Keto Weight Loss Plateau: What You Need To Know

Weight loss plateaus are a common occurrence on the keto diet. After an initial period of rapid weight loss, it is normal to experience a slowdown or even a complete halt. This can be caused by a variety of factors, including a decrease in metabolic rate, miscalculating macronutrients, lifestyle factors such as stress and sleep, and reaching a healthy weight. To overcome a weight loss plateau, one can try tracking calories and macros, incorporating intermittent fasting, reducing stress, switching up exercise routines, and measuring body composition rather than just relying on scale weight.

Evaluate your diet and lifestyle

Track your calories

It is a common misconception that all you need to do on a ketogenic diet is count carbs. However, weight loss depends on your calorie consumption. If you are putting more calories into your body than you are burning, you will gain weight. Therefore, it is important to be diligent with your calorie intake. You can use a calorie-tracking app to help you with this.

Recalculate your macros every month

As you lose weight, your calorie deficit will get smaller, and you will start to lose weight more slowly until you plateau. To bust through this plateau, try calculating your macros with your new body weight every month or so. Depending on how much fat you want to lose, you may need to adjust your calorie deficit.

Take intermittent breaks from calorie restriction

Sometimes maintaining a constant calorie deficit is not enough to lose weight consistently. You may experience a decrease in total energy expenditure, a slower metabolism, less motivation to be active, and increased hunger and cravings. If this is the case, you may benefit from taking a diet break. Research suggests that taking intermittent breaks from calorie restriction may be more effective for weight loss than maintaining a consistent calorie deficit.

Decrease your calorie deficit

Another strategy to break through plateaus is to adjust your calorie deficit. The more severe your calorie deficit, the more likely your metabolic rate will decrease. For example, a 25% caloric deficit can cause a 6% drop in metabolic rate. Therefore, it may be beneficial to have a smaller calorie deficit.

Eat the right amount of protein

Eating the right amount of protein is essential, regardless of your diet. If you don't eat enough protein, you will lose more muscle mass, experience more hunger, and your daily energy expenditure will decrease. As a result, you will lose less weight than expected. However, overeating protein is also not helpful for keto dieting as it will decrease ketone production and increase your reliance on sugar burning. The amount of protein you should eat depends on your exercise levels and goals.

Stay consistent with your keto diet

Being consistent with the ketogenic diet is extremely important. It can take a few days to a week for your body to enter ketosis, so a cheat day can set you back. By the time your body is back in ketosis, a week may have passed – and that’s a week of no fat burning. Tracking your daily macros is a great way to keep consistent.

Exercise, but not too much

Exercising too little or too much can slow your metabolism. If you exercise a lot, try cutting back and giving yourself some extra rest days. If you are sedentary, consider going for a 30-minute daily walk or doing some form of light exercise. For the best results, consider doing weight training 2-4 times a week and low to moderate-intensity 30-minute aerobic exercise workouts.

Try intermittent fasting

Intermittent fasting is a great way to break through a weight loss plateau. It involves cycling between periods of eating and fasting. When paired with the keto diet, it may speed up your transition into ketosis by switching your body's primary energy source from sugar to fat. It may also help boost fat burning by increasing your metabolism and decreasing hunger and calorie intake.

• Choose a fasting schedule that suits you: The most common intermittent fasting strategy is the 16/8 method, which involves eating only during an eight-hour window and fasting for the remaining 16 hours of the day. However, there are several other methods of intermittent fasting, so you can choose one that fits your lifestyle and preferences.
• Stay hydrated: Water should be your drink of choice during intermittent fasting. Aim for at least 2.5 litres (85 ounces) of water per day. Avoid sugary drinks, juice, and soda, as they can contain high amounts of calories and undermine your weight loss efforts.
• Eat nutritious meals: Focus on consuming meals with adequate protein and fibre during your eating window. These nutrients will help keep you satiated for longer and support fat burning and digestion. Additionally, include low-carb meals two to three times a week to reduce your overall carb intake.
• Increase physical activity: Walking at least 10,000 steps a day and engaging in some form of exercise you enjoy can help boost weight loss. Working out helps build muscle and reduce stress, both of which are important factors in losing weight.
• Monitor your progress accurately: Step on the scales no more than once a week, as weight can fluctuate due to changes in water balance. Instead, focus on measuring your body circumferences to track changes in your body composition. Additionally, take progress photos and note how your clothes fit to see the overall trend in your weight loss journey.
• Vary your fasting plan: To avoid plateauing, it's essential to vary your fasting routine. Try different fasting schedules and durations to keep your body guessing and stimulate your metabolism.

Recalculate your macros

Recalculating your macros is a crucial step in overcoming a weight loss plateau on the keto diet. Here are some detailed instructions and considerations to help you recalculate your macros effectively:

• Frequency: It is recommended to recalculate your macros every month or so. As you lose weight, your calorie needs change, and your calorie deficit becomes smaller. Recalculating your macros will help you adjust your diet to continue losing weight.
• Tools: Utilize a keto calculator to determine your new macros. Plug in your current weight, height, age, activity level, body fat percentage, and goals to get an accurate breakdown of your calorie and macronutrient needs.
• Calorie Deficit: Depending on your current body weight and goals, adjust your calorie deficit accordingly. If you have a significant amount of weight to lose, a larger calorie deficit (20-30%) may be appropriate. However, for those who are leaner, a smaller deficit (10-15%) is recommended to ensure a healthy and steady pace of weight loss.
• Protein Intake: Ensure you are consuming an adequate amount of protein. Eating too little protein can contribute to muscle loss and a decrease in metabolic rate. Aim for 0.8g-1.2g of protein per pound of lean body mass per day, especially if you exercise or lift weights.
• Fat Intake: While fat is essential on the keto diet, overeating fat can hinder weight loss. Fat is calorie-dense, and consuming too much can prevent you from achieving the necessary calorie deficit. Focus on eating enough fat to feel satisfied while still maintaining a calorie deficit.
• Carbohydrate Restriction: Continue to restrict your carbohydrate intake to 20-50 grams per day to maintain ketosis. Even a small increase in carbohydrate consumption can hinder weight loss. Be mindful of hidden carbs in vegetables, nuts, dairy, and processed foods.
• Monitor Progress: Regularly monitor your weight and body measurements to track your progress. This will help you identify when it's time to recalculate your macros. Additionally, pay attention to non-scale victories, such as increased energy, improved mood, and better endurance.

Reduce your stress levels

While on the keto diet, it's common to experience a weight loss plateau, where your weight remains the same for a period of time. This can be caused by a variety of factors, including your diet, exercise routine, stress levels, sleep schedule, and medical history.

If you're struggling to break through a weight loss plateau, reducing your stress levels may be a helpful strategy. Here are some tips to help you reduce your stress levels and promote weight loss:

• Take regular breaks: Make sure to schedule downtime into your routine and prioritize self-care. This can help you manage your stress levels and prevent burnout.
• Establish a self-care routine: Self-care practices such as yoga, meditation, or deep breathing can help you relax and reduce stress.
• Improve your sleep schedule: Getting enough high-quality sleep is crucial for managing stress. Aim for a consistent sleep schedule and practice good sleep hygiene.
• Incorporate stress-reducing activities: Activities such as yoga, meditation, or other mindfulness practices can help reduce stress levels and promote relaxation.
• Address underlying stress triggers: Identify any underlying stressors or triggers in your life and work on addressing them. This may include setting boundaries, improving time management, or seeking support from a therapist or counsellor.
• Combine with other strategies: Reducing stress alone may not be enough to break through a weight loss plateau. Combine stress reduction with other strategies such as intermittent fasting, adjusting your diet, or increasing your physical activity.

Remember, weight loss is not always a linear process, and it's normal to experience plateaus. Be patient with yourself and focus on making sustainable lifestyle changes that improve your overall health and well-being.

Adjust your exercise routine

Exercise is an important part of any weight loss program, and physical activity can help you burn calories to create a calorie deficit, which may increase weight loss. It is recommended to get at least 150 minutes of moderate to vigorous exercise per week. You can also experiment with different activities such as running, cycling, swimming, or strength training to keep things interesting and target different muscle groups.

As you lose weight, you will also lose some muscle, so it is important to incorporate muscle-building exercises such as light weights and core strengthening into your routine. Additionally, cardiovascular exercise is crucial for regulating blood pressure and calorie burn and boosting heart health.

If you are already exercising regularly and are stuck in a plateau, try switching up your routine by adding new activities or increasing the intensity of your workouts. However, be careful not to overdo it, as exercising too much can slow down your metabolism. Aim for a maximum of four days of hard training per week, and make sure to give yourself rest days in between.

Other tips to break a keto weight loss plateau

• Try intermittent fasting: Intermittent fasting involves alternating between periods of eating and fasting. When paired with the keto diet, it may help you enter ketosis faster and boost fat burning.
• Recalculate your macros: As you lose weight, your calorie needs change, so it is important to recalculate your macros regularly to ensure you are still in a calorie deficit.
• Reduce your stress levels: Chronic stress has been linked to increased weight gain over time. Practices such as yoga, meditation, and improving your sleep schedule can help reduce stress levels and promote weight loss.
• Check for hidden carbs: Even if you are following a keto diet, you may still be consuming more carbs than you think. Condiments, processed meats, starchy vegetables, and low-carb alternatives can all contain hidden carbs that can hinder weight loss.
• Eat the right amount of protein: Eating too little protein can lead to muscle loss and a decrease in metabolic rate. On the other hand, overeating protein can decrease ketone production. It is important to find the right balance and ensure you are getting enough protein to support muscle growth and retention.

Frequently asked questions