Your body relies on dietary carbs for energy. When you get on a ketogenic diet or keto, you go into a different metabolic state.
This marks the point where your body starts to use stored fat as a source of energy. The metabolic state is ideal for weight loss.
Sometimes, you may be on the keto diet but could hit a plateau.
It is essential to know how to break a weight loss plateau.
WHY HAS YOUR KETO WEIGHT LOSS STALLED?
If your insulin levels increase because of habits like poor sleep, excess carbohydrates, no exercise, or stress, you will have fewer ketones.
Your body will not use your fat reserves for fuel, and your weight loss will stall.
Every time your blood glucose rises or your glycogen levels are high; you will get kicked out of ketosis and plateau on keto.
In other words, you will not experience weight loss while on a diet.
WHAT CAN KICK YOU OUT OF KETOSIS?
Ketosis is a state in which your body relies on ketones as a fuel source rather than the ordinary source, which is glucose.
The term is derived from ketones, which are by-products of fatty acids produced by the liver.
Your body makes ketones and thus enters into ketosis quite easily. However, certain things can kick you out of it.
If you eat excess carbohydrates, you’ll get out of ketosis because your body will be relying on glucose for fuel.
If it has been close to 4 weeks and you haven’t seen any reduction in weight or, worse still, you start gaining weight, here are ways you can reverse that.
All the tactics address the primary reasons for getting kicked out of ketosis in the first place.
10 EASY WAYS TO BREAK A WEIGHT LOSS PLATEAU ON KETO
1. REDUCE THE NUMBER OF CARBS YOU EAT
As stated above, keto requires fewer carbohydrates so that you can get into ketosis. If you are eating too many of these, then you could be sabotaging the process.
Sometimes you may not be cheating on keto. It could be that you are unaware of the hidden sources of carbs.
Carbs could be disguised as condiments, drinks, and additives. As a rule of thumb, a keto diet should always have 15% protein, 5% carbohydrates, and 80% fat.
Consider tracking your nutritional intake to avoid this issue.
2. START REDUCING YOUR CALORIES
While the keto diet is not calorie-centric, it still runs on this basic thermodynamics law; energy retained = energy in – energy out.
A low carb diet plateau occurs when your body starts to rely on external sources for fuel rather than your own body fat.
You may not go overboard with carbs in some instances, but you may be overdoing it with fat and proteins.
If you eat too much, no matter what food type it is, you will plateau on keto. Consider having a rough idea of your calories and minimize your overall food intake.
3. CUT BACK ON PROCESSED FOODS
Some low-carb or keto snacks and products are not that good for you. They contain hidden products that could hinder your weight loss goals.
Common culprits include Dr. Atkins bars, bulletproof coffee, and One Bars. These foods may have added sugars like maltitol, which raise your insulin level and cause you to plateau on keto.
Be careful about any products with added sugar and cut back on them.
4. REDUCE YOUR PROTEINS
If you take too much protein, you may struggle to lose weight. According to this study, protein is an alternative source of fuel for the body.
When you have too much of it, your body will not rely on ketosis to burn stored fat.
In case you are eating too many proteins, go back to the macro-nutrient guidelines of no more than 20% protein in your diet.
5. REDUCE YOUR FREQUENCY OF EATING
A keto diet is supposed to regulate appetite and keep you fuller longer, as outlined in this research. However, for some people, this may not always happen.
If you are constantly having keto-friendly snacks and meals, your insulin levels may still go up because the carbs in them could add up.
The result is thus a plateau on keto. In such cases, you may want to reduce the number of meals and snacks you eat.
6. DON’T SKIMP ON SLEEP
This research showed that sleep has a close relation with weight loss through the hormone cortisol. After subjects lost sleep for 4-8 hours, their cortisol rose to abnormal levels.
This hormone thus impedes metabolic functions. High cortisol elevates insulin, which causes you to crave fatty or sugary foods and gain weight.
If you don’t usually get adequate sleep, you need to make some adjustments. Go to bed at the same time every day, minimize interruptions, and be consistent about these changes.
7. INCREASE THE NUMBER OF CALORIES YOU TAKE
According to this article, a healthy human should not go below 1000 calories a day. You need these to sustain normal body functions.
If you eat minuscule amounts of food, you will constantly be hungry. This may increase your chances of binge eating.
Additionally, constantly going below the recommended calories can cause metabolic syndrome. In this state, your body adapts to low-calorie intake by using up as little food as possible and preserving the rest; that is commonly known as starvation mode.
8. MANAGE YOUR STRESS LEVELS
The problem with too much stress is that it interferes with your metabolic processes.
According to this study, stress hampers insulin pathways and thus promotes lipid accumulation. This often leads to obesity in normal individuals.
For you specifically, it could cause you to plateau on keto. Consider getting a handle on your stress by seeking professional help or implementing minor lifestyle changes like yoga and exercise.
9. IT COULD BE YOUR WEIGHT LOSS GOAL
Sometimes a plateau on keto could be a sign that you have been doing the right thing and have actually reached your desired goal.
Most people make the mistaken assumption that they will keep losing weight indefinitely while on this diet. Nothing could be further from the truth.
If you have been losing weight consistently on keto, this means that most of your body fat has been consumed. Consider taking a scan to see where you stand.
Occasionally you may be close to your ideal weight, so that a low carb diet plateau could be a natural and inevitable thing.
10. REDUCE FAT INTAKE
Most keto dieters assume that because fat is a good thing, it should be eaten indiscriminately.
They tend to add cream and oil in their foods and deserts. Slathering your food with cheese may not cause you to add weight, but it could cause weight loss to stall.
When you have too much fat in your meals, your body starts to rely on those sources for nourishment rather than burning your own internal reserves.
THE BOTTOM LINE
The key to successfully reversing a plateau on keto is focusing on your macros and getting your body to rely on ketones as fuel sources.
Curb common impediments to ketoses such as excessive carbs, stress, and calories. Have a look at how to get back to ketosis fast after cheat day
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