Keto Inches Drop, But Scale Stays Same: Why?

The ketogenic diet is a low-carb, high-fat diet that has become popular for weight loss and health improvement. However, some people may find that they are losing inches but not weight while on the keto diet. This phenomenon is called body recomposition, where the body transforms into a denser version as fat is burned and muscle is built. While the scale weight may not change, the body becomes leaner and measurements decrease. This is because muscle is denser than fat, and a pound of muscle takes up less space than a pound of fat. Additionally, the keto diet is associated with increased satiety and a reduction in waist circumference without the need for calorie restriction.

Body recomposition

The ketogenic diet is a low-carb, high-fat eating approach that induces a series of adaptations in the body. The goal is to switch from "Fat Storage" to "Fat Burning", and this is governed by insulin. Insulin is the hormone that controls how energy is stored in the cells. By keeping your carbohydrate intake low, your insulin levels stay low, and your body starts using fat for energy instead of storing it.

When following a keto diet, carbs are typically reduced to 30-50 grams per day. This is in contrast to the standard dietary recommendation that 45-65% of calories come from carbs. This reduction in carbs can lead to weight loss and may improve heart health and blood sugar control.

If you are losing inches but not weight on a keto diet, it could be because you are gaining lean body weight, such as muscle. This is a good thing and can lead to improved health in many ways. It can reduce your risk of heart disease and improve bone health.

To achieve body recomposition while on a keto diet, it is important to focus on “low carb” rather than “ketosis". Keep your carbohydrate intake to less than 25 grams of net carbs per day, and you will be in nutritional ketosis. This will help your body use fat for energy instead of storing it.

It is also important to eat a variety of whole, unprocessed foods. Focus on proteins such as meat, fish, and organ meats, healthy fats like ghee, olive oil, and avocado oil, and carbohydrates from leafy green vegetables.

In addition to diet, incorporating physical activity is vital. High-Intensity Interval Training (HIIT), sprints, and bodyweight exercises can help increase mitochondrial density, which is key to transitioning to fat-burning. Weightlifting is also recommended for body recomposition as it helps build muscle, which can boost your metabolism.

By combining a low-carb keto diet with physical activity, you can achieve body recomposition, losing inches, and gaining muscle, which can lead to improved health and a reduced risk of chronic diseases.

Muscle weighs more than fat

When it comes to the statement, "muscle weighs more than fat," it's important to understand that this doesn't mean muscle tissue has a higher weight or mass compared to an equal volume of fat tissue. A pound of muscle weighs the same as a pound of fat. However, the saying refers to the fact that muscle tissue is denser and leaner than fat, taking up less space for the same weight. So, if you're building muscle and losing fat, you may notice changes in your body shape and a reduction in measurements, even if the number on the scale isn't shifting much.

This is particularly relevant when following a keto diet, which often leads to increased protein intake and can promote muscle retention or growth. The keto diet's high fat and low carbohydrate nature also encourages fat burning, especially when coupled with exercise. So, while your overall weight may not change significantly, your body composition can change dramatically. You might lose several inches off your waist, hips, and thighs, for example, as you burn fat and build lean muscle.

Additionally, muscle is more metabolically active than fat, meaning it requires more calories to maintain. So, when you build muscle, your body starts burning more calories at rest, which can lead to further fat loss. This can result in a toned and defined appearance, even if the scale weight doesn't reflect a significant change. For this reason, many people on a keto diet focus more on body measurements and how their clothes fit, rather than solely relying on scale weight to track their progress.

It's worth noting that fat loss and muscle gain don't always happen simultaneously. When starting a keto diet, initial weight loss is often due to water weight loss, followed by a period of fat loss. Building muscle, on the other hand, takes time and consistent strength training or resistance exercises. So, while you may lose inches and see body composition changes early on, building noticeable muscle takes longer.

To maximize muscle growth or retention while on a keto diet, ensure you're consuming adequate protein. Aim for high-quality protein sources like meat, fish, eggs, and dairy, and consider using keto-friendly protein powders. Strength training or bodyweight exercises can also help stimulate muscle growth and tone, enhancing the visual changes you see in the mirror and your measurements, even if the scale weight remains relatively stable.

Insulin resistance

The ketogenic diet is considered an interesting nutritional approach for weight loss and an improvement in insulin resistance. The diet is a low-carb, high-fat diet plan that causes the body to burn fat instead of carbohydrates. The diet is said to be effective in improving insulin sensitivity and reducing insulin resistance.

The ketogenic diet can be effective in improving insulin sensitivity through its irrefutable effects on fat and weight loss. However, aside from weight loss, the ketogenic diet produces direct insulin-sensitising effects, which are mostly due to the capacity of its restricted-digestible carbohydrates content to lower blood glucose and insulin levels.

The restriction in carbohydrate intake decreases intestinal absorption of monosaccharides, leading to reduced postprandial glycemia, decreased insulin requirements from the pancreas, and lower insulin levels and insulin-to-glucagon ratio. The effectiveness of the ketogenic diet in lowering fasting blood glucose was confirmed in a recent meta-analysis including type 2 diabetes patients, which showed a decrease of about 1.29 mmol/L in fasting blood glucose and 1.07 in glycated haemoglobin.

The ketogenic diet also improves liver fat depots and insulin sensitivity. Non-alcoholic liver fat disease is strictly related to other metabolic diseases, such as type 2 diabetes mellitus, which plays a pivotal role in the pathogenesis and progression of non-alcoholic liver fat disease. A growing body of evidence has shown a rapid and marked reduction in liver fat accompanied by a marked decrease in body weight in non-alcoholic liver fat disease patients treated with ketogenic diets. The decrease in hepatic triglycerides improves hepatic insulin resistance, reducing excessive hepatic glucose production and compensatory hyperinsulinemia.

The ketogenic diet may also improve skeletal muscle insulin sensitivity. It has been demonstrated that a ketogenic diet, together with exercise, is able to improve skeletal muscle mitochondrial capacity and efficiency, optimising fat oxidation and improving metabolic health markers.

Additionally, the ketogenic diet may improve insulin sensitivity through its effects on oxidative stress, G-protein-coupled receptors, sirtuin-mediated signals, mitochondrial efficiency and the microbiome connection.

Health over weight loss

While the keto diet is a popular way to lose weight, it is not always the best option for everyone. The keto diet is a low-carb, high-fat, and moderate-protein diet that can lead to weight loss and improve health. However, it is important to prioritize health over weight loss and make sure that the keto diet is done correctly and safely. Here are some reasons why health should come first and how to ensure that:

Potential Health Benefits of the Keto Diet

The keto diet can have several potential health benefits beyond weight loss. These include:

• Lowering insulin levels: The keto diet can be effective in lowering insulin levels, which is beneficial for improving insulin sensitivity and blood sugar management. This is especially helpful for people with type 2 diabetes or prediabetes.
• Improving metabolic health: The keto diet can improve metabolic health by lowering inflammation, promoting fat loss, and restoring normal insulin function. This can reduce the risk of obesity, type 2 diabetes, and heart disease.
• Reducing appetite and food intake: The keto diet has been found to suppress appetite and reduce food intake, making it easier to stick to the diet and lose weight.
• Increasing energy: By using fat as a primary fuel source, the keto diet can provide a more stable and efficient energy source, leading to increased energy levels.

Potential Health Risks of the Keto Diet

While the keto diet has potential benefits, it also has some health risks that should be considered:

• Nutrient deficiencies: The strict restrictions of the keto diet may lead to nutrient deficiencies if not properly managed.
• Increased cholesterol levels: The high-fat content of the keto diet may lead to increased cholesterol levels, especially LDL (bad) cholesterol, which is a risk factor for heart disease.
• Loss of bone density: Long-term adherence to the keto diet may result in a loss of bone density, increasing the risk of osteoporosis.
• Mood swings and brain fog: Some people may experience mood swings, brain fog, and irritability due to the restrictive nature of the diet.
• Kidney and liver problems: There is a potential risk of kidney and liver problems associated with long-term adherence to the keto diet.
• Dehydration: The keto diet can lead to dehydration, so it is important to drink plenty of fluids, especially water.

Tips for Prioritizing Health

When considering the keto diet, it is important to prioritize health over weight loss:

• Consult a healthcare professional: Before starting the keto diet, consult a doctor or dietitian to ensure that it is safe and suitable for you. This is especially important if you have any health conditions or concerns.
• Focus on whole, nutritious foods: Choose healthier sources of fat and protein, such as olive oil, avocados, nuts, and lean meats. Avoid processed and convenience foods, as they are often high in calories and low in nutrients.
• Manage portion sizes: Pay attention to portion sizes and avoid overeating, even when it comes to keto-friendly foods.
• Stay active: Incorporate physical activity into your lifestyle to boost weight loss and improve overall health.
• Get adequate sleep and manage stress: Chronic stress and lack of sleep can negatively impact weight loss and overall health. Find ways to manage stress and ensure you are getting enough sleep.
• Monitor your progress: Take measurements, track your weight, and pay attention to how your body feels. If you are not seeing the results you want or are experiencing negative side effects, re-evaluate your diet and make adjustments as needed.
• Transition carefully: If you decide to stop the keto diet, transition slowly by gradually adding back carbohydrates and reducing fat intake. This will help minimize weight rebound and maintain your health.

Track progress beyond the scale

If you're losing inches but not weight on a keto diet, it's important to remember that weight loss is non-linear and scales don't always reflect health improvements. Here are some ways to track your progress beyond the scale:

Take Measurements

Forget the traditional bathroom scale and instead, measure your body monthly. Take measurements of your waist, hips, thighs, calves, and bust at the beginning of the month and then again at the end to compare the numbers. This will help you see how much progress you've made, as you may be losing inches and body fat, not just pounds.

Use a Body Composition Analyzer

A body composition analyzer or body fat analyzer scale is a tool that measures various metrics related to health and fitness. It can track your fat-free body weight, muscle mass, and water weight, giving you a more comprehensive view of your health beyond just your weight.

Take Progress Photos

Take photos of your body throughout your keto journey. This can be a powerful way to visually see the results of your hard work. Try to take photos in the same clothes, from the same angle, and under similar lighting conditions to accurately track your progress.

Notice Non-Scale Victories (NSVs)

Pay attention to improvements in your health beyond just the number on the scale. This could include increased energy levels, improved mental clarity, better digestion, enhanced sleep quality, or improved skin health. These NSVs are just as important as weight loss and can help keep you motivated.

Track Ketone Levels

Measuring ketone levels is essential to tracking your progress on a keto diet. You can use blood tests, urine strips, or breath devices to measure ketone levels and assess whether your body is in a state of ketosis. This will help you make any necessary dietary adjustments.

Remember that weight loss is just one aspect of the keto diet, and there are many other benefits that may not be reflected on the scale. By using these methods to track your progress, you can gain a more holistic understanding of your health and the impact of the keto diet on your body.

Frequently asked questions