The ketogenic diet has become one of the top diets worldwide. It does not come as a surprise. With all its proven benefits, going for a keto lifestyle is a terrific step towards being fit. However, there is such a thing as keto diet plateau which can get very discouraging. Here is what keto plateau is all about and what you can do if you find yourself in a weight loss plateau.
What a Keto Diet Is
Before going into what to do when you experience a keto diet plateau, let us first have a brief refresher about what this diet is all about. A keto diet is essentially a high fat, low carbohydrate diet. The logic here is when you increase fat and drastically reduce carbohydrates in your diet, eventually the body goes into a state of ketosis. Here, the body burns through all the glucose and since that is not enough, it uses fat as an alternative source of fuel. Ketones are the by-product of this process and these have proven health benefits to the body.
Keto Diet Kinds
There are many ways to go about a keto diet. The four most utilized are the following:
- Regular. This is the standard type of keto diet. Here, you follow this ratio: 75% fat, 20% protein, and 5% carbohydrates. You follow this dietary ratio in all your meals.
- High Pro. This type of keto diet has a higher protein count. The ratio is as follows: 60% fat, 35% Protein, and 5% carbohydrates. Again, you have to remain consistent with this ratio throughout all your meals for it to be effective.
- Cyclical. The cyclical type is a lot more advanced and is usually used by professional athletes. Here, you follow either the regular or high pro ratio for five days and then you load up on carbohydrates for two days. These two days usually are scheduled for strenuous training so you have to have enough energy to finish the reps.
- As needed. Since this is a flexible type of a diet, one should be well versed with how to count carbs, protein, and fat to succeed with this type. Here, you follow either a regular or high pro ratio on days when you do not have to strenuous activities. During heavy workout days, you then load up on carbs.
Benefits of a Keto Diet
One more thing before we move on to talking about a keto diet plateau. There are many benefits that a ketogenic diet offers. Here are just some of them:
- Very effective at weight loss
- Gives a feeling of satiation which means fewer cravings and a better mood
- Known to help in treating several conditions and diseases including:
- Cardiovascular diseases
- Brain injury
- Alzheimer’s disease
- Parkinson’s disease
- Lowers blood cholesterol
- Enhances insulin sensitivity
- Regulates blood sugar
- Retains muscle even when you lose weight
With all these benefits, it really does not come as a shock that more and more people are switching to a keto lifestyle.
Keto Diet Plateau
There is such a thing as a keto diet plateau. This happens right around the time when you experience significant weight loss. It is as if the body as adjusted to the new type of diet so, in a way, weight loss happens a lot slower than you are probably used to.
Of course, any weight loss plateau can get a lot frustrating especially if you are putting so much time and effort at sticking with the new lifestyle. But all is not lost. Here are some ways that you can manage the symptoms of a keto plateau:
Be aware of what you are eating.
You have to stick with any of the aforementioned ratios. Track your ketones, carbs, and calories. You have to eat smart not to eat less. Getting the ratio right will fast track your keto progress.
Avoid bad habits.
There are several destructive habits that could be a factor in a keto diet plateau. Some of these include getting stressed out and not getting enough sleep. When this happens, there is a larger craving for sugar and carbs because the body will naturally look for a quick energy boost since it had insufficient rest. Sleep right and live right. This will definitely help you achieve and maintain healthy ketosis.
Do activities in conjunction with your keto diet.
Food is just one factor in the equation. You have to do activities parallel to dieting to maximize the effects you can get from this lifestyle. Intermittent fasting (IF), for example, is one of the best ways to achieve ketosis. Here, you look into the time when to eat. It is usually 8 hours of regular eating which will then be followed by 16 hours of fasting. It is important that you eat enough but not too much during the eight-hour window period. Look at what you are eating as well.
Apart from IF, you should also do physical activity. For professional athletes, strenuous activities is part of the job so it is understandable that they do they cyclical type or take more carbs as needed. For regular folks, however, yoga is the best way to go. While it is low energy, it still burns up calories like a regular exercise does. The best thing about yoga is that it helps you focus, improves the mood, and enhances your flexibility.
Stay the course and be consistent. Eventually, you will appreciate the changes. Drastic weight loss can be dangerous so do not pine for immediate results. Do it gradually, one day at a time. As with any change, patience is a virtue. If you want to achieve long-lasting results, you have to learn to persevere even in the midst of a keto diet plateau.
See a keto expert.
If all else fails, there might be something that you are not doing right. A keto expert’s advice will be very valuable in this instance. This way, you can diagnose where the problem is and find a healthy solution to solve it. Do not self-medicate. Remember, going overboard with ketosis has potentially life-threatening side effects. Stay safe and consult a trusted nutritionist or a physician with extensive knowledge and experience when it comes to a ketogenic diet.
All is not lost when you experience a keto diet plateau. There are several ways to counter these symptoms. Once you employ them, it is just a matter of time until you fully enjoy once again the benefits of this healthy lifestyle.