Keto Weight Loss: Does It Work Alone?

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein diet that has gained popularity for its weight loss benefits. By drastically reducing carbohydrate intake, the body enters a metabolic state called ketosis, where it burns fat for energy instead of glucose. While the keto diet can be effective for weight loss, it is not a magic bullet and there are several reasons why someone may not lose weight on this diet alone.

Achieving ketosis

Reduce Carbohydrate Intake

The recommended carbohydrate intake varies, but it generally falls between 20 to 50 grams per day. This amount may need to be adjusted depending on individual factors such as activity levels and body size. The goal is to deplete the body's glycogen stores, which are normally replenished by eating carbohydrates. By reducing carb intake, you encourage your body to turn to fat as its primary fuel source.

Increase Healthy Fat Intake

Replacing carbohydrates with healthy fats is a crucial aspect of achieving ketosis. Aim for fats such as avocado, avocado oil, fatty fish like salmon, nuts, and olive oil. These foods will not only help you feel satiated but also provide essential nutrients.

Increase Physical Activity

Exercising plays a vital role in depleting glycogen stores. When these stores are low, your body will turn to ketones as an alternative fuel source. Working out in a fasted state can further boost ketone production. However, keep in mind that it may take a few weeks for your body to adapt to using ketones and fatty acids as primary fuel sources.

Try Intermittent Fasting

Intermittent fasting, which involves short-term fasts or a feeding window of 8 hours, can be a powerful tool to induce ketosis. This method not only helps with weight loss but also has potential benefits for cardiovascular health.

Monitor Ketone Levels

Testing your ketone levels is an accurate way to determine if you're in ketosis. You can measure acetone in your breath, acetoacetate in your urine, and beta-hydroxybutyrate in your blood. These tests will help you understand your body's response to dietary changes and make any necessary adjustments.

Consume Adequate Protein

While the focus is often on reducing carbs and increasing fats, it's important not to neglect protein intake. Consuming adequate protein helps supply your liver with amino acids for gluconeogenesis, a process where the liver makes glucose. Additionally, sufficient protein intake helps maintain muscle mass during weight loss.

Eating too much protein

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein way of eating that has been adopted by many looking to lose weight and improve health. While the primary focus of keto is to restrict carbs and eat plenty of fat, protein intake also plays a crucial role in the diet's success.

How Your Body Responds to Protein Intake

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 like glycogen storage and protein synthesis, while glucagon triggers glycogen breakdown, lipolysis, fat burning, and gluconeogenesis. For keto dieters, the most striking effect of these hormones is that they have opposing influences on ketone production: insulin decreases it, while glucagon stimulates it. The ratio of insulin to glucagon released in response to protein intake will determine how it affects your ketone levels.

How Too Much Protein Becomes a Problem

Protein consumption will typically cause both insulin and glucagon to increase. However, insulin levels may elevate to the point that you are "kicked" out of ketosis. The likelihood of this happening depends on specific aspects of your health and how much protein you consume. Studies indicate that people with type 2 diabetes are much more likely to experience a significant increase in insulin levels after protein intake, while healthy individuals may not experience any insulin increase at all. This means that those struggling to keep their blood sugar levels under control may end up impairing their ketone production or preventing their bodies from entering ketosis by eating too much protein. On the other hand, healthier individuals, especially if they are active, will be able to consume much more protein without it affecting ketosis.

Another factor that determines how protein intake affects ketone levels is gender. A study indicates that healthy women in their early 20s experience a similar insulin increase after protein ingestion compared to men of the same age, but with significantly lower glucagon secretion. These findings indicate that women may experience changes in how their protein intake impacts their ketone levels depending on where they are in their menstrual cycle.

Signs You're Eating Too Much Protein

• Ammonia breath: Ammonia is a natural by-product of protein metabolism, typically released in urine. However, when protein intake exceeds what the body can handle, ammonia levels can build up to the point that it is exhaled with each breath or excreted in sweat, causing bad breath.
• Flu-like symptoms: When too much protein shifts your body out of ketosis, it leaves you in a metabolic limbo, causing symptoms like low energy, irritability, headache, muscle cramps, and digestive troubles, similar to the 'keto flu' experienced at the beginning of the diet.

How to Get Your Protein Intake on Track

If you're unsure whether your keto diet contains too much protein, get a clearer picture of your intake by tracking your food in an app for a few days. If you're eating more than about 20% of your daily calories from protein, you'll need to adjust your meals and snacks. Another way to test whether your keto diet is achieving its purpose is to test your ketone levels using at-home strips.

Eating too many acceptable carbs

Even if you're eating "acceptable" carbs, eating too many of them can hinder your weight loss efforts on a keto diet. This is because, to reach the state of ketosis – where your body burns fat for energy instead of glucose – you need to drastically reduce your carbohydrate intake.

On a keto diet, only around 5% to 10% of your total calories should come from carbs. In contrast, the standard dietary recommendation is that 45% to 65% of calories come from carbs. This means that, to reach and maintain ketosis, you need to reduce your carb intake to 30 to 50 grams per day.

If you're eating more carbs than this, you may be hindering your weight loss. To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed per day, depending on your calorie needs.

When following a keto diet, it's important to stock your kitchen with whole, unprocessed foods. This includes foods like avocado, grass-fed beef, seafood, berries, and leafy greens. Bread, starchy vegetables, legumes, and sugary drinks are not typically considered keto-friendly.

It's worth noting that, while a keto diet can lead to weight loss, it may not be sustainable in the long term. Many people who stop following a keto diet and start eating carbs again tend to gain weight. Additionally, a keto diet may not provide all the nutrients your body needs, so it's important to ensure you're getting enough fiber and other essential vitamins and minerals.

Signs You May Be Eating Too Many Carbs

If you're eating too many carbs, you may experience some negative side effects, including:

• Fatigue and weakness, also known as "keto flu"
• Bloating and constipation due to reduced fiber intake
• Difficulty concentrating
• Weight gain, as your body may start storing sugar as fat to "prevent starvation"
• Hunger and dissatisfaction after meals, as complex carbohydrates help suppress appetite and regulate hunger cues
• Digestive issues, such as diarrhea and other GI problems
• Bad breath, due to the build-up of acetone in the body

Not counting calories

The keto diet is a low-carb, high-fat, and moderate-protein approach to eating. While it is a healthy way to approach your diet, it may not be enough to help you lose weight unless you also count calories. That being said, strict calorie counting on keto is not always necessary, as the diet itself has a satiating effect that leads to decreased hunger.

Benefits of Keto Over a Calorie Deficit Alone

Even if you need to cut your calories to spur on weight loss while on a keto diet, many people find the keto diet easier to stick to than a calorie deficit alone. This is because, instead of feeling hungry all the time, keto dieters reap the appetite-suppressing benefits of the ketones produced while in ketosis. Ketones lower the hunger-causing hormone ghrelin, helping you feel full for longer. The consumption of high-fat foods and relatively high protein also helps keep you feeling satiated, so you won't feel like you're missing out while waiting for your next meal.

Decreased Inflammation

Most people who deal with chronic inflammation in the body find that their markers decrease significantly when they stick to this high-fat diet. This makes you feel better almost right away by reducing pain and swelling throughout the body. Plus, decreased inflammation is known for having other benefits and is associated with lower obesity, diabetes, and heart disease.

Improved Insulin Sensitivity

Improved insulin sensitivity is another key benefit of ketosis. Some studies are showing that those who stick to the keto diet see better glycemic control, especially in those with Type 2 Diabetes or those at risk of developing the condition. This means your body will be able to better manage glucose levels when you do eat sugar.

Lower Triglycerides and LDL Cholesterol

Another common issue for those who want to lose weight is high triglyceride counts. A keto diet can drive down your triglycerides, as well as your overall cholesterol levels. One study shows that your HDL cholesterol will increase with adherence to a keto diet (30 grams of carbohydrates per day), while LDL cholesterol decreases.

Tips for Calorie Management on Keto

While it is not always necessary to count calories on keto, it might be a good idea to strike a balance between calorie control and a high-quality keto diet. Here are some tips to help you reach your weight loss goals and prevent weight gain:

• Make more home-cooked meals: Compared to fast food and takeaways, meals prepared at home are healthier because you have control over the ingredients.
• Eat non-starchy fruits and vegetables: Broccoli, asparagus, cauliflower, salad greens, avocados, strawberries, and blueberries are examples of non-starchy fruits and veggies. They're low in both carbohydrates and calories and packed with fiber.
• Stop mindless snacking: While snacking can be a great source of fuel and nutrients, it can also be done out of boredom or to relieve stress. Before grabbing a snack, ask yourself if you're experiencing true physical hunger or feeling bored or stressed.
• Prioritize protein in every meal: Protein can help increase the calories you burn due to its thermic effect, which is higher than carbohydrates and fat. Moreover, protein can keep you full.
• Get sufficient sleep: Sleep is essential for weight loss as it moderates your appetite and prevents late-night snacking. Note that adults need 7 or more hours of sleep per night.

Constant snacking

• Choose the Right Snacks: Opt for snacks that are high in protein and fat, such as nuts, nut butter, cheese, or meat. These can help keep you full and satisfied between meals. Examples include celery sticks with nut butter, hard-boiled eggs, or a handful of mixed nuts.
• Make Keto-Friendly Treats: If you have a sweet tooth, try making keto-friendly treats like avocado chips, cookie dough fat bombs, keto cookies, or keto chocolate chip cookies. These can satisfy your cravings without kicking you out of ketosis.
• Savory Options: For those who prefer savory snacks, options like bacon guacamole bombs, keto tortilla chips, or BLT egglets can be great choices. You can also make keto-friendly dips like smoked salmon dip or bacon spinach dip to enjoy with veggie sticks or keto crackers.
• Be Mindful of Portion Sizes: Even when snacking on keto-friendly foods, it's important to watch your portion sizes. Constant snacking can lead to consuming too many calories, hindering your weight loss efforts. Practice moderation and listen to your body's hunger cues.
• Meal Planning: Plan your meals and snacks ahead of time to ensure you have keto-approved options readily available. Stock your kitchen with whole, unprocessed foods like avocado, seafood, berries, and leafy greens. This will help you make healthier choices and avoid reaching for high-carb snacks.
• Intermittent Fasting: Consider combining your keto diet with intermittent fasting. This involves having a set "feeding window" and a fasting period, which can enhance weight loss and improve metabolic health. Popular methods like the 16:8 method involve fasting for 16 hours and restricting your meals to an 8-hour window.
• Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Make sure to drink plenty of water throughout the day to stay hydrated. This may also help reduce snacking urges.
• Manage Stress: Stress and lack of sleep can negatively impact weight loss. Find ways to manage stress, such as through meditation or yoga, and aim for adequate sleep each night. This can help regulate hormones that influence appetite and weight loss.

Remember, the key to successful snacking on a keto diet is choosing the right types of snacks, controlling portion sizes, and being mindful of your overall calorie intake. By making smart choices, you can satisfy your cravings and stay on track with your keto weight loss journey.

Frequently asked questions