If weight loss is a key objective for you, following a ketogenic diet plan is certainly one of the smartest decisions you can make. A ketogenic diet is a diet plan which requires an individual to consume very low amounts of carbohydrates, moderate amounts of protein, and high amounts of primarily healthy fats.
Put simply, it’s a low carb, high fat diet. If adhered to correctly, you will find that fat literally melts from your body and you will drop weight like never before. In the early stages, your fat loss will be especially impressive. As time goes by however, you may find that your fat loss is slowing down, until it eventually stalls completely, leaving you in a fat loss plateau. These are common when following keto, and they can be overcome.
Fat fasting is one of the most effective ways of losing weight on keto, and if done correctly, it can kick-start the weight loss process. We’ve already talked about fasting on Keto, but the basic idea behind the fat fasting principle is that, once fat adapted, you will aim to consume roughly 90% of your daily calories from healthy fat sources. The catch however, is that you also count calories, and should aim for around 1000 – 1200 calories per day. Stick to this plan for the next 3 – 5 days max, and you should find that you’re once again burning fat like never before.
Reduce Dairy Consumption
Unless you have access to very sophisticated equipment, you’re probably measuring your weight loss attempts with a common set of household weighing scales. If you find that the numbers aren’t going down, you could try cutting dairy from your diet. Some people struggle to digest dairy, and what’s more, a lot of people don’t even know they have an intolerance. If you can’t digest it properly your metabolism will slow down, plus you will still weigh more on the scales because you won’t be able to break down and digest the dairy properly, so you’ll be full for longer.
HIIT, or High Intensity Interval Training is one of the most popular methods of cardio currently available. HIIT involves alternating between slow and steady exercise, and fast paced exercise, for several rounds. A typical HIIT session will last just 20 minutes, but during this time you could potentially burn upwards of 500 calories. The benefits don’t stop there however, because experts have proven that HIIT causes what is known as the ‘afterburn effect’. This is a process where your metabolism temporarily increases, even whilst resting, allowing you to burn more fat than you would normally, even when stationary. 2 – 3 HIIT sessions per week will soon get you losing weight again, so why not give it a go?
Reduce Protein Intake
If your protein intake is fairly high, try reducing it slightly and see how you get on. Protein is tough to digest, plus it must be broken down into amino acids, which can then be used to repair cells and tissue in our bodies.
Only so many amino acids will be required however, and once they’ve done their jobs, any leftover won’t be wasted by the body, they will instead be converted into carbohydrates. These carbs are then turned to glucose, and you could then be knocked out of ketosis. Try cutting back on protein ever so slightly, and see how you progress.
Do you have a tip for overcoming a stall on Keto? Please share it with us in the comments section.