Trouble with Keto?

I am doing keto and intermittent fasting correctly, yet I have plateaued. Why?

When most people start keto and intermittent fasting they lose a lot of water weight the first week and then it slows down. It is important to note that your body can only lose up to two pounds per week, and that’s with a healthy metabolism. Your goal is to get healthy first, and lose weight second.

When doing keto it is all or nothing. In other words you can not half do it. That means no cheat days or carb cycling. If you are still having hunger or cravings then you are not fat-adapted. However, if your energy has improved, you have no cravings, your hunger is gone and you feel vibrant, then it is working.

You are becoming healthy and you need to give your body more time to heal and repair itself.

Atrophy, loss of muscle protein, looks like fat. Your body repairs this first by building more muscle, and muscle weighs more than fat per unit of volume. You may notice that you are shrinking especially on the waist – you are losing fat – but your protein is also building and going up.

Here are 9 reasons why you may have plateaued.

1. Double-check your carbs and make sure there are no hidden carbs somewhere. Maybe you are consuming wine, bread, wild rice, or fruit. Or “keto-friendly” snacks, which, if you look at the ingredients, are loaded with sugar or ingredients you should not be having.

2. What is your fasting pattern? Maybe you need to fast longer. There are many different ways you can do this. If you have a slow metabolism then maybe you need to go to OMAD ( one meal a day). If you are doing a 16 hour fast, extend to 18 to 20 hours, or even try extended fasts so you eat every other day. If you are not hungry, don’t eat!

3. Are you experiencing some bloating? You’re eating all these vegetables and you are not used to them. Maybe you need to increase or decrease your vegetable amounts. Especially if you have SIBO – then you need to just cut the vegetables out right away. You can get bile salts as well (they will help with SIBO). SIBO will cause your gut to be filled with fiber, and you will tend to have constipation, water retention and bloating.

4. How much fat are you consuming? When you first start out you add more fats to help you go longer between meals, but once you are fat-adapted you want to decrease the dietary fat
to about 75 g a day so that your body will burn your own body fat. This is just a matter of not adding extra fat like nuts, MCT oil, butter, coconut oil, etc. Instead, just eat the fats that come normally with the protein.

5. Add exercise, especially if you can do it each day while you are fasting. If you are in the age range of 40 to 60 then you want to work out about twice a week and spread it out. Just make sure that the workouts are intense or long enough to really cause your whole body to be exhausted. However, you don’t want to overtrain so use good judgment.

6. Make sure you are getting enough sleep and add another 30 minutes to an hour. Maybe you need to add a nap, go to bed earlier, or sleep later. While sleeping you trigger growth hormone, and sleep can also greatly improve your metabolism.

7. Try adding supplements like apple cider vinegar diluted in water, potassium from electrolyte powder or vegetables, vitamin B1 from nutritional yeast, magnesium from electrolyte powder and veggies, paired with Vitamin D. These are all things that will help improve your insulin by lowering insulin resistance. If you reduce insulin you will lose more weight. This is not recommended unless you are fasting and your carbs are low because if you add nutrients on top of frequent eating and on top of additional carbs it just doesn’t work.

8. Reduce your stress by working to improve it or separating yourself from the stressor and your body will respond greatly.

9. Fix the underlying health conditions you may have that are not associated with weight. Take the weak link of the body, whether it’s the thyroid, gut, inflammation, etc. and correct it to speed up your metabolism – which will lead to healthy weight loss.

Last updated: Oct 12, 2023 18:55 PM