How To Break Keto Weight Loss Plateau. Why Are You Not Losing Weight on Keto

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Are you eating a low-carb or keto diet but not seeing the results you expected? Does your scale seem stuck, yet you think you still have ample weight to lose?

We know it can be frustrating to see friends and family successfully losing weight and gaining health with low carb when you feel you are not.

In this article we will give you 10 tips on how you can break your keto weight loss plateau.

Ask yourself this, Is it Really a “Plateau”? 

Remember, anything less than three months without any weight loss is not considered a true plateau. That’s because body fat is almost never lost in a straight and steady path. 

Your weight will vary day to day—as much as several pounds—due to normal fluctuations in body water, food contents in your stomach or  you could be building muscle through exercise.

So looking at your weight from one day to the next, or even one week to the next, does not accurately reflect weight loss. 

When you think you’ve hit a stall in weight loss, examine the general trends in your weight over time, not your individual weight variations from day to day.

Now let’s discuss the reasons for your weight loss stall!

#1. Eating Too Many Carbs

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Look for and eliminate hidden carbs in foods such as sausages, dressings, sauces, packaged goods, and other so called “keto” products. 

Are you eating too many higher-carb vegetables like carrots, squash, onions, or peas? 

Have you cut out all high-carb fruits and stopped drinking all fruit juice? If you are eating berries often, cut back or eliminate them for now.

The list of carbs to avoid may be obvious, but if it’s sometimes a struggle to stay true to your low carb lifestyle, this may be a reason for your weight loss plateau.

#2. Not Eating Real Whole Foods

Just because something is high-fat or low-carb doesn’t mean it’s perfect for keto. 

Stick with whole foods ketogenic diet foods as much as possible and treat packaged keto foods and snacks as occasional treats. 

Too many of these can prevent ketosis and lead to extra calories.

#3. Eating Too Many Nuts

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Yes, nuts can be a part of the ketogenic diet, but we have to watch how much of these we eat. 

They are not only calorie-dense but the carbs in them can kick us out of ketosis in no time.

When you do eat nuts, stick with higher-fat and lower-carb nut options like pecans, Brazil nuts, and macadamia nuts.

#4. Eating Too Much Protein

The most common keto mistake is eating too much protein. The ketogenic diet is high in fats, moderate in protein, and low in carbs. 

Protein aids in weight loss due to its ability to suppress appetite and reduce muscle breakdown.

Although protein is necessary in appropriate amounts but when you eat too much of it, the excess will be used for fuel. 

This can kick you out of ketosis and prevent your body from burning stored fat.

#5. Try Intermittent Fasting

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Intermittent fasting is another way used to counteract a keto plateau.When you’re intermittent fasting, you cycle between periods of eating and fasting.

Most intermittent fasters tend to follow “8/16 intermittent fasting”, or a feeding window of 8 hours followed by a fasting window of 16.

An example schedule might be eating from 11am-7pm and fasting from 7pm-11am.

However, this only works if you don’t compensate for the fasting periods by eating too many calories during the eating periods.

#6. Exercise More or Differently

Exercise isn’t always everyone’s favorite activity, but it does improve your health and burn more calories.

If you’re already working out but still plateauing, keep in mind that your body adapts to your exercise routine quickly.

Try mixing up your workouts every month to keep your body guessing and burning fat.

If you’re running twice a week, try increasing it to every other day, or adding in short sprints to boost your heart rate. 

If you generally do yoga or pilates, try mixing in weight training.

#7. Avoid sweeteners and low-carb “treats”

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Anything that tastes sweet, even if made with a no-carb sweetener, can keep cravings in place.

And low-carb foods that resemble their high-carb counterparts — like desserts, cakes, and muffins,    whether sweetened or not, are often less nutritious and may encourage overeating. 

Avoid them completely or save them for very special occasions.

#8. Try a Fat Fast

A Fat Fast is a great way to bust through a weight loss plateau. You can do this by eating mostly fat and restricting calories significantly for 3 to 5 days.

This is one of the easiest ways to put yourself into an extreme calorie deficit for rapid weight loss without experiencing lasting negative effects.

In a typical fat fast, a person consumes 1000 to 1200 calories per day for 3 to 5 days. 80-90% calories from fat, while eating 4 to 5 times a day.

#9. Keep Your Alcohol Consumption in Check

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Although most people can occasionally enjoy some dry wines and spirits on a low-carb or keto diet, too much alcohol can contribute to a plateau.

Alcohol makes it easy to drink a lot of extra, non-nutritious calories. 

Plus, it gets metabolized first. This slows down the process of using your fat stores for energy.

#10. Track Ketone Levels Often

This is so important. Trying to lose weight on keto without checking your ketone levels will keep you in the dark. 

You can’t simply adjust carb or protein amounts and wait to see if it “feels” right. 

In order to know if you’re on a weight loss plateau, you must check often if you are still in ketosis.

You can use either a ketone blood meter or a breath meter to check the levels of ketones in your body.

A keto diet weight loss plateau can be frustrating, but it’s no reason to get discouraged or give up. 

When it comes to busting through your personal weight loss plateau, stick with one or two of the strategies that apply to your specific situation. 

After a month, check your progress.

If you are still at a plateau, then try another strategy. If you are losing weight — good job! — keep at it.

If you are experiencing a plateau right now then let us know in the comments and apply one or more of these strategies and reassess after a few weeks.

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1 thought on “How To Break Keto Weight Loss Plateau. Why Are You Not Losing Weight on Keto”

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    Boswell Zacho

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