As with any other diet or program, challenges can arise on the keto diet that hinder the achievement of desired results.
One of the most common obstacles is a plateau — a state in which weight loss stops despite adherence to all the rules and recommendations of the diet.
This can be a frustrating and demotivating moment for many people. However, understanding the causes of this phenomenon and knowing methods to overcome it can help get back on track to achieving goals.
Causes of Plateau
A plateau on the keto diet can occur for several reasons.
Firstly, it may be related to the body’s adaptation to a new metabolic state.
After an initial period of rapid weight loss, the body begins to conserve energy and slows down metabolism, which can lead to a temporary stall in weight loss.
Secondly, insufficient calorie intake can also cause a plateau.
On the keto diet, it is important to monitor the total calorie intake, as too low consumption can cause the body to switch to energy-saving mode, slowing down the weight loss process.
Another reason for a plateau is hidden carbohydrates in the diet.
Sometimes, products that seem low in carbohydrates may contain hidden carbs, hindering the achievement of ketosis. It is important to read labels carefully and monitor the composition of products.
Finally, stress and lack of sleep can negatively affect hormonal balance and contribute to a halt in weight loss.
Chronic stress and poor sleep can increase cortisol levels, which hinders weight loss and maintaining ketosis.
Checking and Adjusting Macronutrients
One of the key aspects of combating a plateau on the keto diet is thorough checking and adjusting of the macronutrients consumed.
First and foremost, it is important to ensure that you are following the correct ratio of fats, proteins, and carbohydrates.
The optimal ratio for most people on a keto diet is about 70-75% fats, 20-25% proteins, and 5-10% carbohydrates of total calorie intake.
To check the amount of macronutrients consumed, simply add all the products and dishes you eat throughout the day to the menu on our website. This way, you can learn not only about your daily macronutrient intake but also whether you are getting enough vitamins and minerals from your diet.
If you’ve noticed a stall in weight loss, try reducing your carbohydrate intake to 20-30 grams per day and increasing the proportion of fats in your diet.
It is also worth paying attention to the quality of the consumed macronutrients.
For example, choose healthy fats such as avocados, nuts, seeds, and olive oil, and avoid trans fats and processed products.
Increase your intake of clean proteins such as fish, chicken, and eggs, and try to avoid processed meat products.
Increasing Physical Activity
When you encounter a plateau on the keto diet, increasing physical activity can be an effective way to overcome this stall.
Increasing the intensity or duration of your workouts can stimulate metabolism and accelerate fat-burning processes.
This is especially important when the body has adapted to the current level of exertion and has stopped responding to previous stimuli.
Start by adding high-intensity cardio workouts such as interval training or running. These types of exercises can help increase your heart rate and improve metabolism.
Additionally, don’t forget about strength training, which helps build muscle mass. More muscle means more calories burned even at rest.
You might also consider diversifying your physical activity. Try adding new sports or activities such as swimming, yoga, or even dancing. This will not only help you break through the plateau but also make your workouts more enjoyable and motivating.
It is important to remember that regular physical activity is a key element for success in weight loss and maintaining a healthy lifestyle overall.
Introducing Intermittent Fasting
One of the effective methods to overcome a plateau on the keto diet is introducing intermittent fasting.
This approach involves alternating periods of eating and periods of abstaining from food.
There are several popular intermittent fasting schemes, such as 16/8 (16 hours of fasting and 8 hours of eating), 20/4, 23/1.
Intermittent fasting helps the body use fat reserves for energy more efficiently, which is especially beneficial on the keto diet.
During fasting periods, insulin levels drop, promoting lipolysis — the breakdown of fat cells. The production and duration of growth hormone also increase, which helps preserve muscle mass and accelerate metabolism.
The benefits of intermittent fasting include:
- accelerated metabolism due to increased growth hormone levels;
- reduced overall calorie intake, contributing to weight loss;
- improved insulin sensitivity and stabilization of blood sugar levels;
- enhanced brain function and concentration due to increased ketone production.
It is important to remember that intermittent fasting is not suitable for everyone. It is recommended to consult with a doctor or nutrition specialist before introducing it to ensure the safety of this method for your health.
Using Supplements and Changing Diet
Supplements can also help overcome a plateau.
Electrolytes, such as magnesium, potassium, and sodium, are critically important for maintaining energy levels and preventing fatigue.
Supplements with omega-3 fatty acids may improve fat metabolism and promote weight loss.
Changing your diet can also play a significant role. Try increasing your intake of fats such as avocados, coconut oil, and nuts to maintain ketosis.
Make sure your diet contains enough fiber, as this can help improve digestion and reduce feelings of hunger.
Including foods high in antioxidants, such as berries and leafy greens, can improve overall health and accelerate metabolism.
