How to Break Through Your Keto Weight Loss Plateau

If you are wondering how to break through your keto weight loss plateau, you may have hit a stumbling block. Overweight women are notorious for underestimating their daily caloric intake by as much as 57%, according to a recent study. One pound of stored fat contains about 3,500 calories, which translates to about 100 calories in a tablespoon of butter. To avoid this, keep a food diary or use an app to keep track of your caloric intake.

Intermittent fasting

If you've hit a plateau in your keto weight loss efforts, consider a fat fast. By fasting for a couple of days, you can create an extreme calorie deficit. Fasting for a few days can also help kick-start your metabolism. But be aware: intermittent fasting isn't for everyone. If you're unsure of whether intermittent fasting is right for you, consult a health care professional first.

While intermittent fasting may seem like a great way to burn fat, many people have trouble breaking through their plateaus. The problem is that the intermittent fasting diet can slow down your metabolism if you restrict your calories too severely or follow the wrong eating schedule. If you're concerned about hormonal imbalances, consult a health professional before trying intermittent fasting. Also, keep track of your calorie intake during your non-fasting periods.

Keeping carbs low

A key component of the keto diet is keeping carbohydrate intake low. While you may experience rapid weight loss, you may encounter a plateau if your intake is lower than you've been used to. This happens due to your body adapting to the calorie restriction and decreased energy expenditure. A good solution to break this plateau is to gradually increase your daily net carbohydrate intake in increments of 5 grams. When counting your carbs, be sure to eliminate hidden carbs.

One of the best ways to check your ketone levels is by using a ketone monitor. It will show you if you've over-indulged in carbohydrates. However, it's important to remember that carbohydrate intake is not directly proportional to net carbohydrate intake. To track carbs and calories, use a ketone monitor, breath test strips, or urine test.

Avoiding processed foods

A key to breaking through your keto weight loss plateau is avoiding foods high in refined carbohydrates. While it's possible to find carbs in some processed foods, they are often incredibly hidden. A simple keto calculator will help you determine how much fat and carbs are appropriate to eat each day. It's also important to pay close attention to your calorie intake and the ratio of your protein, fat, and carbohydrates.

The first 30 days of the keto diet are the most important. Even though the plan itself is made for weight loss, it's important to monitor your progress carefully. Ideally, you should lose about 1 to 2 pounds per week, and aim to keep it off for good. The best way to monitor your progress is to measure your body fat percentage and avoid processed foods. Processed foods contain trans fats, saturated fats, and added sugars, which all promote inflammation and increase fasting blood glucose levels. Even "keto-friendly" foods contain additives that stall weight loss.

Increasing protein intake

You may find that you have reached a plateau in your ketogenic diet. While this may be frustrating, it's not a complete loss. When protein intake becomes too low, your body will start to burn sugar instead of fat. Adding more protein may help break through this plateau, but be careful not to consume too much protein at once. Too much protein can add unnecessary calories, and you'll likely experience cravings throughout the day.

A good rule of thumb for protein intake is 0.7 to 0.9 grams of protein per pound of body weight. That means that a 200-pound man should consume about 140-180 grams of protein each day. If you're unsure about your protein intake, try creating a food diary and writing down the macronutrients you consume each day. Keep in mind that protein does not come only from meat or fish. It can also come from nuts and seeds, legumes, and other foods that contain small amounts of protein.