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Keto Plateau: Why It Happens and How To Break Out Of It

keto-plateau-why-it-happens-and-how-to-break-out
<article> <section> <p align="justify">It’s a very common for people who follow the keto diet to experience a huge weight loss flush when they’re first starting out. But, a couple of weeks or months later, most people tend to run into a plateau with their weight loss.</p> <p align="justify">Here at Warrior Made, we know that is can be extremely discouraging to not see the number on the scale move no matter what you do. That’s why we’re here today to share with you some great news!</p> <p align="justify">After you’ve reached a keto plateau, it’s entirely possible to start losing weight again and reach your weight loss goals by evaluating your diet and approach.</p> <p align="justify">So today, we’re going to talk about why you may be plateauing on the keto diet. Then we’ll cover how you can get out of a keto plateau to get back to working on your weight loss goals!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Is A Weight Loss Plateau?</header> <p align="justify">We get it—it can be frustrating to know that you’re doing everything right, but not seeing the number on your bathroom scale go down. </p> <p align="justify">When you first start the keto diet and cut out carbs, your body gets all the energy that it needs from your glycogen stores. Glycogen is a type of carbohydrate found in your liver and muscles <sup>1</sup>.</p> <p align="justify">The reason that you experienced rapid weight loss when you first started keto is because your body released a ton of water. Water comprises a good part of glycogen, so when your body is using glycogen for energy, you’re also losing water weight. <sup>2</sup></p> <p align="justify">As you start to lose weight, you’re going to lose a bit of muscle along with the fat that your body is getting rid of. Muscles help to boost your metabolism, so as you lose weight your metabolism is going to slow down <sup>3</sup>. The more weight you lose, there’s a chance that you could be losing muscle as well. It’s possible that this could cause you to not burn as many calories as you did when you had a higher weight.</p> <p align="justify">A weight loss plateau happens when the calories that your body is burning is equal to the number of calories you’re eating <sup>1</sup>.</p> <p align="justify">To start losing weight again, you either need to increase the number of calories that you’re exerting—or you need to decrease the number of calories that you’re consuming. But, if you’re on keto, is it normal for you to plateau?</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/rocks-balancing-at-beach-0145.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/rocks-balancing-at-beach-0145.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/rocks-balancing-at-beach-0145.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/rocks-balancing-at-beach-LR-0145.jpg" class="img-fluid" alt=" rocks-balancing-at-beach"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Can You Plateau On The Keto Diet?</header> <p align="justify">Yes, you <i>can</i> plateau on the keto diet!</p> <p align="justify">It’s absolutely normal to experience a weight loss plateau on the keto diet. This is especially true if you’ve already lost a lot of weight on keto.</p> <div class="sub-head">Use A Macro Calculator</div> <p align="justify">Now, even if you’re experiencing a plateau in your weight loss, it doesn’t mean you should give up and go back to an unhealthy lifestyle. By making a couple of changes in the way you’re approaching your weight loss—and taking a look at your macros—you can easily get back on track with losing weight.</p> <p align="justify">That’s why we highly recommend using a macro calculator and a macro tracker along with the keto diet for weight loss. Macros are the molecules that our bodies use to create energy; fat, protein, and carbohydrates are macros!</p> <p align="justify">As you lose weight, the needs your metabolism has changes. Meaning you’ll need to eat fewer calories than you once did. A macro calculator will show you exactly how many calories (and how many grams of protein, fat, and carbs) you should be consuming on a daily basis to maintain or lose weight.</p> <p align="justify">The more weight you lose, the more your macros are going to change. Make sure to plug your new weight into a macro calculator every couple of pounds to make sure that you’re eating the exact macronutrients that your body needs.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Do You Do On A Keto Plateau?</header> <p align="justify">When you experience a keto plateau, you should first figure out if what you’re experiencing is actually a weight loss plateau. To discover if you’re actually stuck in a keto plateau, you should ask yourself:</p> <div class="sub-head">How Long Have I Been At This Weight</div> <p align="justify">It’s normal to experience weight fluctuations or remain the same weight if you’re weighing yourself on a daily basis. Certain medications, the amount of salt that you ate (or didn’t eat), how much water you drank, your hormonal balance, and even the types of food that you ate the previous day actually impact the daily number on your scale <sup>4</sup>.</p> <p align="justify">But, if you haven’t lost any weight within a month or several, you are most likely experiencing a weight loss plateau.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Natural Causes For Weight Fluctuations</header> <p align="justify">It’s normal to experience fluctuations or remain the same weight if you’re weighing yourself on a daily basis. Certain medications, the amount of salt that you ate (or didn’t eat), how much water you drank, your hormonal balance, and even the types of food that you ate the previous day actually impact the daily number on your scale <sup>4</sup>.</p> <p align="justify">But, if you haven’t lost any weight within a month or several, you are most likely experiencing a weight loss plateau.</p> <p align="justify">Here’s what you can do about it:</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/childs-pose-downward-dog-0145.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/childs-pose-downward-dog-0145.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/childs-pose-downward-dog-0145.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/childs-pose-downward-dog-LR-0145.jpg" class="img-fluid" alt=" childs-pose-downward-dog"> </picture> <ol> <b><li><div class="sub-head">Look at your exercise patterns</div></li></b> <p align="justify">If you’ve <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-break-through-plateaus/"rel="noreferrer"><b>paired exercise</b></a> with your ketogenic diet and noticed that you aren’t losing any weight, <i>but</i> you seem to have dropped a couple of clothing sizes—good news, it’s not a plateau!</p> <p align="justify">Most likely you’re gaining muscle, which will cause the number on the scale to stay the same.</p> <b><li><div class="sub-head">Track your macros</div></li></b> <p align="justify">Like we mentioned earlier, carbs can sneak in places that you least expect them (we’re looking at you, <a target="_blank" href="https://www.warriormade.com/content/diet/easy-keto-friendly-salad-dressings/"rel="noreferrer"><b>salad dressing</b></a>). Start tracking your macros to make sure you’re not eating too many carbs and testing your keto levels to see if you’re actually in ketosis!</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/calculator-on-graph-paper-0145.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/calculator-on-graph-paper-0145.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/calculator-on-graph-paper-0145.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/calculator-on-graph-paper-LR-0145.jpg" class="img-fluid" alt=" calculator-on-graph-paper"> </picture> <b><li><div class="sub-head">Prioritize your fat intake</div></li></b> <p align="justify">Unlike what you may have heard, the number of calories that you’re eating on the keto diet do matter. Fat is rich in calories. If you’re eating too much fat for your body to burn, you’re adding in unnecessary calories that your body doesn’t need. Thus, resulting in halted weight loss.</p> <p align="justify">The purpose of adding in extra fat with your snacks or meals—like butter to your steak or oil to your vegetables—is to ensure that you’re not feeling hungry between meals. If you’re snacking on fat bombs throughout the day, you’re not giving your body the chance to use your body’s fat stores for energy. You want your body burning its own fat stores as much as possible because that’s what results in weight loss <sup>5</sup>.</p> <p align="justify">At the same time, if you’re not eating enough fat to keep yourself feeling full, you’re more likely to snack throughout the day. Increasing the chance of you eating too many carbs or too many calories. </p> <p align="justify">You want to make sure you’re eating <i>enough</i> fat on the keto diet to keep yourself satiated, while not eating so much that you start gaining weight back--so tracking your fat intake will surely help you if you’re plateauing. </p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-in-half-seasoned-0127.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-in-half-seasoned-0127.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-in-half-seasoned-0127.jpg "> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-in-half-seasoned-LR-0127.jpg" class="img-fluid" alt=" avocado-in-half-seasoned"> </picture> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Do You Gain Weight When You Stop Keto?</header> <p align="justify">If you’ve lost enough weight on the keto diet and you’re interested in adding carbs back into your life, you may worry about weight gain.</p> <p align="justify">Slowly adding carbs back into your life can be exciting, but make sure that you’re eating healthy, complex carbs. Binging on unhealthy carbs will lead to weight gain. If you watch your portion control of high-carb foods, you may not experience weight gain when you stop the keto diet.</p> <p align="justify">However, at <a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/"rel="noreferrer"><b>Warrior Made</b></a>, we are passionate about a sustainable ketogenic diet for a healthy lifestyle--so instead of quitting keto all-together, we advocate for a cheat day, followed by a fasting day. That way you’re fresh and ready to continue on your keto journey and keep working towards building a healthier you!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Wrapping Up</header> <p align="justify">If you’re struggling with a keto plateau, know that you’re not alone in your struggle. It’s completely normal to experience a stall in your weight loss while following keto. Try making small adjustments in your lifestyle and in your macros. Stay consistent and you should start seeing weight loss again in no time!</p> <p align="justify">At Warrior Made, we offer the <a target="_blank" href="https://www.warriormade.com/go2protein/shop/"rel="noreferrer"><b>best supplements</b></a> to pair with your keto diet to help you live a healthier life! Experiencing a weight loss stall is completely normal on keto, but you shouldn’t give up hope. Adding in new <a target="_blank" href="https://www.warriormade.com/content/exercise/best-way-to-lose-weight/"rel="noreferrer"><b>exercises</b></a> can help push you past your plateau by increasing the number of calories that you’re burning. If you’re having a hard time finding keto recipes that fit within your macros—and that taste good—check out Warrior Made’s recipes.</p> <div class="sub-head">Resources</div> <ol> <li><p align="justify"><a target="_blank" href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615rel="noreferrer"">Getting Past A Weight Loss Plateau</a></p></li> <li><p align="justify"><a target="_blank" href="https://8fit.com/nutrition/glycogen-gluconeogenesis-and-water-weight/"rel="noreferrer">Losing Water Weight: How Carbs Really Work</a></p></li> <li><p align="justify"><a target="_blank" href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508"rel="noreferrer">Metabolism and Weight Loss: How You Burn Calories</a></p></li> <li><p align="justify"><a target="_blank" href="https://blog.virtahealth.com/break-weight-loss-plateau-low-carb/"rel="noreferrer">How To Break A Weight Loss Plateau On A Low Carb Diet</a></p></li> <li><p align="justify"><a target="_blank" href="https://blog.virtahealth.com/dietary-fat-burned-before-stored-fat-keto/"rel="noreferrer">Is Dietary Fat Burned Before Stored Fat On A Ketogenic Diet?</a></p></li> </ol> </section> </article>

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