Cheese And Keto: Friend Or Foe?

Weight loss is a complex process, and there are many reasons why an individual may experience a stall in their weight loss journey while on a keto diet. While keto is a popular diet for weight loss, it is not a quick fix, and it requires a lifestyle change that will affect the rest of your life. Here are some reasons why you may be experiencing a weight loss stall on keto:

- Carb creep: Keeping carbs to a minimum is crucial for being in nutritional ketosis and having your body run on ketones/fat instead of carbs. Even small amounts of hidden carbs in sauces, condiments, or packaged goods can add up and knock you out of ketosis.

- Approaching your goal weight: As you get closer to your goal weight, your weight loss will naturally slow down. This is because your body has less fat to consume to make up your calorie deficit, and it may even stop weight loss altogether.

- Incorrect macros: Your macros, or the ratio of carbs, protein, and fat in your diet, should be around 5% carbs, 20% protein, and 75% fat. A common mistake is having a calorie deficit that is too large, which can lead to muscle loss and fatigue.

- Too much or too little protein: Protein is a key macro that is often misunderstood. Too little protein can lead to muscle loss, fatigue, and depression, while too much protein can prevent ketosis and lead to muscle breakdown.

- Not eating enough: While it is important to eat at a calorie deficit to lose weight, eating too few calories can slow down your metabolism and make weight loss difficult. It is crucial to calculate your calorie needs and ensure you are getting enough protein and nutrients.

- Food sensitivities and fake foods: Eating prepackaged keto foods, preservatives, or foods you are sensitive to can lead to internal inflammation and water weight gain, causing a weight loss stall.

- Eating too often: Keto can be liberating as it allows for delicious snacky foods like cheese, nuts, and cream. However, these foods are calorie-dense, and it is easy to overeat and add too many calories to your diet.

- Stress, sleep, and overall health: If you are lacking sleep, are overly stressed, or are in poor health, it can affect your weight loss. Exercise, meditation, and getting enough sleep can help improve these factors and get your weight loss back on track.

Remember, weight loss is a journey, and it is normal to experience stalls along the way. Don't get discouraged, and try making small adjustments to your diet and lifestyle to get back on track.

Dairy products like cheese can stall weight loss

For example, a glass of milk contains about ten grams of carbohydrates, and cheese may contain up to 0.7 grams of carbohydrates per serving. While these numbers may seem small, they can add up if you're consuming multiple servings throughout the day.

Furthermore, dairy is often a source of hidden carbohydrates. Many yogurts, for instance, contain starch-based thickeners, and the actual carb count may be higher than what is listed on the label.

As a result, many people find that their weight loss stalls are resolved when they cut out or reduce their dairy intake. This is because, even though keto allows for a certain amount of carbohydrates, exceeding this amount can prevent the body from entering and maintaining ketosis, which is crucial for weight loss on this diet.

In addition to dairy, other foods that may stall weight loss on a keto diet include nuts, sugar-free candies, and alcohol. It's important to track your intake of these foods and make adjustments if necessary to ensure they don't hinder your progress.

Nuts are calorie-dense and can be overeaten

Nuts are calorie-dense, but that doesn't mean they will stall your weight loss on a keto diet. In fact, they can be a nutritious and beneficial part of your diet. Here are some things to keep in mind:

Calorie and Fat Content

Nuts are high in calories and fat, with one gram of fat containing 9 calories, compared to 4 calories in a gram of protein or carbohydrates. For example, a one-ounce (28-gram) serving of walnuts contains 183 calories and 18 grams of fat. This high-calorie and fat content may lead people to believe that nuts will cause weight gain.

Weight Gain Concerns

However, scientific studies show that regularly eating nuts is not linked to weight gain. Observational studies have found that consuming nuts two or more times a week is associated with a lower risk of weight gain. Additionally, controlled studies where participants followed strict diets showed that adding nuts did not lead to weight changes. Overall, nut consumption is not associated with an increase in weight, body mass index (BMI), or waist size.

Weight Loss Benefits

In some cases, eating nuts may even boost weight loss. Observational studies have found that more frequent nut consumption is associated with lower body weight. While the exact reason is unclear, it may be due to the healthier lifestyle choices of those who include nuts in their diets. Human studies also show that including nuts in a weight loss diet does not hinder weight loss and can even enhance it. For instance, a study comparing a low-calorie diet with almonds to one with complex carbohydrates found that the almond group had greater reductions in weight, BMI, waist circumference, and fat mass.

Appetite Suppression

Nuts can help reduce your appetite and increase feelings of fullness. Snacking on nuts like almonds has been shown to reduce hunger and cravings. Consuming nuts as a snack can lead to naturally eating fewer calories later in the day. This effect is likely due to the increased production of hormones that regulate appetite, such as peptide YY (PYY) and cholecystokinin (CCK). The high protein and unsaturated fat content of nuts may contribute to this effect.

Fat Absorption

It's important to note that not all the fat in nuts is absorbed during digestion. The structure and high fiber content of nuts mean that unless they are ground up or thoroughly chewed, some of the fat passes through the gut undigested and is lost in feces. Studies have found that after eating nuts, the amount of fat lost in feces can increase by 5% to over 20%. This suggests that a significant portion of the fat in nuts is not absorbed by the body.

Calorie Burning

There is also some evidence that nut consumption may boost calorie burning at rest. One study found that participants burned 28% more calories after a meal containing walnuts compared to a meal with fat from dairy sources. Additionally, supplementing with peanut oil for eight weeks resulted in a 5% increase in calorie burning in overweight individuals.

Portion Control

While nuts offer many health benefits, it's important to practice portion control. Public health guidelines recommend eating a one-ounce (28-gram) portion of nuts on most days of the week. Opt for plain, unsalted varieties for the healthiest option.

In conclusion, nuts are calorie-dense, but when consumed in moderation as part of a balanced diet, they are not likely to stall your weight loss on a keto diet. In fact, they can provide numerous health benefits, including improved cholesterol levels and reduced appetite. However, as with any food, overeating nuts can lead to excess calorie intake, which may hinder your weight loss goals. Therefore, it's important to practice portion control and incorporate nuts into your diet in a way that aligns with your overall calorie and nutritional needs.

Portion size matters, even for keto-friendly foods

If you are experiencing a weight loss plateau, it is important to identify what may be standing in the way of further weight loss. One of the most common issues that can affect weight loss on keto is carb creep. Keeping your carbs to a minimum is key to being in nutritional ketosis and having your body run on ketones and fat rather than carbs. Track your carbs or stick to green-listed foods only.

Another reason for a weight loss plateau could be that you are nearing your goal weight. As you get closer to your goal weight, your weight loss will naturally slow down. In the beginning, especially if you have a lot to lose, weight loss can happen at a staggeringly fast pace. It will naturally slow down as your body has less fat to be consuming to make up your calorie deficit, and may grind to a halt as your body says nope, that’s all folks!

Your macros could also be off. Your keto mantra should be: Carbs are a limit, protein is a goal, and fat is a lever. Calculate your Total Daily Energy Expenditure and then deduct 20-25% for a calorie deficit. Your macros should be around 5% carbs, 20% protein, and 75% fat, and generally, you shouldn't have more than a 20-25% calorie deficit.

Too much protein or not enough can also cause a weight loss stall. Too little protein can cause muscle loss, fatigue, low sex drive, depression, anxiety, and anaemia. Too much protein and you won't be in ketosis, and your body will look to protein for fuel, which can lead to muscle breakdown. Calculate how much protein you need based on your activity level.

You also might not be eating enough. If you have substantial body fat, you can't be hungry for long periods because your body is consuming your fat stores instead. Calculate how much you should be eating, even with a substantial calorie deficit, and get on the right path. Focus on the keto mantra: carbs are a limit, protein is a goal, and fat is a lever. Balance your meals around protein and vegetables, keeping carbs low, and add fat to keep you full.

Portion size matters, and it's easy to fall into the habit of overeating or underestimating protein portions. An extra egg for breakfast, an additional ounce of nuts as a snack, or perhaps one more ounce of cheese on your salad – it all adds up. Too much dietary protein can drive down ketone production when consumed in excess of your body's needs.

Alcohol can slow down weight loss

Drinking alcohol can slow down weight loss in several ways. Firstly, alcoholic drinks are often referred to as "empty" calories, meaning they provide your body with calories but very few nutrients. For example, a 12-ounce can of beer contains approximately 155 calories, and a 5-ounce glass of red wine contains 125 calories. Drinks with mixers such as fruit juice or soda are even higher in calories. Overconsumption of alcohol can easily lead to consuming several hundred extra calories, which can hinder weight loss.

Secondly, when alcohol is consumed, it is burned by the body as a fuel source before carbohydrates or fats. This means that the excess glucose and lipids from other food sources are more likely to be stored as fat. Additionally, excess alcohol consumption can lead to alcoholic fatty liver, which can damage the liver and affect how the body metabolizes and stores carbohydrates and fats, making weight loss more difficult.

Alcohol can also contribute to excess belly fat. The body tends to accumulate fat in the abdominal area, and drinks high in sugar, such as beer, can quickly lead to weight gain in this region. Furthermore, alcohol can affect judgment and lower inhibitions, leading to poor food choices and increased consumption. Animal studies have shown that alcohol can trigger hunger signals in the brain, increasing the urge to eat more.

Alcohol intake can also disrupt sleep cycles, leading to sleep deprivation, which can impact the hormones related to hunger, satiety, and energy storage. Additionally, alcohol inhibits proper digestive function, reducing digestive secretions and slowing the movement of food through the tract. This can impair the absorption of essential nutrients, affecting the metabolism of organs involved in weight management.

Finally, alcohol can negatively impact sex hormones, particularly testosterone, which plays a role in metabolic processes such as muscle formation and fat-burning capabilities. Low testosterone levels have been linked to a higher risk of metabolic syndrome in men, characterized by high blood sugar, high body mass index, and other factors.

While complete abstinence from alcohol may not be necessary for weight loss, moderation and choosing lower-calorie drink options are important. Clear spirits with soda water or wine are better choices than cocktails or drinks with sugary mixers. Additionally, alternating alcoholic drinks with water can help reduce overall alcohol and calorie consumption. Maintaining a balanced diet and regular exercise routine, as well as limiting alcohol intake, are crucial for supporting weight loss goals.

Stress, sleep, and overall health can affect weight loss

While a person's diet is a significant factor in weight loss, stress, sleep, and overall health can also play a role in weight loss.

Sleep has a significant impact on weight loss. Sleep deprivation can lead to weight gain and hamper weight loss efforts. When an individual is sleep-deprived, their brain's reward centers become more active, seeking out comfort foods and craving junk food. A lack of sleep has been linked to increased cravings for high-carbohydrate and energy-dense foods, leading to late-night snacking and larger portion sizes. Sleep deprivation also affects the body's metabolism by disrupting insulin sensitivity, making it harder for the body to process fats. Additionally, insufficient sleep can result in a cortisol spike, signaling the body to conserve energy and potentially leading to increased fat storage.

On the other hand, getting adequate sleep can boost weight loss efforts. Most adults need between 7 to 9 hours of sleep each night. Sticking to a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bed can improve sleep quality.

Stress can also impact weight loss. When stressed, individuals may turn to comfort foods or unhealthy coping mechanisms, such as emotional eating or skipping exercise. Additionally, stress can lead to hormonal imbalances that affect weight. For example, chronic stress can increase cortisol levels, which can contribute to weight gain, especially around the abdominal area. Managing stress through relaxation techniques, such as meditation or deep breathing, can help mitigate these effects.

Overall health plays a crucial role in weight loss as well. Losing weight can improve overall health by reducing the risk of chronic conditions such as heart disease and diabetes. It can also lead to increased energy levels, improved mood, and better sleep. Additionally, weight loss can have positive effects on fertility and pregnancy outcomes. However, it is important to note that rapid or unhealthy weight loss can have negative consequences, such as loose skin, bone loss, or joint pain. Therefore, gradual weight loss through healthy diet and exercise habits is recommended.

Frequently asked questions