Fat Deficit: Weight Gain On Keto?

The keto diet is a low-carb, high-fat eating plan that has become popular among those looking to lose weight and improve their health. While it can be effective for weight loss, it is not a foolproof method and requires careful implementation. One concern for those on the keto diet is whether consuming too little fat can hinder their weight loss goals or even lead to weight gain.

The basic principle of the keto diet is reducing carbohydrate intake to a minimum, which puts the body into a state of ketosis, where it burns stored fat for energy instead of glucose. This shift in energy source is believed to promote weight loss. However, simply reducing carb intake is not enough; the diet also requires an increase in fat consumption, with 55-60% of daily calories ideally coming from fats.

If an individual on the keto diet does not consume enough fat, they may experience negative consequences. Firstly, they may not feel satisfied after meals, leading to increased snacking and calorie intake. Secondly, a lack of fat in the diet can slow down metabolism, as the body does not have the necessary energy to maintain its normal metabolic rate. Additionally, not consuming enough fat means missing out on the benefits of healthy fats, such as lowering bad cholesterol levels and maintaining cell health.

To avoid these issues, it is important for those on the keto diet to ensure they are consuming sufficient amounts of healthy fats, such as polyunsaturated and monounsaturated fats found in avocados, nuts, seeds, olive oil, and fatty fish. However, it is crucial to maintain a calorie deficit even while increasing fat intake, as overeating high-fat keto-friendly foods can still lead to weight gain.

Not entering ketosis

If you're on a keto diet but can't get into ketosis, it can be frustrating. Ketosis is generally defined as the elevation of ketones in your blood. Ketones are molecules that serve as an alternative energy source for the brain and body and are produced in the liver through the oxidation (burning) of fat.

There are two main reasons why you may not be entering ketosis:

Not tracking macros properly

To succeed on a keto diet, you need to get your macros (your fat, protein, and carbs) handled. This means eating 60-70% of calories from fat, 20-30% from protein, and 5-10% from carbs. Carb restriction is key to achieving ketosis.

Not enough time

The time it takes to enter ketosis varies from person to person. An elite athlete may enter ketosis following an overnight fast, while a more sedentary person may take several days (or more) of keto dieting before entering nutritional ketosis.

• Nutritional deficiencies, food intolerances, or gut dysbiosis may hinder the metabolic pathway required for ketosis.
• High stress levels can impact ketosis.
• Lack of physical activity.
• Consuming too much protein.
• Not consuming enough healthy fats.
• Not tracking macronutrient intake.

Consuming too many calories

The Keto Diet and Calories:

The keto diet is a low-carb, high-fat diet that promotes weight loss and has various health benefits. However, it's important to understand that calories still play a crucial role in weight management, even on a keto diet. When trying to lose weight, creating a calorie deficit is essential. This means consuming fewer calories than you burn through physical activity and resting metabolic rate.

High-Calorie Keto Foods:

Many keto-friendly foods are high in calories. Avocados, olive oil, full-fat dairy, nuts, and fatty cuts of meat are just a few examples. While these foods are nutritious and healthy in moderation, it's possible to overconsume them, leading to a higher overall calorie intake.

Tracking Your Calorie Intake:

To avoid consuming too many calories on a keto diet, it's a good idea to track your food intake using a calorie-tracking app. This will help you understand the calorie density of different keto foods and ensure you don't exceed your daily calorie needs. Additionally, paying attention to portion sizes is crucial. Even though keto foods can be satiating, overeating can quickly lead to a calorie surplus.

Calorie-Dense Snacking:

Snacking on keto-friendly foods can also contribute to consuming too many calories. Nuts, nut butter, cheese, and jerky are examples of high-calorie keto snacks. While these foods can be part of a healthy keto diet, overindulging in them can lead to a calorie surplus. Opt for lower-calorie options like non-starchy vegetables or proteins to keep hunger at bay without exceeding your calorie goals.

The Role of Physical Activity:

In addition to watching your calorie intake, increasing your physical activity levels can help create a larger calorie deficit. Exercise not only burns calories but also has numerous other health benefits. Incorporating a combination of cardio and strength training into your routine can enhance weight loss and improve overall health.

In summary, while the keto diet can be an effective tool for weight loss, it's important to remember that calories still matter. To maximize your weight loss efforts, be mindful of your calorie intake, practice portion control, and stay active. This will help you avoid consuming too many calories and ensure your keto diet is aligned with your weight loss goals.

Eating too much protein

While the keto diet is known for being 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 even kick you out of ketosis.

When protein is digested, it triggers the release of insulin and glucagon, two energy-regulating hormones that 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. For keto dieters, the most notable effect of these hormones is their opposing influence on ketone production. Insulin decreases ketone production, while glucagon stimulates it.

The ratio of insulin to glucagon released depends on factors such as diet, gender, activity levels, and whether the individual has diabetes. If insulin levels are higher than glucagon, ketone production will be reduced, and vice versa. Eating too much protein can lead to elevated insulin levels, potentially kicking you out of ketosis. This is more likely to occur in individuals with type 2 diabetes who are struggling to control their blood sugar levels.

However, it's important to note that keeping protein consumption too low is also not ideal. Protein is essential for muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair, and nails, and maintaining the body's pH and immune function. Additionally, eating adequate protein can help with fat loss, provide fewer calories than fat, and prevent the serious side effects of protein deficiency, including worsened workout performance, neuron atrophy, a weakened immune system, and an increased risk of certain diseases.

To ensure optimal results on a keto diet, it's crucial to find the right balance of protein intake. This will depend on individual factors such as genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, body composition, and body composition goals. For sedentary individuals, consuming 0.6–0.8 g of protein per pound of lean body mass is recommended. For those who are regularly active, 0.8–1.0 g per pound is suggested, while weight lifters may need up to 1.0–1.2 g per pound.

Not eating enough

While it is important not to overeat on the keto diet, it is also necessary to consume enough calories to keep your body burning fat. Not eating enough calories could curb ketosis. If you are losing weight, it is important to get a good balance between having enough fat and having too much.

If you are not eating enough, your metabolism could slow down because your body does not have the necessary energy to maintain it. Even if you are trying to lose weight, your body needs enough calories and energy to function.

The keto diet is built on being low in carbs and high in fats, with the principle of replacing carbs with fats. However, if you are not getting enough fat from your diet and you are not eating many carbs, then you are not getting enough calories.

If you are not eating enough, you will feel hungrier. When you are hungry, you are more likely to eat any available food. The more you snack, the more calories you will eat, and you could end up eating more than you need.

How to Make Sure You Are Eating Enough

If you are losing weight, it is important to get a good balance between having enough fat and having too much. When you first start the diet, slowly transitioning to eating more fat can be helpful. Some high-fat foods can taste rich if you are not used to them.

What to Eat

The majority of your calories should come from fat when you are eating keto. If you are having 2000 calories per day, that translates to around 165 grams of fat at the higher end.

Some of the best sources of healthy fats include:

• Avocado and avocado oil
• Nuts and seeds (and nut and seed butters)
• Olives and olive oil
• Coconuts and unrefined coconut oil
• Oily fish - e.g. tuna and anchovies
• Full-fat Greek yogurt
• Cheese
• Butter
• Whole eggs

Lack of exercise

Additionally, exercise has numerous health benefits. It can lower the risk of chronic conditions such as heart disease, diabetes, depression, anxiety, and obesity. It also helps build muscle, which can boost metabolism by increasing the amount of energy burned at rest.

To incorporate more physical activity into your lifestyle, it is recommended to create a workout schedule and stick to it. Setting a goal of three to four days a week and choosing a convenient time can help establish a healthy exercise habit. Staying motivated by preparing a gym bag or laying out workout clothes in advance can also be beneficial.

Along with a ketogenic diet, regular exercise can be an effective tool for weight loss and improving overall health.

Frequently asked questions