How to Break Through a Keto Plateau on the Ketogenic Diet
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This article will help you bust through your keto plateau.
Weight loss plateaus are tough. You’ve worked hard to get where you are and have seen some success with what you are doing but now, not so much. What you have been doing has worked up until now but for whatever reason, it has all come to a screeching halt. What now? How do you fix this?
Here’s how to break through a Weight Loss Plateau on Keto!
How To Break A Keto Plateau – Why’s It Happening?
The first thing you need to know is why weight loss is so difficult. Your body doesn’t really want to lose weight because for almost all of our evolutionary history, fat was a good thing.
Having some extra fat meant you could survive the winter or the next time of famine. You don’t just let go of something that will keep you alive easily.
Your body has some very sophisticated biological machinery to keep things in a constant state of homeostasis which is a fancy term for how your body likes everything to stay the same, including your weight. In order to lose more weight, you need to change something.
Here are some of our best tips on how to break a keto plateau.
- Change your diet.
- Improve your sleep pattern.
- Reduce stress levels.
The Best Keto Plateau Buster – Change Your Diet
There are many different ways to eat a low carb diet and perhaps you need to look at how you can switch things up to kick start your metabolism.
Changing your diet is one of the best keto plateau buster methods. Many people have a mild sensitivity to dairy and don’t know it, to see if you do, cut out dairy and especially cheese for a month and see how you react.
You might also consider reducing vegetables for a few weeks and relying more heavily on meat, or cutting out veggies all together and going full carnivore.
One of the more common things people can cut out from their diet and see a change are sweeteners, especially diet soda. I know that’s a hard one but try it out and see what happens.
Breaking Keto Plateau – Change Your Sleep
Studies have shown that missing just one hour of sleep per night raises cortisol and insulin levels, making weight loss much more difficult.
Try not only increasing the amount of time you sleep but also your sleep hygiene.
Simple ways to do that are to not allow electronics in the bedroom, making sure the bedroom is totally dark, and always going to bed and getting out of bed at the same time every day, even on days off.
Change Your Stress Level – Keto Plateau Buster
Speaking of cortisol, studies have also shown stress is a key factor in weight loss. Ways to lower the cortisol hormone that accompanies stress are meditation, exercise, deep breathing, playing, spending time with friends and family, and deep sleep.
Find something that works for you and try to destress every day.