Health For All

How to Break Through a Weight Loss Plateau while on Keto and Intermittent Fasting

If you're following a keto diet and practicing intermittent fasting (IF) for weight loss , you may have experienced a weight loss plateau. This is when you stop losing weight despite continuing with your diet and exercise routine. It can be frustrating and demotivating, but there are ways to break through a weight loss plateau and start seeing results again. Here are some tips:

1. Re-evaluate Your Caloric Intake

Even though you're following a keto diet and practicing IF, you still need to be in a calorie deficit to lose weight. If you've been eating the same number of calories for a while, your body may have adjusted to this and stopped losing weight. Try reducing your caloric intake by 100-200 calories per day to jumpstart your weight loss again.

2. Change Your Exercise Routine

If you've been doing the same exercises for a while, your body may have adapted to this and stopped responding. Try switching up your exercise routine by adding new exercises, increasing the intensity, or changing the duration. Make sure to also schedule your exercise during your eating window to maximize fat burning.

3. Increase Protein Intake

Protein is an important nutrient for weight loss because it helps to keep you full and satisfied. If you're not getting enough protein, you may feel hungry and eat more calories. Try increasing your protein intake by adding more lean meats, fish, eggs, or protein powder to your diet. Make sure to stay within your daily carb limit for keto.

4. Manage Your Stress Levels

Stress can impact your weight loss efforts by increasing the hormone cortisol, which can cause your body to hold onto fat. Try managing your stress levels by practicing relaxation techniques such as meditation, yoga, or deep breathing exercises. Remember that stress can also affect your ability to stick to your diet and exercise routine, so make sure to take care of your mental health as well.

5. Get Enough Sleep

Sleep is important for weight loss because it helps to regulate hormones that control appetite and metabolism. If you're not getting enough sleep, your body may be more prone to storing fat. Aim for 7-8 hours of sleep per night, and try to maintain a consistent sleep schedule.

Breaking through a weight loss plateau while on keto and IF can be challenging, but it's important to remember that it's a normal part of the weight loss journey. By making some small adjustments to your diet and exercise routine, you can jumpstart your weight loss again and start seeing results. Remember to consult with a healthcare professional before starting a new diet or exercise routine, especially if you have any underlying health conditions.