Welcome to day 12! Today we discuss stalls on keto.
- What qualifies as a stall on Keto?
- What causes them?
- How do we break at stall on Keto?
We are over the half way mark well and truly now, and only 9 days to go. Just a week and a half.
And then we go back to eating hamburgers and chips … NOT
Have you been asked yet when your ‘diet’ is ‘finished’?
Have you tried to explain that this is a lifestyle choice but then got the old eye roll, especially if you’ve said that before?
I know I have, because I’d tried a lot of ‘diets’ before but never had the success of Keto.
And I don’t mean ‘success’ of weight loss…
I mean the success of a healthy, balanced relationship with food and my body.
So when I very quickly gained weight after going on some medication, I was pretty upset.
I thought I had it all figured out, I had been maintaining for years, and then WHAM none of my clothes fit.
Not a nice feeling, and I’ve spent the last year going up and down with the same 1 – 3 kgs.
Well, I am so happy to say that because of doing this challenge with you all, I have broken that 3kg barrier.
It’s raised a few things for me, so I thought I’d share with you what has helped me overcome this hurdle, and some of the reasons why weight loss can stall (or be non existent)
It is inevitable that your weight loss will stall, if your goal is weight loss.
It is key to remember that a few days, or even 1 or 2 weeks, is not necessarily a stall.
Once you get to 3 – 4 weeks at the same weight and measurements is when you can start assessing what is happening to break that stall.
Here’s just a few of the MANY reasons why
PROBLEM 1: CARB CREEP
This is one of the most common issues that can affect weight loss on keto. Keeping your carbs to a minimum really is the key to being in nutritional ketosis, and having your body run on ketones/fat rather than carbs. Remember those net carbs vs total carbs.
PROBLEM 2: YOU ARE NEARING YOUR GOAL WEIGHT
As you get closer to your goal weight, your weight loss will naturally slow down. In the beginning, especially if you have a lot to lose, the weight loss can happen at a staggeringly fast pace.
PROBLEM 3: YOUR MACROS ARE OFF
Your macros should be around 5% carbs, 20% protein and 75% fat, and generally you shouldn’t have more than a 20 – 25% calorie deficit – ie. 25% less calories than you need for the day. It’s not that simple, but it’s a place to start.
A really key thing I have learnt is to check in with your calories every now and then. While you’re getting started on Keto, its ok to eat a higher calorie amount but I have found going back to tracking my calories is what has kick started my weight loss again. I can eat a lot of cheese and cream, and it adds up.
Your Keto mantra should be:
CARBS ARE A LIMIT, PROTEIN IS A GOAL, FAT IS A LEVER
PROBLEM 4. TOO MUCH PROTEIN.. OR NOT ENOUGH
Related to the above, protein is a really key macro (as they all are!) but is often misunderstood or
pushed to the side with the heavy focus on fat in the keto way of eating.
Too little protein can cause muscle loss, fatigue, low sex drive, depression, anxiety and anaemia. Too much protein and you won’t be in ketosis and your body will look to protein for fuel, which can lead to muscle break down.
PROBLEM 5. YOU AREN’T EATING ENOUGH
I regularly see people saying they are eating 800 or 1000 calories a day.
If you have substantial body fat, you can not be hungry for long periods of time as your body is consuming your fat stores instead. You should still be aiming to get your protein needs met though.
PROBLEM 6. FOOD SENSITIVITIES AND FAKE FOODS
It is easy to get caught up in all the delicious fake keto foods out there – I’m talking about the packaged brownies, cookies, chocolate bars etc. Look at the ingredients and these things are loaded with artificial EVERYTHING.
PROBLEM 7. EATING TOO OFTEN
Many of the common keto snack foods are very calorie dense and can add up very quickly.
Eating too frequently can also be taxing on your digestive system, and many people are reaping the benefits of fasting in its many different forms.
Cut those snacks out!!
PROBLEM 8. STRESS, SLEEP AND OVERALL HEALTH
Your body is more interconnected than we could ever possibly imagine.
If you are lacking in sleep, are overly stressed or are in otherwise poor health, everything will be affected including your weight loss stall on keto.
I think this has contributed to my extra kgs hanging around – I was watching them like a hawk, and blaming everyone for them – eg. work is tiring, so I can’t meal prep. Husband isn’t eating healthy so I can’t. Medication made me put on weight so it’s the doctors fault.
Last but not least, many people have had success in breaking a weight loss stall on keto by mixing it up – changing what you are eating and when.
This could include a fat fast, an egg fast, a water fast, intermittent fasting, eating one large meal a day and so many other ways.
These are a few tips for you to reassess if and when you hit a stall, but just remember that ‘stalling’ does not mean ‘not losing weight this week’. If you are about shrinking your body, then take your measurements.
The Aussie Keto Queen