Keto Weight Gain: Normal Or Concerning?

is it normal to gain weight on keto at first

It is common for people to gain some weight when they first start a keto diet. This initial weight gain can be attributed to several factors, such as increased fluid retention, the body adjusting to a new way of eating, overconsumption of fats and oils, or simply consuming more calories than the body burns. Other reasons for weight gain on a keto diet include not being in ketosis, not counting calories, snacking too much, eating too much protein, and underlying health conditions.

Characteristics Values
Reason for weight gain Increased fluid retention, body adjusting to new way of eating, consuming too many fats and oils, or simply consuming more calories than your body burns

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Increased fluid retention

Other factors that can contribute to increased fluid retention and weight gain on the keto diet include consuming too much salt, not drinking enough water, and increased stress levels. In addition, certain health conditions, such as hypothyroidism, Cushing's syndrome, and Polycystic Ovarian Syndrome, can make weight loss difficult and contribute to fluid retention.

To address increased fluid retention on the keto diet, it is recommended to reduce salt intake, increase water intake, manage stress, and consult with a doctor to rule out any underlying health conditions that may be contributing to fluid retention.

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Adjusting to a new way of eating

  • Understand the reasons behind your new diet: When adopting a new way of eating, it's important to understand the reasons behind the change. Are you trying to lose weight, improve your health, or manage a medical condition? Understanding the "why" behind your new diet can help you stay motivated and make healthier choices.
  • Educate yourself about the new diet: Take the time to learn about the principles and guidelines of your new diet. Research the types of foods you can eat, portion sizes, and any foods you should limit or avoid. The more you understand about your new way of eating, the easier it will be to adjust your habits and make healthier choices.
  • Plan your meals: Meal planning can be a helpful tool when adjusting to a new way of eating. Plan your meals ahead of time, including breakfast, lunch, dinner, and snacks. This will help you stay organised and ensure you have healthy options readily available. Consider preparing meals in advance to make it easier to stick to your new diet.
  • Keep a food journal: Consider keeping a food journal to track what you eat throughout the day. This can help you become more mindful of your eating habits and identify any areas where you may need to make changes. A food journal can also help you spot any patterns or triggers that may be affecting your eating behaviours.
  • Gradually adjust your diet: Instead of making drastic changes all at once, consider gradually transitioning to your new way of eating. For example, you could start by making small substitutions or adding more of the recommended foods to your diet. This can help your body and taste buds adjust to the new flavours and habits.
  • Seek support: Adjusting to a new way of eating can be challenging, and it's important to seek support along the way. Consider joining a support group, either online or in your community, where you can connect with others who are also following a similar diet. You can share tips, recipes, and encouragement with one another. Additionally, consider enlisting the help of a registered dietitian or nutritionist who can provide personalised guidance and support throughout your journey.
  • Be mindful of portion sizes: Portion sizes can significantly impact your overall calorie intake. When adjusting to a new way of eating, pay attention to recommended portion sizes to ensure you're not consuming more calories than you need. Use measuring cups or a food scale to accurately measure your portions.
  • Stay hydrated: Drinking plenty of water is important for overall health and can also help with weight loss. Water can help fill your stomach, reducing the risk of overeating or snacking. It can also help improve digestion and absorption of nutrients. Aim to drink enough water throughout the day to stay properly hydrated.
  • Be patient and consistent: Adjusting to a new way of eating takes time, and it's important to be patient with yourself. Remember that everyone's journey is unique, and progress may vary. Focus on consistency and making healthy choices, and the results will follow.

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Consuming too much fat and oil

It is possible to gain weight on the keto diet due to consuming too much fat and oil. Fats are the most calorie-dense macronutrient, and it is easy to overconsume them. While fats and oils are staples of the keto diet, they should be used as a garnish rather than a main component of meals.

Tips to avoid overconsumption of fat and oil:

  • Monitor your fat intake: Keep track of your fat and calorie intake for a few days to ensure you are not consuming excessive amounts of fat.
  • Prioritize whole foods: Focus on consuming minimally processed keto-approved whole foods, such as grass-fed beef, wild-caught fish, game meats, seafood, high-fat dairy, and organic vegetables.
  • Choose healthier fats: Get most of your fat from fatty cuts of meat, fish, eggs, and cheese, rather than pure fats/oils like butter, coconut oil, and olive oil.
  • Practice portion control: Be mindful of portion sizes, especially with high-fat keto snacks like nuts, nut butter, and full-fat cheese.
  • Opt for lower-calorie snacks: Choose lower-calorie and/or higher-protein snacks like hard-boiled eggs, sugar-free deli meats, beef jerky, and vegetables with guacamole.
  • Eat balanced meals: Consume well-balanced meals that will keep you full and reduce the need to snack throughout the day.
  • Stay hydrated: Increase your water intake, as dehydration can often be mistaken for hunger.

By following these tips, you can avoid overconsumption of fat and oil, which will help you stay on track with your weight loss goals on the keto diet.

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Consuming more calories than burned

While the keto diet is a very satiating diet, it is still possible to consume too many calories, which may cause weight gain or stall weight loss.

Counting calories

To lose weight, a person needs to burn more calories than they consume. If you are consuming too many calories, you may gain weight, even if you are in a state of ketosis. It is therefore important to keep track of the number of calories you consume. A calorie-counting app can be useful for this.

Portion sizes

Paying attention to portion size can help create the calorie deficit needed to lose weight. Even if you are eating keto-friendly foods, it is possible to eat too much.

Snacking

Constant snacking can increase a person's calorie intake. This can mean consuming more calories than are being burned, resulting in weight gain. Opting for lower-calorie and/or higher-protein snacks can be a good way to feel more full while consuming fewer calories.

Alcohol

Alcoholic drinks are high in calories and can prevent weight loss. Even hard alcohols, such as gin and vodka, which are lower in carbohydrates, can prevent weight loss due to their calorie content.

Exercise

Incorporating more physical activity into your lifestyle is vital when trying to lose weight on a ketogenic diet. Exercise helps burn calories and build muscle, which can give your metabolism a boost by increasing the amount of energy burned at rest.

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Underlying health issues

While the keto diet is often associated with weight loss, some people may experience weight gain when starting the diet. This can be due to various reasons, including underlying health issues. Here are some underlying health issues that may contribute to weight gain when starting the keto diet:

  • Thyroid issues: Problems with the thyroid gland, such as hypothyroidism, can lead to a slow metabolism and weight gain.
  • Liver problems: Individuals with liver damage, cirrhosis, or fatty liver disease may struggle with weight gain.
  • Polycystic ovary syndrome: This endocrine condition can cause weight gain and make it difficult to lose weight.
  • Cushing's syndrome: This condition can lead to increased appetite and weight gain.
  • Mental health conditions: Depression and other mental health issues can impact weight and make it challenging to lose weight.
  • Imbalanced intestinal microflora: Dysbiosis, or an imbalance in the gut microbiome, has been linked to disrupted fat metabolism, insulin resistance, and low-grade inflammation, all of which can contribute to weight gain.
  • Chronic stress: Prolonged stress can lead to elevated cortisol levels, which stimulates fat storage, especially around the abdomen.
  • Slow metabolism: A slow metabolism can be caused by various factors, including menopause, hypothyroidism, genetic predisposition, hormone imbalances, and frequent dieting. This can result in burning fewer calories and contribute to weight gain.
  • Medication side effects: Certain medications can increase appetite or cause weight gain as a side effect.

If you are experiencing weight gain when starting the keto diet, it is important to consult with a healthcare professional to rule out any underlying health issues and ensure that the diet is appropriate for your individual needs.

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Frequently asked questions

While some people lose weight when starting keto, it is common to gain some weight initially. This can be due to increased fluid retention, your body adjusting to the new diet, consuming too many fats and oils, or simply consuming more calories than your body burns.

There are several reasons why you might be gaining weight on keto, including consuming too many calories, not being in ketosis, snacking too much, eating too much protein or carbs, and underlying health conditions.

To stop gaining weight on keto, it is important to track your food intake and ensure you are not overeating in any area. Keep your macros in check, stay within your protein limit, and make sure you are in a calorie deficit.

The keto diet can suppress appetite, make fat loss easier, improve heart health, reduce the risk of certain cancers, and potentially increase longevity and brain function.

Most people experience rapid weight loss during the first two weeks of keto due to glycogen shedding and fluid loss. Once glycogen stores are depleted, your metabolism switches to burning fat as the primary fuel source, and weight loss usually slows down.

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