Keto Weight Gain: Dr. Berg's Insight

Dr. Eric Berg is a chiropractor and keto expert who has helped countless individuals achieve their weight goals. On his website, he addresses a range of topics related to the ketogenic diet, including weight gain. While many people associate keto with weight loss, Dr. Berg acknowledges that some individuals may struggle with weight gain or unexpected weight fluctuations while on a keto diet. He provides insights and strategies to help individuals understand and address these challenges.

One of the key messages from Dr. Berg is that weight loss is not just about increasing fat intake and limiting carbohydrates. He emphasizes the influence of hormonal and metabolic factors, which can lead to weight gain despite a low-carbohydrate diet. Dr. Berg identifies several reasons for weight gain on keto, such as not staying in ketosis, stress, a slow metabolism, underlying health issues, and imbalanced intestinal microflora. He also highlights the importance of a nutrient-dense diet and adequate exercise for weight management.

To support individuals on their keto journey, Dr. Berg offers a wealth of resources on his website, including blog posts, videos, and quizzes. He provides in-depth explanations of ketosis, the role of insulin, and the impact of different food choices. Additionally, he offers practical tips, meal plans, and recipes to help people successfully adopt and sustain a keto lifestyle.

Dr. Berg's approach to keto focuses on health and nutrition rather than solely weight loss. He emphasizes the importance of getting healthy to lose weight, rather than the other way around. By addressing metabolic body types and individual needs, he provides a personalized framework for achieving weight loss goals while improving overall health.

The importance of staying in ketosis

Ketosis is a metabolic state in which the body uses ketones—organic compounds generated when the liver burns fat instead of sugars—as its primary energy source. Ketosis is achieved by restricting carbohydrate intake to 20-50 grams of net carbs per day and obtaining most calories from healthy fats and moderate amounts of protein.

Staying in ketosis is crucial for several reasons:

Weight Loss and Management:

One of the primary benefits of ketosis is its effectiveness in weight loss and management. By limiting carb intake, insulin levels remain low, triggering ketosis and priming the metabolism to break down fats. This shift from burning sugars to burning fat as the primary energy source leads to weight loss.

Improved Energy Levels and Mental Clarity:

Ketosis provides the body and brain with a cleaner and more efficient fuel source. As a result, individuals often experience increased energy levels and improved mental concentration, focus, and clarity.

Health Benefits:

Ketosis is associated with various health benefits beyond weight loss. It has been linked to reducing inflammation, improving lipid profiles, and potentially increasing longevity and brain function. Ketosis may also help manage or prevent conditions like metabolic syndrome, Alzheimer's, epilepsy, and cardiovascular issues.

Appetite Suppression:

Ketosis tends to suppress appetite and reduce cravings, making it easier to stick to a calorie-controlled diet. The high-fat, low-carb nature of the ketogenic diet increases satiety and helps stabilize blood sugar and insulin levels, curbing hunger and reducing the urge to snack.

Nutritional Benefits:

A well-formulated ketogenic diet focuses on nutrient-dense, whole foods like grass-fed beef, wild-caught fish, high-fat dairy, organic vegetables, nuts, seeds, and avocados. This emphasis on nutritious, unprocessed foods ensures adequate micronutrient intake, supporting overall health and reducing the risk of nutritional deficiencies.

Hormonal Balance:

Ketosis helps regulate insulin levels, which is crucial for weight management and overall health. Additionally, stable blood sugar and reduced insulin spikes can positively impact other hormones, contributing to a healthier hormonal balance.

In conclusion, staying in ketosis is essential for maximizing the benefits of the ketogenic diet. It promotes weight loss, enhances energy levels, supports overall health, curbs appetite, and improves hormonal balance. By consistently maintaining ketosis, individuals can achieve their weight loss goals and experience the full range of advantages that the ketogenic lifestyle offers.

The impact of cortisol on weight gain

Cortisol is a hormone that is released by the adrenal glands when you experience stress. While it plays a vital role in the body's stress response, prolonged stress can lead to chronically elevated cortisol levels, which have been linked to weight gain.

Evidence published in Current Obesity Reports suggests that cortisol stimulates fat storage, especially around the abdomen. This explains why prolonged stress can lead to an adrenal body type characterised by unexplained weight gain and belly fat.

To counteract the weight-gain effects of cortisol, it is important to adopt a healthy lifestyle that includes adequate sleep, regular exercise, and relaxation techniques such as deep breathing and long walks. These activities can help calm the nervous system and may reduce the impact of cortisol on weight gain.

Additionally, it is worth noting that stress is not the only factor contributing to weight gain. Other factors include dietary choices, metabolic rate, hormone balance, and underlying health issues. A holistic approach that addresses these factors is crucial for achieving long-term weight management success.

The role of intestinal microflora in weight management

The intestinal microflora, also known as the gut microbiome, plays a crucial role in weight management. An imbalance in the composition of the gut microflora, known as dysbiosis, has been linked to disruptions in fat metabolism, increased risk of insulin resistance, and low-grade inflammation, all of which contribute to weight gain.

Factors contributing to dysbiosis

• Antibiotic medication
• A diet high in refined carbs, sugars, and processed foods
• Lack of dietary fiber and prebiotic foods
• Gastrointestinal infections

Strategies to promote a healthy intestinal microflora

• Consume pre- and probiotic-rich foods such as garlic, onions, asparagus, artichokes, kefir, and kimchi.
• Take a high-quality probiotic supplement, especially if you have recently been prescribed antibiotics.
• Limit your intake of artificial sweeteners like aspartame, which can increase blood sugar and stimulate the growth of unhealthy bacteria.
• Eat whole grains, fruits, vegetables, nuts, and seeds, which are high in fiber and support the growth of healthy gut bacteria.
• Include polyphenol-rich foods like dark chocolate, green tea, and red wine. Polyphenols are broken down by beneficial gut bacteria, promoting the growth of good bacteria.
• Consume fermented foods like yogurt, sauerkraut, kombucha, kefir, and sauerkraut, which contain beneficial bacteria and can help reduce disease-causing bacteria in the intestines.
• Exercise regularly, as physical activity has been shown to enhance microbial variation and increase the turnover of macromolecules in the gut microbiome.

The link between thyroid function and weight changes

Thyroid issues are often associated with weight gain. Dr. Berg identifies the "thyroid body type" as a category of individuals who experience weight gain all over the body due to thyroid gland problems. This is in contrast to the "liver body type", which is marked by a protruding belly and is usually associated with poor liver function, excessive alcohol consumption, cirrhosis, or fatty liver disease.

Thyroid problems can disrupt metabolic pathways and prevent weight loss. This is because the thyroid gland plays a crucial role in regulating metabolism and energy expenditure. When the thyroid is not functioning optimally, it can lead to a slower metabolism, making it difficult for the body to burn calories efficiently. As a result, weight gain may occur even when calorie intake is not excessive.

Additionally, thyroid issues can impact hormone balance, which is another factor that influences weight. Hormones such as insulin and cortisol play a significant role in weight management. For example, elevated insulin levels can inhibit fat burning and stimulate fat storage, leading to weight gain. Prolonged stress can also contribute to weight gain by increasing cortisol levels, which stimulates fat storage, especially around the abdomen.

To address weight gain related to thyroid function, it is essential to manage any underlying thyroid conditions and support overall thyroid health. This may involve medical interventions, lifestyle changes, and dietary modifications. A nutrient-dense diet that includes thyroid-supportive foods, regular exercise, stress management, and adequate sleep can all contribute to improving thyroid function and promoting healthy weight management.

The significance of gallbladder health in keto dieting

The gallbladder is a small, pear-shaped organ located underneath the liver. It is an important organ that plays a key role in digestion, working with the liver to break down fats. The liver produces bile, which is stored in the gallbladder and helps with fat digestion.

The significance of gallbladder health

A sluggish gallbladder refers to when the organ isn't functioning at its full capacity, resulting in slow and inefficient bile flow. Proper biliary flow from the liver and gallbladder is key to a healthy digestive tract, and when the gallbladder is not functioning optimally, it can cause various problems in the body.

Some signs that you might have issues with your gallbladder include:

• Bloating after eating
• Feeling of fullness or soreness underneath the right ribcage
• Abdominal pain on the right side
• Pain up into the right shoulder blade
• Burping and belching
• Headaches on the right side

The role of the gallbladder in keto dieting

The keto diet is a low-carb, moderate-protein, high-fat diet followed by many for weight loss, therapeutic reasons, increased energy, and reduced blood sugar. The high-fat content of the keto diet may be a concern for people who have had their gallbladder removed, as a low-fat diet is generally recommended for them. However, it is possible to follow a keto diet after gallbladder removal surgery with some important considerations.

• Do intermittent fasting to give the gallbladder and liver a rest and allow bile to become concentrated.
• Add lots of vegetables to your diet to keep the digestive process flowing and prevent a fatty liver.
• Take purified bile salts to add bile back into your system if you don't have enough.
• Avoid grains and sugars as these can aggravate gallbladder problems and put you at risk for gallstones.
• Stay away from protein powders as consuming protein without fats will spike the fat-storing hormone and irritate the gallbladder.
• Moderate your nut intake as nuts are high in phytic acid and can irritate the gallbladridge.

Frequently asked questions