Pleateau On Keto: What To Expect And How To Adapt

Weight loss plateaus are a common and frustrating part of the keto diet. After an initial period of rapid weight loss, it's normal to experience a slowdown or even a complete stop in progress. This can be caused by a number of factors, including hidden carbs, excess calories, chronic stress, lack of physical activity, and medical conditions. To break through a weight loss plateau on keto, try adjusting your calorie intake and macros, increasing physical activity, managing stress, incorporating intermittent fasting, and tracking ketone levels. It's also important to remember that weight is not the only marker of success on keto, as you may be experiencing non-scale victories such as increased energy, improved mood, and enhanced attention.

High insulin resistance

• A diet high in carbohydrates and saturated fats
• Obesity
• Insulin resistance
• Cushing's syndrome
• Hypothyroidism
• Polycystic ovarian syndrome (PCOS)
• Depression
• Hyperinsulinemia (high insulin levels)

To reduce insulin resistance, it is recommended to:

• Reduce your intake of carbohydrates and saturated fats
• Increase your physical activity
• Reduce your stress levels
• Get adequate sleep
• Increase your intake of whole, nutritious, low-carb foods

Excess nuts or dairy

Nuts are a great addition to a keto diet as they are high in healthy fats and low in carbohydrates. However, they are calorie-dense, so it is important to be mindful of your consumption.

Firstly, it is important to choose the right nuts. Some nuts are better than others to help you succeed on this low-carb diet. For example, macadamia nuts, pecans, and Brazil nuts are good keto options as they are low in carbs and high in fat. On the other hand, cashews and pistachios are high in carbs and should be avoided.

Secondly, portion control is key. Nuts are calorie-dense, so it is easy to overindulge and exceed your daily carb allowance. A handful of nuts (approximately 1 ounce) is a good starting point to satisfy your cravings without derailing your ketosis.

Thirdly, be mindful of your snacking habits. Instead of grazing straight from the bag, portion out your nuts into small containers or bags to prevent overeating.

Finally, be aware that some nuts, such as Brazil nuts, contain an elevated amount of selenium. Eating too many of these nuts can lead to selenium toxicity.

In summary, nuts can be a nutritious and delicious part of a keto diet, but it is important to choose the right types of nuts, practice portion control, and be mindful of your snacking habits.

Lifestyle factors

Exercise Routine

Adjusting your exercise routine can help break through a weight loss plateau. Incorporating various exercises such as cardio, resistance training, and high-intensity interval training can boost weight loss and improve metabolic health. Increasing your overall physical activity, even when not formally exercising, is also beneficial.

Stress Levels

Chronic stress is a common issue that can hinder weight loss. It increases the risk of visceral fat accumulation and weight gain. Managing stress through mindfulness strategies, self-care, improved sleep, and hobbies can help lower cortisol levels and support weight loss.

Sleep

Lack of sleep can disrupt weight loss efforts. Insufficient sleep alters the body's regulation of appetite-regulating hormones, leading to increased cravings for high-calorie and high-carbohydrate foods. Aim for regular, uninterrupted sleep to maintain a healthy circadian rhythm and prevent cravings associated with fatigue.

Food Sensitivities and Inflammatory Foods

Food sensitivities and inflammatory foods can contribute to a weight loss plateau. Even when adhering to a keto diet, some individuals may be sensitive to specific foods, such as dairy, nuts, gluten, or artificial sweeteners. Additionally, "dirty keto" practices and alcohol consumption can introduce hidden sugars, suboptimal fats, and preservatives that trigger inflammation and hinder weight loss.

Medications and Medical Conditions

Certain medications and medical conditions can have weight gain as a side effect, making it more challenging to overcome a weight loss plateau. Consulting with a healthcare professional is essential to address these concerns effectively.

Food sensitivities

While a keto diet can be a great way to reach new health goals, it can be difficult to adjust to if you have food sensitivities. Here are some tips to help you navigate a keto diet with food sensitivities:

• Picking keto-friendly meat and poultry: When following a keto diet, it is important to choose lean meats and poultry that are high in protein and low in carbs. However, the way these cuts are prepared may not always be allergy-friendly. Fresh meats that can be prepared at home are a safer option. When purchasing prepared meat or poultry, be cautious of breaded items and over-processed foods, as they may contain allergens.
• Keto-friendly bread, dinner rolls, and pizza: Bread, dinner rolls, and pizza are not typically considered keto-friendly due to their high carb content. However, there are brands that offer allergy-friendly options made with keto-friendly ingredients.
• Keto-friendly drink options: While water should be your go-to drink, there are times when you may crave something with more flavor. Unsweetened tea, coffee, and dark chocolate cocoa are good options, but be sure to check the ingredients to avoid any triggers. Infused water is another great choice—simply add fresh berries, lemon juice, or cucumbers to your water bottle for a touch of flavor.
• Keto-friendly vegetables: When adding more vegetables to your diet, be mindful that not all vegetables are keto-friendly. Potatoes and some varieties of squash, for example, have a higher carb and sugar count. Cheese is a popular choice on a keto diet, but if you have dairy sensitivities, consider plant-based alternatives that are low-carb and free from allergens.

In addition to these tips, it is important to be mindful of hidden carbs and food sensitivities that may contribute to a weight loss plateau. Common food sensitivities include dairy and FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). Examples of FODMAP foods are onions, garlic, asparagus, cauliflower, and Brussels sprouts. While a keto diet is typically low in gluten, some low-carb products may still contain gluten, such as soy sauce, commercially-prepared bone broths, salad dressings, and cold cuts. If you suspect that you have a food sensitivity, try eliminating these foods from your diet one at a time and monitor your weight loss progress, as well as any improvements in symptoms such as low energy, abdominal pain, diarrhea, or a runny nose.

Lack of physical activity

Causes of Keto Plateau

Being sedentary most of the time can limit the number of calories burned each day. A study found that obese individuals are more likely to sit for an average of two hours longer daily than lean individuals. Additionally, the study suggested the importance of Non-Exercise Activity Thermogenesis (NEAT) behaviors, which are activities outside of workouts, such as walking the dog, taking the stairs, and gardening. Exercise is a proven way to increase weight loss and is essential for maintaining a calorie deficit, which is necessary for weight loss.

Strategies to Break the Plateau

Increase Physical Activity

To overcome a weight loss plateau, it is recommended to incorporate various forms of exercise, such as cardio, resistance training, and high-intensity interval training. These activities help burn body fat and improve metabolic health. Regular exercise also provides numerous health benefits, such as lowering the risk of type 2 diabetes and improving heart health.

Other Strategies

In addition to increasing physical activity, there are several other strategies that can help break a keto plateau:

• Adjust calorie intake and macronutrient ratios: Ensure you are in a calorie deficit by monitoring your portion sizes and total calorie consumption. Also, consider tracking your macronutrients to ensure you are within the recommended ranges for carbs, protein, and fat.
• Intermittent fasting: This involves cycling between periods of eating and fasting, which can help speed up the transition into ketosis and boost fat burning.
• Reduce stress: Chronic stress can hinder weight loss. Managing stress through mindfulness strategies, self-care practices, and improving sleep habits can help lower cortisol levels and promote weight loss.
• Track ketone levels: Monitoring your ketone levels through blood, breath, or urine tests can help ensure you are in a state of ketosis, which is crucial for weight loss on the keto diet.
• Get adequate sleep: Lack of sleep can affect the regulation of appetite-regulating hormones, leading to increased cravings for high-calorie and high-carbohydrate foods.

Frequently asked questions