Weight Loss And Keto Adaptation: What's The Link?

Weight loss can stall when the body becomes keto-adapted due to a variety of factors, including:

- High insulin resistance, which makes it difficult for the body to metabolise food.

- Previous fad diets that cut out too many calories, leading to a breakdown of muscle for energy and lower resting metabolism.

- Food sensitivities and inflammatory foods that trigger an inflammatory response.

- Excessive nut or dairy consumption, which are calorie-dense and can cause a rise in carb count.

- Medications and medical conditions that have weight gain as a side effect.

- Sleep loss, which increases cortisol and insulin levels, making it harder to lose weight.

- Stress or emotional eating, which can lead to excess eating of low-quality, high-calorie comfort foods.

High insulin resistance

Insulin resistance is defined as a defect in the insulin-mediated control of glucose metabolism, predominantly in muscle, fat, and liver tissues. Insulin resistance is a pre-stage for type 2 diabetes and is associated with non-alcoholic fatty liver disease.

The ketogenic diet is a diet in which the amount of carbohydrates is limited to less than 50 g per day, while the intake of fat is increased to ensure adequate energy intake. The ketogenic diet has been shown to have favourable effects on insulin resistance in subjects with overweight or obesity. However, some studies have observed improved insulin sensitivity in response to low-carbohydrate diets even in the absence of weight loss.

The restriction of digestible carbohydrates in the ketogenic diet decreases intestinal absorption of monosaccharides, leading to reduced postprandial glycemia, decreased insulin requirements from the pancreas, and lower insulin levels and insulin-to-glucagon ratio. The effectiveness of the ketogenic diet in lowering fasting blood glucose was confirmed in a recent meta-analysis including type 2 diabetes patients, which showed a decrease of about 1.29 mmol/L in fasting blood glucose and 1.07 in glycated haemoglobin (HbA1c).

The ketogenic diet also improves lipid metabolism, with significant reductions in triglycerides and total cholesterol and significant increases in high-density lipoprotein (HDL-c). The therapeutic effects of the ketogenic diet on blood glucose levels occurred despite the duration of the intervention, which ranged from 1 to 56 weeks.

The ketogenic diet has been shown to improve insulin sensitivity through its irrefutable effects on fat and weight loss. In addition, ketone bodies appear to be able to influence insulin signalling directly. Despite the promising role of the ketogenic diet in type 2 diabetes prevention, future studies should address its long-term efficacy and safety in diabetic individuals.

Crash diets

The keto diet is a high-fat, low-carb eating plan that is often used for weight loss. The diet aims to force your body to use ketone bodies, a type of fuel that the liver produces from stored fat, instead of sugar (glucose) that comes from carbohydrates.

To follow the keto diet, you need to deprive yourself of carbohydrates—this means consuming fewer than 20-50 grams of carbs per day. On a 2,000-calorie diet, this could look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, it is important to note that the exact ratio depends on your particular needs.

The keto diet includes healthy unsaturated fats such as nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. It also encourages the consumption of saturated fats from oils (palm, coconut), lard, butter, and cocoa butter.

Protein is part of the keto diet, but it is important to note that it does not discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.

When it comes to fruits and vegetables, you can have certain fruits, usually berries, in small portions. Vegetables are restricted to leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.

Potential Risks

The keto diet has several potential risks that should be considered before starting this eating plan. These include:

• High levels of saturated fat, which can increase "bad" LDL cholesterol and the risk of heart disease.
• Nutrient deficiency, as a result of not eating enough vegetables, fruits, and grains.
• Liver problems, as the diet requires the liver to metabolize a large amount of fat.
• Kidney problems, as the kidneys may be overloaded with metabolizing protein.
• Constipation, due to the low amount of fibrous foods included in the diet.
• Fuzzy thinking and mood swings, as the brain functions best when it uses sugar from healthy carbohydrates as its energy source.

Weight Loss Plateaus

It is common to experience weight loss plateaus when following the keto diet. This can be due to various reasons, including hidden carbs, excess calories, chronic stress, lack of physical activity, and medical conditions.

To break a weight loss plateau on the keto diet, you can try the following strategies:

• Look for hidden carbs in snacks, sauces, condiments, and processed foods.
• Try intermittent fasting to speed up your transition into ketosis.
• Switch up your workout routine to burn more calories and create a calorie deficit.
• Decrease your calorie intake by monitoring your portion sizes and choosing low-calorie-density snacks.
• Reduce your stress levels through regular breaks, self-care routines, improved sleep, yoga, or meditation.

Remember, it is important to consult a healthcare professional before starting any new diet, especially if you are experiencing persistent adverse symptoms. While the keto diet can be effective for short-term weight loss, it is not suitable as a long-term dietary change.

Food sensitivities and inflammatory foods

While the keto diet is known to be anti-inflammatory, some food sensitivities and inflammatory foods can still cause weight loss stalls. Here are some factors to consider:

Food Sensitivities

Food sensitivities can vary from person to person, but some common culprits include dairy and FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). FODMAP foods include onions, garlic, asparagus, cauliflower, and Brussels sprouts. Even though the keto diet is typically low in gluten, some low-carb products may contain gluten, so it's important to read labels carefully. Soy sauce, commercially-prepared bone broths, salad dressings, and cold cuts are examples of gluten-containing foods that may be consumed on a keto diet.

To identify food sensitivities, try an elimination diet. Remove one potential trigger food at a time and monitor your weight loss progress, as well as any improvements in other symptoms such as low energy, abdominal pain, diarrhea, or a runny nose.

Inflammatory Foods

Processed vegetable oils, processed meats, and foods containing trans fats are technically keto-friendly, but they can contribute to inflammation in the body and lead to weight loss stalls. Vegetable and seed oils, such as soybean, sunflower, safflower, and canola oil, are particularly inflammatory and should be avoided. Instead, opt for healthier fats like organic ghee from grass-fed cows, palm oil from sustainable sources, coconut oil, olive oil, avocado oil, or grapeseed oil.

In addition, artificial trans fats, often found in processed and packaged foods, should be avoided. These fats are not easily digested by the body and have been linked to increased inflammation and disease risk.

When it comes to protein sources, choose grass-fed and organic meats whenever possible. They tend to be more nutritious and have a more favorable nutrient profile.

Lastly, while nuts are a part of the keto diet, it's important to watch your portion sizes. Nuts are calorie-dense, and consuming too many can increase your carb intake and kick you out of ketosis.

Excess nuts or dairy

Dairy and nuts are allowed on the keto diet, but they should be consumed in moderation. While they can be a great source of fat, protein, and calcium, they also contain sugar in the form of lactose, which can push you out of ketosis and hinder weight loss.

Excess Dairy

Dairy products like milk, ice cream, and flavoured milk tend to have a high sugar content. Even dairy products that seem healthy, like low-fat, reduced-fat, or fat-free milk, often have added sugars and carbs to make them palatable. As a result, they can be detrimental to a keto diet.

However, some dairy products are better options than others. Butter, for instance, has zero carbs and about 11 grams of fat per tablespoon, making it an ideal source of fat on keto. Hard and soft cheeses are also allowed, but harder cheeses like Parmesan have fewer carbs. Semi-hard cheeses like Swiss cheese are also keto-friendly.

That being said, it is easy to overdo it with dairy. Dairy products are highly processed and can be calorie-dense, so it is important to be mindful of portion sizes and track your intake.

Excess Nuts

Nuts are a great source of healthy fats and protein, but they should be consumed in moderation on the keto diet. This is because they are calorie-dense and their carbohydrate content can vary. While some nuts are low in carbs, such as Brazil nuts, macadamia nuts, and pecans, others like cashews and pistachios have a much higher carb content.

Additionally, salted nuts can be very addictive and easy to overeat. This can lead to consuming more calories than intended, which can hinder weight loss. Therefore, it is recommended to limit your portions to one or two ounces of nuts per day and practice portion control by measuring out your nuts into small containers or bags.

Medications and medical conditions

Some medications and medical conditions can impact your weight loss progress on a keto diet. Here are some factors to consider:

• Medications: Certain medications can cause weight gain as a side effect. These include drugs for diabetes (e.g., insulin, sulfonylureas), mental health conditions (e.g., antidepressants, antipsychotics), high blood pressure (e.g., beta-blockers), epilepsy, cancer therapy, steroids (e.g., prednisone), and birth control pills. If you are concerned about medication side effects, consult your doctor about potential alternatives.
• Hormonal Issues: Hormonal changes, such as those during menopause, can impact your metabolism and weight loss. For example, declining estrogen levels during menopause have been associated with increased body fat and reduced lean body mass.
• Chronic Stress: High levels of the stress hormone cortisol can lead to increased food intake and decreased energy expenditure, contributing to weight gain. Managing stress through mindfulness strategies, self-care, improved sleep, and activities like yoga or meditation may help reduce stress levels and promote weight loss.
• Sleep Deprivation: Lack of sleep can affect the regulation of appetite-related hormones, leading to increased appetite and cravings for high-calorie, carbohydrate-rich foods. Aim for adequate sleep to support your weight loss goals.
• Medical Conditions: Certain medical conditions may lead to weight gain or impact your ability to lose weight. Examples include Alzheimer's disease, chronic kidney disease, chronic obstructive pulmonary disease (COPD), multiple sclerosis (MS), rheumatoid arthritis (RA), type 2 diabetes, and traumatic brain injury. Consult your healthcare provider if you have concerns about how a medical condition may be affecting your weight loss progress.

Frequently asked questions