Keto And Mpa: A Partnership Or Problem?

The keto diet is a popular choice for people looking to lose weight. It involves drastically reducing carbohydrate intake, which puts the body into a state of ketosis, where it burns fat for energy instead of glucose. While the keto diet can be effective for weight loss, it may stop working for some people. This can be due to various reasons, such as not achieving ketosis, eating too much protein or too many acceptable carbs, not counting calories, constant snacking, lack of exercise, underlying medical conditions, or not getting enough protein. Additionally, the keto diet may not be beneficial for managing menopause symptoms, and it carries some health risks, such as increased bad cholesterol and decreased bone density.

Not eating enough protein

Protein is essential for the body. It helps maintain muscle mass, reduces appetite, and prevents overeating by making you feel full. It also burns more calories than fat or carbs.

On a keto diet, it is recommended to consume 1.2 to 2.0 grams of protein per kg of reference body weight. This amount varies depending on your activity level and goals. For example, if you are sedentary, aim for 0.6–0.8 grams of protein per pound of lean body mass. If you are regularly active, increase your intake to 0.8–1.0 grams per pound. If you lift weights, consume 1.0–1.2 grams of protein per pound.

If you consistently eat less protein than recommended, you risk losing muscle, consuming more calories than necessary, and feeling less energised. To meet your protein needs, include high-protein keto foods such as meat, seafood, cheese, tofu, and low-carb protein powder in your diet.

According to some sources, the keto diet's fundamental flaw is that it should be high in fat. This leads to people consuming excessive amounts of fat, which can cause weight gain. Eating too much fat and too many calories can cause weight gain, regardless of the diet.

Humans need protein, and not eating enough can lead to hunger and cravings. Your body will drive you to eat more to get the protein it needs, potentially leading to obesity, diabetes, and other chronic illnesses.

Prioritising protein can help control your appetite. When your body gets enough protein, you won't feel as hungry. It is important to note that you should not eat pure protein, as this can be harmful. Instead, aim for a high-protein, moderate-fat diet with some carbs.

If you are struggling to eat enough protein, consider adding some extra high-protein keto-friendly foods to your diet, such as meat, poultry, seafood, eggs, cheese, tofu, and soy-based products.

Eating too many acceptable carbs

Secondly, eating too many carbs can impact your weight loss goals. While a low-carb diet can help with short-term weight loss, eating too many carbs can have the opposite effect over time. Your body may react to an abundance of carbs by trying to produce its own usable glucose from protein or fat, and it may start storing this sugar as fat to "prevent starvation". This can lead to weight gain, which is often a concern for those following the keto diet.

Additionally, eating too many acceptable carbs can affect your energy levels and physical performance. Carbohydrates are the primary source of fuel for our bodies, and slashing your carb intake can reduce your energy levels and make you feel sluggish throughout the day. This can impact your workouts and physical activities, as you may not feel like you have the strength to push through intense exercises.

Furthermore, consuming too many acceptable carbs can lead to digestive issues. Reducing your carb intake often means lowering your fiber intake, as fiber is most concentrated in carbohydrate-rich foods such as whole grains, fruits, and vegetables. Not getting enough fiber can cause constipation, bloating, and other gastrointestinal problems.

Finally, eating too many acceptable carbs can affect your concentration and cognitive function. High-quality carbs like sweet potatoes, whole-wheat bread, berries, and quinoa are essential for providing the energy needed to get through the day. They also help to lower blood sugar spikes and prevent crashes. Without enough carbs, you may find it challenging to focus and concentrate on cognitive tasks.

Not tracking calories

Tracking calories and macronutrients on the keto diet can be overwhelming and off-putting, especially if you are new to the diet. It can be difficult to stay on track, and portion sizes can creep up. Constantly thinking about food and tracking can be draining, and many people give up on keto because they feel too restricted or burnt out. This obsession with tracking can lead to disordered eating, such as orthorexia.

Benefits of Not Tracking Calories

The biggest benefit of not tracking calories on keto is learning to listen to your body instead of an app. If you are always relying on an app or a urine test to tell you if you are doing well, you miss the body's clues that your health is improving, such as an energy boost, clearer skin, or a reduction in joint pain. Tapping into the clues your body is providing is key to not tracking macros. Your body will tell you what it needs and when, once you give it a chance to become fat-adapted.

Tips for Success Without Tracking Calories

• Stop weighing yourself every day. Shift your goals to something you can actually influence day to day, which will lead to long-term motivation and success.
• Accept that you will make mistakes and eat something higher in carbs than you intended. That's okay, and it doesn't mean your keto journey is over or that you have failed.
• Keep a list of tried-and-true keto meals that you enjoy and know fit within your macros. Rather than counting carbs or calories, have a repertoire of keto meals you love to cook and eat.
• Learn the difference between brain hunger and body hunger. This is crucial if you are letting go of tracking macros. Many of us can't tell the difference between being bloated and being full because we've trained our brains to think being stuffed is the desired feeling after a satisfying meal. Brain hunger can be brought on by hormones, social situations, cravings, stress, bad sleep, and more. If we can recognize brain hunger and learn to soothe it instead of fuelling it with carbs, we can reduce our cravings.
• Wait until you're fat-adapted for the most success. After eating keto for around 4-6 weeks, our bodies become 'fat-adapted', meaning they are used to burning fat for fuel instead of carbohydrates. The benefit of being fat-adapted is that our bodies now prefer to burn fat, so even when we do eat a higher-carb meal and are out of ketosis, getting back into ketosis is much quicker.

Downsides of Not Tracking Calories

• It can take longer to reach your goals. By not tracking macros and calories, you are more likely to eat too many calories, carbs, and fat.
• Portion sizes can creep up. As a typical keto meal is smaller than a carb-heavy meal, it is natural to start putting more on your plate. However, the calorie count of many keto foods is higher due to the higher fat and protein content.
• Sneaky carbs can creep in, causing cravings. One of the best parts of being on keto is the reduction of cravings. When we are fat-adapted, we don't feel like having sugary treats, and our body and brain aren't screaming for the next sugar fix anymore. However, if we stop tracking, our carb intake may increase, leading to cravings creeping back in.

When to Track Calories

There are some situations where tracking macros and calories on keto makes sense:

• You have been on keto for a while and don't feel as good anymore. If your energy levels are inconsistent, you feel weak or tired, you are holding on to a lot of water weight, carb cravings are getting stronger, or other physical benefits are disappearing, it may be a good idea to check in with your macros.
• You are unsure of your portion sizes. Tracking for a week or so can help you get a handle on how much food you should be eating.
• You need a refresher on what keto meals look like. If it's been a while since you were on keto, it can be helpful to track your macros for a short period to get back into the swing of things.
• You've hit a keto stall. If you've been doing well on keto for a while and then hit a plateau, it may be helpful to check back in with your macros and make sure you are still on track.

Constant snacking

• Eat filling meals with enough fat: Make sure your meals are satisfying and include enough healthy fats. This will help you feel fuller for longer and reduce the urge to snack.
• Drink enough water: Sometimes cravings can be a sign of dehydration. Staying hydrated may help curb your snacking habits.
• Remove tempting snacks from your house: If you have easy access to snacks, it can be hard to resist the temptation. By keeping snacks out of the house, you remove the option to snack and make it easier to stick to your keto diet.
• Evaluate your hunger: Before giving in to a craving, ask yourself if you are truly hungry or if it is an emotional or boredom response. Finding other ways to address these feelings, such as through hobbies or exercise, can help reduce snacking.
• Choose low-calorie snacks: If you must snack, opt for low-calorie options such as sugar-free jello or dill pickles. These can satisfy your cravings without derailing your keto diet.
• Eat more protein: Increasing your protein intake can help control your appetite and make you feel fuller for longer. Prioritising protein may help reduce constant snacking.
• Find alternatives to your favourite snacks: For example, if you crave cheese and peanut butter, try tahini instead. If you're craving something sweet, opt for berries with cream instead of a high-sugar dessert.
• Eat a hearty breakfast: Eating a filling breakfast within 30-45 minutes of waking up can help reduce hunger later in the day.
• Stay busy: Distract yourself from snacking by engaging in activities that occupy your hands and mind, such as hobbies or exercise.
• Try herbal tea: When a late-night craving strikes, a cup of herbal tea can help curb your appetite and provide a relaxing bedtime ritual.

Lack of exercise

Exercise is an important part of staying healthy. It stimulates the body's metabolism and burns calories. Exercise may be especially important when following a keto diet, as the high-fat foods eaten contain many calories. Burning calories through exercise can help a person reach their desired weight.

Regular physical activity is not only essential for weight loss but also for overall health. Physical exercise increases the number of calories burned not only during workouts but also at rest. This is because it boosts muscle mass, which, in turn, boosts Basal Metabolic Rate (BMR) – the number of calories burned at rest.

You don't have to dedicate large chunks of your day to the gym to increase your physical activity level. Start with more physically demanding activities such as taking the stairs, walking instead of driving, and standing at your desk. If you have the time, scheduled exercise is also very effective in aiding weight loss. Choose a physical activity you enjoy, such as yoga, pilates, dancing, cycling, or Zumba, to maximize your chances of success.

Incorporating more physical activity into your lifestyle is vital when trying to lose weight on a ketogenic diet. Aside from stimulating fat loss, adopting an exercise routine benefits health in countless ways. For example, exercise lowers your risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity.

Not only does engaging in physical activity burn calories, but it also helps build muscle, which can give your metabolism a boost by increasing the amount of energy burned at rest.

Frequently asked questions