Carb Consumption: Breaking A Keto Stall

A keto plateau is a common phenomenon in which weight loss tends to slow down after the initial dramatic drop. This can be frustrating and demotivating, but there are ways to overcome it. Firstly, it's important to understand that a true keto plateau occurs when there is no weight loss for over three months. Fluctuations in weight are normal, and weight loss is rarely linear.

There are several reasons why a keto plateau occurs. One of the main reasons is consuming too many carbs. The keto diet restricts carb intake to 30-50 grams per day, and even low-carb foods can accumulate carbs quickly. Hidden carbs are often found in snacks, sauces, condiments, and processed foods marketed as keto-friendly. Another reason could be consuming too many calories. While a ketogenic diet curbs hunger, it is still possible to overeat. Stress, lack of exercise, and insufficient sleep can also contribute to a keto plateau.

To overcome a keto plateau, one can try adjusting their calorie needs and macros, increasing physical activity, managing stress, incorporating intermittent fasting, and tracking ketone levels. It is also essential to look for hidden carbohydrates and be aware of food sensitivities. Additionally, ensuring adequate protein intake and not overeating healthy fats are crucial.

Monitor your protein intake

Protein is a building block of life and a necessary component of any diet. It is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. These benefits promote longevity, prevent injuries, and boost your metabolism.

On keto, you'll consume adequate amounts of protein, never less than you need. This is one of the most challenging macros to nail down when starting keto due to all the conflicting information about it.

The general rule of thumb for protein intake is about 0.8g per pound of body weight. But when it comes to keto, it can drastically vary based on a person's weight loss or fitness goals. For instance, the keto macro range breakdown is roughly 75% fat, 15-20% protein, and 5-10% carbs based on a person's total caloric intake.

High Protein Intake on Keto

For a high-protein take on keto, it's recommended to have your macros split 60-65% fat, 30% protein, and 5-10% carbs. This is typically easier for newcomers to the keto diet since it can be difficult to eat so much fat in one day.

The Cons:

• Protein turns into glucose and is used for energy, and some believe that this hinders your ability to maintain ketosis as long as someone who consumes more fat.
• There's a risk of high cholesterol, although many studies show the opposite effect.

Low Protein Intake on Keto

Advocates of lower protein consumption swear by the higher fat intake to keep more ketones in the bloodstream longer. And more ketones mean longer ketosis.

The Pros:

The standard keto diet breakdown of 15-20% protein intake is about as low as most people should go, but the higher fat intake does keep more ketones in the bloodstream for longer.

The Cons:

Too little protein can have detrimental effects on the human body, including loss of lean muscle mass, hormonal imbalances, and possible thyroid issues.

There's a widely circulated claim that excess protein is detrimental to ketosis because it causes gluconeogenesis (GNG). GNG is a metabolic pathway that allows your liver and kidneys to make glucose from non-carbohydrate sources.

However, this myth has been disproven. GNG is a real and necessary process that is already happening in your body. It's not the enemy of ketosis; in fact, it makes ketosis possible in the first place.

GNG is an extremely stable process. It's not easy to increase it even with extra protein. Studies have shown that GNG production doesn't increase even with extra amino acids.

Not eating enough protein on keto has serious side effects, including:

• Worsened workout performance: Without enough protein, you won't be able to maintain or build muscle.
• Neuron atrophy: Your brain needs amino acids to function optimally. Research finds a protein-deficient diet can lead to atrophy and neuron loss.
• Weaker immune system: A deficiency in the amino acid arginine can contribute to the dysfunction of your T cells, the cells that regulate your immunity.
• Increased risk of diseases: A deficiency in amino acids can increase the risk of developing certain diseases, including sickle cell disease, acute asthma, cystic fibrosis, pulmonary hypertension, cardiovascular disease, and certain cancers.

The amount of protein you should eat depends on your activity level. If you're sedentary, consume 0.8 grams of protein per pound of lean body mass at a minimum. If you're an athlete or looking to build muscle, consume 1-1.2 grams of protein per pound of body weight.

Goldilocks Protein

Protein intake should be "just right". Too little protein can drive hunger, snacking, and overeating. Too much provides extra calories you don't need.

Tips for Monitoring Your Protein Intake

• If you're hungry between meals, add a bit of fat back in at the next meal, ideally with some high-quality protein, like a marbled steak or a piece of salmon with a lemon and butter sauce.
• If you're not losing weight, cut back on fat bombs, butter-filled coffee, medium-chain triglyceride (MCT) oil, and excessive use of whipping cream, coconut oil, and cheese.
• If you're a newcomer to keto, consider a high-protein version of the diet. It seems to be easier for beginners, and consuming very little protein can cause adverse health effects.

Avoid packaged foods

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The diet aims to put the body in a metabolic state called ketosis, where fat is used as fuel instead of carbohydrates. While the keto diet has been linked to weight loss, it is not suitable for everyone and can be challenging to follow.

• Read Labels Carefully: When choosing packaged foods, carefully read the nutrition labels to check the carbohydrate and sugar content. Look for hidden carbs in sausages, deli meats, dressings, sauces, and "keto" products. Avoid or limit packaged goods that are high in carbs and sugar.
• Choose Whole Foods: Prioritize eating whole, unprocessed foods such as fresh vegetables, fruits, meats, and healthy fats. Opt for wholesome foods like whole wheat bread and pasta, which are more filling and nutritious than their processed counterparts.
• Limit Nuts: While nuts can be part of a keto diet, they are calorie-dense and carb-rich. Keep track of your nut intake and choose high-fat, low-carb options like macadamia nuts, Brazil nuts, and walnuts.
• Prepare Your Own Meals: Cooking at home gives you more control over the ingredients and portion sizes. By preparing your meals, you can ensure that you're staying within the recommended carb limit and avoiding hidden carbs and excess calories found in packaged foods.
• Opt for Simple Ingredients: When choosing packaged foods, look for products with simple, recognizable ingredients. Avoid those with long ingredient lists, especially if they include added sugars, refined carbs, or unhealthy fats.
• Be Mindful of Condiments and Sauces: Condiments and sauces, such as ketchup, barbecue sauce, and sweet chili sauce, can be high in sugar and carbs. Instead, opt for vinegar-based sauces, mustard, or mayonnaise, but always check the labels to make sure they are low in carbs and sugar.
• Drink Plenty of Water: Water is essential, especially on the keto diet, as it can help flush out ketones and prevent dehydration. Aim to drink half of your body weight in ounces of water daily.
• Plan and Prepare Meals: By planning and preparing your meals in advance, you can ensure that you're making healthier choices and avoiding the convenience of packaged foods. Meal prepping can also help you stick to your keto diet and avoid cravings for processed snacks.

Limit your nut intake

Nuts are a great source of nutrients, but they are also calorie-dense and carb-rich. If you are on a keto diet, it is important to monitor your nut intake to avoid accidentally consuming excess carbohydrates and calories. While some nuts are better than others for keto, all nuts have a high-fat content and therefore contain lots of calories.

If you are trying to lose weight, it is important to remember that eating nuts will cause your body to burn the fat from the nuts, instead of your stored body fat. In this case, minimising between-meal snacking may be the best option.

• Select the amount you want to eat and put them in a small bowl – don’t eat out of the full bag or container.
• Avoid mindlessly munching nuts while doing another activity that has most of your attention, such as watching TV or reading. Instead, enjoy them deliberately and mindfully.
• Cut back on nuts if you find your weight loss is stalling and make them an occasional indulgence.

Remember, it is still better to snack on nuts than to eat potato chips or candy. All types of nuts are much lower in carbs and higher in nutrients than these other snacks.

• Brazil nuts
• Pecans
• Macadamia nuts
• Walnuts
• Hazelnuts
• Peanuts
• Almonds

Try intermittent fasting

Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. It is mainly used as a weight-loss technique, but it has been shown to have other health benefits, such as reducing inflammation and improving brain function and blood sugar control.

There are many different types of intermittent fasting routines, including the 5:2 method, the Warrior Diet, and alternate-day fasting. The 16/8 method, which involves eating during an eight-hour time frame and then fasting for 16 hours, is one of the most popular.

Intermittent fasting can be a useful tool to overcome a keto stall. It can help you reach ketosis faster and burn more body fat. Intermittent fasting boosts metabolism and promotes thermogenesis, or heat production, which helps your body utilise stubborn fat stores. It can also reduce hunger and promote feelings of fullness, which can aid weight loss.

However, it is important to note that combining intermittent fasting with a keto diet may not be suitable for everyone. It is not recommended for pregnant or breastfeeding women, those with a history of disordered eating, or those with certain health conditions such as diabetes or heart disease.

If you decide to try intermittent fasting to overcome a keto stall, it is important to consult your healthcare provider first. They can help you determine if this combined approach is safe and appropriate for you and provide guidance on how to get started.

Exercise more

Exercise is an important component of any weight loss journey, and it can be especially beneficial if you've hit a plateau on the keto diet. Here are some reasons why exercising more can help you get past a keto stall:

Exercise Burns More Energy

Adding regular exercise to your keto diet is a great way to create a larger energy deficit, which is crucial for weight loss. When you burn more energy than you consume, your body taps into its fat stores, leading to weight loss. Exercise helps accelerate this process by increasing the number of calories you burn throughout the day.

Building Muscle

While the keto diet is excellent for losing excess body fat, it's important to preserve or build your lean body mass. This is where exercise, especially resistance training, comes into play. By incorporating strength training or weightlifting into your routine, you can build and maintain muscle mass while losing fat. This will not only make you look and feel stronger but also help increase your resting metabolic rate, making it easier to maintain your weight loss in the long run.

Improving Health Markers

Exercising has numerous health benefits that extend beyond weight loss. It can improve various health markers, such as reducing inflammation, lowering blood pressure, and improving your waist-to-height ratio. These improvements indicate that your keto diet is positively impacting your overall health, even if the scale isn't showing significant changes.

Breaking Through a Plateau

When your weight loss stalls, increasing your physical activity can be a game-changer. Exercise, particularly high-intensity interval training (HIIT) and resistance training, can boost your metabolism and stimulate fat burning. By challenging your body in new ways, you can overcome a plateau and start seeing results again.

Enhancing Endurance

While the keto diet may not be ideal for high-intensity activities due to the restricted carbohydrate intake, it has been shown to improve endurance in athletes. Studies suggest that being in a state of ketosis enhances physical endurance by teaching your body to use fat as an alternative energy source. This means you can work out for longer periods without relying solely on carbohydrates for fuel.

Speeding Up Muscle Recovery

Several studies have found that the keto diet, in combination with exercise, can speed up post-workout muscle recovery. This is likely due to the anti-inflammatory effects of the keto diet and the body's ability to utilize fat for energy, reducing muscle damage. Faster muscle recovery means you can get back to your workouts sooner and maintain a consistent exercise routine.

In conclusion, exercising more while on the keto diet can be a powerful tool to overcome a weight loss stall. It helps create a larger energy deficit, builds and preserves muscle mass, improves health markers, breaks through plateaus, enhances endurance, and speeds up muscle recovery. Remember to listen to your body, gradually increase your activity levels, and choose exercises that work best for you.

Frequently asked questions