Exercise And Keto: Friend Or Foe To Weight Loss?

Weight loss plateaus are a common occurrence on the keto diet, and there are several reasons why this might happen. One of the main reasons is that people often consume too many carbs, even if they are eating low-carb foods. This is because carbs can easily accumulate, and there are hidden carbs in many foods such as snacks, sauces, condiments, and processed foods. Additionally, consuming too many calories can lead to a weight loss plateau, as being in a calorie deficit is essential for weight loss. Other factors that can contribute to a weight loss plateau include a lack of exercise, a stressful lifestyle, and not getting enough sleep. To break through a weight loss plateau, it is recommended to adjust your diet and lifestyle by reducing carb and calorie intake, increasing physical activity, managing stress, and getting adequate sleep.

Ensure you're eating the right amount of protein

Protein is one of three macronutrients that provide calories and is essential for a healthy body. It is a building block of life and 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.

The keto diet is a low-carb, high-fat diet, and it is important to monitor protein intake. The general guidelines for following the keto diet include consuming an average of 70% to 80% of your daily calories from fat, 10% to 20% from protein, and 5% to 10% from carbohydrates.

According to ketogenic diet experts Stephen Phinney, MD, PhD, and Jeff Volek, PhD, RD, the ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). They recommend a target range of 1.2-2.0 g/kg body weight, depending on lifestyle. For example, a male who lifts heavy weights might eat at the higher end of the protein range, while a smaller female who doesn't do much weight lifting might opt for the lower end.

If you are sedentary, consume a minimum of 0.8 grams of protein per pound of lean body mass. If you are an athlete or looking to build muscle, consume 1-1.2 grams of protein per pound of body weight.

Eating too much protein is a common mistake on the keto diet. If you eat too much, your body can start to produce glucose from the excess amino acids through a process called gluconeogenesis. This can sabotage your weight loss efforts and keep your body out of ketosis.

Not eating enough protein can lead to worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of diseases. It can also lead to muscle mass loss, appetite changes, weight gain, delayed wound healing, and fatigue.

Tips for ensuring you eat the right amount of protein

• A piece of meat the size of a deck of cards is roughly 20 grams of protein. Most people need at least 60 grams of protein per day, so aim to include at least this amount at each meal.
• Spread your protein intake evenly throughout the day. This is the easiest way to meet your goals, as protein is extremely filling.
• Nuts, seeds, and cheese can boost your protein intake, but be aware that these foods are calorie-dense and may slow down weight loss.
• Meat and protein powder are the easiest ways to increase your protein intake.
• A food scale can help you track your intake more accurately.

Avoid snacks and compress your feeding window

Snacking can be a challenge when you're on the keto diet, but there are some things you can do to avoid snacks and compress your feeding window. Here are some tips to help you:

• Choose the right snacks: Opt for keto-approved snacks such as nuts, hard-boiled eggs, cheese, vegetables, and high-fat dairy products. These foods are filling and provide a good balance of fats, proteins, and minimal carbohydrates.
• Plan your meals and snacks: Prepare your meals and snacks for the week ahead of time. Having a plan will help you make better food choices and avoid reaching for unhealthy snacks.
• Increase your fat intake: Fats are essential on the keto diet, and they help you feel fuller for longer. Include healthy fats like avocado, olive oil, nuts, and full-fat dairy in your meals and snacks.
• Drink plenty of water: Water can act as an appetite suppressant, so make sure you stay hydrated throughout the day. Sometimes thirst can be mistaken for hunger, so drinking water may help curb those snack cravings.
• Try intermittent fasting: Intermittent fasting involves restricting your food intake to a specific window of time, such as the popular 16:8 method (16 hours of fasting and an 8-hour eating window). This approach can help you compress your feeding window and has been shown to aid weight loss.
• Manage your stress: Chronic stress can lead to increased weight gain. Find ways to manage your stress levels, such as through mindfulness practices, self-care routines, and improving your sleep habits.
• Be mindful of hidden carbs: Some foods, such as sauces, condiments, and processed foods, contain hidden carbohydrates that can knock you out of ketosis. Always read food labels and track your carbohydrate intake to ensure you stay within the recommended range for keto.
• Avoid sugary and refined carbs: These types of carbohydrates can cause spikes and drops in blood sugar levels, leading to increased hunger and cravings. Opt for complex carbohydrates from vegetables, fruits, whole grains, and beans instead.
• Get enough sleep: Lack of sleep can affect your body's ability to regulate hormones related to appetite. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.
• Stay active: Incorporate regular exercise and increase your non-exercise activity throughout the day. This will help you burn more calories and boost your weight loss, even outside of your workouts.

Get enough sleep

Sleep plays a vital role in weight loss, and a lack of sleep can affect your body's ability to regulate your appetite. Research has shown that insufficient sleep can cause an increase in ghrelin, the hormone that increases appetite. Poor sleep also increases cravings for high-calorie and high-carbohydrate foods as your body looks for additional sources of energy.

Therefore, getting enough sleep is crucial if you want to optimize your weight loss journey on the keto diet. Aim for 7-9 hours of uninterrupted sleep each night. If you're having trouble sleeping due to "keto insomnia," here are some tips to help you get a good night's rest:

• Gradual diet changes: Instead of drastically reducing carbohydrates, try making gradual changes to your diet. This gives your body more time to adjust to the new way of eating.
• Stay hydrated: Ensure you're drinking enough water throughout the day. Dehydration can lead to sleep issues and is associated with shorter overall sleep times.
• Optimize your bedroom: Create a sleep-friendly environment by making your bedroom quiet, dark, and relaxing. Remove electronic devices, and ensure the temperature is comfortable for sleeping.
• Consistent sleep schedule: Maintain a consistent sleep schedule, even on weekends. Go to bed and wake up at the same time each day to regulate your body's internal clock.
• Limit stimulants: Avoid caffeine and alcohol close to bedtime. Caffeine can stay in your system for several hours, so limit your intake after 2-3 pm. Alcohol can disrupt your sleep quality, so refrain from drinking at least four hours before bedtime.
• Wind-down routine: Establish a relaxing wind-down routine before bed. This could include reading, listening to soothing music, stretching, or taking a warm shower. These activities can help lower your heart rate, reduce tension in your body, and calm your mind, preparing you for sleep.
• Healthy bedtime snacks: If you feel hungry before bed, opt for sleep-inducing snacks like tart cherries, bananas, or oats. These foods contain melatonin, a hormone that aids sleep.
• Exercise during the day: Engage in regular physical activity during the day to improve your sleep quality. However, avoid intense exercise close to bedtime, as it may stimulate your body and make it harder to fall asleep.

Manage your stress

While exercise is an important part of a healthy lifestyle, it is not the only factor that contributes to weight loss. A person's diet, stress levels, sleep schedule, and medical history can also play a role in their overall health and weight.

Chronic stress can lead to increased weight gain over time. High levels of the stress hormone cortisol can lead to increased food intake and decreased energy expenditure, which in turn can contribute to weight gain. Managing your stress can therefore be a crucial part of reaching and maintaining a healthy weight. Here are some strategies to help you manage your stress:

• Reduce your screen time.
• Take mindful walks in nature.
• Make time for your hobbies.
• Practice deep breathing to activate your parasympathetic nervous system.
• Eat a nutrient-dense diet and reduce your intake of processed foods.
• Set a self-care routine.
• Improve your sleep schedule.
• Incorporate yoga or meditation into your routine.

Remember that everyone's stress management strategies will look different, and it's important to find what works best for you.

Cut out alcohol

Cutting Out Alcohol to Aid Weight Loss on the Keto Diet

While it is possible to drink alcohol and remain in ketosis, it is important to understand how alcohol affects the body and its impact on weight loss. Alcoholic beverages are often loaded with carbohydrates, which can take the body out of ketosis. Additionally, alcohol provides the body with energy, slowing down the process of ketosis, where the body burns fat for energy instead of carbohydrates.

Impact on Ketosis

When following a ketogenic diet, the body enters a state of ketosis, burning fat instead of carbohydrates for energy. Alcohol can interrupt this process as it is broken down and metabolised by the body, providing an alternative source of energy. This means that the body will prioritise breaking down alcohol over burning fat, slowing weight loss.

Calorie Intake

Alcoholic drinks can be high in calories, and even low-carb options such as clear liquors like vodka, gin, and tequila contribute to your daily calorie intake. If you are in a caloric surplus, you are at risk of weight gain. Therefore, it is important to be mindful of your overall calorie intake, including the calories from alcohol, to ensure you are in a deficit and promoting weight loss.

Lowered Alcohol Tolerance

A ketogenic diet can lead to a lowered alcohol tolerance. This is because the body stores carbohydrates as glycogen, and during ketosis, glycogen levels are very low. With fewer substances in the body to absorb alcohol, it reaches the bloodstream quicker, and you may find yourself getting drunk faster and experiencing worse hangovers.

Increased Cravings

Alcohol can reduce inhibitions and increase cravings, leading to the consumption of less healthy foods and a greater quantity of food. This can hinder weight loss and disrupt the ketosis process, as the body will be provided with an alternative energy source to burn.

Recommendations

If you are following a ketogenic diet and aiming for weight loss, it is recommended to cut out alcohol or, at the very least, reduce your consumption. If you choose to drink, opt for low-carb options such as clear liquors, and always practise moderation. Remember, excess alcohol consumption can also lead to serious health issues.

Frequently asked questions