How to Overcome a Keto Weight Loss Plateau

The first step in overcoming a plateau is to understand why it has happened in the first place. Weight loss can take a while, and it can seem as though you're not making any progress. But it's important to remember that it's not the body's fault - it's more likely that your dietary adherence has gotten off track, and you may need to reassess your diet and lifestyle to make it more sustainable.

Keeping track of carbs

Keeping track of carbs can be tricky - most apps that calculate macros have a wide margin of error and may not be accurate enough. Fortunately, you can find apps that will help you stay in ketosis and keep track of hidden carbs. Then, you can use this information to adjust your diet based on your goals and activity level.

In addition, it is important to stay consistent with your diet. Having cheat days will result in water weight gain, which makes it even harder to lose weight. To avoid this, you need to make sure that you track your carbs on a daily basis. This will give you a greater sense of discipline and help you recognize mistakes more quickly.

Exogenous ketones

Exogenous ketones can be a helpful supplement to help you overcome a keto weight loss plateau. These supplements increase your body's production of ketone bodies and can help you reduce your cravings for unhealthy foods and increase your energy levels. They work by increasing the efficiency of monocarboxylic acid transporters in your cells. As a result, your cells can shuttle more ketones into your bloodstream, which helps your body burn fat.

Exogenous ketones can help you get into ketosis faster. It can also speed up your fat burning process and increase your energy levels. But it's important to remember that using exogenous ketones doesn't mean that you can start eating anything you want. Your body is a very complex organism that needs energy from a variety of sources.

Working with a dietitian

If you're struggling with weight loss and plateauing, working with a dietitian can be a great option. A dietitian will be able to determine exactly how many calories you need to lose weight. To get the exact figure, you'll need to take a metabolic test. This will tell you your resting metabolic rate and determine how many calories you need to eat to lose weight. Many high-end gyms and dietitian offices offer this type of test. Typically, you'll need to cut 100 to 200 calories from your daily intake.

A dietitian will also help you understand how to eat more food if necessary. For example, if you're losing more than 50 pounds, a calorie deficit of 20 to 30 percent is perfectly acceptable. You'll need to make adjustments as necessary in order to maintain your desired weight. A 50 to 100-pound weight loss goal is more manageable than a 30-percent deficit, as long as you don't lose muscle mass.

Exercise

A stall in weight loss on a ketogenic diet can be caused by several things. While the diet itself can provide the results you want without exercise, it is recommended that you include some form of exercise in your routine. Exercise is not the most enjoyable activity, but it is important for your health.

Depending on your age, metabolism, and general level of fitness, you may need to recalculate your daily caloric intake. A keto calculator can help you determine your ideal caloric intake. Then, use this information to adjust your goals accordingly. You can also use an app or calorie tracker to monitor your intake and outflow.

One of the most important factors in weight loss is your macronutrient balance. If you are not eating enough protein or carbohydrates, your body will have trouble adjusting to ketosis, which is the state in which the body burns fat for energy. Additionally, you may have a high fat intake which prevents your body from achieving a calorie deficit. Some people may also find that they are plateauing because of their exercise routine, their sleep schedule, or their stress levels.