Troubleshooting Weight Loss Plateau On A Keto Diet

Weight loss is a common goal for people on the keto diet, but progress isn't always linear. Many people experience a keto plateau where their weight stays the same for a period of time. This can be caused by a variety of factors, including diet, lifestyle, and underlying health conditions.

One of the main reasons for a keto plateau is consuming too many carbs, which prevents the body from reaching ketosis – the desired metabolic state where the body burns fat for energy instead of glucose. Even a few extra grams of carbs here and there can quickly add up and prevent weight loss.

Another factor is consuming too many calories, creating a calorie surplus instead of the deficit needed for weight loss. This can happen even on the keto diet, as many keto-friendly foods such as avocados, olive oil, nuts, and full-fat dairy are high in calories.

Chronic stress and lack of sleep can also contribute to a keto plateau. Stress increases the production of cortisol, a hormone that encourages the body to store fat, especially in the belly area. Lack of sleep negatively impacts hunger-regulating hormones, leading to increased appetite and cravings for high-calorie, carbohydrate-rich foods.

Additionally, a lack of physical activity can hinder weight loss. Exercise helps burn calories and create a calorie deficit, while also building muscle and boosting metabolism.

To break through a keto plateau, it's recommended to evaluate and adjust your diet and lifestyle. This may include tracking your carb and calorie intake, reducing stress, improving sleep, incorporating intermittent fasting, and increasing physical activity.

Hidden carbs in foods

Hidden carbs in food can be a major reason for a weight loss plateau. Here are some foods that may contain hidden carbs:

• Condiments and sauces—ketchup, honey mustard, BBQ sauce, salad dressings, and marinades. These often contain added sugar and thickeners like flour or corn starch, which are high in carbs.
• Low-fat products—low-fat peanut butter, low-fat yoghurt, and low-fat salad dressings often replace fat with added sugar, increasing the carb count.
• Flavoured yoghurt—while plain yoghurt has a low carb content, flavoured varieties can have up to 30 grams of carbs per serving.
• Coleslaw—despite being mostly made up of vegetables and mayo, coleslaw contains added sugar, resulting in 14 grams of carbs per half-cup serving.
• No-sugar-added foods—these often substitute sugar with sugar alcohols, which are still heavy on carbs.
• Pre-cracked eggs—these often contain high fructose corn syrup or maltodextrin, which are sources of sugar and carbs.
• Gravy—gravy and other sauces are often spiked with flour or sugar to make them more appetising, increasing the carb content.
• Nuts—while great for low-carb diets, nuts can still contain carbs. For example, cashews have nine grams of carbs per ounce, while almonds have six grams.
• Low-carb alternatives—even when swapping high-carb foods for low-carb alternatives, like zucchini noodles or almond flour, it's easy to consume too many carbs.
• Dining out—when eating at restaurants, be cautious of hidden carbs in sauces, dressings, and condiments.
• Low-carb products—products labelled as "keto" or "low-carb" can still impact your blood sugar and contain hidden carbs.
• Milk and milk alternatives—milk contains lactose, a natural sugar, resulting in 11-12 grams of carbs per cup. Milk alternatives can also be high in carbs, especially if they are flavoured or sweetened.
• Vitamins and supplements—some vitamin and mineral supplements contain added sugar and artificial sweeteners, which contribute to their carb content.
• Wraps—a wrap can contain just as many carbs as two slices of bread (around 30 grams).
• Sun-dried tomatoes—these contain 13 grams of carbs per half-cup serving.
• Beans—a quarter-cup of chickpeas contains 30 grams of carbs, while black beans have a similar amount.
• Protein bars—many protein bars aimed at athletes are packed with carbs for energy.
• Corn—an ear of corn has about 17 grams of carbs, while a 1/3 cup of corn cut off the cob has 41 grams.
• Starchy root vegetables—while many vegetables are low in carbs, starchy root veggies like carrots, beets, and Jerusalem artichokes are high in carbs.

Consuming too many calories

To lose weight, it is critical to create a calorie deficit. This can be achieved by reducing calorie intake or expending more calories through physical activity. If you switch to a keto diet and don't watch your calorie intake, you're unlikely to lose weight.

Many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories. Therefore, it is important to pay attention to portion sizes and not overeat these foods. Snacking in moderation and increasing physical activity can also help create the calorie deficit needed for weight loss.

To determine the right amount of calories to consume each day, it is helpful to track your total calories and macronutrients. This can be done using an app or food tracker. By monitoring your intake, you can make better food choices and ensure you are getting the right amount of nutrients.

In addition to tracking calories, it is important to consider the types of foods you are eating. Relying on processed or convenience foods, such as keto-friendly snacks, dessert, and fast food, can provide extra calories and slow down weight loss. Instead, focus on unprocessed, whole foods such as full-fat dairy, eggs, fish, meat, and healthy fats like avocado and olive oil.

While the keto diet doesn't require calorie counting, if you find yourself stuck and unable to lose weight, it may be due to consuming too many calories. By monitoring your portion sizes, choosing nutritious foods, and increasing physical activity, you can create the calorie deficit needed to break through a weight loss plateau.

Lack of exercise

Weight loss plateaus are common on the keto diet, and a lack of exercise can be a contributing factor. Here are some ways that a lack of exercise can impact your weight loss progress while on a keto diet:

• Sedentary lifestyle: Being sedentary or sitting down for long periods can limit the number of calories you burn each day. A study found that obese individuals tend to sit for two hours longer each day than lean individuals. Increasing your daily physical activity, even through simple activities like walking or taking the stairs, can help you stay active and burn more calories.
• Exercise and weight loss: Exercise is a proven way to increase weight loss. It stimulates fat loss and can also build muscle, which boosts your metabolism and increases the number of calories burned at rest. Incorporating exercise into your lifestyle is vital when trying to lose weight on a keto diet.
• High-intensity exercise: High-intensity exercises, such as strength training and sprinting, are usually powered by carbohydrates. On a keto diet, your body burns fat for energy instead of carbohydrates, which can make these types of exercises more challenging.
• Low-intensity exercises: Low-intensity, steady-state exercises like jogging, cycling, or yoga are better suited for a keto diet. These exercises are less affected by the diet and can still help increase weight loss and improve your metabolic health.
• Muscle growth: The keto diet may not be ideal for maximizing muscle growth due to the lower amounts of calories and protein consumed. Building muscle requires sufficient protein intake and a calorie surplus, which can be challenging to achieve on a keto diet.

Stress and lack of sleep

Additionally, stress and sleep deprivation can cause an increase in appetite. Sleep deprivation slows down metabolism, reducing the number of calories the body burns. It can also promote the production of ghrelin, the hunger hormone.

To improve your sleep patterns, follow a regular schedule by going to bed at a similar time every day. Establishing a nightly routine can also help train your body to fall asleep faster.

To reduce stress, try being more mindful of your surroundings to protect your mental health. Meditation and physical exercise are effective ways to minimize stress by inducing the release of 'feel-good' chemicals like endorphins and dopamine.

Undiagnosed medical issues

If you're doing everything right on your keto diet but still not losing weight, it's a good idea to rule out any undiagnosed medical issues that may be preventing weight loss.

Hypothyroidism

Hypothyroidism, or an underactive thyroid, can cause weight gain and make it difficult to lose weight. This condition can be ruled out by your doctor through a series of tests.

Polycystic Ovarian Syndrome (PCOS)

PCOS is a hormonal disorder that can cause weight gain and make it difficult to lose weight, especially around the midsection. It is often undiagnosed, affecting up to 70% of women with the condition.

Cushing's Syndrome

Cushing's syndrome is a rare condition caused by prolonged exposure to high levels of the hormone cortisol. It can lead to weight gain, particularly in the face, neck, and abdomen, and make it challenging to lose weight.

Depression

Depression can impact weight in several ways. It can affect hormones that regulate appetite, leading to increased cravings for high-calorie, carbohydrate-rich foods. Additionally, some antidepressant medications are associated with weight gain as a side effect.

Hyperinsulinemia (High Insulin Levels)

Hyperinsulinemia is a condition where the body produces too much insulin, leading to increased hunger and weight gain. It is often associated with insulin resistance, which is common in people with prediabetes or type 2 diabetes.

If you suspect any of these conditions, it is important to consult your doctor for proper diagnosis and management. They may recommend lifestyle and dietary modifications, medication, or other treatments to help you achieve and maintain healthy weight loss.

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