Keto Diet Weight Gain: Is It Possible?

The keto diet is a low-carb, high-fat diet that is often adopted by people looking to lose weight. However, it is possible to gain weight on the keto diet, and this can be frustrating for those who are trying to lose weight.

There are several reasons why someone may gain weight on the keto diet. One of the main reasons is that they are consuming too many calories. Even though keto-friendly foods are typically high in calories, it is important to monitor portion sizes and not overeat. Additionally, not achieving ketosis can hinder weight loss. This can happen if someone is not cutting back enough on carbs or is eating too much protein, as this can kick the body out of ketosis.

Other reasons for weight gain on the keto diet include constant snacking, underlying medical conditions, stress, and lack of exercise. To maximise weight loss on the keto diet, it is recommended to get adequate sleep, reduce stress, increase physical activity, and consume nutritious, low-carb, whole foods.

Eating too many calories

Even when following the keto diet, it is still possible to eat too many calories, which may cause weight gain. The keto diet is high in fat, and many keto-friendly foods are calorie-dense. For example, avocados, olive oil, full-fat dairy, and nuts are all high in calories. It is important to be mindful of portion sizes and not to overindulge in these foods.

To lose weight, it is critical to create a calorie deficit. This can be achieved by reducing calorie intake, increasing physical activity, or a combination of both. Simply switching to a keto diet without watching your calorie intake is unlikely to lead to weight loss.

To ensure you are not consuming too many calories, it is helpful to track your calorie intake using a calorie-counting app. This will allow you to see how many calories you are consuming and make adjustments as needed. It is also important to be mindful of your macronutrient ratios and ensure you are getting the right proportions of protein, fat, and carbs.

In addition to tracking calories, paying attention to portion sizes, increasing physical activity, and snacking in moderation can help create the calorie deficit needed for weight loss. It is also important to be mindful of hidden sources of calories, such as alcoholic drinks, which can contribute to weight gain.

Remember, the principle of weight gain and weight loss is simple: if you eat more calories than you burn, you will likely gain weight. Conversely, if you eat fewer calories than you burn, you will lose weight.

Eating too much protein

After all, the body produces ketones from fat, so you should keep carbs and protein down to a minimum, right? Not necessarily.

Carbs are the only macronutrient that can seriously interfere with ketosis, which is why it’s essential to watch out for hidden carbs and find the carb limit that works for you.

On the other hand, eating protein won’t affect your ketone levels. You can eat high-fat and high-protein (preferably fatty cuts of grass-fed meat) and stay in ketosis.

Many low-carb, high-fat advocates believe excess protein can turn into sugar in your bloodstream through a process called gluconeogenesis and knock down your ketone levels. But as you’ll find out, this is only a myth.

Gluconeogenesis

GNG is a real and necessary process that is already happening in your body. It’s not the enemy of ketosis. In fact, it makes ketosis possible in the first place.

Calculate Your Macros With the Keto Calculator

To find out how much protein you should be eating on keto for optimal health, calculate your keto macronutrients using a free keto macro calculator.

The High-Protein Myth: Do Not Fear Gluconeogenesis

There’s a widely circulated claim that excess protein is detrimental to ketosis because it causes gluconeogenesis.

This myth has since been disproven. However, there are plenty of articles published online stating this false claim, so it is important to understand how GNG works on ketosis.

Gluconeogenesis (GNG) is a metabolic pathway that allows your liver and kidneys to make glucose from non-carbohydrate sources.

Your body takes compounds like lactate, amino acids (protein), and glycerol to manufacture glucose when there are no carbs around.

This may seem like a problem when you’re trying to run on ketones instead of glucose, but the truth is gluconeogenesis has an incredibly important purpose — and no, it doesn’t harm ketosis.

Some people tout that you don’t need carbohydrates to survive, which is only partially true.

To clarify, you don’t need to eat any high-carb foods to survive, but make no mistake — your body needs glucose and glycogen to keep you healthy (even in ketosis), and it will get this via survival mechanisms like gluconeogenesis.

Why Gluconeogenesis Is Vital

On a keto diet, your body uses gluconeogenesis for three primary purposes.

• Preventing hypoglycemia: Your glucose levels can never drop to zero, even in ketosis. GNG keeps your blood sugar in a healthy range, so it doesn’t fall to dangerous levels (aka hypoglycemia).
• Fuelling tissues that can’t use ketones: There are a handful of cells in your body that can only use glucose to survive, including

Eating too many carbs

When you eat too many carbs, your body continues to use glucose for energy instead of switching to burning fat. This can prevent you from reaching and maintaining ketosis, which is crucial for weight loss on the keto diet.

• Track your macronutrients: Use an app like MyFitnessPal to track your carb intake and ensure you're staying within the recommended range.
• Reduce portion sizes: Eating large portions of carb-rich foods can quickly add up and kick you out of ketosis. Stick to moderate portions of keto-friendly carbs like nuts, dairy, and berries.
• Choose low-carb alternatives: Opt for low-carb vegetables like avocados, leafy greens, broccoli, and peppers. These are filling and nutritious while being low in carbs.
• Read labels carefully: Pay attention to the nutrition labels on packaged foods. Even foods that seem keto-friendly may contain hidden carbs that can sabotage your efforts.
• Avoid high-carb foods: Stay away from high-carb foods like fruits (except berries), pasta, potatoes, candy, pastries, donuts, soda, juice, rice, and bread. These will quickly push you over your carb limit.
• Plan your meals: Prepare a keto-friendly meal plan to help you stay on track and make better food choices. This will make it easier to avoid carbs and reach your weight loss goals.

Eating too much fat

It is possible to eat too much fat on the keto diet. While the keto diet is all about eating fat, not all sources of fat are equally healthy.

According to the American Heart Association (AHA), saturated fats can raise your LDL ("bad") cholesterol. Therefore, it is important to limit your intake of saturated fats, which are found in foods like bacon, butter, and most types of cheese. Instead, opt for unsaturated fats, which can help lower cholesterol levels. Examples of foods containing unsaturated fats include avocados, olive oil, nuts, and nut butter.

Portion sizes matter

Even if you are on the keto diet, portions of fat still matter. Compared to protein and carbohydrates, fat is more calorie-dense. Therefore, overconsuming fat can lead to weight gain. It is important to spread out your fat intake throughout the day and ensure that your fat sources are nutritious and not highly processed.

Calorie deficit

To lose weight, it is critical to create a calorie deficit. This means that you need to burn more calories than you consume. Many keto-friendly foods are high in calories, so it is important to watch your portion sizes and not overdo it.

Weight gain on keto

While the keto diet is often associated with weight loss, it is possible to gain weight on this diet if you are not careful. Eating too much fat, consuming too many calories, snacking constantly, and not getting enough exercise can all contribute to weight gain on the keto diet. Additionally, underlying medical conditions or stress can also impact weight gain or loss.

Tips for success

To maximize weight loss on the keto diet, it is important to get adequate sleep, reduce stress, be more active, and consume whole, nutritious, low-carb foods. Tracking your macronutrients through an app can also help you stay within the recommended ranges for carb, protein, and fat intake.

Not exercising enough

Exercise is an important part of staying healthy and losing weight on a ketogenic diet. It stimulates the body's metabolism and burns calories.

Exercise may be especially important on a keto diet, as the high-fat foods a person eats contain many calories. Burning calories through exercise can help a person reach their desired weight.

Regular physical activity is not only essential for weight loss but also for overall health. Physical exercise increases the number of calories you burn not only during your workout sessions but also at rest. This is because it boosts muscle mass, which in turn boosts your Basal Metabolic Rate (BMR) – the number of calories you burn at rest.

You don't have to dedicate large chunks of your day to the gym to increase your physical activity level. Start with more physically demanding activities such as taking the stairs, walking instead of driving, and standing at your desk.

If you have the time, scheduled exercise is also very effective in aiding weight loss. Choose a physical activity you enjoy, such as Yoga, Pilates, dancing, cycling, and Zumba, to maximize your chances of success.

Frequently asked questions