At first, the progress came in fast like a jet plane, but now you’ve reached a plateau and landed somewhere away from your weight loss destination. How do you get back on the road or the airway to wellness and weight loss? What do you do when you hit a weight loss stall on keto?
Here are some top tips to overcome the plateau:
1. Tracking Macros!
Sometimes it’s hard to know if you’re actually in ketosis and reaping the benefits. Tracking your macros can be useful and help you make sure you’re consuming enough fat and protein and not overdoing the carbs. Remember, on a keto diet, your daily macro goal should be around 70-75% fat, 20-25% protein, and only 5% carbs. Many people find success using a keto app or online keto calculator to track macros and check on other factors, such as nutrients and calories.
2. Testing Ketones
Testing ketones is another way to ensure you’re reaching ketosis. Testing the ketone levels in your body lets you know if you’re actually in an enhanced fat-burning state. Try testing your ketone levels daily until you have a better idea of what it will take and what it feels like to be in ketosis. You can test ketones in different ways, such as urine test strips or a breath tester.
3. Too Many Calories
Weight loss is far more complex than just calories, but if you’ve started to stall on keto, tracking your calories might help. You can find plenty of user-friendly apps and trackers to calculate your calories. Read our informative article on counting calories and weight loss for more info.
4. Too Much Keto ‘Junk’ Food
The right way to go keto is to consume a well-formulated ketogenic diet with as many fresh, natural, and whole food sources as possible. The market is saturated with pre-packaged and processed keto foods with added chemicals and artificial ingredients and additives. Many also contain artificial sweeteners like sucralose. While these products might taste great, they can lead to you eating too many calories in addition to putting unhealthy additives in your body, which could be hindering your health and weight loss goals.
Focus on healthier keto snacks, such as celery sticks with almond butter, hard-boiled eggs, and cucumber with homemade guacamole. You might also be overdoing the keto-friendly alcohol, which can also get in the way of weight loss.
5. Not Enough Sleep?
This might seem overly simplistic, but without enough sleep, your body and your goals suffer. Your body searches for energy and gives you hunger pangs and cravings. When you’re tired, you’re more likely to crave sugar and unhealthy sweet foods.
Try to establish a more regular sleep schedule and improve your sleep environment by making sure it’s dark and quiet enough. Treat yourself to a relaxing bedtime routine, such as drinking a cup of Jasmine tea or reading.
6. Too Much Stress
Stress causes your body to make the stress hormone cortisol, which might increase fat storage and make it harder for you to lose weight. Relieve and prevent stress by getting enough sleep, exercising regularly, and taking regular time out for yourself. This might include journaling, meditating, yoga, nature walks, or something else you enjoy to help you unwind and reset.
7. Implement Intermittent Fasting
Intermittent fasting can be effective for breaking through a weight loss stall on keto. You can experiment with different types of intermittent fasting and find out what works best with your schedule. The idea is to give your body a break from digestion by not eating for a specified time period each day or for 1-2 days at a time. It might be best to start with a daily 14-16 hour window where you abstain from eating.
8. Going Nuts on Nuts?
Nuts are nutritious, delicious, and convenient to help you reach your daily macros. However, it is possible to eat too many nuts without even realizing it, especially when they’re salty, fatty, and crunchy. You might not think about it, but nuts do contain a certain amount of carbs, so you have to be aware of how many you’re eating on keto. Don’t overdo it and go for lower carb nuts, such as macadamia nuts, Brazil nuts, walnuts, hazelnuts, pine nuts, and pecans.
9. Fiber Boost!
A boost of fiber can assist your digestive processes and get your weight loss back on track. Fiber doesn’t just feed the healthy bacteria in your gut, it also keeps you feeling fuller for longer, so you’re less likely to overeat. Enjoy colorful, flavorful salads to bulk up your nutrients and fiber.
10. Over- or Under-Exercising?
Overexercising can put extra stress on your body and get in the way of your weight loss goals. When your body is stressed, it’s harder to lose weight. If you’re experiencing a weight loss stall on keto, it might be a good idea to switch up your exercise routine and ensure you’re not overdoing it.
On the other hand, you might not be exercising enough. Most weight-loss experts believe exercise and movement are a key part of weight loss.
11. More to the Picture?
If you’re still stuck in a weight-loss plateau despite putting some of these practices in place and reviewing your efforts, there might be more to the picture. You might decide to check in with your doctor to make sure there isn’t an underlying health issue at play, such as an adrenal or thyroid disorder or environmental toxicity, that might be causing you to hold on to your body weight.
If you have a medical condition, your doctor can guide you in the right direction. You might decide to find an experienced keto-friendly doctor using our handy tool.
Have You Hit a Weight Loss Stall On Keto?
Have you overcome a plateau following a ketogenic diet? Share your thoughts, tips, and experiences with the keto community!
Never miss out on exclusive content and limited deals.
You have signed up for the newsletter!Thank you for signing up for our newsletter. You may receive an e-mail shortly.
As a Member, you get instant access to personalized meal plans, exclusive videos & articles, discounts, a 1 on 1 Coaching Session, and so much more. As a member, you join our mission of empowering 1,000,000 people to positively change their lives throughout the world. Get started today.