Hitting a plateau is frustrating and discouraging, but it will probably happen at some point.
When it does happen, there are plenty of strategies you can use to get back on track. For example, you can:
- Calculate your macros with an appropriate calorie deficit (aim for a higher deficit if you have more body fat) and track your food intake.
- Recalculate your macronutrient needs every month.
- Take breaks from being in a calorie deficit every two weeks.
- Stay consistent with your ketogenic diet by diligently tracking the foods you eat and never cheating.
- Decrease your calorie deficit a bit.
- Try intermittent fasting. Click here to find out how.
- Implement a fat fast. Find out how by clicking here.
Stick with one or two of the strategies that apply to your specific situation. After a month, reassess your progress. Are you losing weight again? How do you look? How do you feel?
Keep in mind that slow and steady progress is still progress. In fact, it is best to lose weight at a rate of 1 to 2 pounds (~0.5-1 kilogram) a week (which is a bit slower than you may like). People who lose weight at this pace are much more likely to keep it off.
For more information on the why and how behind breaking through your weight loss plateaus, click here.