Keto Plateau: Fact Or Fiction?

Weight loss plateaus are a common occurrence on the keto diet. After an initial period of rapid weight loss, it is normal for weight loss to slow down or even come to a complete halt. This can be caused by various factors, including a slower metabolism, miscalculated macronutrient intake, lifestyle factors such as stress and sleep patterns, and hidden carbs or excess calories in one's diet. However, it's important to remember that the number on the scale isn't the only marker of success on keto. Non-scale victories like losing inches, having more energy, and improved mood and attention levels are also important indicators of progress. To overcome a weight loss plateau, one can try intermittent fasting, reducing stress, switching up their workout routine, cutting out hidden carbs, and prioritising adequate protein intake.

Track your calories and macros

Tracking your calories and macros is essential to ensure you're adhering to the ketogenic diet and can help you break through a weight-loss plateau. Here are some detailed instructions on how to do this:

Calculate Your Macros

Calculate your daily macronutrient goals using a keto macro calculator. Input your age, weight, height, activity level, and other metrics to determine your ideal ratio of fats, proteins, and carbs. The standard keto diet consists of 75% fat, 20% protein, and 5% carbs. However, these ratios can vary depending on your specific needs and goals.

Track Your Caloric Intake

Monitor your calorie intake by reading food labels, measuring portion sizes, and using calorie-tracking apps or food journals. Be mindful that calories from added fats, such as butter or oils, can quickly add up. Even if you're following a keto diet, it's still crucial to maintain a caloric deficit to promote weight loss. Aim for a mild caloric deficit of around 5-10% below your total daily energy expenditure.

Monitor Your Macros

Keep track of your fat, protein, and carb intake throughout the day. Many foods contain hidden carbs, such as nuts, dairy, vegetables, and condiments. Use apps like Carb Manager to help you stay within your macro goals and hold yourself accountable. Remember that exceeding your carb limit can hinder ketosis and weight loss.

Make Adjustments

If you find yourself consistently exceeding your calorie or macro goals, consider making adjustments to your diet. Reduce your portion sizes, cut back on high-calorie foods, or eliminate certain trigger foods that you tend to overeat. Focus on whole, unprocessed foods to minimize hidden carbs and added sugars.

Be Mindful of Calorie-Dense Foods

Nuts, dairy products, and healthy fats like avocado and olive oil are nutrient-dense and beneficial on a keto diet. However, they are also calorie-dense, meaning they pack a lot of calories into a small serving. Be mindful of your portions when consuming these foods, as it's easy to exceed your calorie or macro goals.

Consider Intermittent Fasting

Intermittent fasting (IF) can be a powerful tool to enhance your keto diet and promote weight loss. IF involves cycling between periods of eating and fasting, typically following a 16/8 or 18/6 schedule. This method reduces the frequency of eating, helping you stay within your calorie goals and enhancing ketosis.

Intermittent fasting

There are several approaches to intermittent fasting, including:

• 16/8 fasting: This involves limiting food intake to an 8-hour window each day, followed by a 16-hour fasting period.
• OMAD (One Meal a Day): This approach restricts eating to a single meal during the day.
• 5:2 fasting: This method involves five days of normal eating and two non-consecutive "fasting" days where calorie intake is limited to 25% of normal levels.
• Alternate-day fasting (ADF): This approach alternates between days of normal eating and days of fasting or significantly reduced calorie intake (0-25% of normal levels).

It is important to note that the effectiveness of intermittent fasting in breaking a weight loss plateau may depend on other factors, such as stress levels, sleep quality, exercise routines, and accurately tracking macronutrient intake. Combining intermittent fasting with a careful evaluation of these factors can help individuals overcome weight loss plateaus and achieve their desired results on the keto diet.

Reduce stress and improve sleep

Hitting a plateau is a common occurrence on the keto diet, and it can be frustrating. However, there are several strategies you can employ to overcome this hurdle and continue your weight loss journey. One critical aspect to focus on is reducing stress and improving sleep. Here are some detailed tips to help you in this area:

• Manage your stress: Stress can negatively impact your weight loss efforts. Adopt mindfulness strategies, such as meditation or deep breathing exercises, to keep stress levels in check. Reducing screen time, engaging in hobbies, and spending time in nature can also help lower stress.
• Improve your sleep: Lack of sleep can disrupt your body's hormones, leading to increased appetite and weight gain. Prioritize getting a good night's sleep by establishing a consistent sleep schedule, creating a relaxing bedtime routine, and aiming for 7-9 hours of quality sleep each night.
• Address sleep loss: Sleep loss can increase cortisol (a stress hormone) and insulin (a hormone that triggers fat storage). Address sleep loss by improving your sleep habits and managing stress effectively.
• Reduce cortisol levels: Cortisol is a stress hormone that can break down bone and muscle and promote fat storage. Lower your cortisol levels by managing your stress through mindfulness practices, self-care, and improving your sleep schedule.
• Evaluate your lifestyle: Reflect on your daily routine and identify areas that may be contributing to increased stress levels. Make adjustments as needed to create a calmer and more balanced lifestyle.
• Incorporate relaxing activities: Engage in activities that promote relaxation and stress reduction, such as yoga, meditation, or gentle walks in nature. These practices can help lower stress levels and improve your overall well-being.
• Seek professional help: If you feel overwhelmed by stress or are struggling with insomnia, consider consulting a healthcare professional or a therapist. They can provide personalized advice and techniques to manage stress and improve your sleep quality.

Remember, weight loss is a journey, and plateaus are normal. By focusing on stress reduction and improving your sleep, you are taking a holistic approach to your health, which will benefit your weight loss efforts and your overall well-being.

Exercise

To maximise the benefits of exercise, it is recommended to get at least 150 minutes of moderate to vigorous exercise per week. This can include activities such as running, cycling, swimming, or strength training. It is also beneficial to experiment with different activities to keep your routine varied and engaging.

If you are already exercising regularly but are still experiencing a weight loss plateau, consider increasing the intensity or duration of your workouts. For example, if you are running a few times a week, try incorporating short sprints to boost your heart rate. You can also try mixing different types of exercises, such as combining yoga or pilates with weight training.

In addition to traditional forms of exercise, you can also try incorporating activities such as infrared sauna visits, which can help mimic the effects of exercise by stimulating sweating and potentially contributing to weight loss.

Remember, exercise is just one component of a healthy lifestyle. Combining regular physical activity with a balanced diet, stress management, and adequate sleep will help maximise your weight loss efforts and overall well-being.

Measure your body

While weight loss is a common goal for people on the keto diet, it's important to remember that the number on the scale isn't the only indicator of progress. In fact, weight can fluctuate from day to day due to factors such as water retention and muscle gain. As such, it's recommended to look at overall weight trends rather than daily changes. Additionally, there are other ways to measure progress, such as tracking your body measurements.

• Take measurements at various parts of your body, such as your waist, hips, arms, and legs. This can be done using a flexible tape measure. Record these measurements and track them over time to see changes in your body composition.
• Measure your body fat percentage. This can be done using skinfold calipers or a body fat scale. While these methods may not be 100% accurate, they can give you a general idea of your body fat distribution.
• Take progress photos. Sometimes, it can be hard to see changes in your body, especially if weight loss is gradual. Taking photos at regular intervals can help you visualize changes in your body that the scale might not show.
• Pay attention to how your clothes fit. Do your clothes feel looser? Are you moving down a dress size? This can be a good indicator that your body is changing, even if the scale isn't moving.
• Consider getting a body composition analysis. This can be done at some gyms or health clinics. It provides a detailed breakdown of your body composition, including muscle mass, fat mass, and water weight.
• Use a combination of these methods. By using multiple tools to track your progress, you can get a more comprehensive understanding of the changes in your body.

Remember, weight loss is not always linear, and plateaus are a normal part of the process. It's important to be patient and consistent with your diet and exercise routine. Additionally, make sure to celebrate your non-scale victories, such as increased energy levels or improved mood, as these are also indicators of progress.

Frequently asked questions