Nothing can be as frustrating as having your weighing scale stuck at one reading!
And that too after your eagerness has reached a higher level!
This is what happens with most keto dieters! Stalling on keto is a common phenomenon that almost everyone following this special diet has to face.
When you first begin your ketogenic diet, you are most likely to experience a dramatic drop in your weight.
And much to your delight, this weight loss often continues for another few days or weeks. The remarkable results are bound to fuel your hopes and it can become even more difficult to wait until you have finally achieved your weight loss target!
But, then comes the dampener!
Stalling on keto!
Within a few weeks into ketosis, the weight loss effect tends to slow down. It can cause deep frustration and may even affect your motivation to continue the diet!
So, what do you do when the weight loss isn’t happening as fast as you would like?
Read further to find why exactly stalling on keto occurs and the ways to avoid it. The tips given below are aimed at maintaining and speeding up ketosis so that you can get closer to your target weight soon.
Why Does Stalling On Keto Occur And How Can You Avoid It?
1. You Are Eating Too Many Carbs
The first rule of a keto diet is to reduce your intake of carbs to the lowest possible level!
You may have stuck to this rule for the initial few days of your diet. Most keto dieters are able to follow the rule to the ‘T’ at least during the initial period, just like you.
But, as the weight loss begins to kick in, they stop taking the low-carb rule seriously!
The drastic weight loss in the initial period makes them believe it’s not all that difficult to lose weight after all. And this is the mistake most people do, perhaps including you too!
You start cheating on yourself and sneak in carbs into your diet. This is a common reason for stalling on keto.
When you eat more than the recommended allowance of carbs, 30 grams a day, your body no longer relies on fats as its source of energy.
It begins to use carbs again to fulfill its energy requirement!
As a result, your body comes out of the weight loss mode.
The only way to avoid this is to stick to the golden rule of not more than 30 grams of carbs per day!
2. You Are Eating Too Much Proteins
Keto diet recommended a moderate intake of protein for a reason. A low carbohydrate intake combined with too much proteins can stimulate gluconeogenesis resulting in the conversion of proteins to glucose.
It is the same glucose that can cause stalling on keto and prevent you from losing weight.
The solution is simple!
Make sure you are not eating too many proteins. You may also lower your protein consumption slightly to speed up the keto benefits.
3. You Are Not Eating Whole Foods
Remember that any and every food that’s high-fat and low-carb isn’t free-for-all on the keto diet!
When you follow a keto diet, you are advised to eat foods high in healthy fats and low in carbs. And when you do it, you should stick to the wholesome foods like grains and veggies.
Treat yourself with packaged foods and ready meals, though high-fat, only occasionally. These foods contain excess calories that can lead to stalling on keto and inhibit further weight loss.
To avoid this, eat wholesome foods such as:
- Whole wheat bread and pasta
- Whole Rye
- Brown rice
4. You Are Eating Nuts In Plenty
Though nuts can be a part of a keto diet, not keeping a track of how much of them you are eating can cause stalling on keto.
Nuts are calorie-dense as well as carb-rich!
Needless to say, if you want to eat nuts for your protein requirement, keep them in limit!
If you do want to snack on nuts, opt for the high-fat and low-carb options such as:
- Brazil nuts
- Macadamia nuts
5. Did You Forget Intermittent Fasting?
Most people are firm believers in the keto diet! That’s good because this diet has been proven to offer a number of benefits.
But, there’s no reason for why you shouldn’t combine your keto diet with intermittent fasting, which has its own benefits.
Intermittent fasting can help you get faster results for losing weight, especially when you are experiencing stalling on keto!
Intermittent fasting involves including periods of fasting in your keto diet to control your overall caloric intake.
It can nurture your metabolism, and provide a break to your body from digesting fats all day long. You can fast for 24-hours at a stretch once or twice a week to speed up your keto results.
6. You Are Ignoring Physical Activities
If you are extremely obese, there is a chance that you have ignored your physical activities for too long.
But, now that you have decided to improve your health, lose excess weight and be lighter, you need to pay attention to how much you move your body.
Stalling on keto is common in the dieters who don’t attach much value to exercises and workouts.
You may as well skip this if you are ready to wait to achieve your target weight. But, if you are stalling on keto and want the things to happens more quickly, you must exercise regularly.
You can work out in the gym and lift weights to boost your metabolism and stimulate the fat burning rate.
Or, you can opt for simple physical activities and perform aerobic exercises such as:
These exercises can not only increase your calorie consumption, but also create changes in your biochemical and hormones regulators to help you lose weight faster.
7. You Are Not Getting Enough Sleep
Weight loss can stall if you are not getting enough sleep. Frequent interruptions in sleep can affect your circadian rhythm and prevent faster weight loss.
A lack of proper sleep can also increase your hunger and cravings and force you to consume foods that are not keto-friendly.
You can avoid stalling on keto due to the lack of sleep with some strategies such as:
- Try breathing exercises and meditation to calm the mind
- Avoid any form of distraction including a dim light in your bedroom
- Drink a glass of warm milk before the bedtime. For better results, add a small piece of cinnamon to the milk while it’s boiling, strain the milk and drink it.
What’s The Bottom-Line?
Stalling on keto can be frustrating; but it is definitely not unavoidable!
Being little smart with your food choices and exercising regularly can accelerate the weight loss effect again.
You can also use the Perfect Keto Products to stimulate the production of ketone bodies and speed up ketosis.
This will help you avoid stalling so that you can reach your target weight much earlier!
If you find this article useful, please feel free to share it with your friends to help them overcome plateau.