Keto Inches-Down, Weight-Steady: What's Happening?

It is possible to lose inches but not weight on the keto diet. This is because muscle is denser than fat, so you can lose inches without seeing a change when stepping on the scale. This phenomenon is called body recomposition, and it's a good thing. It means you're gaining lean body weight, like muscles, at the same time as you're losing fat.

Body recomposition

When you're on a keto diet, it can be frustrating to see that the number on the scale hasn't changed, even though your clothes are fitting better. This phenomenon is called Body Recomposition, and it means that even though your weight is staying the same, your body composition is changing.

As you burn fat on a keto diet, you may also be gaining muscle, which is denser than fat. This means that you can look leaner and slimmer without seeing a change in your overall weight. In other words, you're achieving the "holy grail" of weight loss: losing fat and gaining muscle.

So, instead of focusing solely on the number on the scale, pay attention to other indicators of progress, such as how your clothes fit or by taking monthly body measurements. Improvements in your fitness level, such as being able to sprint without feeling winded or swim for longer, are also telling signs that your body is changing for the better.

Remember, significant changes take time, and your body is doing complex work behind the scenes. Stay consistent, and every little change will add up over time.

Muscle weighs more than fat

While it is true that a pound of muscle weighs the same as a pound of fat, the two have different densities. Muscle is denser than fat, which means that it takes up less space. So, if you're gaining muscle and losing fat, you may notice that your clothes fit better and your body appears more toned and slimmer, even if the number on the scale stays the same or increases. This is because muscle is more compact and takes up less volume than fat, so it can result in a reduction of inches without a corresponding weight loss.

This phenomenon is often observed in people who adopt a ketogenic diet. They might experience a decrease in their waist and thigh measurements, with their clothes fitting better, but no change or even an increase in weight. This is a positive development, as it indicates that they are gaining lean body weight, which includes muscle mass.

However, it is important to note that building muscle and losing fat are independent processes. Just because you are losing fat does not mean you are gaining muscle, and vice versa. Therefore, it is essential to monitor your body composition, which provides information about your internal tissue makeup, rather than solely focusing on weight.

To accurately assess your body composition, you can use various methods, such as body composition scales, skin calipers, bioelectrical impedance monitors, hydrostatic weighing, or dual-energy X-ray absorptiometry (DXA) scans. These tools can help you understand your muscle mass, body fat percentage, basal metabolic rate, and overall physique rating.

In summary, while muscle weighs the same as fat in terms of absolute weight, its higher density means that it occupies less space in the body. This can lead to a reduction in inches without a corresponding weight loss, especially when transitioning to a ketogenic diet. Monitoring body composition is crucial to understanding these changes and ensuring overall health.

Insulin resistance

The ketogenic diet is considered an interesting nutritional approach for weight loss and improvement in insulin resistance. The diet involves limiting the amount of carbohydrates to less than 50 g per day, while increasing the intake of fat to ensure adequate energy intake. The diet has been shown to have favourable effects on insulin resistance in subjects with overweight or obesity.

The effect of the ketogenic diet on insulin sensitivity appears to be mediated by several factors, including weight loss, fat changes, and the direct effects of ketosis.

Weight Loss

Weight loss is not a prerequisite for improvement in insulin sensitivity, but it can lead to a reduction in insulin resistance. This is due to the decrease in fat mass and the improvement in insulin sensitivity that occurs with weight loss.

Fat Changes

The ketogenic diet has been shown to significantly reduce the amount of visceral adipose tissue depots, which affects insulin sensitivity to a greater extent compared to subcutaneous fat. Additionally, the diet can improve skeletal muscle mitochondrial capacity and efficiency, optimizing fat oxidation and improving metabolic health markers.

Direct Effects of Ketosis

The restriction of carbohydrate intake in the ketogenic diet decreases intestinal absorption of monosaccharides, leading to reduced postprandial glycemia, decreased insulin requirements, and lower insulin levels. The effectiveness of the diet in lowering fasting blood glucose has been confirmed in a recent meta-analysis, which showed a decrease of about 1.29 mmol/L in fasting blood glucose.

In summary, the ketogenic diet has been shown to improve insulin sensitivity through its effects on weight loss, fat changes, and the direct effects of ketosis. The diet may be an effective approach for weight loss and improvement in insulin resistance, but further research is needed to fully understand its long-term effects.

Health first, weight loss second

It can be frustrating when you don't see the number on the scale change even when you're trying to lose weight on a keto diet. However, it's important to remember that health comes first, and weight loss is secondary. This means focusing on overall health and well-being, rather than getting fixated on the scale alone.

Body Composition Changes

The keto diet often leads to body composition changes, where you burn fat and gain muscle. This can result in losing inches without a corresponding weight loss. Muscle is denser than fat, so you can look leaner and feel healthier, even if the scale doesn't show a change. This is a positive sign that your body is transforming into a denser version of itself.

Beyond the Scale

Instead of daily weigh-ins, start measuring your progress in other ways. Notice how your clothes fit or take monthly body measurements. Pay attention to your fitness levels and how your body feels. For example, you might find that you can now sprint without feeling winded or swim for longer periods without getting tired. These are all signs of real progress and improving health.

Patience and Consistency

Remember that significant changes take time. Your body is undergoing complex work behind the scenes, so stay consistent and trust the process. Every little change adds up, and over time, you'll see the transformation.

Understanding Muscle Loss and Insulin Resistance

For those with insulin resistance, including diabetics and pre-diabetics, there is often a decrease in muscle mass due to inadequate protein intake and blocked absorption of amino acids. Keto diets and intermittent fasting can help improve insulin sensitivity, leading to better absorption of protein and increased muscle mass.

The Role of Turmeric

Combining turmeric with a ketogenic lifestyle may offer additional health benefits. Turmeric's anti-inflammatory properties can help with water retention and bloating, influencing measurements without impacting weight. It also supports digestive health, reduces bloating, and promotes regular bowel movements, all of which can influence waist circumference without affecting weight. Additionally, turmeric's potential to boost metabolism and regulate blood sugar levels can contribute to changes in body composition.

Weight loss expectations

It is not uncommon to experience a decrease in measurements without seeing a significant change in weight when on a keto diet. This phenomenon is due to body composition changes, specifically fat loss and muscle gain.

Understanding Body Composition Changes

When following a keto diet, your body transforms into a denser version of itself as it burns fat and builds muscle. This means that you may notice your clothes fitting better and your body appearing leaner, even if the number on the scale remains the same.

The Importance of Protein

Protein plays a crucial role in body recomposition. Muscle, built with the help of protein, is denser than fat. Therefore, you may look and feel leaner even if the scale does not show a change in weight.

Tracking Progress Beyond the Scale

Rather than focusing solely on weight, it is recommended to track your progress through other means. This can include taking monthly body measurements, noticing how your clothes fit, and paying attention to improvements in your fitness level. For example, you may find that you can now sprint without feeling winded or swim for longer periods of time.

Managing Expectations

It is important to remember that significant changes take time. Keto is not a quick fix, but a complex process that involves your body doing a lot of work behind the scenes. Consistency and patience are key to achieving your desired results.

Understanding Insulin Resistance

Insulin resistance can slow down weight loss. Keto and intermittent fasting can help improve insulin sensitivity by lowering blood sugar levels and improving cell response to insulin. This, in turn, can help with weight loss and overall health.

In summary, while the number on the scale may not change drastically when following a keto diet, you may still be losing inches and improving your health. It is important to focus on overall health and well-being rather than getting fixated on weight alone.

Frequently asked questions