Weight Loss Plateau On Keto: Why It Happens

Weight loss on the keto diet can be challenging, and it's not uncommon to hit a plateau where the numbers on the scale refuse to budge. This phenomenon, known as the keto plateau, can be frustrating for those seeking to shed pounds. While the keto diet is renowned for its ability to induce rapid weight loss initially, it's not unusual for people to experience a slowdown or stagnation in their progress. However, it's important to remember that weight loss is not always a linear process, and plateaus can occur even when adhering to this high-fat, low-carb eating pattern.

There are several factors that can contribute to the keto plateau, including dietary choices, lifestyle habits, stress levels, and even underlying medical conditions. One of the primary culprits is often consuming too many carbs, as the keto diet restricts daily carb intake to a mere 20–50 grams. Hidden carbs in snacks, sauces, condiments, and processed foods—even those marketed as keto-friendly—can easily push you over the limit. Additionally, eating too many calories, whether from high-fat foods or constant snacking, can hinder weight loss.

Lifestyle factors, such as a lack of physical activity and a stressful lifestyle, can also play a role in the keto plateau. Chronic stress increases the risk of weight gain, especially for individuals who are already overweight. It can lead to elevated cortisol levels, encouraging the body to store fat, especially in the belly area.

Moreover, underlying medical issues, such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, and hyperinsulinemia, can also make it challenging to lose weight.

To overcome the keto plateau, it's essential to evaluate your diet and lifestyle choices. Tracking your carb and calorie intake, reducing snacking, incorporating intermittent fasting, managing stress, and increasing physical activity are all strategies that can help get you back on track. Remember, weight loss is a complex and individualized process, and it's always a good idea to consult with a healthcare professional if you have concerns or if a plateau is accompanied by adverse symptoms.

Eating too many carbs

It can be challenging to cut out carbs, especially when they are hidden in foods such as salad dressings, sauces, condiments, and even some vegetables. However, to reach and maintain ketosis, it is crucial to keep your carb intake within the recommended range. Here are some tips to help you stay on track:

• Track your macronutrients using an app like MyFitnessPal. This will help you learn how many servings of carbs you can have each day based on your calorie needs.
• Be mindful of hidden carbs in snacks, sauces, condiments, and processed foods, even those marketed as keto-friendly.
• Opt for low-carb alternatives, such as almond flour instead of wheat flour and zucchini noodles instead of wheat noodles.
• Be cautious of nuts, non-starchy vegetables, and other low-carb foods. Even though they are low in carbs, consuming too many can add up and kick you out of ketosis.
• Read food labels and ingredient lists to make informed choices.
• When dining out, ask about hidden sugars and carbs in sauces and condiments. Request that they be served on the side so you can control the amount you consume.

Remember, even a few extra grams of carbs here and there can quickly add up and prevent you from entering ketosis. Therefore, it is essential to carefully evaluate your carb intake and make adjustments as needed to ensure you stay within the recommended range.

Consuming too many calories

To achieve weight loss, it is essential to create a calorie deficit, which means consuming fewer calories than you burn. However, if you are eating more calories than your body needs, you are unlikely to tap into your stored body fat for energy, resulting in a weight loss plateau.

To break through this plateau, it is crucial to assess your calorie intake and ensure it aligns with your weight loss goals. You may need to reduce your portion sizes or limit snacking on high-calorie keto foods, such as nuts, nut butter, cheese, and fat bombs. By making these adjustments, you can create the necessary calorie deficit to promote weight loss.

Additionally, increasing your physical activity levels can further enhance your calorie deficit. Incorporating regular exercise, such as cardio, resistance training, or high-intensity interval training, will not only burn more calories but also offer other health benefits.

Remember, while calorie intake is important, the quality of your diet also matters. Prioritize whole, nutritious, low-carb foods, such as full-fat dairy, eggs, fish, pastured meats, poultry, healthy fats, and non-starchy vegetables. By combining a well-balanced keto diet with an active lifestyle, you can effectively overcome a weight loss plateau caused by excessive calorie consumption.

Stressful lifestyle

Stress is an inevitable part of modern life, with many different factors contributing to our stress levels, such as being constantly connected, multitasking, and triggers at work. Unfortunately, being too stressed can hinder your weight loss progress. Evidence shows that stress increases a person's risk of gaining weight, particularly visceral fat, which is the fat that surrounds organs like the stomach, liver, and intestines.

According to a study, individuals who are already overweight or have a higher-than-normal body weight are more likely to gain weight when stressed than those with a lower body weight. Therefore, managing your stress levels can help you reach your target weight.

Strategies to Reduce Stress

• Mindfulness strategies: Practices such as mindfulness and meditation can help lower cortisol levels (the stress hormone) and improve your overall well-being.
• Self-care and lifestyle changes: Taking regular breaks, establishing a self-care routine, improving your sleep schedule, and engaging in relaxing activities like yoga can all contribute to reduced stress levels.
• Screen time reduction: Limiting your exposure to screens and spending time in nature can help alleviate stress.
• Hobbies and social connections: Making time for hobbies and nurturing positive relationships with friends and family can provide a supportive network and reduce stress.
• Physical and emotional intimacy: Intimacy and non-verbal gestures of affection, such as hugs and kisses, can help lower cortisol levels and improve stress management.
• Environment and nature: Spending time in nature and natural environments can be calming and help to reduce stress levels.
• Light exposure and circadian rhythms: Getting morning sunlight and reducing exposure to artificial light, especially at night, can positively impact cortisol levels and enhance your sleep-wake cycle.
• Exercise and physical activity: Regular exercise and physical activity can help regulate cortisol levels and improve your overall stress resistance.
• Caffeine consumption: Caffeine can increase cortisol levels, so reducing caffeine intake, especially if you are already stressed, may be beneficial.

Lack of exercise

It's recommended to incorporate more physical activity into your daily routine to overcome a weight loss plateau. Any type of exercise will help you lose weight, whether that is cardio, resistance training, or high-intensity interval training.

In addition to exercising, you can also increase your 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.

• Walking the dog
• Taking the stairs instead of the elevator
• Gardening
• Running errands
• Cleaning the house
• Playing with your kids
• Dancing

Snacking on nuts

When snacking on nuts, portion control is crucial. Even though nuts are nutritious and healthy, they are also calorie-dense. Eating large portions or snacking on nuts throughout the day can lead to excess calorie intake, hindering weight loss. It is recommended to stick to a daily ounce of nuts (28 grams or around 30 pistachios) to maintain ketosis and support weight loss.

Additionally, it is important to be mindful of your snacking habits. Avoid mindless munching while watching TV or reading, as this can lead to overeating. Instead, practice mindful eating by selecting a small portion and savouring each nut deliberately. If you find your weight loss stalling, consider reducing your nut consumption and making them an occasional treat.

While nuts are a great source of healthy fats and nutrients, it is essential to have a balanced keto snack. Include some vegetables with your nuts, as the fibre will keep you full and aid digestion. You can also pair your nuts with other keto-friendly foods, such as celery with almond butter or a hard-boiled egg with cut-up veggies.

Remember, the key to successful keto snacking is balance and moderation. Nuts can be a nutritious and delicious part of your keto diet, but be mindful of your portions and overall calorie intake to ensure you stay on track with your weight loss goals.

Frequently asked questions