Exercise And Keto: Gaining Weight Or Losing It?

The keto diet is a popular choice for people looking to lose weight. By significantly restricting carbohydrate intake, the body enters a state of ketosis, where it becomes very efficient at burning fat for energy instead of glucose. However, despite its reputation for promoting weight loss, some people may experience unexpected weight gain on keto.

There are several reasons why this might happen. Firstly, not achieving ketosis due to inconsistent carb intake or hidden carbohydrates can hinder weight loss. Secondly, consuming too many calories, even from keto-friendly foods, can lead to weight gain. Thirdly, stress and lack of exercise can impact weight status, as they affect metabolic processes and hormone levels. Additionally, underlying health issues, such as thyroid or liver problems, can disrupt metabolic pathways and prevent weight loss. Finally, consuming too much protein can kick the body out of ketosis, as excess protein can be converted into glucose.

While keto can be effective for weight loss, it's important to remember that individual factors, such as genetics, lifestyle, and overall health, play a significant role in weight management.

Not staying in ketosis

One of the most common reasons for weight gain on a keto diet is an inconsistent intake of carbohydrates. This causes your metabolism to alternate between burning fat and using sugars as the primary energy source.

To achieve ketosis, it is crucial to limit your net carb intake to 20 to 50 grams per day and consume plenty of healthy fats and moderate amounts of protein. This keeps insulin levels low, which triggers ketosis and primes your metabolism to break down fats.

Cheat days on a keto diet can quickly derail your weight loss efforts. When you consume too many carbs, your insulin levels spike, which inhibits fat burning and stimulates fat storage. It can take several days for your body to restart ketosis after consuming too many carbs, which slows down keto-adaptation and can lead to weight gain.

To achieve consistent weight loss, it is important to track your macronutrient intake and stay within the guidelines of the keto diet. This means limiting your carb intake, getting most of your calories from healthy fats, and consuming moderate amounts of protein.

In addition to dietary factors, stress can also impact your ability to stay in ketosis and lose weight. When you experience stress, your adrenal glands release cortisol, a hormone that regulates metabolic processes. While cortisol is an important part of your body's stress response, prolonged stress can lead to chronically elevated cortisol levels, which have been linked to weight gain, especially around the abdomen.

To counteract the weight-gain effects of cortisol, it is important to adopt a healthy lifestyle that includes adequate sleep, regular exercise, and relaxation techniques such as deep breathing and long walks. These practices can help calm the nervous system and improve metabolic flexibility, allowing your body to adapt more quickly to using fat as the primary fuel source.

Lack of exercise

In addition to burning calories, exercise also helps build muscle, which can give the metabolism a boost by increasing the amount of energy burned at rest. This is known as basal metabolic rate (BMR) and it refers to the number of calories burned at rest. Building muscle mass through exercise can help counteract a slow metabolism and may prevent weight gain.

High-intensity interval training (HIIT) is a particularly effective form of exercise for weight loss. It involves short bursts of intense activity alternated with periods of rest or low-intensity activity. HIIT can be done with bodyweight exercises or weights and can be an efficient way to burn calories and improve fitness.

It is recommended to incorporate at least three to four days of exercise into your weekly routine and choose a time that is most convenient for your schedule. Creating a workout schedule and sticking to it is the best way to bolster a healthy exercise habit.

In addition to the direct impact on calorie balance, exercise can also have indirect benefits for weight loss. It can help reduce stress levels and improve sleep quality, both of which are important factors in weight management.

Overall, regular physical activity is crucial for metabolic health and can help counteract a slow metabolism, prevent weight gain, and promote overall health and well-being.

Consuming too many calories

To lose weight, it is crucial to create a calorie deficit. This can be achieved by reducing your calorie intake, increasing physical activity, or a combination of both. If you switch to a keto diet without watching your calorie intake, you may not see the desired weight loss. Therefore, it is important to pay attention to portion sizes and be mindful of snacking habits.

Additionally, stress can also play a role in weight gain. When stressed, the body releases cortisol, a hormone that regulates metabolic processes and supports the body's energy needs during stressful periods. Prolonged stress can lead to elevated cortisol levels, which has been linked to weight gain, especially around the abdomen.

To optimise weight loss on a ketogenic diet, it is important to combine the diet with physical activity, adequate sleep, stress management, and consumption of whole, nutritious, low-carb foods.

Eating too much protein

However, this concern is largely unfounded as gluconeogenesis is an essential process that occurs regardless of protein intake. In fact, it is vital for survival as it ensures the body has enough glucose to function. Studies have shown that extra protein does not lead to an increase in gluconeogenesis.

Furthermore, eating more protein has several benefits. Firstly, it helps with fat loss as it is more satiating than fat. Secondly, protein provides fewer calories than fat as the body uses up some of the calories from protein just by burning it. Finally, not eating enough protein can be dangerous and cause worsened workout performance, neuron atrophy, and a weaker immune system.

Therefore, while it is important to monitor protein intake, eating too much is unlikely to be the sole cause of weight gain on a keto diet.

Eating too much fat

While the keto diet is all about fat, not all sources of fat are equally healthy. It is important to remember that fat is denser in calories compared to protein and carbohydrates. Thus, overconsuming fat can cause weight gain, even if your metabolism is in ketosis.

Best fats to eat on the keto diet

• Avocados: Rich in heart-healthy monounsaturated fatty acids (MUFAs) and packed with fibre, which bolsters digestive health.
• Olive oil: A staple of the heart-healthy Mediterranean diet, olive oil is great for light sautéing, dressings, or drizzling over cooked meats or vegetables.
• Avocado oil: Rich in anti-inflammatory MUFAs and ideal for high-heat cooking with a smoke point of 520 degrees F.
• Nuts and nut butter: Offer unsaturated fats but also contain carbs, so check labels to calculate net carbs.
• Chia seeds and flaxseed: Offer omega-3 fatty acids, which can improve the ratio of omega-6s to omega-3s in your diet and optimise health.
• Fatty fish: Packed with heart-healthy omega-3 fatty acids, fatty fish like salmon, sardines, mackerel, and bluefin tuna are recommended by the AHA to be consumed at least twice a week.

Worst fats to eat on the keto diet

• Cheese: While some research suggests that cheese has health benefits, it is high in saturated fat, which can negatively impact your LDL cholesterol.
• Heavy cream or half-and-half: A source of saturated fat, it is easy to go overboard with these dairy products.
• Coconut oil: Controversial due to its high levels of saturated fats, which can clog arteries. However, some argue that coconut oil is different as its fat is made up of medium-chain triglycerides that are metabolised more quickly and are less likely to be stored as fat.
• Butter: High in saturated fat and cholesterol, butter can increase your risk of heart disease. It is okay to use butter occasionally, but it is best to opt for unsaturated sources of fat.
• Whole milk: While whole milk contains a good amount of fat, it also has plenty of net carbohydrates.
• Fatty meats: The AHA advises limiting fatty meats like beef, lamb, and pork as they are high in saturated fat. Instead, opt for leaner meats like skinless chicken and turkey.

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