Keto Bread: Friend Or Foe In Weight Loss?

The keto diet is a low-carb, high-fat, moderate-protein eating plan that promises weight loss, steady blood sugar, and greater energy. However, it's not always easy to follow due to restrictions on some fruits and vegetables, all sugar, and most carbs. Here are some reasons why keto dieters may not be losing weight:

- Not being in ketosis: Ketosis is a metabolic state where the body burns fat for fuel instead of glucose. To reach and maintain ketosis, it's crucial to monitor macronutrient intake and keep carbohydrate and protein consumption within recommended limits.

- Eating too much: Even when following a keto diet, consuming more calories than the body needs can hinder weight loss. It's important to track food intake and be mindful of portion sizes.

- Not eating enough: Severely restricting calories can lead to starvation mode, where the body slows down metabolism to conserve energy. This can stall weight loss.

- Eating too much protein: Excess protein can interfere with ketosis as the body converts it into glucose. Protein should be limited to 15-30% of daily calories.

- Eating too many carbs: Consuming more carbohydrates than recommended can kick someone out of ketosis. Strict keto diets typically limit net carbs to 20-30 grams per day, while some people may need to start with 50-150 grams.

- Food intolerances: Food intolerances can cause gut imbalances and inflammation, affecting weight. Common intolerances include dairy and gluten.

- Leptin resistance: Leptin is a hormone that regulates hunger and weight management. Leptin resistance, often caused by lack of sleep and overeating, can disrupt thyroid function and slow metabolism.

- Not getting enough sleep: Inadequate sleep can lead to decreased activity, longer eating windows, and disruptions in the body's natural clock, all of which can hinder weight loss.

- Stress: Chronic stress can increase cortisol levels, causing the body to burn glucose instead of fat and leading to weight gain.

- Not drinking enough water: Water is crucial on the keto diet, as dehydration can cause flu-like symptoms and affect weight loss. Aim for at least one gallon of water per day.

- Social engagements: Social gatherings involving food and drinks can be challenging for keto dieters, leading to cheating or difficulty sticking to the diet.

- Cheat days: Allowing cheat days or following a modified keto diet may prevent someone from reaching true ketosis, hindering weight loss.

- Weight loss stalls: Weight loss on keto often slows down after the initial rapid drop, which can be demotivating. It's important to anticipate and prepare for these plateaus.

Eating too much protein

While the keto diet is primarily focused on restricting carbs and eating plenty of fat, protein intake also plays a crucial role in its success. Eating too much protein may impair ketone production and even kick you out of ketosis. However, keeping protein consumption too low is also not ideal.

When protein is digested, it triggers the release of insulin and glucagon, two energy-regulating hormones with opposing functions. Insulin stimulates the uptake of sugar into cells and anabolic processes, while reducing the breakdown and release of fat from fat cells. On the other hand, 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 determines how protein intake will affect ketone levels. If insulin levels are higher, ketone production will likely be reduced; when glucagon levels are higher, ketosis will follow.

The likelihood of being kicked out of ketosis depends on specific aspects of an individual's health and how much protein they consume. Studies indicate that people with type 2 diabetes are much more likely to experience a significant increase in insulin levels after protein intake, potentially impairing their ketone production or preventing their bodies from entering ketosis. On the other hand, healthier and more active individuals can consume larger amounts of protein without it affecting their ketosis.

It is important to note that the impact of protein intake on ketone levels may depend on the degree of insulin resistance or sensitivity. The more insulin-sensitive an individual is, the less likely their insulin levels will increase significantly in response to protein consumption, and their ketone levels will remain relatively unaffected. Conversely, if cells are more insulin-resistant, protein will stimulate a more substantial insulin response, leading to decreased ketone production.

While there is a concern that consuming too much protein may lead to an increase in gluconeogenesis (GNG), a process where the liver and kidneys make glucose from non-carb sources, this fear is largely unfounded. GNG is essential for overall health and helps maintain ketosis. Studies suggest that extra protein availability does not lead to a significant increase in GNG production. While the body still requires small amounts of glucose to support vital functions, it does not need to come from a high-carb diet. Adequate protein intake on keto provides the body with just enough glucose to function properly while still benefiting from burning ketones (fats) for energy.

To summarise, while eating too much protein can potentially impair ketone production and affect ketosis, it is not as detrimental as once believed. The impact of protein intake varies depending on individual factors such as health status, activity levels, and body composition. Maintaining a balanced protein intake that aligns with one's specific needs is crucial for the success of the keto diet.

Eating too many calories

While the ketogenic diet is a great way to lose weight, it is still possible to eat too many calories and stall weight loss. The idea that "a calorie is a calorie" is a simplistic conclusion, and calories do matter on keto. If you are eating more calories than you are burning, your body will store them as fat, even if they come from fat.

However, counting calories is not always a useful strategy for weight loss. First of all, it is very difficult to know exactly how many calories you are consuming, as digestion, nutrient partitioning, and other factors make this calculation a rough estimate. Secondly, the calorie counts for many foods will differ depending on the database you use and where you buy them.

Instead of focusing solely on calories, it is more important to choose foods that reduce hunger, help keep you satisfied, and make it easier to achieve and maintain a healthy weight. Focus on eating whole, minimally-processed foods that contain high-quality protein, natural fats, and nutrient-dense fibrous carbs, especially above-ground vegetables.

If you are struggling to lose weight, it is also a good idea to stay away from high-calorie, high-reward foods that are easy to overindulge in, even if they are low in carbohydrates. Classic examples of such foods are cheese and nuts.

In addition, it is important to remember that keto is not a "one-size-fits-all" way of eating. Our bodies are different, and we all lose weight at different rates. There are many variables that can affect weight loss, such as health conditions, medications, age, and level of physical activity.

Finally, keto is not just a means for quick weight loss, but a long-term way of eating to enjoy the many health benefits that come with it.

Eating too few calories

Weight Loss Plateau: Eating too few calories can lead to a weight loss plateau, where you stop seeing progress in your weight loss journey. This can be frustrating, especially if you have been following your diet strictly. In such cases, it is important to remember that Keto is not a "one-size-fits-all" approach to dieting, and individual results may vary.

Nutrient Deficiency: When you consume too few calories, you may not be getting all the essential nutrients your body needs. This can lead to nutrient deficiencies, which can have negative consequences for your health. It is important to ensure you are getting enough vitamins and minerals, even when restricting your calorie intake.

Metabolic Slowdown: Prolonged periods of very low-calorie intake can cause your metabolism to slow down. This is because your body adjusts to the reduced calorie intake by burning fewer calories, in an attempt to conserve energy. As a result, you may find it harder to lose weight and may even gain weight back when you start eating more calories again.

Health Risks: Consuming too few calories can lead to health risks, especially if done for extended periods. These risks include nutrient deficiencies, fatigue, headaches, and other negative side effects. In extreme cases, very low-calorie diets can lead to serious health issues such as gallbladder disease, electrolyte imbalances, and even heart failure.

Difficulty Maintaining the Diet: When you eat too few calories, you may find it challenging to stick to the diet in the long term. This is because you are constantly fighting hunger and cravings, which can lead to binging or cheating on the diet. It is important to find a balance where you are eating enough calories to feel satisfied and maintain your energy levels.

To break through a weight loss plateau caused by eating too few calories, you can try making some adjustments to your diet and lifestyle:

• Increase Calorie Intake: Gradually increase your calorie intake to a level that allows for weight loss while providing sufficient energy for your body. Use a calorie calculator to determine your daily calorie needs based on your age, gender, and activity level.
• Adjust Macronutrients: Play around with your macronutrient ratios (carbohydrates, proteins, and fats) to find what works best for your body. Ensure you are getting enough protein, as it helps preserve muscle mass during weight loss.
• Exercise: Incorporate exercise into your routine to increase your calorie deficit and boost weight loss. Strength training and high-intensity interval training (HIIT) can be particularly effective for weight loss.
• Intermittent Fasting: Try intermittent fasting, which involves restricting your eating window to a specific period during the day. This can help regulate your appetite and boost weight loss.
• Reduce Stress and Improve Sleep: Stress and lack of sleep can hinder weight loss. Find ways to manage stress, such as through meditation or yoga, and aim for 7-9 hours of quality sleep each night.

Eating too many keto junk foods

Even if you're following the keto diet to the letter, it's still possible to overindulge in junk food. While keto-friendly baked goods, desserts, and snacks are usually perfectly fine in moderation, eating too many of them can slow or even stall weight loss.

Keto-friendly junk foods

Keto-friendly junk foods include keto desserts, baked goods, and snacks. These foods are typically highly processed and contain large amounts of saturated fat and sodium. Examples include:

• Keto bread
• Keto cookies
• Keto brownies
• Keto bars
• Keto chips
• Keto crackers
• Keto ice cream
• Keto pizza
• Keto burgers

The problem with keto junk food

The problem with keto junk food is that it's often highly processed and contains large amounts of saturated fat and sodium. These foods can be high in calories, and if eaten in large portions or snacked on throughout the day, they can lead to consuming too many calories, which can hinder weight loss.

Keto-friendly junk foods can also be low in nutrients, meaning they're high in calories but low in vitamins, minerals, and antioxidants. This can negatively impact weight loss and overall health.

Alternatives to keto junk food

Instead of reaching for keto-friendly junk food, opt for unprocessed, whole foods that are nutrient-dense and low in carbs. Here are some alternatives:

• Non-starchy vegetables: broccoli, cauliflower, zucchini, spinach, bell peppers, etc.
• Full-fat dairy products: cheese, Greek yogurt, cottage cheese, etc.
• Healthy fats: avocado, olive oil, nuts, seeds, etc.
• Pastured meats and poultry: chicken, beef, fish, etc.
• Eggs

Portion control and mindful eating

Even when eating keto-friendly junk food, it's important to practise portion control and mindful eating. Eating too much of any food, even if it's keto-friendly, can lead to consuming too many calories, which can hinder weight loss.

It's also important to be mindful of hidden carbs and calories in keto-friendly junk food. Always read nutrition labels and be aware of serving sizes to ensure you're not consuming more than you think.

Not drinking enough water

Drinking enough water is crucial for anyone on a keto diet. Dehydration is a common side effect of ketogenic diets, and not consuming enough water can have several negative consequences for your body and your weight loss journey.

Firstly, dehydration can impair your memory, reasoning, and cognitive function, leaving you feeling fatigued and unwell. On keto, a lack of water can also increase the risk of developing kidney stones. This is because the keto diet changes the way your body processes water and electrolytes, and a decrease in carbohydrate intake can cause shifts in your fluid and electrolyte balance. Carbs are stored with water in the body, so as these stores are depleted, water is lost too.

Additionally, the body flushes out ketones in urine, which also depletes water and sodium. Alyssa Tucci, RDN, a nutrition manager at Virtual Health Partners, recommends starting your day with a large glass of water and sipping regularly throughout the day to reach a goal of consuming half of your body weight in ounces of water. For example, if you weigh 150 pounds, you should aim for 75 ounces of water daily.

Drinking enough water is essential to prevent constipation, which is a potential side effect of the keto diet. It also helps with weight loss because it makes the calorie-burning process more efficient. Water is needed for this process, and dehydration can make it less effective.

Drinking cold water can also have a slight impact on weight loss. It takes energy for your body to heat the water up to body temperature, so you burn a few extra calories by drinking cold water.

Finally, water helps you feel full, which can lead to reduced calorie intake and aid in weight loss.

So, while it may seem simple, ensuring you drink enough water is a vital part of the keto diet and can help prevent stalls in your weight loss journey.

Frequently asked questions