Keto Weight Gain: Is It Possible?

The keto diet is a low-carb, high-fat diet that has gained popularity for its potential to accelerate weight loss and improve health. However, it is important to note that the keto diet is not a guarantee for weight loss and may even lead to weight gain in some cases. While the keto diet can suppress appetite and make fat loss more achievable, it may not work for everyone.

There are several reasons why individuals may gain weight on the keto diet, including consuming too many calories, not eating enough, eating too much protein, eating hidden sources of carbohydrates, drinking alcohol, chronic stress, poor sleep quality, and underlying medical conditions or medications. To maximize weight loss on the keto diet, it is crucial to address these factors and make lifestyle adjustments, such as increasing physical activity, reducing stress, improving sleep quality, and consuming whole, nutritious, low-carb foods.

Eating too many carbs

It can be challenging to cut out carbs, especially when first adjusting to the keto diet. However, it is crucial to stick to the recommended range to reach and maintain ketosis. This means being mindful of your intake and tracking your macronutrients through an app like MyFitnessPal. Even vegetables and nuts, which are considered keto-friendly, can contain enough carbohydrates to throw your diet off if not consumed in moderation.

If you're eating too many carbs, your body will not enter ketosis, and you will not reap the weight loss benefits of the keto diet.

Not eating enough

While it is important not to overeat on the keto diet, it is also crucial to consume enough calories to keep your body burning fat. If you cut calories too much, your body might go into starvation mode, slowing down your metabolism to protect your organs and normal bodily functions. This can stall your weight loss goals.

Your body needs the right amount of high-quality food in the right proportions to stay at a healthy weight. Focus on hitting your macronutrient goals: high fat, moderate protein, and low carb. Eat nutrient-dense whole foods, such as full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil.

If you are not eating enough, you may also miss out on the benefits of healthy fats. Polyunsaturated and monounsaturated fats can help lower your low-density lipoprotein level (the "bad" cholesterol in your body) and develop and maintain your cells. Good sources of these fats include avocado, nuts, seeds, olives, coconuts, oily fish (e.g. tuna and anchovies), full-fat Greek yogurt, cheese, butter, and whole eggs.

To ensure you are getting enough fat, try using high-fat toppings and garnishes, such as nuts, seeds, cheese, avocado, and cured meats. Adding fat to your drinks is another easy way to increase your fat intake—for example, by adding creamer, whipped cream, or butter to your coffee or tea. When shopping, opt for full-fat options instead of low-fat, and include fatty fish such as tuna and salmon in your meals. Cooking with fats like olive oil, butter, or peanut oil can also help increase your fat intake.

Eating too much protein

While the keto diet is primarily focused on restricting carbohydrates and eating plenty of fat, protein intake also plays a crucial role in achieving and maintaining ketosis. Eating too much protein can impair ketone production and prevent your body from entering ketosis, which is the metabolic state where your body burns fat for energy instead of glycogen.

When protein is digested, it triggers the release of the hormones insulin and glucagon, which have opposing functions. Insulin stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells, while glucagon triggers glycogen breakdown, fat burning, and the production of ketones. The ratio of insulin to glucagon released depends on factors such as the macronutrient makeup of a person's diet, their gender, their activity levels, and whether they have diabetes.

If the release of insulin is much greater than that of glucagon, ketone production will be reduced, and you may be "kicked out" of ketosis. This is more likely to occur in individuals with type 2 diabetes, who are struggling to control their blood sugar levels, as they are more likely to experience a significant increase in insulin levels after consuming protein. On the other hand, healthier and more active individuals will be able to consume larger amounts of protein without it affecting ketosis.

To determine your ideal protein intake on the keto diet, consider factors such as your genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, current body composition, and body composition goals. In general, sedentary individuals should consume 0.6-0.8 grams of protein per pound of lean body mass, while those who are regularly active should aim for 0.8-1.0 grams per pound. If you lift weights or engage in resistance training, a protein intake of 1.0-1.2 grams per pound of lean body mass is recommended.

It's important to note that eating too little protein can also be detrimental. Protein is essential for muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair, and nails, and maintaining the pH of blood and bodily fluids. A protein deficiency can lead to decreased muscle mass, worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of certain diseases. Therefore, it's crucial to find the right balance and ensure you're getting enough protein while also maintaining ketosis.

Eating too many calories

Even when restricting carbohydrates, it is still possible to gain weight on the keto diet. This is because our bodies are designed to store any excess calories we eat as fat, to be used as energy in case of future famine.

When following a keto diet, it is important to be mindful of your calorie intake, as it is very easy to go overboard on calories when consuming a high-fat diet. Many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories. Therefore, it is important to monitor your portion sizes and not overindulge.

To ensure that you burn your own body fat, it is crucial to consume less energy than your body needs, i.e., maintain a calorie deficit. If you add too much fat to your meals, your body will burn that fat and store any excess energy it doesn't need as body fat. As this continues, your body fat stores will grow incrementally.

To avoid this, try tracking your food intake with an app to see where your caloric level is and adjust accordingly. It is also important to increase your physical activity, as this will help you burn more calories and create a calorie deficit.

In addition, stress and lack of sleep can also contribute to weight gain, as they can lead to increased levels of the hormone cortisol, which has been linked to weight gain, especially in the belly area. Therefore, it is important to manage your stress levels and get enough sleep when trying to lose weight on the keto diet.

Not exercising enough

Exercise is an important part of staying healthy and achieving your weight goals. It stimulates the body's metabolism and burns calories. Exercise is especially important when following a keto diet, as the high-fat foods you eat are calorically dense. Burning calories through exercise can help you reach your desired weight.

• Lack of physical activity can lead to weight gain: Not getting enough exercise can result in a positive energy balance, where you consume more calories than you burn. This can lead to weight gain, even if you are in a state of ketosis.
• Exercise helps build muscle: Exercise, particularly strength training or weightlifting, helps build muscle mass. Muscle is more metabolically active than fat, meaning it burns more calories at rest. By increasing your muscle mass, you can boost your metabolism and promote weight loss.
• Exercise can improve endurance and fat burning: Research suggests that exercise, especially endurance exercises, can improve physical endurance and enhance the body's ability to burn fat as fuel. This can be beneficial for weight loss, as you will be burning more calories during and after your workouts.
• Exercise can reduce stress and improve sleep: A lack of exercise, chronic stress, and inadequate sleep can negatively impact weight loss. Exercise helps reduce stress levels and improve sleep quality, which are important factors in weight management.
• Exercise boosts overall health: Incorporating physical activity into your lifestyle has numerous health benefits beyond weight loss. It lowers your risk of chronic conditions such as heart disease, diabetes, depression, anxiety, and obesity.

To maximise weight loss on a keto diet, it is crucial to incorporate regular physical activity into your routine. This can include a combination of aerobic exercises, such as jogging or cycling, and strength training or weightlifting. Creating a workout schedule and sticking to it can help you develop a healthy exercise habit. It is recommended to aim for three to four days a week and choose a time that fits your schedule.

Frequently asked questions