Have you been on the keto diet but not seeing the expected results? Is your scale stuck on just one number, no progress, no regress? Are you feeling disheartened seeing stunning transformations of scores of people online and around you?
The keto diet is not just a diet that helps you lose weight; its a complete lifestyle change that can present many health benefits other than the standard weight loss that most people seem to be after. Starting the keto diet with the wrong expectations, thinking of it as a one fix miracle that will help you fit in your prom gown in just a week is why most people ask themselves, "Am I doing this right?", "Is the keto diet really for me?" "What if I lower the overall intake of all foods?".
This blog will help you understand what the weight stall on keto is, how to remain strong through it, and how to break it.
Is It Really A Keto Weight Stall?
Has it been three months since you've not seen any progress? A real weight stall on the keto diet is described as no change in weight even after three months.
When you are trying to lose weight, its best to keep a log of your progress, write down your weight and measurements along with visual aid of how your body has changed over time. Having a record will show you your progress and show how long the weight loss has been stalled.
Remember that your number on the scale can change daily, based on multiple factors, including water retention, food contents in your digestive tract, bladder retention, and whether you have been building muscle from exercise.
To get the most accurate and stable readings while weighing your self, always weigh yourself on the same scale, at the same time, preferably wearing the same amount of clothing. Also, its best to weigh yourself only once a week so you can check trends of your weight loss instead of getting caught up in the day to day weight variations.
Another essential thing to look out for is your overall journey. Has your weight loss plateaued AFTER a significant amount of weight loss? If that is the case, it's possible that this is not a keto weight loss stall but instead is a healthy weight loss process where this happens to be a new stable weight for a period before it continues to lose again.
Lastly, always look at visual progress. It is possible that you aren't losing weight but still are going through changes in body composition. This is why keeping visual logs is just as important as any other.
If you have done all three and have concluded, this really is a keto weight plateau then read on.
How To Stay Motivated Through A Keto Weight Loss Stall?
As mentioned before, the keto diet is not just an overnight fix to lose weight. It's a complete lifestyle that you need to 100% adhere to, to see spectacular results.
As a rule of thumb, anyone who needs to lose a couple of pounds will do so relatively quicker than someone who has a large amount of weight loss planned.
So once, you are in the longer run, expect pauses, some delays. But they do not mean that you aren't making progress, you have to be vigilant to your body, energy levels, and moods - trust us as long as you are true to your struggle, your body is changing one way or another. No big goals are met without any hurdles or barriers. Don't mind the small hiccups, just stay true to keto.
Remember that the number on the scale does not represent your body composition. The numbers won't tell you if you have gained muscle or your body retains extra water. Neither will it keep account of the weather or your menstrual cycle—these things you need to consider. Do not weigh yourself every day - this will be extremely toxic for your mental health.
And to top it all, if you are new to the keto diet, remember that you have made a HUGE decision. And for your body to get used to this new way of eating, it will take some time. And as soon as your body acquaints with this new eating habit, it will kickstart a healthy weight loss process.
How To Break Through Keto Weight Loss Plateau?
Okay, now we know it truly is a keto weight loss stall. What do we do about it? How do we fix it? This is where you need to truly step back and evaluate why this is happening and then move to a solution.
1. Eating too many carbs
It's possible that you've actually been kicked out of ketosis. Look out for hidden carbs in foods such as deli meats, sausages, packaged goods. Or maybe the frequent bites here and there actually caught up to your weight loss goals? Anytime your carb intake surpasses your tolerance level, you will hit keto weight loss stall.
2. Skipping all carbs for only protein?
Guess what, for the keto diet to actually work, it's not only fats that you need to look out for. If you've had an extra protein in the morning, skimp on snacking on nuts or reduce cheese intake on the day to balance overall nutrients.
3. Try intermittent fasting
The keto diet adapts the body to live without eating for a while. Mixing up fasting with keto and then again changing fasting routines can truly kick your metabolism up a notch.
4. Add in exercise
Try adhering to regular exercise. Whether its a daily walk or high-intensity interval training, just do it daily to get fitter. Try adding in weight lifting in your workout schedule, so you build more muscle and burn calories even when you are resting. The best time to workout is when your insulin is low, so your fat stores are replenished. So perhaps, do it before taking breakfast or right before dinner (especially if you skip lunch).
5. Mental health check
Food is not the only contributor to losing weight. Sleeping less than the required number of hours or having chronic stress releases cortisol, which increases cravings, promotes obesity and stimulates hunger. Always keep a check on your mental health to see if you are doing okay. Avoid stimulants of stress and maintain a healthy routine incorporating stress reduction techniques such as deep breathing, yoga and meditation.
6. Bored with the type of food
Always find pleasure in what you eat. If you arent satisfied with what you eat, you will find yourself in a rut and will chase foods that will satisfy you (regardless of them being good for you or not).