Keto Weight Gain: Is Excess Fat Consumption To Blame?

The ketogenic, or keto, diet is a low-carb, high-fat way of eating that has been adopted by many people looking to lose weight and improve their health. While the keto diet can suppress appetite and make fat loss easier to achieve, it is not always effective. Some people end up not losing weight or even gaining weight on a keto diet. One of the biggest culprits of weight gain on keto is not tracking your food intake and keeping your macros in check. Eating too much fat on keto can lead to weight gain as fats are the most calorie-dense macronutrient. Alcohol consumption can also slow down the weight loss process and contribute to weight gain.

Eating too much protein

While it is true that the keto diet is primarily focused on restricting carbs and eating plenty of fat, protein intake also plays a crucial role in achieving success. Eating too much protein can impair ketone production and kick your body out of ketosis. However, keeping protein consumption low is also not ideal.

When protein is digested, it triggers the release of two energy-regulating hormones: insulin and glucagon. Insulin stimulates the uptake of sugar into cells, sugar burning, and anabolic processes, while glucagon triggers glycogen breakdown, lipolysis, fat burning, and gluconeogenesis. The ratio of insulin to glucagon determines how protein intake will affect ketone levels. If you secrete much more insulin than glucagon, ketone production will be reduced, and vice versa.

In general, insulin can be thought of as an energy-storage hormone, while glucagon stimulates energy production. The ratio of these hormones plays a crucial role in determining which hormone takes precedence. As a result, if insulin levels are higher, ketone production will be reduced, but when glucagon is consistently higher, ketosis will follow.

The likelihood of being kicked out of ketosis depends on specific aspects of an individual's health and how much protein they consume. Studies indicate that Type 2 diabetics are much more likely to experience a significant increase in insulin levels after protein intake, while healthier individuals may not experience any insulin increase at all. Therefore, people with Type 2 diabetes may find it more challenging to maintain ketone production or enter ketosis if they consume too much protein. On the other hand, healthier and more active individuals can consume more protein without being kicked out of ketosis.

Another factor that influences the impact of protein intake on ketone levels is gender. A study found that healthy women in their early 20s experienced a similar insulin increase after protein ingestion compared to men of the same age, but their glucagon secretion was significantly lower. Additionally, the hormonal response of women may vary depending on where they are in their menstrual cycle.

To ensure optimal ketone levels, it is recommended that sedentary individuals consume 0.6-0.8g of protein per pound of lean body mass. For those who are regularly active, the recommended intake is 0.8-1.0g per pound, and for individuals who lift weights, it is suggested to consume 1.0-1.2g per pound.

While it is important to monitor protein intake, it is a myth that eating too much protein will knock you out of ketosis. In fact, eating adequate amounts of protein is beneficial on the ketogenic diet as it helps the body stay in fat-burning mode and provides essential nutrients.

• Protein Helps With Fat Loss: Protein is more satiating than fat, and people tend to overeat when protein is low. Increasing protein consumption can be an effective way to approach weight loss on keto.
• Protein Provides Fewer Calories Than Fat: The body requires more energy to burn protein compared to fat, resulting in fewer calories being stored.
• Protein Deficiency Is Dangerous: Not consuming enough protein can lead to worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of diseases such as sickle cell disease, acute asthma, and certain cancers.

In conclusion, while it is important to be mindful of protein intake on the keto diet, it is a myth that eating too much protein will knock you out of ketosis. Consuming adequate amounts of protein is crucial for optimal health and can even enhance weight loss efforts. By understanding individual needs and adjusting protein intake accordingly, individuals can maximize the benefits of the keto diet.

Not eating enough nutritious foods

No matter what diet plan you follow, the key to healthy, sustainable weight loss is consuming nutrient-rich whole foods. These include low-carb vegetables, full-fat dairy products, eggs, fish, pastured fatty cuts of meat and poultry, avocado, olives, low-carb nuts, and seeds.

When our meals are composed of these keto foods, we provide our bodies with plenty of healthy fats, protein, fiber, vitamins, minerals, and antioxidants. As a result, we are more satisfied and energized throughout the day without feeling the need to reach for a snack.

In contrast, if we rely on heavily processed keto ingredients and products as our primary source of fat—such as keto snack bars, low-carb desserts, fat bombs, and added fats/oils—we tend to feel less satiated, experience more hunger, and eat more food than our body needs.

To optimize your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods. For example, full-fat dairy products, eggs, fish, pastured meats, poultry, and healthy fats like avocado and olive oil are all great choices. Be sure to add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to dishes to add nutrients and fiber.

Consuming too many calories

While the keto diet can be an effective way to lose weight, it's important to remember that it's still possible to gain weight if you're not careful. One of the main reasons this happens is due to consuming too many calories.

When you're on a keto diet, it's easy to go overboard with the calories, as many keto-friendly foods are high in calories. Avocados, olive oil, full-fat dairy, nuts, and fatty cuts of meat are all calorie-dense foods. This means that even if you're sticking to keto-approved foods, you can still end up consuming more calories than you're burning, leading to weight gain.

To avoid this, it's crucial to track your calorie intake and maintain a deficit. This can be done by using an app to monitor your food intake and make sure you're not exceeding your daily calorie limit. Portion control is also important, especially when it comes to high-fat keto snacks like nuts, nut butter, and cheese. These foods are healthy in moderation, but it's easy to overconsume them and take in more calories than you realise.

In addition to tracking calories, it's important to focus on whole, unprocessed foods. Relying too much on processed keto products, such as snack bars, desserts, and other packaged foods, can sabotage your weight loss efforts by adding extra calories. Stick to nutrient-dense, whole foods like fatty fish, avocados, nuts, seeds, and full-fat dairy products to get the most nutritional bang for your buck.

It's also worth noting that severe calorie restriction is not the answer. While it's important to create a calorie deficit to lose weight, drastically reducing your calorie intake can have negative consequences. Your body has mechanisms in place to prevent excessive weight loss, and if you don't eat enough, your metabolism may slow down, making it harder to lose weight and maintain a healthy weight.

Finally, don't forget that weight loss is not just about calories. Make sure you're also prioritising exercise, managing stress, and getting enough sleep. These factors all play a role in weight management and overall health.

Drinking alcohol

Alcohol also reduces inhibitions, which can lead to eating more food and making less healthy food choices. It is recommended that men have no more than two drinks per day and women only one, and that alcohol-free days are included in your drinking schedule.

If you are following a keto diet, it is best to opt for pure forms of alcohol that are low in sugar and calories. Clear liquors such as vodka, gin, and tequila, and some dark liquors like rum, cognac, and scotch are better choices. These can be mixed with keto-friendly mixers that use natural sweeteners like stevia. Some wines and light beers can also be consumed in moderation.

It is important to note that alcohol can be addictive, and if you find it difficult to stop at one or two drinks, it may be best to abstain completely. Additionally, if you are struggling with a fatty liver, it is advisable to avoid alcohol until your liver has healed.

Not exercising

Exercise is not necessary for weight loss on the keto diet. However, it is important for health, endurance, body recomposition, bone density, and other reasons. Exercise can also help to keep your glycogen levels depleted, which will make your ketosis last longer and deeper.

If you are sedentary, it is still possible to lose weight on the keto diet, but adding some form of exercise, even just walking, will likely increase the speed of weight loss. Low-intensity, steady-state workouts such as easy jogging or cycling tend to be the least affected by the keto diet.

If you are considering starting an exercise routine while on the keto diet, it is important to note that you may feel less energised than usual, especially at first, as your body adjusts to burning fat for energy instead of carbohydrates. This may make high-intensity workouts more challenging. It is recommended that you avoid high-intensity workouts while following the keto diet and focus on low- to moderate-intensity exercises instead to optimise your body's fat-burning potential.

Additionally, it is crucial to eat enough fat on the keto diet to reap the benefits of your workouts. If you don't eat enough fat, you may feel extremely hungry, and your muscle mass may decrease.

In summary, while not exercising will not prevent weight loss on the keto diet, adding some form of exercise will likely increase the speed of weight loss and provide additional health benefits. However, if you are unable to exercise, you can still lose weight by following the keto diet correctly and ensuring you are eating enough fat.

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