Cheese Conundrum: Why Keto Weight Loss Stalls

Cheese is a popular food for those on the keto diet, as it is low in carbs and high in fat. However, some people find that eating cheese slows down their weight loss. This could be because cheese is calorie-dense, and it is easy to eat too much of it. Additionally, some people may be intolerant to lactose or casein, which are found in milk products, and this could be causing issues.

Calorie deficit

While cheese is allowed and even encouraged on the keto diet, it is important to remember that it is calorically dense and can hinder weight loss if consumed in excess. To lose weight, a mild calorie deficit must be created through diet and exercise. This means consuming fewer calories than you burn.

Cheese is high in fat and protein, which can be beneficial for the keto diet, but it is also high in calories. For example, 100 grams of cheddar cheese contains approximately 310-350 calories. This is more than double the calories in 100 grams of ribeye steak, which has around 280 calories. Therefore, it is very easy to overconsume calories when eating cheese, especially since it is hard to stop eating it due to its delicious taste and texture.

To ensure you are in a calorie deficit, it is important to track your calorie intake for a few days using a meal tracking app. This will help you understand how much cheese you can incorporate into your diet while still maintaining a calorie deficit. Additionally, pairing cheese with other low-calorie foods can help you feel more satisfied and less likely to overeat. For example, having a thick slice of cucumber with goat cheese on top, or zucchini noodles with grated parmesan.

Another strategy to prevent overconsumption of cheese is to buy pre-portioned cheese sticks or trays of pre-cut cheese varieties. This helps with portion control and makes it easier to track your calorie intake. You can also try reducing the amount of cheese you consume and replacing it with other high-fat, low-carb foods to ensure you are still meeting your macros.

Remember, weight loss is a marathon, not a sprint. There will be periods of stagnation and even weight gain, which is normal and to be expected. Don't be discouraged if you don't see immediate results. Consistently staying in a calorie deficit and being mindful of your cheese intake will help you achieve your weight loss goals over time.

Calorie density

Cheese is calorie-dense, which means that a small amount of cheese contains a significant number of calories. For example, 1 ounce (28 grams) of cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs, totalling 117 calories. This is because cheese is a dairy product that contains the protein and fats from milk. During the cheesemaking process, moisture is removed, resulting in a higher fat and calorie content.

When following a keto diet, it is important to monitor your calorie intake, as a calorie deficit is necessary for weight loss. While cheese is allowed and even encouraged on the keto diet due to its high-fat, moderate-protein, and low-carb composition, it is important to consume it in moderation. This is because cheese is calorie-dense and it is easy to consume more calories than intended.

To manage calorie intake while enjoying cheese, consider the following strategies:

• Avoid snacking and stick to a fixed meal schedule.
• Ensure you are getting enough to eat at each meal to avoid overeating.
• Track your calories for a few days using a meal tracking app.
• Opt for high-quality, grass-fed, and full-fat cheeses.
• Choose harder cheeses, such as parmesan, as they are extremely low in lactose.

Insulin spikes

Cheese, a popular food on the keto diet, contains a protein called casein, which has been linked to insulin spikes. Casein is slow to digest and stays in the system for longer, which can lead to increased insulin levels. While this can be beneficial for muscle building, it may also encourage fat storage. However, it is important to note that the effect of casein on insulin spikes is not clear-cut, and some sources suggest that it does not contribute to fat storage.

To minimize the impact of cheese on insulin spikes, it is recommended to consume cheese in moderation and opt for high-quality, grass-fed varieties. Additionally, pairing cheese with other foods, such as fats, can help slow the release of casein and reduce the potential for insulin spikes. Intermittent fasting is another strategy that can help reduce the effect of insulin on fat retention.

While cheese may contribute to insulin spikes, it is not the only factor influencing weight loss on a keto diet. Calorie intake, exercise, and overall diet composition all play a role in weight management. It is important to consider individual differences and work with a healthcare professional to determine the best approach for your specific needs.

Dairy sensitivity

• Digestive issues: This can include stomach upset, bloating, diarrhoea, cramping, and nausea. These symptoms may occur due to lactose intolerance or sensitivity to casein, a protein found in milk.
• Skin problems: Dairy sensitivity can sometimes lead to skin rashes, acne, dry or itchy skin, and dandruff.
• Respiratory issues: In some cases, dairy sensitivity may trigger sinus problems.
• Joint pain: There may be a connection between consuming dairy and experiencing joint pain or inflammation.

If you are following a keto diet and suspect that you have a dairy sensitivity, it is recommended to:

• Choose organic, raw, and full-fat dairy options instead of reduced-fat or fat-free products.
• Be mindful of your calorie and macro intake, as dairy products can be high in calories and protein.
• Consider opting for aged cheeses, such as blue cheese, gouda, or parmesan, as they tend to have lower lactose content.
• Try ghee, which is clarified butter with the milk solids removed. Ghee is a good alternative for those with dairy sensitivities.
• If your symptoms persist, consider eliminating dairy altogether and exploring dairy-free alternatives, such as unsweetened coconut, almond, or cashew milk.

Remember, it is always important to listen to your body and adjust your diet accordingly. If dairy doesn't sit well with you, there are plenty of other options to choose from while still enjoying the benefits of a keto diet.

Weight loss non-linearity

Weight loss is not a linear process, and this is especially true for those on the keto diet. Here are some reasons why the numbers on the scale may not be moving as expected:

Weight Fluctuations

Weight can fluctuate by a few pounds daily, and this is normal. You may lose weight one day and gain some the next. This is because your body weight is influenced by factors such as the amount of food in your digestive system, water retention, and muscle gain.

Water Weight

During the first week of keto, you will lose a lot of water weight as your body burns through glycogen. However, after a couple of weeks, your body will adjust and refill its glycogen stores, which means some water weight will be restored.

Keto Whoosh Effect

Sometimes, you may retain water when losing fat, and then your body suddenly releases that water weight. So, when the scale shows a smaller number, it could be due to fat lost several days ago rather than recent weight loss.

Calorie Deficit

To lose weight, you need to be in a calorie deficit. Ensure you are not consuming too many calories and that you are getting enough physical activity.

Medical Issues

If you are doing everything right but still not losing weight, consider ruling out any medical issues that may be preventing weight loss. Conditions such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, depression, and hyperinsulinemia can cause weight gain and make weight loss difficult.

Stress and Sleep

Chronic stress and lack of sleep can negatively impact weight loss. Stress can lead to increased levels of the hormone cortisol, which encourages the body to store fat. Additionally, those who are stressed often don't get enough sleep, which can increase appetite.

Snacking

Consuming too many high-calorie snacks, even if they are keto-friendly, can cause a weight loss plateau. Opt for lower-calorie options such as non-starchy vegetables or proteins if you snack more than once a day.

Frequently asked questions