Keto Weight Gain: What's The Deal?

The keto diet is a low-carb, high-fat diet that has been adopted by many looking to lose weight and improve health. However, some people may experience weight gain when starting the keto diet due to various reasons. During the initial phase, it is common to see weight fluctuations as the body adjusts to the dietary changes. Most people lose a lot of water weight in the first week or two, and then the weight loss slows down. This is perfectly normal and does not necessarily indicate weight gain.

One of the main reasons for weight gain on keto is consuming too many carbs, preventing the body from reaching ketosis, a metabolic state where the body burns fat for energy instead of glucose. In addition, not tracking food intake and consuming too many pre-made, packaged keto-branded foods can also lead to weight gain.

Other factors that may contribute to weight gain on keto include excessive snacking, stress, lack of sleep, underlying health conditions, certain medications, and lack of exercise. It is important to note that weight loss is not solely dependent on diet, and other factors such as activity levels, stress, and sleep can impact weight gain or loss.

Not staying in ketosis

If you're gaining weight on the keto diet, it's possible that you're not staying in ketosis. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose, and it is achieved by drastically reducing your carbohydrate intake. Here are some reasons why you might not be staying in ketosis:

Too Many Carbs

Eating too many carbs is one of the main reasons people don't lose weight on the keto diet. To reach and maintain ketosis, you need to reduce your carbohydrate intake to 20-50 grams per day, which is a stark contrast to the standard dietary recommendation of 45-65% of calories from carbs. Even if you feel like you've reduced your carb intake, you may still be consuming enough carbs for your body to produce energy from glucose, which can slow down the rate of fat burned.

Not Counting Calories

Even if you are in ketosis, you need to burn more calories than you consume to lose weight. Many keto-friendly foods are high in calories, so it's important to track your calorie intake and maintain a deficit. Eating too many high-calorie snacks, such as nuts, nut butter, cheese, and jerky, can cause a weight loss plateau.

Poor Diet Quality

While the keto diet focuses on high-fat and high-protein foods, it's important to choose healthy fats and lean protein sources. A diet high in processed, non-nutritious foods, such as butter, bacon, red meat, and hot dogs, can introduce inflammatory compounds to the body and slow down your metabolism due to a lack of essential vitamins and minerals.

Hormonal Imbalance

Underlying hormonal disorders, such as PCOS, diabetes, and hypothyroidism, can make it harder to lose weight, even if you are in a calorie deficit. If this is the case, it is recommended to seek guidance from a medical professional who can treat the underlying condition with medication to support your weight loss efforts.

Lack of Lifestyle Changes

Following the keto diet alone may not be enough to lose weight. Other lifestyle factors, such as drinking alcohol, smoking, lack of sleep, poor stress management, and physical inactivity, can hinder your weight loss. Chronic stress and lack of sleep can lead to increased levels of the hormone cortisol, which can encourage your body to store fat and increase your appetite.

Consuming too many calories

Keto-friendly foods such as avocados, olive oil, full-fat dairy, and nuts are high in calories, so it is important not to overdo it. It is entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.

To lose weight, it is critical to create a calorie deficit. This can be achieved by reducing the number of calories consumed or by expending more calories through increased physical activity. Paying attention to portion size, increasing physical activity, and snacking in moderation between meals can help create the calorie deficit needed to lose weight.

To help reach your intake goals, consider tracking your calorie intake through an app or by calculating your macronutrient needs with a keto calculator. This will help you develop a better awareness of how much is too much and adjust your keto meals accordingly.

Lack of exercise

Weight Loss and Fat Burning

The keto diet aims to induce a state of ketosis, where your body burns fat for energy instead of carbohydrates. However, without sufficient physical activity, you may not create the necessary calorie deficit to lose weight. Exercise helps burn calories and boost fat burning, which is crucial for weight loss.

Performance During Exercise

The keto diet may limit your performance during high-intensity workouts. High-intensity exercises rely on carbohydrates for short, intense bursts of energy. On the keto diet, your body uses fat as fuel, which is not as easily burned, leading to reduced performance. Lower-intensity exercises, such as jogging or cycling, may be less affected.

Muscle Growth and Recovery

While the keto diet may help maintain muscle mass, it could make muscle growth more challenging. Muscle growth requires adequate protein intake and a caloric surplus, which can be difficult to achieve on a keto diet. Additionally, the keto diet could impair muscle recovery after intense workouts.

Overall Health

Incorporating exercise into your keto diet is essential for improving your overall health. Exercise lowers the risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity. It also helps build muscle, which can boost your metabolism and protect against age-related bone loss.

Recommendations

To maximize the benefits of the keto diet and support weight loss, it is crucial to incorporate regular physical activity into your routine. Aim for a combination of low- to moderate-intensity exercises, such as jogging, cycling, or yoga. Avoid introducing new, intense workouts during the initial phase of the keto diet, as your body may need time to adjust. Prioritize consistent exercise and a balanced diet to achieve sustainable weight loss and improve your overall health.

Stress and lack of sleep

To lower stress and improve sleep, try techniques like meditation or yoga, and reduce screen time before bed. Prioritise sleep by developing a relaxing bedtime routine.

Additionally, when starting the keto diet, some people experience "keto insomnia", which is a temporary problem where people have difficulty falling or staying asleep. This is caused by the transition from a carbohydrate-burning to a fat-burning state, which can lead to low blood glucose levels and electrolyte imbalances that disrupt sleep.

To prevent or manage keto insomnia, try the following:

• Gradually reduce carbohydrates instead of cutting them out completely.
• Consume carbohydrates later in the day as they increase brain tryptophan, which is metabolised into serotonin and melatonin, improving sleep.
• Ensure adequate electrolyte intake by eating electrolyte-rich foods such as broccoli, watermelon, chicken, canned tuna, and strawberries.
• Eat keto-friendly foods that promote sleep, such as magnesium-rich foods (almonds, spinach, dark chocolate), foods containing tryptophan (eggs, chicken, turkey), vitamin D (beef liver, sardines), and omega-3 fatty acids (salmon, mackerel).
• Follow a consistent sleep schedule and practice relaxation techniques before bed.
• Avoid caffeine close to bedtime and limit the use of electronic devices, as the blue light emitted by screens can suppress melatonin.

Underlying health issues

While the keto diet is often adopted for weight loss, it is not always effective, and some people may even gain weight. There are several underlying health issues that can cause weight gain or prevent weight loss, even when adhering to a keto diet.

Thyroid problems, such as hypothyroidism, can cause unexplained weight gain and are linked to a "thyroid body type", according to Dr. Berg. Cushing's syndrome, polycystic ovarian syndrome (PCOS), and hyperinsulinemia (high insulin levels) are also medical issues that can cause weight gain and make it difficult to lose weight. These conditions can be ruled out or managed with the help of a doctor.

Mental health issues, such as anxiety and depression, can also cause weight gain or hinder weight loss. Additionally, certain medications, particularly antidepressants, can cause weight gain as a side effect.

Furthermore, issues with the intestinal microflora, also known as dysbiosis, can disrupt fat metabolism and increase the risk of insulin resistance, leading to weight gain. Antibiotic medication, a diet high in refined carbs and sugars, and gastrointestinal infections can all contribute to dysbiosis.

Lastly, stress and lack of sleep can also hinder weight loss. When the body is stressed, it produces a hormone called cortisol, which has been linked to increased fat storage, especially around the abdomen.

Frequently asked questions