Keto: A Universal Weight Loss Solution?

The ketogenic diet is a popular choice for people looking to lose weight. It involves a low-carb, high-fat approach, which can lead to weight loss and improved heart health and blood sugar control. However, the keto diet doesn't work for everyone. Some people may find that they are not losing weight on keto, and there can be various reasons for this, including not achieving ketosis, consuming too many calories, underlying medical conditions, and digestive issues. Additionally, the keto diet can be challenging to stick to due to social limitations and food restrictions. It is also important to consider individual differences in insulin levels, gut health, thyroid function, and hormone production, which can impact the effectiveness of the keto diet. Overall, while keto can be beneficial for some, it may not be the best diet for everyone.

Not achieving ketosis

Achieving ketosis is crucial for weight loss on the keto diet. Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. To reach ketosis, you must drastically reduce your carbohydrate intake, typically limiting carbs to 20-50 grams per day, or 5-10% of your total calories.

However, some people may struggle to achieve ketosis, even when following a low-carb diet. Here are some reasons why you might not be achieving ketosis:

Not cutting back enough on carbs

Even if you feel like you've drastically reduced your carb intake, you may still be consuming enough carbs for your body to produce energy from glucose, rather than burning fat. This can be due to hidden carbs in certain foods or simply not tracking your carb intake closely enough. To ensure you're in ketosis, consider using a home testing kit to check for ketones in your urine or breath.

Eating too much protein

A common misconception is that a low-carb, high-protein diet is the same as a keto diet. However, if you consume too much protein, your body can break down the excess protein into amino acids and convert them into glucose. To avoid this, aim for protein to make up no more than 35% of your diet, while getting most of your calories from fat (55-60%).

Eating too many acceptable carbs

Some foods that are typically considered keto-friendly, such as nuts and dairy, do contain carbohydrates. If you eat too many of these, you may struggle to achieve and maintain ketosis.

Not counting calories

Even if you're in ketosis, consuming too many calories can lead to weight gain. It's important to track your calorie intake and ensure you're creating a calorie deficit to lose weight. This can be done by reducing your calorie intake or increasing physical activity.

Other factors

Achieving and maintaining ketosis can be influenced by factors beyond diet, such as sleep quality and hormone levels. Chronic stress, for example, can lead to increased levels of the hormone cortisol, which can encourage your body to store fat. Therefore, managing stress and getting adequate sleep are important components of achieving ketosis and losing weight.

Eating too many carbs

The keto diet is a low-carb, high-fat diet that aims to force the body into using ketone bodies for fuel instead of glucose. Typically, this involves eating fewer than 20 to 50 grams of carbohydrates per day. However, if you eat too many carbs, you may not be able to achieve and maintain ketosis, which is essential for the keto diet to work.

While there is no strict definition of a low-carb diet, anything under 100-150 grams of carbs per day is generally considered low carb. However, to get into ketosis, most people will need to go under 50 grams per day. Eating too many acceptable carbs, such as nuts and dairy, can prevent you from achieving and maintaining ketosis. These foods are typically high-fat and nutrient-dense, but they still contain carbohydrates.

Sugar alcohols, often used as sweeteners on the keto diet, can also affect ketosis. For example, maltitol can affect blood sugar levels, and consuming too much of it may prevent you from entering ketosis.

If you want to get into ketosis and experience the full metabolic benefits of the keto diet, it is important to monitor your carb intake and keep it under 50 grams per day. This may involve tracking your net carbs by subtracting fibre, sugar alcohols, and other nondigestible carbs from your total carb intake.

In addition to eating too many carbs, other factors that can prevent the keto diet from working include eating too much protein, not eating enough fat, constant snacking, lack of exercise, underlying medical conditions, and high stress levels. It is also important to note that the keto diet is not suitable for everyone and should be approached with caution. Consulting a doctor or dietitian before starting the keto diet is recommended.

Eating too much protein

The keto diet is a low-carb, high-fat diet, and protein is a necessary component of any diet. It is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. These benefits promote longevity, prevent injuries, and boost metabolism.

Some people believe that eating too much protein can interfere with ketosis. This is because the body can break down excess proteins into amino acids and convert them into types of sugar through a process called gluconeogenesis. However, this idea is largely a myth. Gluconeogenesis is a necessary process that occurs regardless of protein intake, as certain tissues in the body rely exclusively on glucose to function. These include red blood cells, the renal medulla (the innermost part of the kidney), and the testes. When you are not consuming carbs that can be easily converted to glucose, the body uses gluconeogenesis to produce the glucose it needs.

While gluconeogenesis does not interfere with ketosis, it is important to note that eating too much protein may decrease ketone levels. This is because protein has a moderate insulin-stimulating effect, and increased insulin levels can inhibit ketone production. Additionally, research suggests that the amino acid alanine may suppress ketone production. Furthermore, those with insulin deficiency, such as diabetic individuals, may be kicked out of ketosis by eating too much protein.

To determine your ideal protein intake while on the keto diet, it is recommended to test your personal tolerance. You can do this by calculating your keto macros manually or using a keto calculator, which will give you the recommended grams of protein per day. Then, check your ketone levels for a few days. If they drop below 0.5 mmol/L, you may need to decrease your protein intake.

In conclusion, while eating too much protein is a valid concern for those starting the keto diet, it is important to understand the role of protein in the body and how it can affect ketosis. By testing your personal tolerance and making adjustments as needed, you can ensure that you are getting enough protein while still maintaining ketosis.

Not tracking calories

Calorie tracking is not necessary on the keto diet, as long as you eat whole, unprocessed foods. However, it is one of the most important rules of keto success and can be useful in certain situations.

Calories and the Keto Diet

When on the keto diet, 5–10% of your calories should come from carbohydrates, 70–80% from healthy fats, and 20–30% from protein.

When to Track Calories

• Weight Loss Plateau: If you experience a weight loss plateau, tracking your calories can help you identify if you are consuming too many calories.
• Eating Too Much Fat: If you are eating too much fat on keto, it can result in a weight loss stall. In this case, tracking your calories can help you manage your intake.
• Overeating: Calorie tracking can be beneficial if you tend to overeat or are not satisfied with your weight loss progress.
• History of Disordered Eating: For individuals with a history of disordered eating, tracking calories is not recommended as it may contribute to increased stress levels and unhealthy behaviours.

Tips for Calorie Management

• Home-Cooked Meals: Cooking at home allows you to control the ingredients and generally leads to healthier meals with fewer calories.
• Eat Non-Starchy Fruits and Vegetables: These foods are low in carbohydrates and calories and high in fibre, which can help reduce hunger and promote satiety.
• Mindful Snacking: Base your snacking frequency on your activity level and choose snacks that are high in protein and fibre.
• Prioritize Protein: Protein can increase the number of calories you burn and help you feel full.
• Get Sufficient Sleep: Sleep is essential for weight loss as it moderates your appetite and prevents late-night snacking. Aim for at least 7 hours of sleep per night.

Underlying medical conditions

The keto diet may not be suitable for people with underlying medical conditions. It is important to consult a doctor or dietitian before starting the keto diet, especially if you have any medical conditions.

Some medical issues that can cause weight gain or hinder weight loss include hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, and hyperinsulinemia (high insulin levels). These conditions can be ruled out or confirmed by a doctor through a series of tests. If you are diagnosed with one of these conditions, proper management, including medication if necessary, and lifestyle and dietary modifications, can help you achieve and maintain a healthy weight.

The keto diet is also not recommended for people with any stage of diabetes, kidney disease, or pre-existing liver, pancreatic, or kidney issues. It can be dangerous for people with type 1 diabetes to have low blood sugar, which can easily occur when taking insulin while severely limiting carbohydrates. Additionally, the keto diet may not be appropriate or safe for pregnant or nursing women, especially those with gestational diabetes.

If you are considering the keto diet and have any medical condition, it is crucial to speak with your physician or endocrinologist to develop a safe and effective plan. They can help determine if the keto diet is suitable for you and monitor your progress to ensure it aligns with your health goals.

Frequently asked questions