Weight Loss Plateau: Why It Happens

The ketogenic diet is a low-carb, high-fat eating plan that has gained popularity among people looking to lose weight and improve their health. While the keto diet can be effective for weight loss, it is not a one-size-fits-all solution, and some individuals may encounter challenges such as weight fluctuations or even weight gain instead of loss.

There are several reasons why someone might not be losing weight on the keto diet, including:

- Not achieving ketosis: Ketosis is a metabolic state where the body burns fat for energy instead of glucose. To reach ketosis, it is crucial to drastically reduce carbohydrate intake, typically to 20-50 grams of carbs per day.

- Eating too many carbs: Even while in ketosis, consuming too many carbohydrates can hinder weight loss. This includes acceptable carbs like nuts and dairy, as well as hidden carbs in sauces, dressings, and low-carb foods.

- Eating too much protein: Excess protein can be converted into glucose, preventing the body from burning fat for energy.

- Consuming too many calories: Maintaining a calorie deficit is essential for weight loss. Overindulging in high-fat keto-friendly foods can lead to excess calorie intake.

- Constant snacking: Snacking, even on keto-friendly foods, can increase calorie intake and hinder weight loss.

- Lack of exercise: Physical activity is essential for burning calories and boosting metabolism.

- Stress: Chronic stress can impact hormone levels, leading to weight gain or difficulty losing weight.

- Underlying medical conditions: Certain medical conditions, such as hypothyroidism, PCOS, or depression, can contribute to weight gain or prevent weight loss.

- Sleep deprivation: Lack of sleep can affect hormone levels, slow metabolism, and increase appetite, hindering weight loss.

- Inaccurate tracking: Inaccurate tracking of food intake, portion sizes, or macronutrient ratios can lead to consuming more calories or carbs than intended.

- Food intolerances: Food intolerances can cause gut imbalances and inflammation, affecting weight loss.

- Weight fluctuations: Natural weight fluctuations throughout the day and during the menstrual cycle can impact scale readings.

- Gaining muscle mass: Regular exercise and adequate protein intake can lead to muscle gain, which may show as weight gain or a plateau on the scale.

You're not in ketosis

If you're not losing weight on the keto diet, it's possible that you're not in ketosis. Here are some reasons why you might not be in ketosis and tips to get back on track:

Check if you're truly in ketosis:

Before assuming you're in ketosis, it's important to verify it. You can check your blood ketones and blood sugar levels to ensure they align with the ketosis range. If you're unsure, consider using a home testing kit or a ketone breath analyzer to check for ketones in your urine or breath.

Reduce your carb intake:

To reach and maintain ketosis, it's crucial to drastically reduce your carbohydrate intake. Aim for 5% to 10% of your total calories from carbs, which typically translates to 20-50 grams of carbs per day on a 2000-calorie diet. Be mindful that some keto-friendly foods like nuts and dairy also contain carbohydrates, so monitor your intake accordingly.

Avoid processed keto foods:

While the availability of keto food options has increased, be cautious of misleading keto snacks and desserts. These processed foods may lack essential nutrients, leading to weight gain and fat storage. Additionally, some keto-friendly sweeteners contain carbs, which can push you past your desired macros. Stick to whole foods like avocados, eggs, wild-caught fish, pasture-raised meats, and non-starchy vegetables.

Track your macros and calories:

It's important to track your macronutrient consumption, especially your protein, fat, and carb intake. Eating too much protein can lead to gluconeogenesis, where excess protein is converted into sugar, kicking you out of ketosis. Additionally, ensure you're consuming an appropriate number of calories for your keto lifestyle. Avoid overeating, as it can hinder weight loss.

Manage stress and get adequate sleep:

Chronic stress and lack of sleep can negatively impact weight loss. Stress can lead to increased levels of cortisol, a hormone that encourages fat storage, especially in the belly area. Aim to manage your stress through self-care techniques like deep breathing, meditation, yoga, and mindful eating. Prioritize getting sufficient sleep to keep your body relaxed and regulate hunger-regulating hormones.

You're eating too much

Even though the keto diet is high in fat, it is still crucial to monitor your calorie intake. Weight loss occurs when there is a calorie deficit, meaning that you are consuming fewer calories than you burn. If you are eating large portions or high-calorie foods, you may be taking in more calories than you think. This can hinder your weight loss progress, even while on a keto diet.

It is important to remember that while fat is an essential part of the keto diet, it is also calorie-dense. Each gram of fat contains 9 calories, compared to 4 calories per gram of protein or carbohydrate. This means that even small amounts of high-fat foods can significantly increase your calorie intake. For example, a tablespoon of olive oil contains about 120 calories, while a tablespoon of butter contains around 100 calories.

To ensure you are not consuming too many calories, it is crucial to practice portion control and be mindful of your fat intake. Aim for a balanced keto diet that includes a variety of non-starchy vegetables, lean proteins, and healthy fats. Choose lower-calorie, nutrient-dense foods such as leafy greens, avocados, nuts, and seeds. Be cautious with added fats, such as oils, butter, and mayonnaise, as they can quickly increase the calorie content of your meals.

Additionally, be aware of hidden calories in beverages and condiments. Sugar-sweetened drinks, fruit juices, and alcoholic beverages can add significant calories to your diet. Instead, opt for water, unsweetened tea, or black coffee. Condiments and sauces, such as ketchup, barbecue sauce, and salad dressings, can also be high in calories and added sugars. Therefore, it is advisable to check the nutrition labels and choose lower-calorie alternatives, like mustard, hot sauce, or vinegar.

Finally, remember that individual calorie needs may vary based on factors such as age, gender, activity level, and current weight. Use a calorie calculator to estimate your daily calorie needs and adjust your intake accordingly to create a calorie deficit, which is essential for weight loss. By making these adjustments, you can get back on track with your weight loss goals while still enjoying the benefits of the keto diet.

You're not eating enough

If you're not seeing the number on the scale go down, it could be that you're simply not eating enough. This may seem counterintuitive, but hear us out. Eating too few calories can actually hinder your weight loss efforts on the keto diet. When you don't consume enough food, your body can go into starvation mode, causing your metabolism to slow down and making it more difficult to burn fat.

So, how do you know if you're eating enough? First, calculate your macros and ensure you're hitting those numbers each day. Track your calorie intake using a keto app or food journal to get an accurate understanding of how much you're consuming. If you find that you're consistently falling short of your calorie and macro goals, it's time to make some adjustments to your diet.

Increase your fat intake by incorporating more healthy fats into your meals and snacks. Avocados, olive oil, nuts, seeds, and full-fat dairy products are all excellent sources of healthy fats that can help you boost your calorie intake while staying in ketosis. For example, add a tablespoon of butter or coconut oil to your morning coffee, or snack on a handful of macadamia nuts or almond butter.

Additionally, make sure you're getting enough protein. While keto is a high-fat diet, adequate protein intake is crucial for preserving muscle mass and keeping your metabolism running efficiently. Aim for a minimum of 0.7 grams of protein per pound of lean body mass, or even higher if you're very active. Include a variety of protein sources in your diet, such as meat, fish, eggs, and high-quality protein powders.

By ensuring you're eating enough calories and hitting your macro targets, you can avoid the pitfalls of starvation mode and keep your weight loss journey on track while following the keto diet.

You're eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis, a metabolic state in which your body burns fat for energy instead of glucose, you must drastically reduce your carbohydrate intake.

On the keto diet, carbs should only make up 5-10% of your daily calories. This is a stark contrast to the standard dietary recommendation that 45-65% of calories come from carbs. Even lower-carb foods can add up quickly, so it's crucial to be vigilant about your carb intake and track your macros using a tracking app. Always check labels for hidden sugars and ensure they fit within your macros.

Some foods that are typically considered keto-friendly, such as nuts and dairy, are high-fat and nutrient-dense but also contain carbohydrates. Eating too many of these foods will prevent you from achieving and maintaining ketosis. Additionally, some sugar alcohols, such as maltitol, can affect your blood sugar levels and prevent you from entering ketosis, so be mindful of the types of sweeteners you use.

Furthermore, it's important to note that not all keto-friendly sweeteners are created equal. While some are zero-carb, others contain carbs that can push you past your desired daily macros if you're not careful. Additionally, some products claim to be keto-friendly when they are loaded with enough carbs to derail your macros. To avoid complications, ensure that the majority of your macros come from whole foods loaded with healthy fats, such as avocados, olives, eggs, wild-caught fish, pasture-raised meats, high-fat and low-carb dairy products, healthy oils like olive oil and coconut oil, and non-starchy vegetables like spinach, broccoli, cauliflower, and peppers.

To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal or Carb Manager. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs.

You're eating too much protein

While the ketogenic diet is a low-carb way of eating that has been adopted by many looking to lose weight, it must be implemented correctly to reap the benefits. One of the reasons you might not be losing weight on keto is that you're eating too much protein.

The ketogenic diet is fundamentally structured around specific macronutrient ratios: approximately 70-75% of calories from fat, 15-20% from protein, and 5-10% from carbohydrates. However, getting these ratios right isn't always easy. You might eat too much protein without realizing it, which can stop your body from staying in ketosis and also slow down weight loss.

On the keto diet, a moderate amount of protein is recommended. About 20% of your daily calories should come from protein. If you consume too much protein, the excess can be converted into glucose for energy. This can delay or stop ketosis as the body will burn this newly formed glucose instead of fat.

To achieve keto weight loss, eat moderate amounts of complete proteins. Meat, fish, and eggs are all complete protein sources. Calculate your protein needs carefully. Too much protein and you won't stay in ketosis. Too little and you'll lose muscle.

If you're eating a diverse array of protein-rich foods, you're likely getting enough of the amino acids your body needs. Nuts and vegetables are packed with essential nutrients, and collagen peptides support healthy skin, bones, and joints.

Frequently asked questions