The ketogenic diet is a low-carb, high-fat diet that is often used for weight loss. While it can be effective for this purpose, it is not uncommon to experience weight gain or a weight loss plateau while on the keto diet. This can be caused by various factors, such as consuming too many calories, not eating enough, having too many cheat days, or eating too much protein. However, it is important to note that weight fluctuations are normal, and temporary weight gain can often be attributed to water weight, especially if your calorie intake is less than your calorie expenditure.
Characteristics | Values |
---|---|
Reason for weight gain | Water retention |
Cause of water retention | Carbohydrates, salt, exercise, sickness, stress, diet, sex hormones, cortisol, huge variations in salt intake, re-feed, pregnancy, hormonal birth control |
Weight fluctuation | 10 pounds of weight fluctuation from water alone |
Average weight fluctuation | Average person's weight fluctuates by four pounds day-to-day |
Weight loss | Ketosis causes the body to break down fat cells for energy |
Weight gain | Binging on high-calorie foods for an extended period, such as full-fat dairy, avocados, coconut oil, fatty cuts of meat, and nuts |
Weight loss plateau | Weight loss will stall or plateau if there is a major calorie deficit |
Weight gain | Consuming too many calories |
Weight gain | Consuming hidden sources of carbohydrates |
Weight gain | Alcohol consumption |
Weight gain | Eating too much fat |
Weight gain | Eating too much protein |
What You'll Learn
The keto diet can lead to weight gain if not done correctly
The keto diet can be an effective way to lose weight, but it can also lead to weight gain if not done correctly. Here are some reasons why you might be gaining weight on the keto diet:
Not Following the Diet Correctly
Sticking to the keto diet can be challenging, as it requires a significant reduction in carbohydrate intake and the elimination of hidden carbs. Even consuming too much protein can hinder ketosis due to a process called gluconeogenesis, where excess protein is converted into glycogen, which the body is trying to avoid by entering ketosis.
Consuming Too Many Calories
When following a high-fat diet, it is easy to exceed your calorie needs. Fats are the most calorie-dense macronutrient group, with nine calories per gram compared to four calories per gram for proteins and carbohydrates. Overindulging in fatty foods, such as full-fat dairy, avocados, coconut oil, fatty meats, and nuts, can lead to weight gain over time.
Too Many "Cheat Days"
The keto diet is strict, and even one day of eating too many carbohydrates can take your body out of ketosis. Maintaining ketosis is crucial for weight loss on the keto diet, and it can be challenging to achieve and maintain. Having frequent "cheat days" with carb-laden meals can sabotage your progress and lead to weight gain.
Not Eating Enough
While overeating should be avoided, not consuming enough calories can also curb ketosis. The body will reduce its calorie needs when presented with a significant calorie deficit, which can stall weight loss. It is important to find the right caloric intake for your weight and gender with the help of a dietician.
Consuming Hidden Carbohydrates
Cutting out carbs is central to the keto diet, and this includes hidden sources of carbohydrates. Even nuts and vegetables, if consumed in large enough quantities, can contain enough carbs to throw off your diet. Alcoholic beverages are another source of hidden carbs and should be avoided or limited.
Not Taking Care of Yourself in Other Ways
Diet alone may not be enough to achieve your weight goals. Lack of exercise, insufficient sleep, and high-stress levels can all contribute to weight gain. Stress, in particular, is associated with higher levels of the hormone cortisol, which causes the body to hold onto weight.
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Carbohydrates and salt cause water retention
Carbohydrates and salt can both cause water retention, but they do so in different ways. Salt affects the whole body and can have serious health consequences, whereas carbohydrates have a more limited effect.
Salt helps regulate water levels in the body. The more salt you eat, the more water your body holds on to, causing bloating. This type of water retention can be dangerous, as it interrupts the flow of minerals essential for nerves and muscles to work normally and increases blood volume, causing high blood pressure.
Carbohydrates also cause water retention, but to a lesser extent. When you eat carbs, some are stored in the form of glycogen in the liver and muscles. Glycogen molecules contain water—about 3 grams of water for every 1 gram of glycogen. This type of water retention is less harmful, as it keeps cells hydrated and improves performance. However, consuming more carbs than usual can lead to slight weight gain.
To avoid water retention, it is recommended to reduce salt and carbohydrate intake, stay hydrated, and exercise regularly.
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Weight gain can be caused by too many cheat days
Weight Gain and Cheat Days
It is possible to have a cheat day and not gain weight, but it depends on how you structure your calories throughout the week. If you are on the keto diet, a cheat day can take your body out of ketosis, which is a metabolic state where your body burns fat for energy instead of glycogen.
How Cheat Days Can Cause Weight Gain
If you are trying to lose weight, a cheat day can cause a gain in water weight. This is because cheat meals tend to be high in sodium and carbohydrates, which cause your body to retain water. For every gram of carbohydrate in your body, there are about 3 to 4 grams of water bonded to it. Cheat meals can also be high in calories, which can cause weight gain if you are consuming more calories than you are burning.
How to Avoid Weight Gain on Cheat Days
To avoid weight gain on cheat days, it is important to get back to your regular eating patterns as soon as possible. It is also a good idea to plan a workout before your cheat meal to rev up your metabolism. If you are on the keto diet, be mindful that even a small amount of carbohydrates can take your body out of ketosis.
The Bottom Line
It is okay to indulge once in a while! A cheat day every once in a while will not erase weeks and months of hard workouts and careful calorie counting. Just make sure that you get back on track with your fitness journey and continue working towards your goals.
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Weight loss is not linear, and water weight can cause fluctuations
Water weight is a major reason for weight-loss frustration. It can make you feel like you're getting nowhere, despite your hard work. When you're retaining water, it means that extra water is hanging around in the tissue between your cells. This can be caused by diet, hormones, cortisol levels, and more. For example, carbohydrates and salt cause water retention. Every 1 gram of carbohydrate requires 3-4 grams of water to process and store. So, if you eat a high-carb meal, you may gain several pounds of water weight, which can be frustrating if you're trying to lose weight.
Similarly, sex hormones, particularly in women, can affect water retention. Many women experience water retention in the week before their period starts, and the amount of weight gained can vary widely. Pregnancy and hormonal birth control can also impact water retention. Cortisol, a hormone associated with stress, can also cause water retention. Calorie restriction, strenuous exercise, sleep deprivation, and psychological stress can all lead to increased cortisol levels and, consequently, water retention.
Additionally, when you burn fat, it is temporarily replaced with water while your body waits to see if you will replace the fat or if it needs to downsize. This can also lead to fluctuations in your weight. Other factors that can cause water retention include consuming too much salt, working out, illness, and electrolyte imbalances.
It's important to remember that weight loss is not always a linear process, and there will be fluctuations along the way. These fluctuations can be due to water weight and other factors such as muscle gain or loss. As such, it's recommended to focus on long-term trends rather than daily weight changes. Additionally, factors such as the time of day, what you've eaten, and your hydration levels can all impact the number on the scale.
To manage water weight fluctuations, it's crucial to understand that they are normal and to avoid stressing over them, as stress can further contribute to water retention. Staying hydrated, exercising regularly, and maintaining a consistent salt intake can also help manage water weight. While it's normal to experience fluctuations, if you're concerned about significant or persistent water weight gain, it's advisable to consult a healthcare professional.
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Ketosis causes the body to break down fat cells for energy
Ketosis is a metabolic state in which the body uses fat as its primary energy source instead of glucose. This process is induced by the keto diet, which is high in fat, moderate in protein, and low in carbohydrates. During ketosis, the body breaks down fat cells to produce energy. The rate at which these fat cells are broken down depends on the body's energy usage, following the same calories in-calories out method as diets that include carbohydrates.
When the body is in ketosis, it burns fat for energy instead of carbohydrates. Typically, the body uses blood sugar (glucose) derived from carbohydrates as its main energy source. However, when there is a very low intake of carbohydrates, the body's glucose stores are depleted, and it turns to burning fat for energy. As the body breaks down fat, it produces ketones, which become the main source of energy for the body and brain.
The fat used to create ketones can come from two sources: dietary fat or the body's fat stores. The liver also produces a small amount of ketones on its own. When blood glucose levels decrease, insulin levels drop, causing the liver to increase ketone production to ensure adequate energy supply to the brain. As a result, ketone levels in the blood are high during ketosis.
The breakdown of fat during ketosis leads to the production of acetyl-CoA. In the absence of sufficient oxaloacetate, acetyl-CoA accumulates and is converted into acetoacetate and beta-hydroxybutyrate (βOHB). These "ketone bodies" are released into the bloodstream and taken up by other tissues, including the brain and heart, as an alternative energy source.
The process of ketosis has several potential health benefits, including weight loss, increased energy, and the management of chronic illnesses such as epilepsy, type 2 diabetes, and heart disease. However, it's important to note that the keto diet can be challenging to follow and may produce side effects such as "keto" breath and constipation.
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Frequently asked questions
Yes, it is possible to gain water weight on the keto diet. This is due to the diet's restriction of carbohydrates, which can cause the body to retain water.
The keto diet is a low-carbohydrate, high-fat diet. Carbohydrates and salt cause water retention in the body. When starting a very low-carb diet, the body turns to carbs stored in the liver and muscles for energy. This source of carbs is called glycogen, which is stored with water in the body. When the body uses glycogen for energy, the stored water is released and expelled through sweat and urine, leading to water weight loss or gain.
In addition to the diet's impact on carbohydrate storage, there are several other factors that can contribute to water weight gain on the keto diet. These include consuming too much salt, not drinking enough water, intense exercise, stress, illness, and fluctuations in hormone levels, especially for women.
To manage water weight gain on the keto diet, it is important to ensure adequate water intake, maintain a balanced diet, and avoid excessive salt consumption. Exercise can also help regulate water retention by stimulating the flow of blood and lymphatic fluids. Additionally, managing stress through healthy lifestyle behaviours and getting enough sleep can help reduce cortisol levels, which are associated with water retention.