Brenda Khan
The keto diet is a low-carb, high-fat diet that has gained popularity for its ability to induce weight loss and improve health. While many people have experienced significant weight loss on keto, some individuals may initially gain weight or struggle to lose weight. This can be attributed to various factors, including dietary choices, lifestyle habits, and underlying health conditions.
One common reason for weight gain on keto is consuming too many carbs, preventing the body from reaching ketosis, a metabolic state where fat is burned for energy instead of glucose. Additionally, frequent snacking, especially on processed keto-branded foods, can lead to excess calorie intake and hinder weight loss. Stress, lack of sleep, and insufficient exercise can also contribute to weight gain on keto.
To optimize weight loss on keto, it is crucial to consistently track your food intake, prioritize whole foods, manage stress, get adequate sleep, and incorporate regular physical activity into your routine. While keto can be effective for weight loss, it may not be suitable for everyone, and it is generally recommended to follow this diet for a limited period before transitioning to a more sustainable approach.
| Characteristics | Values |
|---|---|
| Reasons for weight gain on keto | Inconsistent carb intake, eating too many carbs, eating all the keto-branded foods, excessive snacking, stress and lack of sleep, not staying in ketosis, eating too much protein, eating too many acceptable carbs, not counting calories, constant snacking, little to no exercise, underlying medical conditions, slow metabolism, intestinal microflora imbalance, lack of exercise, underlying health issues, consuming too much fat and calories, alcohol, lack of muscle mass, imbalanced intestinal microflora, thyroid issues, liver problems |
| Solutions to weight gain on keto | Perseverance and consistency, tracking your food intake, limiting your net carb count, managing stress, getting adequate sleep, regular exercise, relaxation techniques, monitoring your fat intake, consuming nutrient-dense foods, limiting alcohol, promoting intestinal microflora, building muscle mass, addressing underlying health conditions, combining keto with intermittent fasting |
What You'll Learn
Consuming too many carbs
However, many people struggle to cut out carbs completely and end up consuming more carbs than they realise. This can be due to hidden carbs in certain foods or simply not tracking and monitoring carb intake closely enough. Even consuming a small number of extra carbs can be enough to prevent your body from entering ketosis, which is crucial for weight loss on the keto diet.
To avoid this pitfall, it's essential to track your food intake, especially when you're first starting the keto diet. There are apps and tools available that can help you with this, making you more aware of the number of grams of carbs in different foods and helping you stay within the recommended range. Aim for 20 to 30 grams of carbs per day to increase your chances of reaching and maintaining ketosis.
Additionally, be wary of pre-made and packaged foods that claim to be keto-friendly. These often contain more carbs than you think and can hinder your weight loss efforts. Instead, opt for whole, real foods like protein (meat, eggs, cheese) and non-starchy vegetables.
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Eating too many keto-branded foods
It's easy to get carried away with keto-branded products, from breads and treats to snacks. However, this could be a reason why you're gaining weight on a keto diet. Many of these products are highly processed and can contain hidden carbs that kick you out of ketosis.
The solution is to stick to whole, real foods like protein (meat, eggs, and cheese) and vegetables. While the occasional keto-branded treat is fine, it's important to be mindful of the ingredients and nutritional content of these products.
- Read labels carefully: Not all products marketed as "keto" are truly keto-friendly. Check the ingredient list and nutritional information to make sure they fit within your macros and don't contain excessive carbs or hidden sugars.
- Limit processed foods: Opt for whole, unprocessed foods as much as possible. Focus on nutrient-dense options like fatty fish, avocados, lean proteins, full-fat dairy, nuts, seeds, and low-carb vegetables.
- Cook your own keto meals: Preparing your own meals gives you more control over the ingredients and ensures you know exactly what you're putting into your body.
- Be mindful of portion sizes: Even when eating keto-friendly foods, it's important to watch your portions. Overeating, even on healthy foods, can lead to weight gain.
- Prioritize nutrition over convenience: While keto-branded snacks can be convenient, they may not always be the healthiest option. Choose nutritious, whole foods whenever possible.
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Excessive snacking
To combat this, it's important to listen to your body's natural hunger signals and only eat when you're hungry. A meal should keep you full for a good four to five hours, if not longer. So, if you find yourself getting hungry between meals, you might not be eating enough protein and fat, or you could be eating too many carbs. Keto diets are known to help control hunger. You can also try intermittent fasting to help with weight loss and to get you back into ketosis.
It's beneficial to record your meals when you're first starting the keto diet. Tracking can help make you aware of how many grams of carbs are in foods, any hidden carbs, correct portion sizes, and ensure that you're meeting your macro goals for carbs, protein, and fat.
If you're going to snack, it's best to choose lower-calorie options if you're having more than one snack session per day. Foods like non-starchy vegetables or proteins can keep you feeling full without the calories. Flavourful snacks like celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with some cut-up veggies are smart choices for those following ketogenic diets.
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Stress and lack of sleep
- Increased levels of the hormone ghrelin, which increases hunger.
- Decreased levels of the hormone leptin, which induces a feeling of fullness or satiety.
- A decrease in metabolic rate, resulting in reduced fat mass loss.
- Increased access to high-fat and high-carb food items due to longer waking hours.
- Higher levels of tiredness during the day, making it harder to engage in physical activity.
To address these issues, it is important to focus on stress management and improving sleep quality:
- Try techniques like meditation, deep breathing, or going for walks to lower stress levels.
- Prioritize sleep and develop a relaxing bedtime routine.
- Limit the use of electronic devices before bed, as the blue light emitted by screens can interfere with melatonin production and disrupt sleep.
- Engage in physical activity and yoga, which have been shown to improve sleep quality.
- Practice mindfulness and meditation to calm the mind and reduce thoughts that may keep you awake.
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Underlying health issues
Weight gain can be a symptom of underlying health issues. Here are some of the conditions that can cause weight gain:
Hypothyroidism
The thyroid gland, a small, butterfly-shaped gland in the neck, produces hormones that regulate metabolism. When this gland does not produce enough hormones, it can lead to hypothyroidism, which is characterised by symptoms such as stiff joints, aching muscles, thinning hair, dry skin, fatigue, constipation, and depression. This condition can be confirmed through a simple blood test, and artificial hormones can help manage the symptoms.
Cushing's Syndrome
Cushing's syndrome occurs when the body produces excessive amounts of the stress hormone cortisol. While it is rare for this condition to develop without an external trigger, it is often a side effect of taking glucocorticoids, which are drugs used to treat conditions like rheumatoid arthritis and systemic lupus erythematosus. Cushing's syndrome is associated with weight gain, particularly in the abdomen, neck, face, and upper back. Other symptoms include bruising easily, an irregular menstrual cycle, and erectile dysfunction.
Polycystic Ovarian Syndrome (PCOS)
PCOS is an endocrine system disorder affecting people with ovaries during their reproductive years. It is characterised by multiple hormonal abnormalities, including insulin resistance, which can result in weight gain. People with PCOS are at an increased risk of developing type 2 diabetes and high cholesterol levels. While there is no cure, lifestyle and dietary changes, such as regular exercise and a healthy diet, can help manage the condition.
Congestive Heart Failure
Sudden weight gain, such as 2-3 pounds in a day or more than 5 pounds in a week, could indicate congestive heart failure. Other symptoms include swollen feet and ankles, an increased pulse, heavy breathing, high blood pressure, memory loss, and confusion. It is important to track these symptoms and consult a doctor to adjust the treatment plan accordingly.
Sleep Apnea
Sleep apnea is a serious condition where an individual's airway regularly cuts off breathing for a few seconds during sleep. It can be caused by obesity, but it can also lead to weight gain. Other symptoms include snoring and daytime drowsiness. A doctor may recommend a CPAP breathing machine or other treatments to manage sleep apnea.
Medication Side Effects
Certain medications can lead to weight gain as a side effect. For example, drugs like prednisone can cause fluid retention and weight gain. Additionally, many medications can affect brain chemicals that regulate appetite, leading to increased hunger and, consequently, weight gain. Examples of such medications include antidepressants, antihistamines, antipsychotics, beta-blockers, and sleep aids containing diphenhydramine.
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Frequently asked questions
While most people lose weight when starting keto, some experience weight gain. This is usually due to consuming too much fat and frequent snacking on high-fat foods.
Yes, you can accidentally gain weight on keto by consuming too much fat and snacking too often. If you gain weight on keto, monitor your fat intake to avoid overeating and limit snacks.
There are many reasons why you may be gaining weight on a low-carb diet. Snacking, consuming too many calories, alcohol, and lack of muscle mass are the most common culprits of weight gain on keto.
Feeling hungry and gaining weight on keto can be a sign that you are not always in ketosis. To avoid flip-flopping between burning fat and using sugars as a primary fuel source, it's important to consistently limit your carb intake.
