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Starting your weight loss journey on the ketogenic diet can be a promising start. However, after a while, you may find yourself hitting a plateau that may leave you feeling frustrated. Hitting a plateau is common on any weight loss journey, and the ketogenic diet is no exception. In this article, we’ll go over some tips on how to break a weight loss stall on the ketogenic diet. Firstly, it’s important to understand why you may have hit a weight loss plateau. There are several reasons why this can occur, including: 1. Carbohydrate Intake It may be time to reassess how many carbohydrates you are consuming. Although carbohydrates are an important macronutrient, they can hinder weight loss when consumed in excess. Try reducing your daily carbohydrate intake to below 20g per day. Make sure to track your carbohydrate consumption and ensure you are getting enough fiber and micronutrients from non-starchy vegetables. 2. Caloric Intake Ketosis occurs when your body shifts to burning fats for fuel instead of carbohydrates. To lose weight on the ketogenic diet, you need to ensure you are in a caloric deficit. However, reducing your caloric intake too much can stall weight loss. This can occur because your body is adjusting to a new lower caloric intake. Instead of drastically reducing your caloric intake, try cutting it back gradually. 3. Fat Intake Although the ketogenic diet is high in fat, consuming too much fat can impede weight loss. Fat is calorie-dense, and if you are consuming more calories than your body needs, it will store it as fat. Try reducing your fat intake and replace it with protein and fiber-rich foods. Now that we have identified some common reasons for weight loss stalls on the ketogenic diet let’s dive into some tips on how to break through a plateau. 1. Try Intermittent Fasting Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. By using this method, you can decrease the number of calories you consume while keeping your appetite under control. Not only is intermittent fasting effective in breaking through a plateau, but it also has several health benefits. 2. Strength Training Strength training with weights or bodyweight exercises can help break through a plateau. Muscle tissue is more metabolically active than fat tissue, meaning the more muscle you have, the more calories you burn each day. Strength training can also increase muscle mass and overall strength. 3. Change Up Your Exercise Routine Your body is smart and can get used to a specific exercise routine quickly. By changing up your exercise routine, you can shock your body and jumpstart weight loss. Try incorporating new activities like swimming, kickboxing, or hiking to keep it exciting. 4. Get Enough Sleep Having adequate sleep is vital for weight loss. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which stimulates hunger, and less of the hormone leptin, which suppresses appetite. Aim to get at least 7-8 hours of sleep each night to ensure your body is well-rested. In conclusion, hitting a plateau can be discouraging, but it’s important to understand that it’s a normal part of any weight loss journey. Evaluate your carbohydrate, caloric, and fat intake, and try implementing these tips to get your weight loss journey back on track. With patience and consistency, you can break through a plateau and reach your weight loss goals.

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