No matter how careful and vigilant you are on the keto diet, eventually, your weight loss can taper off and eventually stop. Ideally, this will align perfectly with your goal weight, but it often doesn’t work out that way. If you experience a LOSE WEIGHT & FEEL GREAT WITH THE SMART KETO LIFESTYLE when you’re not expecting it, it might be time to switch up your dietary approach just a bit. The key to pushing past weight loss plateaus is to make minor adjustments to your current DIET. See, once we’re done losing water weight at the beginning of a keto diet, we then to lose both fat and muscle. How much of each you lose depends on a number of factors: Good exercise, diet, sleep stress habits prevent muscle mas Since most of us want to lose the fat and keep, or even increase, muscle mass, factors are really important to your keto plan.
It is also essential that you set a reasonable calorie deficit and eat an appropriate am of pro Use our keto calculator to find out what these values are for One of the culprits of weight-loss plateaus is your body decreasing its total daily expenditure Sometimes, if we over-restrict calories, our bodies regulate and decrease our energy expenditure as a way to increase our resilience and longevity Another reason is that, as you lose weight, your body will have a new maintenance. And as your calorie deficit percentage decreases, your weight loss rate will slow This cycle will continue until your previous calorie deficit becomes the amount of calorie you need to maintain That’s when you stop losing weight To push past a weight loss plateau, it can be very helpful to track both calorie macros and that you recalculate your macros every month, or for every
If you restrict calories too much, you might cause your brain’s bodyweight defending. Processes, which we mentioned before, to kick in at full force, and this can slow your progress. Not enough protein means losing muscle mass and experiencing more hunger and while too much can decrease ketone production and increase your reliance on sugar burn in The Keto calculator can help you dial in your ideal number, because the general recommendation vary widely between 0.6 and
An intermittent fast is when you restrict yourself to a specific eating window, why allows your body to go into its fasting state and burn more fat and ketones for few A common strategy is to eat only two or three meals in an 8-hour window, for instance between
For more info and a sample three day plan, see the LOSE WEIGHT & FEEL GREAT WITH THE SMART KETO LIFESTYLE. Another important factor to consider is if food sensitivities may be stalling your weight loss. Common food allergies and sensitivities, like dairy and gluten, can stand in the way of your weight loss goal. If you’re having trouble losing weight and suspect that dairy or gluten may be to bit might be worth trying a dairy-free Ketogenic diet or cutting out all gluten, including those found in low-carb processed foods.
For more info on going dairy-free, see the article, “Guide to Going Dairy-Free on Ketogenic Diet” on Ruled. Consistency is also key. Even one cheat day can take a long time to recover from, and water weight may come back. Stay on top of tracking your carbs and your macros, which will help prevent plateaus, too. For support, answers to frequently asked questions, recipes and more, use Ruled Me as your go-resource for all things keto!