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The dreaded weight loss plateau. It can happen with any way of eating but I hear people talk about it ALL the time in regards to keto. That they were losing weight and then hit a stall or plateau. It can be SUPER frustrating but it’s no reason to give up! One thing to consider with keto in particular is that there can be dramatic weight loss in the beginning because your body is letting go of a lot of fluid that you were holding onto from all of the carbs. I have listed 10 things below that you can do to break through a weight loss stall.
1. Track your macros.
There are many different approaches to keto/low carb and and many people tend to take a “lazy keto ” approach in that they don’t typically track my macros. If you do hit a stall on Keto and aren’t tracking your macros it is a good idea to start so that you can get a solid understanding of how many carbs you are eating. Typically, it is recommended to eat no more than 30 net carbs per day and some foods may have more carbs then you realize which is where tracking is important.
2. Pay more attention to calories.
As mentioned above, there is a huge emphasis on tracking your macros when following a ketogenic/low carb lifestyle, however, calories matter too. A lot of keto recipes that are high in fat also tend to be high in calories as well. If you are only eating when you are truly hungry then this may not be a concern for you. However, if have been indulging in a lot of those yummy keto recipes and have hit a stall it may be worth paying attention to how many calories you have been consuming.
3. Make Sure you are eating the right amount of protein.
Keto is MODERATE protein not HIGH protein. The reason being that when you eat low carb paired with high protein your body can actually convert the protein to glucose for fuel which is what you DON’T when trying to achieve ketosis.
4. Eat Whole Foods.
Just because something is low carb or high fat it doesn’t mean that it’s beneficial to your body. Quality matters. Try to stick to whole foods as much as possible as leave the processed and packaged stuff as occasional treats.
5. Intermittent Fasting.
While it’s not necessary when following a keto diet, intermittent fasting can be SUPER beneficial especially if you have hit a weight loss stall. You can read more about intermittent fasting HERE.
6. Cut back on the cheese on heavy cream.
Boo! I know, what fun is that, right? One of the great things about keto is the cheese and heavy cream, am I right? But as I mentioned above, they can be high in calories and it can be easy to overdo it. I have read that up to 4 ounces a day of cheese and 4 tablespoons a day of heavy cream is a good rule of thumb.
7. Watch Your Fruit Intake
While fruit is super yummy and has great nutritional value, certain fruits can be very high in carbs and can certainly stall your weight loss on the keto diet. With that being said, many people do successfully incorporate berries into a keto diet but they should be eaten in moderation.
8. Plan out your meals for the next week.
You have heard it before but fail to plan and plan to fail. Yes, planning out your weekly meals does take time but it’s a great way to be more in control of what is going into your body. It can also save you money and tons of frustration – especially if you are super busy.
9. Drink more water.
Switching over to a keto lifestyle can require drinking way more water then you are used to but it’s so important. The general rule is that you should be drinking half of your body weight in ounces. So if you are 150 pounds then you should be drinking about 75 ounces of water daily.
10. Get more sleep.
Our bodies don’t work the way they should when we are not getting enough sleep. Our weight loss can stall and cravings can increase as our bodies are looking for additional sources of energy.
Do you have any others tips on how to break through a weight loss plateau on the keto diet? I would love to hear in the comments below!
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