Troubleshooting a Keto Weight Loss Plateau
The ketogenic or "keto" diet is a popular low-carb, high-fat diet that can lead to quick weight loss results. However, some keto dieters eventually hit a plateau where weight loss stalls despite sticking to the plan.
Not seeing the scale budge while on keto can be incredibly frustrating. But there are several effective troubleshooting strategies you can try to break a keto weight loss stall.
Checking for Hidden Carbs
Consuming too many carbs is one of the most common reasons people stop losing weight on keto. Make sure you are carefully tracking carb intake. Check labels for sneaky sugar alcohols and hidden carbs in things like sauces and dressings.
Dairy products can also contain more carbs than expected. And small cheats here and there add up fast. Avoid going over 50 net grams daily to stay in ketosis.
Increasing Fat Intake
On keto, dietary fat takes the place of carbs for fuel. Eating enough fat promotes ketosis so your body can burn stored fat. Not eating enough fat is a common weight loss mistake.
If weight loss has plateaued, try adding more healthy fats like olive oil, avocados, nuts, seeds and fatty fish. This gives your body the fuel it needs to keep burning.
Evaluating Calories and Portions
While keto does not strictly limit calories, eating too much can still prevent weight loss. Use measuring cups and food scales to ensure accurate portion sizes and calorie counts.
Consuming Too Many Calories
Nuts, dairy, fatty meats, oils and cheese are high in calories so portion sizes matter. Overdoing these, even if they are low-carb, can lead to excessive calorie intake.
Compare your current calorie intake to when you first started losing. A 20-30% reduction from weight loss calories may be needed to get the scale moving again.
Not Enough of a Deficit
As you lose, your body requires less energy so further weight loss slows. Recalculate your macros and aim for a 20-30% daily deficit through diet and activity adjustments.
For example, if your maintenance is 1600 calories, eat 1100-1280 to stay in a deficit. Increasing exercise can further raise your calorie burn to break through plateaus.
Lifestyle and Diet Adjustments That May Help
If you feel your nutrition and macros are on point, other factors could be sabotaging your keto diet. From sleep to stress, it is important to consider the bigger picture for weight loss success.
Improving Sleep Quality and Quantity
Poor and inadequate sleep triggers hormonal changes that promote weight gain and muscle loss. Most adults require 7-9 hours per night. Evaluate your sleep habits and make time for more high-quality rest.
Managing Stress Levels
Chronic stress causes elevated cortisol which can increase belly fat storage and hunger levels. Make stress relief through yoga, meditation, massage or light exercise a priority.
Tracking Food and Symptoms
Use a food journal to uncover possible food intolerances stalling weight loss. Track symptoms like bloating, fatigue or headaches along with everything you eat each day.
This helps pinpoint problem foods you may need to eliminate like dairy, artificial sweeteners or nut butters until you are past the plateau.
Switching Up Workouts
Your body adapts to regular workouts over time lessening their effectiveness. Try different fitness regimens like HIIT, strength training and cardio intervals to challenge your body in new ways.
Just 1-2 high intensity workouts per week alongside activity you enjoy can spur fat burning while preventing boredom.
Using Extended Fasts and Fat Fasts
Strategic fasting gives insight into hunger signals, boosts ketone production, and facilitates weight loss. Fasting under medical guidance is safe for most healthy adults. Consider:
24-48 Hour Fasts
Fasting completely 1-2 days forces your body to burn fat stores. Follow with a healthy keto meal to avoid binges. Be aware of any medical conditions before extended fasting.
Fat Fasts
A fat fast allows 1,000-1,200 calories daily from pure fat sources like fatty meat, oils, butter and cheese for 3-5 days. This helps reset hunger hormones and stimulates ketosis.
Pair fat fasts with digestive enzymes to improve fat breakdown and absorption for energy during the fast.
Making Other Keto Diet Adjustments
Modifying the keto diet itself can also help bust through plateaus. Tweaks to consider include:
Eating More Vegetables
Non-starchy veggies nourish gut health to reduce bloating and inflammation. Aim for 8-12 servings per day of leafy greens, broccoli, cauliflower and other low-carb options.
Increasing Protein Intake
Protein prevents lean muscle loss that can slow metabolism. Increase fatty protein sources like salmon, trout, tuna, beef, lamb, poultry and pork.
Trying Intermittent Fasting
Fasting 14-18 hours daily, like skipping breakfast or dinner, allows insulin to stay low for fat burning. Start slowly and opt for black coffee, plain tea or water during fasts.
Eating More Fermented Foods
Kefir, kimchi, sauerkraut and non-sweet yogurt provide probiotics to improve gut health and nutrient absorption for continued weight loss success.
Being Patient and Persistent Pays Off
With troubleshooting adjustments, keto stalls do not have to last forever. Plateaus are normal and to be expected. Stay focused on your long-term health and wellness goals.
Implement the strategies above, stick to the plan, and be patient. Your hard work will pay dividends for improved health, confidence and weight loss success.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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