Keto Weight Gain: Common Concern Or Misconception?

The keto diet is a low-carb, high-fat diet that has gained popularity for its potential to aid weight loss. While it can be effective for some, it's not uncommon for individuals to experience weight gain on this diet. This can happen due to various reasons, such as not achieving ketosis, consuming too many calories, snacking frequently, eating excessive protein, or underlying health conditions. It's important to note that weight gain on keto doesn't imply failure, and simple lifestyle adjustments can help get back on track.

Not achieving ketosis

Not cutting back enough on carbs

On the keto diet, carbohydrates should only represent 5-10% of your total calorie intake. This usually means reducing your carb intake to between 20 and 50 grams per day. However, some people may still be consuming enough carbs for their body to produce energy from glucose, which can reduce the rate of fat burned.

Eating too much protein

Some people mistakenly believe that a low-carb, high-protein diet is the same as a keto diet. However, this type of diet is unlikely to cause ketosis because the body can break down excess proteins into amino acids and convert them into types of sugar. On the keto diet, protein should not make up more than 35% of your total diet.

Eating too many acceptable carbs

While some types of carbohydrates, such as nuts and dairy, are acceptable on the keto diet, they still contain carbs. Eating too many of these foods can prevent you from achieving and maintaining ketosis.

Not counting calories

Even if you are in a state of ketosis, you may still gain weight if you are consuming more calories than you burn. It's important to keep track of your calorie intake and stick to a balanced meal plan to ensure you are not consuming too many calories.

Constant snacking

Constant snacking can increase your calorie intake and lead to weight gain. This is especially true if you are snacking on high-calorie, ketogenic foods like nuts, nut butter, cheese, and jerky.

Little to no exercise

Exercise is an important part of the keto diet, as it stimulates the body's metabolism and burns calories. Without enough exercise, you may struggle to lose weight even if you are in a state of ketosis.

Eating too much protein

While on the keto diet, it is important to monitor your protein intake. Many people believe that eating too much protein will kick them out of ketosis, but this is a myth. However, it is still important to calculate your ideal protein intake, as eating too much protein can decrease your ketone levels.

How Your Body Responds to Protein Intake

When you eat protein, your body releases two energy-regulating hormones: insulin and glucagon. Insulin stimulates the uptake of sugar into cells, sugar burning, and anabolic processes like glycogen storage and protein synthesis. It also reduces the breakdown and release of fat from fat cells and gluconeogenesis (a metabolic process that turns non-sugar compounds into sugar). On the other hand, glucagon triggers glycogen breakdown, lipolysis, fat burning, and gluconeogenesis.

The ratio of insulin to glucagon determines how your protein intake will affect your ketone levels. If you secrete much more insulin than glucagon in response to eating protein, then ketone production will be reduced. On the other hand, if you secrete more glucagon, ketone production will be stimulated.

How Too Much Protein Becomes a Problem

Protein consumption will typically cause both insulin and glucagon to increase. As a result, insulin levels may elevate to the point that you are “kicked” out of ketosis. The likelihood of this happening depends on specific aspects of your health and how much protein you consume.

Studies indicate that people with type 2 diabetes are much more likely to experience a significant increase in insulin levels after protein intake, while healthy individuals may not experience any insulin increase at all. This means that people who are struggling to keep their blood sugar levels under control may end up impairing their ketone production or preventing their bodies from entering ketosis by eating too much protein. On the other hand, healthier individuals, especially if they are active, will be able to consume much more protein without it affecting their ketosis.

Finding Your Ideal Protein Intake

To find your ideal protein intake on keto, you need to consider several factors:

• Genetics: Genetic expression can impact the degree of insulin resistance and sensitivity throughout your body, as well as your ability to burn ketones for fuel.
• Gender: Women may have a different response to protein depending on what phase of their menstrual cycle they are in.
• Current macronutrient and calorie intake: Eating fewer carbs and/or calories can keep higher protein intake from reducing your ketone levels.
• Insulin sensitivity: People with type 2 diabetes may struggle with ketone production because of their higher insulin levels, and protein consumption can cause their insulin to get even higher. On the other hand, healthier and more fit individuals can consume more protein without impairing ketone production.
• How long you have been on keto: Restricting carbs will help decrease insulin levels and increase your ability to produce and burn ketones. The longer you are on the keto diet, the less likely a higher protein intake will disrupt ketosis.
• Activity levels: If you are more active (especially if you lift weights), you will need more protein to restore your glycogen levels and build muscle. You will also require less insulin to make use of that protein.
• Current body composition: The heavier you are, the more protein you will need to eat. If you have a higher body fat percentage, higher protein intakes may cause enough of an increase in insulin levels to decrease ketone production.

In general, if you are sedentary, you should consume 0.6–0.8 g of protein per pound of lean body mass. If you are regularly active, you should have 0.8–1.0 g of protein per pound of lean body mass. If you lift weights, you should eat 1.0–1.2 g of protein per pound of lean body mass.

Signs You Are Eating Too Much Protein

• Your breath starts smelling like nail polish remover or overripe fruit (acetone) or like Windex (ammonia).
• You experience keto flu symptoms again, such as increased hunger, decreased energy, digestive issues, brain fog, and sleep issues.

Eating too many acceptable carbs

On the keto diet, several types of carbohydrates are acceptable, including nuts, dairy, and vegetables. These foods are typically high-fat and nutrient-dense, making them a great addition to a keto diet. However, they also contain carbohydrates, and eating too many of them can prevent you from achieving and maintaining ketosis.

To reach and maintain ketosis, your carbohydrate intake must be drastically reduced. Only around 5% to 10% of your total calories should come from carbs. This is in stark contrast to the standard dietary recommendation that 45-65% of calories come from carbs.

Nuts and vegetables, in particular, contain enough carbohydrates to throw off your diet if not consumed in moderation. For example, while avocados, olive oil, full-fat dairy, and nuts are keto-friendly foods, they are also high in calories. It is entirely possible to consume too many calories on a ketogenic diet by eating large portions or snacking on these high-calorie foods throughout the day.

Sugar alcohols are generally a good option for people following the keto diet as they provide sweetness without increasing net carbs in the body. However, not all sugar alcohols are alike. For instance, maltitol is technically a low glycemic index (GI) sugar, but it can still affect blood sugar levels. Consuming too much maltitol may prevent you from entering ketosis.

To help reach your intake goals, consider tracking your macronutrients through an app or by keeping a food journal. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs.

Additionally, be mindful of hidden sources of carbohydrates. There are very few foods completely devoid of carbohydrates, and even foods that are not typically considered high-carb can still contain some. For example, vegetables and nuts contain enough carbohydrates to affect your diet if not consumed in moderation.

Not counting calories

Even when on a keto diet, it is still possible to gain weight. This is because our bodies are designed to store any excess calories we eat so that we have enough energy to withstand a famine. Therefore, if you are not counting your calories, you may be eating more than you are burning, which will lead to weight gain.

To lose weight, you need to consume fewer calories than you expend. Many keto-friendly foods are high in calories, so it is important to make sure you are tracking your calories and maintaining a deficit. This can be achieved by either reducing the number of calories that you consume or by expending more calories through increased physical activity.

If you switch to a keto diet and don't watch your calorie intake, you are unlikely to lose weight. While it can be harder to gain weight when we restrict carbs, it is still possible. This is especially true if you are adding excessive amounts of butter, coconut oil, and other pure fats/oils to your meals. These are staples in the keto kitchen, but they are also surprisingly easy to overconsume.

To avoid this, try to prioritise minimally processed whole foods instead, such as fresh meat/seafood, avocados, full-fat cheese, nuts, seeds, and olives. These options are packed with much more nutrition than you'd get from pure fats and oils. As a result, you'll feel more satisfied after eating fewer calories.

If you want to track your calories, you can use an app like MyFitnessPal to monitor your intake and ensure you are in a calorie deficit.

Constant snacking

Firstly, it is crucial to understand that snacking refers to consuming food or drinks outside of your regular main meals. The term "snack foods" often refers to processed, high-calorie items like chips and cookies. However, snacking can include any food or beverage, regardless of whether it is healthy or unhealthy.

When it comes to weight gain, the size and type of snack matter. Nutritionists recommend consuming small portions of healthy foods or drinks between meals to keep energy levels up. However, if you regularly snack on large portions, you may exceed your body's daily energy requirements, leading to weight gain over time. This is especially true if you choose energy-dense, high-calorie snacks like crisps or chocolate bars.

Additionally, it is important to plan your snacks. Many people choose snacks when they are already hungry, opting for palatable, energy-dense options. Also, remember that beverages can contribute to your calorie intake. Sugary drinks, fruit juices, and smoothies can contain a high amount of sugar and calories, which can lead to exceeding your daily energy requirements.

When following a keto diet, constant snacking on high-calorie keto snacks like nuts, nut butter, cheese, and jerky may cause your weight loss to plateau. While these snacks are healthy in moderation, it is best to opt for lower-calorie options if you snack more than once a day. Instead, choose snacks like non-starchy vegetables or proteins, which will keep you feeling full without the extra calories.

In conclusion, constant snacking can lead to weight gain, especially when done in an unhealthy manner. To avoid this, make mindful snack choices, pay attention to portion sizes, and ensure you are not exceeding your daily calorie intake.

Frequently asked questions