Keto And Alcohol: Weight Gain Or Loss?

The keto diet is a low-carb, high-fat diet that can be great for weight loss, but it can also lead to weight gain if not followed correctly. While the keto diet can suppress appetite and make fat loss easier, it's still possible to gain weight on this diet. This is because our bodies are designed to store any excess calories as energy for future famines. This means that if you consume too many calories, even from keto-friendly foods, your body will store them as fat.

There are several reasons why someone might gain weight on the keto diet, including:

- Consuming too many calories, especially from high-fat keto snacks like nuts, nut butter, and full-fat cheese.

- Not eating enough nutrient-rich, whole foods and instead relying on processed keto foods.

- Underestimating portion sizes and overall calorie intake.

- Overeating on cheat days, which can take the body out of ketosis.

- Alcohol consumption, which can impair weight loss and increase appetite.

- Chronic stress and poor sleep quality, which can increase levels of the stress hormone cortisol, leading to fat storage.

- Lack of physical activity, which is necessary to burn calories and create a calorie deficit.

- Eating too many carbs, which can prevent the body from reaching ketosis.

- Certain medications or underlying health conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), or depression, can make weight loss difficult.

Not being in ketosis

If you're gaining weight on keto, you might not be in ketosis. Ketosis is a metabolic state where your body doesn't have enough carbohydrates to use as energy, so it starts burning fat instead. To get into ketosis, it's important to eat a maximum of 20 grams of digestible carbs per day.

• You haven't given the keto diet enough time: It can take 3-6 weeks or longer for your body to transition from burning sugar to burning fat.
• You need more fat or fewer carbs: It's easy for macronutrients to get out of balance on a keto diet, especially when you're still learning. Make sure your fat intake is over 70% of your calories, and your carbs are under 10%.
• You're not absorbing nutrients optimally: Even if you're eating a nutrient-dense diet, you might not be absorbing all the nutrients your body needs. Digestive support can be helpful during the transition to a ketogenic diet.
• You're stressing yourself out: Putting too much pressure on yourself to get into and stay in ketosis can cause enough stress to inhibit ketosis. Try to put keto into perspective and focus on the benefits you're experiencing.
• You're eating too much protein: Eating too much protein can prevent your body from getting into ketosis. Try to keep your protein intake to about 20% of your daily intake.
• You're eating too many carbs: Make sure you're keeping track of your carb intake and staying under 25 net grams of carbs per day. Even keto-friendly foods can add up to too many carbs if you're not careful.
• You're using inaccurate testing methods: If you're measuring ketosis with urine test strips, they may be inaccurate. A blood meter is the most accurate way to measure ketones, but it is more expensive.

Not counting calories

Even when following a keto diet, it is possible to gain weight if you are not counting calories. This is because the keto diet is based on a high-fat, low-carbohydrate approach, and while it can be an effective way to lose weight and improve health, it is not a guarantee that weight loss will occur.

When a person consumes more calories than they burn, the body stores the excess calories as fat, leading to weight gain over time. This is true regardless of the specific diet or eating pattern that a person follows. So, even when in a state of ketosis, consuming too many calories can lead to weight gain.

On a keto diet, calorie counting may not be necessary for everyone, but it is important to be mindful of portion sizes and overall calorie intake. This is especially true for calorie-dense foods like nuts, oils, and full-fat dairy products, which are commonly consumed on a keto diet. While these foods can be nutritious and provide various health benefits, they can also contribute to excess calorie intake if consumed in large quantities.

To maintain a healthy weight or promote weight loss while on a keto diet, focus on whole, unprocessed foods, such as non-starchy vegetables, healthy fats, and lean proteins. Additionally, staying hydrated is crucial; drink enough water and avoid excessive consumption of alcohol or sugary drinks. While alcohol is not off-limits on a keto diet, it can contribute to weight gain and other health issues if consumed in excess.

Snacking too much

The problem with snacking is that it can be easy to overindulge and consume more calories than you realise. This is especially true if you're reaching for processed, high-calorie snacks like chips or cookies. These types of snacks are often high in fat, sugar, and salt, making them hard to resist and easy to overeat. In fact, a study from the University of North Carolina found that Americans consume almost 600 calories a day—about a third of their daily food intake—in snacks.

Even if you're choosing healthier snacks, such as nuts or fruits, it's still possible to eat too much. For example, while nuts are a great source of healthy fats and protein, they are also calorie-dense. This means that a small handful of nuts can add up to a significant number of calories. Similarly, while fruits are generally low in calories, they can still contribute to weight gain if eaten in large quantities.

To avoid snacking too much, try to be mindful of your hunger cues and only snack when you're truly hungry. It can also be helpful to plan your snacks ahead of time and choose nourishing, whole foods that are high in protein and fibre, such as hard-boiled eggs, cottage cheese, or vegetables with hummus. These types of snacks will keep you feeling full and satisfied until your next meal.

Additionally, be mindful of your portion sizes. A good rule of thumb is to aim for snacks that are around 200 calories and provide at least 10 grams of protein. This will help you stay full and prevent overeating. Finally, if you're trying to lose weight, it's important to ensure that you're still in a calorie deficit at the end of the day, even with your snacks included.

Eating too much protein

While it is true that the keto diet is a low-carb, high-fat diet, protein intake also plays a crucial role in its success. Eating too much protein can impair ketone production and kick your body out of ketosis. This is because protein triggers the release of the hormones insulin and glucagon, which have opposing functions. Insulin stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells, while glucagon triggers glycogen breakdown, the breakdown and release of fat from fat cells, and fat burning. The ratio of insulin to glucagon determines how protein intake will affect ketone levels. If you secrete much more insulin than glucagon in response to eating protein, then ketone production will be reduced, and vice versa.

However, it's important to note that keeping protein consumption low is also not ideal. Protein is an essential macronutrient with a wide range of important bodily functions, including muscle growth and repair, supporting healthy bones and joints, and promoting healthy skin, hair, and nails. Therefore, getting the right amount of protein every day is crucial for overall health and keto diet success.

So, how much protein is optimal on the keto diet? This depends on various factors, such as genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, and current body composition. As a general guideline, sedentary individuals should consume 0.6–0.8 g of protein per pound of lean body mass, regularly active individuals should have 0.8–1.0 g, and those who lift weights should eat 1.0–1.2 g. However, it's important to note that these are just estimates, and the optimal protein intake for keto dieters may vary.

To find your personal keto protein limit, you can use a blood ketone meter to test your ketone levels. Start by eating less than 35 grams of carbs per day for a week, following the recommended protein intake guidelines. Then, gradually increase your protein intake over the next week and measure your blood ketone levels each morning to see how it affects your ketone production.

Eating too many carbs

• Weight gain: Eating too many simple carbs can lead to consuming too many calories, which can result in weight gain over time. This is because simple carbs tend to be more calorie-dense than complex carbohydrates. For example, a cup of cooked rice has about 170 calories and 37 grams of carbs, while a cup of cooked carrots has only 55 calories and 13 grams of carbs.
• Increased sugar cravings: Simple carbs and sugar have a similar effect on the body, causing a release of dopamine, the pleasure hormone. This can lead to increased cravings for sugary foods and a cycle of addiction.
• Acne: Studies have found a link between a diet high in refined carbs and recurrent acne breakouts. This may be due to the high glycaemic index of these foods, which can affect blood sugar levels and inflammation.
• Bloating and constipation: Simple carbs tend to be low in fibre, which is essential for digestive health. A lack of fibre can lead to constipation and bloating.
• Increased risk of type 2 diabetes and heart disease: Excessive consumption of simple carbs can lead to higher blood sugar and cholesterol levels, which are risk factors for type 2 diabetes and heart disease.
• Dental cavities: High sugar consumption is associated with an increased risk of dental cavities. Carbohydrates, especially starchy ones, feed the cavity-causing bacteria in the mouth.
• Foggy brain and potential depression: The sugar highs and lows from simple carbs can lead to fatigue and brain fog. Additionally, research has linked heavy sugar consumption to an increased risk of depression and mood disorders.
• Nutritional deficiencies: When you eat too many simple carbs, you may not be getting enough of other essential nutrients. This can impact your overall health and well-being.

It's important to note that not all carbs are bad. Complex carbs are an important source of energy and provide essential nutrients. The key is to focus on whole, unprocessed carb sources and be mindful of your overall calorie intake.

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