Keto Weight Gain: Is It Possible?

The ketogenic diet is a low-carbohydrate method of eating that has been adopted by many looking to lose weight and improve health. However, it is possible to gain weight on the keto diet.

One of the biggest culprits of weight gain on keto is not tracking your food intake. It is important to monitor your calorie intake and ensure you are not overeating. Many keto-friendly foods are high in calories, so it is important to make sure you are tracking your calories and maintaining a deficit.

Other reasons for weight gain on keto include eating too many carbs, eating too much protein, eating too much fat, underlying health conditions, unrealistic weight loss expectations, stress, and lack of exercise.

Not staying in ketosis

One of the most common reasons for weight gain on keto is an inconsistent carb intake that causes your metabolism to switch between fat-burning and using sugars as the primary energy source. To achieve consistent weight loss, it’s crucial to limit your net carb count to no more than 20 to 50 grams per day and consume plenty of healthy fats and moderate amounts of protein.

Cheat Days

Cheat days on keto can quickly derail your weight loss efforts. Whenever you consume too many carbs, your insulin levels will spike, which inhibits fat burning and stimulates fat storage. It also takes your body a few days to restart ketosis after consuming too many carbohydrates, which slows down keto-adaptation and can lead to weight gain.

Stress

When you experience stress, your adrenal glands release cortisol, a hormone that regulates metabolic processes to support the body's energy needs during stressful periods. While cortisol plays a vital role in your body’s stress response, prolonged stress can lead to chronically elevated cortisol levels, which have been found to contribute 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 cause an adrenal body type characterised by unexplained weight gain and belly fat.

A healthy lifestyle, adequate sleep, regular exercise, and relaxation techniques such as deep breathing and long walks can calm the nervous system and may help counteract cortisol’s weight-gain effects.

Lack of exercise

Incorporating more physical activity into your lifestyle is crucial when trying to lose weight on a ketogenic diet. Creating a workout schedule and sticking to it is the best way to bolster a healthy exercise habit. Set a goal of three to four days a week and choose a time that's most convenient for your schedule.

If you're new to working out, there are ways to make it easier. Consider storing a gym bag in your car for after work or laying out your exercise clothes before bed to keep you on task for early morning workouts.

Along with other healthy lifestyle changes, the ketogenic diet can be an effective weight-loss tool. However, there are various reasons why some people may fail to see the desired results. Lack of exercise is one of the most important factors that can negatively impact weight loss on a ketogenic diet.

To maximize weight loss on a ketogenic diet, it is essential to get adequate sleep, reduce stress, be more active, and consume whole, nutritious, low-carb foods whenever possible.

Underlying health issues

For example, individuals with thyroid gland issues often experience unexplained weight gain all over the body, a hallmark of the thyroid body type. In contrast, people with protruding bellies are more likely to fit the liver body type, typically associated with poor liver function, excessive alcohol consumption, cirrhosis, or fatty liver disease.

Other underlying health conditions that can cause weight gain or prevent weight loss include:

• Hypothyroidism
• Polycystic ovarian syndrome (PCOS)
• Cushing's syndrome
• Depression
• Hyperinsulinemia (high insulin levels)
• Endocrine conditions
• Mental health conditions

Consuming too many calories

• Not tracking food intake: It's important to track everything you eat, including calories, to ensure you're not consuming too much. Use a food journal or an app like MyFitnessPal to monitor your intake.
• Large portion sizes: Keto-friendly foods can be high in calories, so it's crucial to watch your portion sizes. Eating reasonable portions can help prevent consuming too many calories.
• Snacking: Snacking on keto-friendly foods throughout the day can lead to excessive calorie intake. Keep snacks to a minimum and choose lower-calorie options like non-starchy vegetables or proteins.
• High-calorie snacks: Some keto-friendly snacks like nuts, nut butter, fat bombs, cheese, and jerky are high in calories. Consuming too much of these can cause weight gain. Opt for lower-calorie alternatives.
• Alcohol consumption: Alcoholic drinks are often high in calories and can contribute to weight gain. Limit your alcohol intake and choose lower-calorie options if you drink.
• Lack of physical activity: Exercise is essential for burning calories and boosting metabolism. Incorporate regular physical activity into your routine to create a calorie deficit and promote weight loss.
• Underlying health conditions: Certain health issues like hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, and depression can make weight loss difficult. Consult your doctor if you suspect any underlying health conditions.
• Medications: Certain medications, particularly antidepressants, can cause weight gain as a side effect. Discuss any concerns about medication side effects with your doctor.

Remember, weight gain on keto doesn't mean a high-fat, low-carb diet isn't suitable for you. Making simple lifestyle adjustments, such as tracking your food intake and increasing physical activity, can help get you back on track with your weight loss goals.

Eating too much fat

It is possible to gain weight on the keto diet, even if you are in ketosis. Eating too much fat is one of the most common reasons for weight gain on keto. Fats are the most calorie-dense macronutrient, and it is easy to overconsume fats on the keto diet.

How to avoid eating too much fat on keto

• Track your fat intake and ensure you are not consuming too many calories.
• Prioritize whole foods such as meat, seafood, avocados, nuts, and seeds over pure fats like butter and oils. These foods are more nutritious and will leave you feeling more satisfied after eating fewer calories.
• Opt for lower-calorie, higher-protein snacks such as hard-boiled eggs, beef jerky, and pickles.
• Eat well-balanced meals to reduce the need for snacking.
• Drink more water, as you may be mistaking dehydration for hunger.
• If you are struggling with hunger, try a ketoproof coffee or tea, which combines caffeine and healthy fats to decrease appetite and increase energy levels.

Other reasons for weight gain on keto

In addition to eating too much fat, there are several other reasons why you might be gaining weight on the keto diet:

• Eating too many carbs, which can prevent your body from entering ketosis.
• Eating too much protein, which can also kick your body out of ketosis.
• Snacking too much, even on healthy keto-friendly foods, can cause you to consume too many calories.
• Not eating enough nutritious, whole foods. Relying on processed and convenience foods can slow weight loss.
• Consuming too many calories overall, even if they are from keto-friendly foods.
• Chronic stress and lack of sleep can cause weight gain by disrupting hormones that regulate metabolism and appetite.
• Lack of exercise can contribute to weight gain.
• Underlying health conditions such as hypothyroidism or polycystic ovarian syndrome can make weight loss difficult.
• Certain medications, such as antidepressants, can cause weight gain.

Frequently asked questions