When you are losing weight, through keto, you tend to undergo a change in your lifestyle. Instead of letting you eat whatever you want, you are stuck in eating low-carb foods. Some diet does not last long and you can immediately see the results. But there are those that are long term that the diet will eventually become a part of your life. However, there can be instances wherein your weight stability eventually becomes a weight loss plateau. If this happens, it is no doubt that you will feel discouraged and might not even continue your weight loss journey. We hope this will not happen because lucky for you, there are actually several ways for you to overcome the keto diet plateau.
What Does it Mean to be Under a Weight Loss Plateau?
Research shows that your weight has the tendency to change every day. It can be minimal or a big change, depending on the fluctuations of water in your body. So if you are the type to check your weight every day, do not be surprised that your change is not that big on much you wanted it to be. There can be instances wherein you will not get an accurate result.
In fact, aside from your body water, there are still other factors that can contribute to your overall weight: body composition changes, exercise, hormones, and medications. Considering this, there can be times when you are not really experiencing a weight loss plateau but just a slower effect on your weight loss procedure. With this, it is best to get a further study on what is happening to your body to determine the problem.
Check if you have a Weight Loss Plateau
Other than going to the doctor for a check-up, you can actually check if you have the “condition” by yourself. Just do the following steps:
- Monitor the progress of your weight. But focus on the changes over long periods than short ones. This will have a more accurate result.
- You will be able to determine that if it is a plateau if you were able to experience a huge weight loss. For example, you have a consistent weight for more than 4 months after you had a huge loss in your weight. That is not a weight loss plateau. Instead, it is a normal weight loss process.
- Do not just depend on your scale. Sure, the scale will determine your weight. You know that you are undergoing weight loss plateau when your body changes but the weight showed in the scale does not.
How to Overcome Keto Diet Weight Loss Plateau?
Once that you are sure that you have a plateau in weight loss, you need to find a way to break through it. Lucky for you, there are easy ways to do this.
Avoid too many carbs
One of the basic things that you should do when you are losing weight is to restrict your carbohydrate intake. You can do this when you control the food that you eat by avoiding sugary desserts, starchy side dishes, and small bites of your favorite dishes.
It is also important to note that there are such things as not obvious overconsumption of the forbidden food or cabs. These are low-carb alternatives, hidden carbs, non-starchy vegetables. Watch out for these as you might be already eating this without knowing that they contain carbs.
What you can do about this is to monitor and evaluate your carb intake. You can do this by checking your carb tolerance first and make sure that you do not go over it. One effective way to prevent going over your limit is to read food labels and the ingredients list.
After checking the list, you can then decide if certain food or ingredient contains a lot of carbohydrates or not. If you are going to eat outside, do not be shy to ask the carbs and sugars in the condiments or even the sauces. This will help you maintain your diet.
Avoid too much protein
To be honest, you might find it difficult to avoid protein as it is found in tons of food such as eggs, cheese, and nuts. So even if you think that a small portion of this and that is not harmful to your diet, think again.
To keep a healthy and well-balanced protein amount in your body, just keep an eye on the food that you eat. You can also add fat in some of your food to have more satiety.
Habits and emotions
Surprisingly, even your habits and emotions can play a part in weight loss plateau. Both can trigger and even have an effect on your eating habits. To avoid this, you need to make sure that you do not get bored with your food. Yes, during weight loss you tend to eat the same things over and over again. When this happens, your body has a tendency to crave other foods that may break your weight loss plan.
Another possible reason is that you are eating because you are stressed or full of emotions. Admit it: when you are experiencing intense feelings, you tend to eat a lot. So be sure that you can control yourself during these situations through mindful eating. Remember that you should never eat because of your emotions of boredom. Otherwise, you will end up not getting your desired body type.
Losing weight is hard. You have to go through hardships of avoiding your favorite food and so on. You need to calculate and watch out for all the food that you eat to make sure that you are on the right path.
But think of it this way, once you are able to surpass this, you will eventually get the body you’ve always wanted and you can show off your hot and sexy body. So hang on tight for a little bit, and surely, all your hard work will pay off.