If you’ve been sticking to the ketogenic diet and have hit a roadblock in your weight loss journey, don’t lose hope just yet.
Hitting a plateau is a typical experience for many individuals trying to lose weight.
Luckily, there are several techniques you can use to overcome it and attain your weight loss objectives.
In this piece, we’ll show you some practical 7 best ways to overcome a weight loss plateau while following the keto diet.
These strategies will help you to reignite your weight loss journey and get back on track towards achieving your weight loss goals.
What Is A Weight Loss Plateau?
Let’s begin by understanding what a weight loss plateau or we can say Stalled progress is before delving into methods to overcome it on the keto diet.
Essentially, a Stalled progress occurs when your body ceases to lose weight despite your adherence to a healthy diet and exercise regimen.
This can be disheartening since you may feel like you’re doing everything right, but your weight just won’t budge.
Weight loss plateaus or we can say Stalled progress can occur due to your body’s adaptation to changes made in your lifestyle, leading to a more efficient calorie-burning process or when your body reaches a point where it holds onto fat stores.
Studies(*) have indicated that weight loss plateaus are common when following a low-carbohydrate, high-fat diet, like the ketogenic diet.
For instance, a study published in the International Journal of Obesity indicated that participants experienced a plateau in weight loss after several weeks despite initially losing weight on the ketogenic diet.
However, breaking through a weight loss plateau on the keto diet is achievable.
Effective diets may reach a point where weight loss slows down or stops entirely, but there are several innovative techniques to overcome this.
In the following section, we will discuss some strategies to help you kickstart your weight loss journey and get back on track.
Why do weight loss plateaus occur on keto?
Encountering a Stalled progress while following a ketogenic diet is a widespread issue, with several factors contributing to its occurrence.
While following a ketogenic diet, individuals may experience weight loss plateaus due to the body’s adaptation to the high-fat, low-carbohydrate diet.
As the body transitions into ketosis, where fat is used for fuel instead of carbohydrates, weight loss typically occurs during the initial weeks of the diet.
However, the body may adapt to burning fat for energy, resulting in a decrease in weight loss progress or a plateau.
To prevent Stalled progress, it’s crucial to incorporate various strategies, including regular exercise, intermittent fasting, tracking macros, and consuming more whole foods while minimizing processed foods in the diet.
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In order to maintain weight loss progress and avoid the frustration of weight loss plateaus, it’s essential to adopt unique strategies.
For instance, incorporating stress-reducing techniques like meditation or deep breathing exercises can help prevent cortisol levels from rising and sabotaging weight loss efforts.
Modifying the diet plan and experimenting with new meals and recipes can also help prevent plateaus by keeping the body guessing and preventing it from adapting to the same routine.
Additionally, varying exercise routines is crucial for preventing plateaus as the body becomes accustomed to repetitive movements and may burn fewer calories over time.
Trying new exercises or increasing the intensity or duration of current routines can help keep the body challenged and burn more calories.
Set of future weight loss plateaus and ensure that weight loss efforts continue to be successful.
Additionally, your body may reach a set point, where it is holding onto fat stores, making it difficult to lose more weight.
Another reason for Stalled progresss on keto is overeating.
It’s easy to overeat on a high-fat diet because fat is more calorie-dense than carbohydrates.
Eating too many calories can stall weight loss, even on the keto diet.
Research has shown that weight loss plateaus are common on the keto diet.
One study published in the Journal of Clinical Endocrinology & Metabolism found that participants on a low-carbohydrate, high-fat diet experienced a plateau in weight loss after several weeks, despite continued adherence to the diet.
Fortunately, there are ways to break through a weight loss plateau on the keto diet.
Signs of a weight loss plateau
Here are some signs that you may have hit a weight loss plateau on the keto diet:
- No weight loss for several weeks: If you have been following the keto diet strictly and have not seen any weight loss in several weeks, you may have hit a plateau.
- Lack of energy: When your body is not getting enough calories, you may experience a lack of energy and feel fatigued.
- Hunger pangs: If you are experiencing intense hunger pangs despite sticking to your keto diet, it could be a sign that you need to adjust your diet or exercise routine.
- Changes in body composition: If you have been working out regularly but are not seeing any changes in your body composition, such as a decrease in body fat percentage, you may have hit a plateau.
- Increased cravings: When you find yourself yearning for carb-heavy foods intensely, it may suggest that your body lacks important nutrients or is not receiving sufficient calories to sustain itself.
How to break through a weight loss plateau on keto
1. Reassess Your Macros
Monitoring your nutrient intake is a fundamental aspect of achieving successful weight loss on a keto diet.
In order to avoid reaching a Stalled progress, it’s important to regularly reassess and adjust your nutrient intake to accommodate your body’s evolving needs.
By tweaking your nutrient ratios, you can prevent stalling in your weight loss progress and maintain a healthy, efficient metabolism.
Striving for a balanced nutrient profile is essential for creating a calorie deficit, which is key to successful weight loss.
Ignoring the need to adjust your nutrient intake can lead to your body adapting to fewer calories, resulting in a slower rate of weight loss or even a plateau.
So, keep an eye on your nutrient intake and make adjustments as needed to continue seeing progress toward your weight loss goals.
2. Increase Your Water Intake
Drinking more water can help keep you feeling full and prevent overeating.
Aim for at least 8 glasses of water per day. If you find plain water unappealing, there are various ways to make it more flavourful and enjoyable.
You can infuse your water with fresh fruits like watermelon, pineapple, or lemon, which not only add flavour but also provide essential vitamins and minerals.
Additionally, herbal teas are an excellent hydrating option and come in a range of flavours to suit different tastes.
Keeping your body hydrated is critical to maintaining proper bodily functions and can also aid in the success of your weight loss journey.
By staying properly hydrated, you can curb your appetite and reduce cravings for unhealthy snacks, helping you to stick to your dietary goals and achieve your desired weight loss.
3. Reduce Stress
Intermittent fasting has gained a lot of traction in recent years as a viable weight management technique, with many people showing keen interest in exploring its various benefits.
This method involves limiting food intake during specific time frames or days, with the goal of reducing insulin levels, boosting metabolism, and encouraging fat burning to facilitate weight loss.
Nevertheless, it is important to seek advice from a qualified healthcare professional to determine whether intermittent fasting is a suitable and safe method for achieving your individual health objectives and requirements.
4. Get Enough Sleep
Insufficient sleep can significantly impact the success of your weight loss journey.
It is recommended to aim for at least 7-9 hours of sleep per night.
If you find it challenging to fall or stay asleep, you can establish a regular bedtime routine, avoid consuming caffeine and using electronic devices before bedtime, and create a comfortable sleep environment that promotes relaxation.
Sufficient sleep can help regulate various hormones responsible for weight management and support overall well-being.
5. Consider Intermittent Fasting
Intermittent fasting has become a trendy weight loss technique in the modern era, restricting food intake to a particular window of time each day.
The purported benefits of this method include reducing insulin levels, improving fat burning, and promoting weight loss.
Nonetheless, it is crucial to seek guidance from a medical professional before embarking on intermittent fasting to ascertain its suitability and safety for your individual needs.
6. Try a Fat Fast
A fat fast is a short-term eating plan that involves consuming mostly healthy fats and very few carbohydrates and protein.
This can help jumpstart weight loss and break through a plateau.
However, it’s important to talk to your doctor or a registered dietitian before attempting a fat fast, as it may not be appropriate for everyone.
Causes For Weight Loss Weight Loss Plateau
1. Hormonal Factors:
Hormones play a crucial role in regulating metabolism and weight loss. Research suggests that hormonal changes can contribute to weight loss plateaus.
For example, the hormone leptin, which regulates appetite and metabolism, decreases during weight loss. This reduction in leptin levels signals the body to conserve energy and may lead to a plateau in weight loss.
2. Sleep Deprivation:
Inadequate sleep has been linked to weight gain and difficulties in losing weight. Research shows that insufficient sleep alters the hormonal balance, affecting appetite regulation and energy expenditure.
Insufficient sleep has the potential to elevate ghrelin, a hormone responsible for triggering hunger, while concurrently reducing leptin, a hormone that communicates feelings of fullness and satisfaction.
These hormonal changes can lead to increased calorie intake and decreased energy expenditure, potentially contributing to weight loss plateaus.
3. Microbiome Imbalance:
The gut microbiome, the community of microorganisms in our digestive system, has been implicated in weight regulation.
Studies have shown that alterations in the gut microbiota can influence metabolism and weight loss.
Imbalances in the microbiome, such as reduced microbial diversity or an overgrowth of certain bacteria, may impact energy extraction from food and contribute to Stalled progress.
4. Stress and Emotional Factors:
Psychological stress and emotional factors can have a significant impact on weight loss plateaus.
Research suggests that chronic stress can lead to the dysregulation of cortisol, a stress hormone that influences metabolism and fat storage.
Stress eating or emotional eating, where individuals turn to food for comfort or stress relief, can also hinder weight loss progress.
Emotional factors such as anxiety, depression, or low motivation can affect adherence to healthy habits, leading to Stalled progress.
5. Genetic Predisposition:
Genetic factors can contribute to individual differences in weight loss outcomes.
Research(*) has identified specific genes associated with metabolism, fat storage, and appetite regulation that may influence Stalled progress.
For example, variations in the FTO gene have been linked to difficulties in losing weight and a higher likelihood of weight regain after weight loss.
Understanding one’s genetic predisposition can provide insights into personalized strategies to overcome plateaus.
In conclusion, weight loss plateaus are common during the keto diet and can be frustrating, but there are several ways to overcome them.
Recalculating your macros, tracking your intake, increasing your activity level, trying intermittent fasting, changing your exercise routine, trying a fat fast, getting enough sleep, and managing your stress are all effective strategies to break through a Stalled progress and continue losing weight.
Additionally, implementing prevention tips such as varying your meals, getting enough protein, and maintaining a balanced diet can help you avoid future weight loss plateaus.
Remember to listen to your body and consult with a healthcare professional if you have any concerns or health conditions before trying any new weight loss strategies.
With patience, persistence, and dedication, you can overcome a Stalled progress and achieve your weight loss goals on the keto diet.