Keto Weight Gain: Is Under-Eating The Culprit?

The keto diet is a low-carb, high-fat diet that has gained popularity for its weight-loss benefits. However, not eating enough on keto can potentially lead to weight gain. When following a keto diet, it is essential to consume enough healthy fats, such as avocado, nuts, seeds, olive oil, and fatty fish. These fats provide the body with necessary calories and energy, and a deficiency can lead to a slower metabolism and increased hunger. Additionally, not eating enough on keto can result in a lack of essential nutrients, increased cravings, and a negative impact on overall health. To avoid these issues, it is crucial to ensure adequate fat intake, choose nutritious foods, and maintain a balanced diet with sufficient sleep and exercise.

Not eating enough calories

While on the keto diet, not consuming enough calories could curb ketosis. Even if you're trying to lose weight, your body needs enough calories and energy to function. If you're not eating enough, your metabolism could slow down because your body doesn't have the necessary energy to maintain it.

On the keto diet, about 70% to 80% of your daily calories should come from fats. In contrast, about 5-10% should come from carbs, and about 10-20% from protein. This means the bulk of your calories should be coming from foods with healthy fats in them. For example, if you're consuming 2000 calories per day, that translates to around 165 grams of fat at the higher end.

What to Eat to Get Enough Calories on Keto

• High-fat nuts, such as cashews
• Low-carb vegetables
• Avocados and avocado oil
• Nuts and seeds (and nut and seed butters)
• Olives and olive oil
• Coconuts and unrefined coconut oil
• Oily fish, such as tuna and anchovies
• Full-fat Greek yogurt
• Cheese
• Butter
• Whole eggs
• Bacon
• Salmon
• Tuna
• Whipped cream
• Berries with whipped cream
• Dark chocolate
• Black tea/coffee with heavy cream
• Whole milk or coconut milk
• Low-carb granola

Not eating enough fat

The keto diet is a low-carb, high-fat diet that has gained popularity for its weight-loss effects. However, it is important to eat enough fat on this diet to achieve the desired results. Not consuming enough fat can hinder your progress and even lead to weight gain. Here are some detailed insights on why eating sufficient fat is crucial when following a keto diet:

Fat is Essential for Energy and Satiety:

On a keto diet, your body relies primarily on fat as its main source of energy instead of carbohydrates. Therefore, not eating enough fat can leave you feeling tired and unsatisfied. Calories from fat should constitute a significant portion of your dietary intake to ensure you feel adequately energised and satiated. This is crucial for maintaining the diet and avoiding unnecessary snacking.

Fat Helps with Nutrient Absorption:

Natural fats are an important part of a keto diet. They aid in the absorption of vital nutrients and support overall health. For example, fat-soluble vitamins like vitamins A, D, E, and K need fat for proper absorption. By not consuming enough fat, you may be compromising your body's ability to utilise these essential nutrients effectively.

Fat Supports Hormone Production:

Fats, especially healthy fats like omega-3 fatty acids, are crucial for the production of hormones. For instance, omega-3 fats are involved in the production of hormones that regulate blood pressure, heart rate, blood clotting, and immune function. Not consuming enough fat can disrupt hormone balance and have negative consequences for your overall health.

Fat is Necessary for Brain Health:

Your brain is largely composed of fat, and it relies on a constant supply of healthy fats to function optimally. Fats like omega-3 fatty acids are essential for brain development, cognition, and mood regulation. By not consuming enough fat, you may experience brain fog, difficulty concentrating, and even mood swings.

Fat Adds Flavor and Enjoyment:

Fat is an amazing flavour enhancer and makes food more enjoyable. When following a keto diet, adding healthy fats to your meals can improve their taste and make the diet more sustainable. Fats like olive oil, butter, and avocado can elevate the flavour of your dishes and make the keto diet more satisfying.

Fat is Crucial for Achieving Ketosis:

The goal of the keto diet is to reach a state called ketosis, where your body burns fat for energy instead of glucose. To achieve and maintain ketosis, you need to consume a significant amount of fat. Not eating enough fat can hinder your body's ability to enter and sustain this fat-burning state, potentially sabotaging your weight loss efforts.

In summary, not eating enough fat on a keto diet can lead to fatigue, nutrient deficiencies, hormone imbalances, and difficulty with weight loss. It is important to prioritise consuming sufficient amounts of healthy fats, such as those found in avocados, fatty fish, nuts, and olive oil, to support your body and ensure the keto diet is effective.

Not eating the right types of fat

The keto diet is a low-carb, high-fat diet that can be effective for weight loss. However, it's important to understand that not all fats are created equal. Here are some reasons why not eating the right types of fat on a keto diet can hinder your weight loss efforts:

• Not consuming enough healthy fats: The keto diet recommends getting 60-70% of your calories from fat. Healthy fats such as avocados, olive oil, grass-fed beef, fatty fish, nuts, and nut butters are excellent sources of essential fatty acids and can help you feel satiated. If you don't consume enough of these healthy fats, you may end up feeling hungry and be more likely to snack or overeat, hindering your weight loss.
• Overconsumption of unhealthy fats: While the keto diet emphasizes fat intake, it's crucial to focus on healthy fats. Unhealthy fats, such as trans fats found in highly processed foods, margarine, traditional baked goods, and vegetable oils like canola, corn, and soybean oil, can have negative impacts on your health. These unhealthy fats can contribute to inflammation and increase your risk of heart disease and other health issues.
• Not paying attention to fat quality: When following a keto diet, it's important to prioritize food quality. Opt for unprocessed or minimally processed sources of healthy fats, such as fatty fish (salmon, sardines, mackerel), olive oil, avocados, nuts, and grass-fed beef. These foods provide essential omega-3 fatty acids, monounsaturated fats, and other beneficial nutrients that support overall health and weight loss.
• Not balancing fat intake with other macronutrients: On the keto diet, it's crucial to balance your fat intake with adequate protein and low-carb vegetable intake. If you focus solely on fat and neglect other important nutrients, your body may not receive the full range of benefits. Ensure you're getting enough protein and low-carb vegetables to support your weight loss goals and overall health.
• Not tracking fat intake: To ensure you're consuming the right types and amounts of fat, it's important to track your fat intake. Use a food journal or an app to monitor your fat macros and ensure you're staying within a healthy range. This will help you make any necessary adjustments to your diet and avoid overconsumption of certain types of fat.

Not eating enough protein

Protein is an essential macronutrient that plays a crucial role in the body, from muscle repair and growth to maintaining healthy skin, hair, nails, bones, and internal organs. When following a keto diet, it is important to ensure adequate protein intake to support these bodily functions and promote overall health.

Risks of Not Eating Enough Protein

If you are not meeting your protein goals on a keto diet, you may experience several negative consequences:

• Muscle Loss: Protein helps maintain muscle mass. Not consuming enough protein can lead to muscle breakdown and loss of lean body mass.
• Increased Calorie Intake: Protein promotes satiety and makes you feel fuller for longer. When you don't eat enough protein, you may end up consuming more calories than necessary, as you will feel hungry more often.
• Lower Energy Levels: Protein provides the body with a consistent and stable source of energy. Not getting enough protein can leave you feeling tired and less energized throughout the day.

Recommended Protein Intake on Keto

The recommended protein intake on a keto diet can vary depending on your activity levels and goals:

• Sedentary Individuals: Consume 0.6–0.8 grams of protein per pound of lean body mass.
• Regularly Active Individuals: Aim for 0.8–1.0 grams of protein per pound of lean body mass.
• Weight Lifters: Eat 1.0–1.2 grams of protein per pound of lean body mass.

It's important to note that these are general guidelines, and individual needs may vary. Consulting with a healthcare professional or a dietitian can help determine your specific protein requirements based on your lifestyle and health goals.

High-Protein Keto Foods

To ensure you're meeting your protein needs, include a variety of high-protein keto-friendly foods in your diet:

• Meat
• Seafood
• Cheese
• Tofu
• Low-carb protein powder
• Eggs
• Poultry
• Greek yogurt
• Cottage cheese
• Nuts and seeds

By incorporating these foods into your meals and snacks, you can ensure you're getting enough protein to support your health and fitness goals while following a keto diet.

Not eating enough vegetables

Vegetables are a great addition to a keto diet. They are rich in vitamins, minerals, and antioxidants. However, not eating enough vegetables can have some consequences. Here are some reasons why you should include a good amount of vegetables in your keto diet:

Missing Out on Nutrients:

Vegetables are an excellent source of essential vitamins, minerals, and antioxidants. By not eating enough vegetables, you may miss out on important nutrients like vitamin K, iron, and vitamin C. These nutrients are crucial for overall health and well-being.

Lack of Fibre:

Vegetables are a good source of dietary fibre, which is important for digestive health and can help with weight loss. Fibre adds bulk to your meals, making you feel fuller and aiding in weight management. Not consuming enough fibre can lead to digestive issues and constipation.

Limited Food Options:

Keto already restricts your food choices by limiting carbohydrates. By further eliminating or reducing vegetables, you narrow your food options even more. This can make meal planning and sticking to the diet more challenging.

Increased Risk of Certain Deficiencies:

Some vegetables are particularly rich in specific nutrients. For example, dark, leafy greens like spinach are packed with iron and calcium. Not including these in your diet could increase the risk of deficiencies in these vital nutrients.

Potential Weight Gain:

Vegetables are typically low in calories and high in fibre, which can aid in weight loss. They provide bulk and help you feel fuller for longer, reducing the likelihood of overeating. By not including enough vegetables, you may unintentionally increase your calorie intake and hinder weight loss.

Tips to Include More Vegetables:

• Start by adding a serving of vegetables to one meal a day. You can gradually increase the amount and frequency as you get used to it.
• Opt for non-starchy, low-carb vegetables like leafy greens, zucchini, avocado, and peppers.
• Get creative with your cooking methods. Try roasting, steaming, or stir-frying vegetables to make them more appealing.
• Include a variety of vegetables to get a range of nutrients.
• If you don't like the taste or texture of certain vegetables, try preparing them in different ways. For example, blending them into a soup or adding them to a smoothie.

Frequently asked questions