Anyone who has been on a weight loss journey knows that at some point, the weight just stops going down unexplainably. For women especially, it is quite disheartening when the clothes still feel as tight as before or there is no change on the scale. It can be a very disappointing and frustrating thing especially when one is sure they are following the dietary guide lines to the hilt. It is even more disappointing when the weight loss was going great for you and you had your hopes up. This non action phase is called a stall or plateau and it should not be a cause for alarm as it happens to the best of us; no matter which weight loss method you’re using. The most important thing is to figure out a way of how to get back on track of your weight loss journey.
A ketogenic diet is essentially a low carb, high fat diet. With fewer intakes of carbs, the body produces ketones in the liver to be used as energy. On a normal carb diet, the body uses glucose as energy and the fats are stored since they are not being used. When you deprive your body of carbs, it will begin to use ketones as energy. When you are on a ketogenic diet, your insulin levels drop greatly and in turn your body will turn into a fat burning machine hence the weight loss. There are numerous reasons why your ketogenic diet just hit a stall and below, we’re going to look at how we can mitigate them.
Eat the Right Amount of Protein
Even though a ketogenic diet is in low carbs, high fats and a substantial amount of protein, it is very possible to eat too much protein. Eating too much protein can stall your weight loss tremendously. When you eat too much protein, it leads to gluconeogenesis, where the body converts protein to glucose for energy. Not eating enough protein causes you to lose more mass muscle and this means that your weight loss will stall sooner and your body won’t look as good as you intended. The right amount of protein enables you to maintain lean muscle mass as you lose fat and at the same time increase your fat burning capacity.
Doing the Right Exercise, Correctly
While on a ketogenic diet, it is important to exercise because exercise increases the rate of metabolism that is bound to go down while on a ketogenic diet. A slow metabolism rate will stall the weight loss process. Too much exercise does not guarantee weight loss, what is important is the right kind of exercise. Incorporating cardio, weight training and low intensity exercises will give you just the right kind of weight loss that increases your muscle mass build up.
Reduce On Your Intake of Nuts
Nuts are a good part of the ketogenic diet as they are packed with just enough proteins and good kind of fats that all make up part of the ketogenic diet. After all is said and done, nuts still contain carbs. With the nature of nuts, being small and crunchy, it is very easy to over eat them. Overeating of nuts will see your intake of carbs increase. If you find it hard to be disciplined in your nut intake, then eliminating them altogether is the right thing to do.
Get Enough Sleep
Weight loss and weight gain go hand in hand with the amount of sleep we get in. if you’re not getting enough sleep and still doing everything else right, you will not see the desired results no matter how much you try. Some of the side effects of lack of sleep are
- Feeling tired
- When you are tired there’s no motivation to eat healthy or even exercise
- It also makes you hungrier
All the above can be causes of a weight loss stall. Sleep is an important part of optimal health and lack of it can make you eat more and gain weight. You can ensure you get enough sleep by avoiding caffeine at night, eating smaller meals before bed time as opposed to other times in the day and doing something relaxing before bed e.g. reading a book or taking a bath.
Take Advantage of a Structured Plan
A ketogenic diet doesn’t have to be boring. You can still have your favorite meals but still, eat healthily and it won’t feel like dieting.
I believe that anyone can succeed with the Keto diet. By researching it and getting information now you already have shown an interest which is the first step. You have the basic motivation you need, so now you just build on that. Look into programs to see which one will fit you best and get started on this life-changing mission. In no time at all, you will see the results other diets did not give you and you will feel and look great!
One good program I can direct you to is: The Keto Beginning
A very popular program that gives you a variety of easy daily recipes.
Good luck on your journey!