You were losing weight with the keto diet. But suddenly…the results stopped happening. Maybe it's been a week, three weeks or even three months. Today, we're going to talk about how to overcome a weight loss plateau on the keto diet.
This is really about going back to the beginning.
Back To The Basics
The first thing I would recommend, is to start tracking your food. Now, I know that's annoying…it's inconvenient… but it's POWERFUL.
If you're anything like me, you grew up in the “Fat Free Era”. At 14-15 years old, I learned that fat was the enemy. Experts were saying that eating fat was making us fat and causing all kinds of health issues.-Health Coach Tara
So, when I first started Keto… I had never eaten above 30% fat in my diet (on purpose anyhow). My brain said DANGER… because of all the early programming I was exposed to. Does this sound familiar to you?
Whenever I hit a plateau or am not seeing the results I want, I go back to tracking my food until I start to see the results I want to see. I use it as a tool… a way to check my intuition.
More often than not, within a day or two of logging my food, I start to see some patterns emerge and get some ideas on how to fix what I've been doing wrong.
If you have a busy job and don't have time to log your food, there are a few different strategies you can follow.
- Log your food ahead of time. Essentially, you're creating a meal plan that you'll follow throughout the week. Then adjust each evening for what you actually did and review your macros.
- Log what you usually eat in a day or what you can remember eating the past three days. Take a look at the macros and see what you could adjust.
- Log your food at the start or end of your day instead of on-the-fly.
Shake Things Up To Keep Your Body Guessing
When trying to overcome a weight loss plateau on the keto diet… Remember that our body is fantastic at adapting to new situations. When you introduce a new stressor…be it a new workout program or a new diet (keto)…it's primary goal is to re-balance itself.
So, what we like to do is change things up. For example, on Monday I intermittent fast for 14 hours, on Tuesday it's 16 hours, on Wednesday it's 20 hours, on Thursday it's 12 hours.
When we travel, we use it as a way to really extend our fasting and change up the foods we're eating on a regular basis.
You can do this with exercise as well. Don't do the same workout every day. Have a balance of cardio, strength, yoga, etc.
Net Carbs vs. Total Carbs
When you hit a plateau, it's a great time to pause and go back to counting Total Carbs. This will allow you to see where you've let a lot of carbs sneak into your diet.
Often, when we count net carbs… a lot of sugar substitutes or artificial sweeteners are present in the diet. For some people, these artificial sweeteners or sugar substitutes can stall out weight loss.
Is it worth a week without these additives to see the scale start moving again?
When you're trying to overcome a weight loss plateau on the keto diet…
Remember that you didn't learn to walk in one day.
You didn't create the health issue you may be facing right now in one day.
It took small things…done over an extended time period to get to where you are today.
The same is true in reverse.
The keto diet is famous for FAST results… but at some point we ALL hit a plateau.
What other strategies do you have that you can share with us and other readers? Post in the comments below!