How to Break the Weight Loss Plateau on Keto?
Weight loss journey is never the same. It’s often pretty rapid in the initial phase and then hits a plateau. This is when your weight loss has slowed down and eventually stays in a constant range.
No matter what you do, the weight just doesn’t budge. This is known as a weight loss plateau and is a common occurrence in any type of restrictive diet, including keto diets.
Read on to learn the causes of weight loss plateau and understand how to get over weight loss plateau on keto.
Why Does Weight Loss Slow Down on Keto?
A rapid weight loss shortly after starting keto is natural. Then most of us end up hitting a weight loss plateau. This is partly because your body adjusts to the new regime and your metabolism slows. In other words, you burn less calories for the same amount of work for which you burn more calories earlier.
Other causes of weight loss plateau includes:
- Too many calories from high fat foods that prevent you from achieving a calorie deficit
- Too much glucose in your system may prevent you from entering ketosis. In that case, alongwith carbs you need to reduce your protein intake. The body can break down excess protein into their basic unit, the amino acids and can convert it into glucose.
- Consuming too much sugar alcohols can affect your blood sugar levels thereby preventing ketosis.
- High stress levels
- Haphazard sleep schedule
- Faulty exercise routine
- Underlying medical conditions such as hypothyroidism, high insulin levels, etc can act as a barrier in achieving ketosis.
Can a Cheat Day Break a Plateau?
A cheat day might help you break the plateau. It can give your metabolism a bit of a boost and help convince your body that the famine is over. As a result, the metabolism increases and you may get a breakthrough.
However, overindulging on your cheat day or having it too often can completely ruin the weight loss goals.
How Long Does a Keto Plateau Lasts?
Even though all of us would love to have a weight loss journey that is linear, often reality isn’t the same. Weight loss on keto during the first week is very quick, it slows down later and then the pace stalls or stops after a few weeks. This keto plateau can last anywhere between eight to twelve weeks.
Why does our weight plateau?
Weight plateaus are best explained through the “set point theory”. Our body is conditioned to to maintain itself in a stable condition. This is known as homeostasis. It is a natural, physiological process which enables your body to maintain a stable temperature or weight. Every human being has their own natural “set point” which is determined by their genetic code (your DNA) as well as the environment you are in.
Over the years, as you keep gaining weight, your natural set point also goes higher. Your body resets to a newer and higher weight.
A set-point range is between 5-10% of your body weight which means at any given time, you can gain or lose that much without much resistance. Now as you try to go below this range, your body, which is programmed to function optimally at the higher weight will resist. It will do everything to try and maintain the present weight. Therefore you reach a stalemate situation despite practicing healthy habits.
What exactly happens in a weight loss plateau?
Though weight loss plateau looks like you have achieved a stalemate, several things are happening inside of you:
- The body starts conserving energy by reducing your basal metabolic rate (BMR). It learns to work more efficiently with lesser energy.
- It also reduces your body temperature, thyroid function and the amount of fat burned.
- It increases your ghrelin levels that leads to more conservation of fat stores.
Can a Keto Weight Loss Plateau Last Forever?
Even though a keto weight loss plateau can last from several days to weeks to even months, you can get past it by building healthy habits and making certain changes in your lifestyle.
