You might be doing everything right, or you think you are. You are tracking all your foods on Carb Manager and not cheating on any meals but you are still not seeing results. What gives? You have an end goal that you want to achieve but its hard for you to see that happening in the near future with the stall you are in.
But what exactly is a plateau? Lets be clear right off the bat, if it has only been less than a week and you have not lost weight, then this is NOT a plateau. A plateau is defined as not seeing any changes in the scale, inches AND progress pictures in two or more weeks AFTER doing your program for about a month to two months.
But now that we got that out of the way, many people are in actuality stuck and cannot find a way out.
Before you throw in the towel on your journey lets talk about some minor adjustments that you can make to get you out of that plateau.
Start Tracking Macros
This is so important if you have been doing lazy keto and stop seeing the results you want. Download the app Carb Manager or MyFitnessPal and track all the foods you eat for about three days and see if there is anything you are slipping up on or missing that you do not realize has extra carbs or too many calories.
Track Total Carbs
So many people do not track total carbs and I find that is can cause issues when you realize you are only eating 20g NET carbs but your total carbs is 50-70g TOTAL. Now the lower you go in carbs the better results you will see. All of my programs focus on Total carbs and the lower I have put someone on their carb count the better they have done.
Cut out Keto Treats
This one speaks for itself, stop having that chocolate bar that has 30g total carbs but only 5g net carbs. Stop indulging in fat bombs full of artificial sweeteners. I think this is common for a lot of stalls that are happening. With all the hype about keto right now, there are hundreds of company that use the net carb approach to say it is okay to eat all these treats. What program really should let you eat keto friendly ice cream everyday?
If all the other tips have not worked, try to cut out dairy for a few days. You will be surprised at the results you will get. You do not have to give up cheese forever, but just until you get out of a rut. Also remove heavy cream from your Bullet proof coffee to stop the small insulin spike that occurs from it.
Stop Eating Out
This might seem like common sense, but you will be surprised all the hidden sugars they put into foods, even if it is just a plain meal, or so you think. Most restaurants load up dishes with heavy cream, which is keto friendly BUT too much will cause you go to way over on your calories.
Try Intermittent Fasting
Just give this a try, no need to go so extreme. All you have to do is cut off the time you stop eating at night and then do not eat a breakfast. No need to do 24-72 hour fasts, just start with something small like a 16:8 window and slowly work up.
Exercise and Water
Now you don’t need to spend hours in the gym, but just change your routine up a bit. Add 15 minutes of a brisk walk in the morning or after dinner. Also up that water intake! Flushing out toxins can go a long way.
Remember, small changes are what will help you break a stall. Do not feel like you have to do all of these to break it, start with one and if that does not work move on.
If you feel like you are still stuck, I would love to work with you. Even something as simple as having a guided plan to follow can go a LONG way!