Keto Diet: Weight Gain Or Loss?

The keto diet is often associated with weight loss, but it can also be used to gain weight healthily. While it may seem counterintuitive to gain weight on a high-fat, low-carb diet, it is possible to do so by strategically increasing calorie intake and focusing on nutrient-dense foods.

The key to gaining weight on keto is to consume more calories than you burn. This can be achieved by eating calorie-dense, nutritious foods such as fatty fish, avocados, nuts, seeds, full-fat dairy, and healthy oils. It is important to monitor protein intake, as excessive protein can interfere with ketosis. Additionally, tracking food intake and macros is crucial to ensure a balanced diet and promote healthy weight gain.

Gaining weight on keto can be beneficial for individuals who are underweight or looking to build muscle mass. It offers a way to add lean mass and improve overall health, sports performance, and self-confidence. However, it is important to note that simply increasing fat intake is not enough; a well-rounded approach that includes exercise, adequate sleep, and stress management is essential for optimal results.

Achieving ketosis

Reduce Carbohydrate Intake

The most important factor in entering ketosis is reducing your carbohydrate consumption. Limit your net carb intake to 20-50 grams per day, or even fewer than 20 grams if you want to guarantee ketosis. This restriction forces your body to use fat, not glucose, as its primary energy source.

Increase Healthy Fat Intake

Consume plenty of healthy fats, which boost your ketone levels and help you reach ketosis. Aim for about 55-60% of your calories from healthy fats like fatty fish (salmon), olive oil, avocado oil, and avocados.

Exercise More

Being more physically active can help you enter and maintain ketosis. Exercise depletes your body's glycogen stores, and if you minimize your carb intake, your body will turn to fat as a fuel source. Working out in a fasted state can also increase ketone levels.

Try Intermittent Fasting

Intermittent fasting can help you reach ketosis by going without eating for several hours. This approach is especially useful for those with epilepsy, as it can help reduce seizures more quickly.

Monitor Ketone Levels

Use urine strips, breath meters, or blood ketone meters to test your ketone levels and determine if you're in ketosis. This will help you adjust your diet and make tactical changes if needed.

Be Mindful of Protein Intake

Consume adequate but not excessive protein. While the recommended amount varies, a standard guideline is about 1 gram of protein per pound of body weight daily. For those who exercise heavily, you may need up to 1.5 grams per pound.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), found in MCT oil, can help you reach ketosis even with a higher protein and carb intake. MCTs are rapidly absorbed and converted into ketones, making them especially beneficial for those with Alzheimer's disease and other nervous system disorders.

Counting calories

On the keto diet, it is a myth that you do not need to count calories because it causes more weight loss than other diets. In reality, the amount of weight lost depends on how many calories you are consuming and how many you are burning.

To lose weight, you need to be in a calorie deficit, meaning you are burning more calories than you are consuming. This is true whether you are on the keto diet or not. However, the keto diet can make it easier to eat fewer calories because the foods tend to be more filling.

If you are not losing weight on the keto diet, it may be because you are consuming too many calories. In this case, counting calories can be a helpful way to track your intake and make sure you are not overeating.

• Use a food scale to measure your portions.
• Use a keto-friendly tracking app to record your food intake.
• Personalize your macro targets using a keto calculator.
• Be mindful of your fat intake, as it is easy to underestimate how much fat you are consuming.
• Monitor your protein intake to ensure you are not consuming too much, as this can hinder ketosis.
• Limit your carbohydrate intake to 30 grams of net carbs per day.
• Be cautious with legumes and high-carb foods like grains, sugar, and starchy vegetables, as they can kick you out of ketosis.
• Avoid processed foods and focus on whole, nutrient-dense foods.
• Stay hydrated by drinking plenty of water.
• Get regular exercise to increase your calorie expenditure.

Eating too much protein

Carbohydrates are the only macronutrient that can seriously interfere with ketosis, so it's crucial to watch out for hidden carbs and find the right carb limit for your body. On the other hand, eating protein won't affect your ketone levels. You can eat high-fat and high-protein foods and still stay in ketosis.

Gluconeogenesis

There is a common belief that excess protein can turn into sugar in the bloodstream through a process called gluconeogenesis, which can potentially knock you out of ketosis. However, this has been proven to be a myth. Gluconeogenesis (GNG) is a necessary process that allows your liver and kidneys to make glucose from non-carbohydrate sources, including protein and amino acids. GNG is what makes ketosis possible in the first place, as it prevents hypoglycemia, fuels tissues that can't use ketones, and resupplies glycogen stores.

Weight Gain

While the keto diet is often associated with weight loss, eating too much protein can potentially lead to weight gain. This is especially true if your protein intake exceeds your daily calorie needs. To lose weight, you need to burn more calories than you consume. If you're eating more protein than your body needs, it can lead to weight gain, regardless of whether you're in ketosis or not.

Other Health Concerns

Excess protein intake can also lead to other health concerns. For example, if you're eating a lot of processed meats, it may increase your risk of heart disease and other health issues. Additionally, if you're not getting enough variety in your diet and focusing solely on protein, you may miss out on important nutrients that your body needs.

Ketosis and Protein Intake

While it's a myth that too much protein will knock you out of ketosis, it's important to monitor your protein intake on the keto diet. This is because protein can still be converted into glucose, and if you're eating too much, it can potentially affect your ketone levels. The general recommendation for protein intake on the keto diet is between 1.5 and 2.0 grams of protein per kilogram of body weight, or about 0.7 to 0.9 grams per pound. This amount ensures you get enough protein for muscle maintenance and improvement in body composition without causing weight gain.

In conclusion, while eating too much protein is not necessarily detrimental to ketosis, it's important to monitor your protein intake on the keto diet. Excess protein can potentially lead to weight gain and other health concerns if not managed properly. Finding the right balance of protein, healthy fats, and low-carb foods is crucial for maintaining a healthy weight and staying in ketosis.

Eating too many carbs

Weight Gain: Eating too many carbs, especially processed and refined carbohydrates, can lead to weight gain. When you consume excess carbohydrates, your body breaks them down into glucose. If your cells receive more glucose than they need, the body converts the excess into fat. This can result in an increase in body weight and body fat.

Blood Sugar Spikes: Carbohydrates cause spikes in blood sugar levels, followed by rapid decreases. These ups and downs can affect your energy levels, appetite, and even your mood. It can leave you feeling tired and exhausted, especially if your sleep is disrupted due to high carb consumption during the day.

Insulin Spike: When you eat too many processed carbs, your pancreas releases a large amount of insulin to help glucose enter your body's cells, leading to a spike in insulin levels. High insulin levels after eating processed carbs are associated with higher body mass and obesity.

Water Retention: Carbohydrates naturally bind with water in your body. For every gram of carbohydrate consumed, your body retains three grams of water. This can make you look and feel puffy and bloated.

Abdominal Gas: Many carbohydrate-rich foods, such as carbonated drinks and fiber-rich foods, can cause abdominal gas. This can lead to discomfort and bloating.

Sugar Cravings: Consuming sugary carbs releases dopamine, a pleasure hormone, in your brain. This can lead to increased sugar cravings and a pattern of overeating, potentially resulting in weight gain.

Increased Hunger: Refined carbohydrates don't provide the same level of satiety as fiber-rich carbs, healthy fats, and protein. As a result, you may feel hungry soon after eating and be more likely to overeat, leading to potential weight gain.

Acne and Cavities: A diet high in sugary, high-glycemic carbs has been linked to acne and an increased number of cavities. The bacteria in your mouth feed on the simple sugars from carbohydrates, producing acids that cause tooth decay.

Brain Fog: A diet high in carbohydrates can negatively impact your cognitive function, leading to brain fog and potentially impairing your memory.

Risk of Depression: The roller coaster of high blood sugar and subsequent crashes due to carb consumption has been associated with an increased risk of depression and can accentuate the symptoms of mood disorders.

Nutrient Deficiency: If you're eating too many carbs, you may be missing out on other essential nutrients. Ensure you're getting enough protein, healthy fats, and micronutrients from a variety of food sources.

It's important to note that not all carbs are created equal. Focus on consuming quality carbohydrates, such as whole grains, vegetables, and fiber-rich foods. Avoid overconsuming processed and refined carbs, as well as added sugars. Additionally, remember that individual responses to carb consumption can vary, and factors such as genetics, physical activity, and stress levels also play a role in weight changes.

Eating too much fat

Unsaturated fats are recommended over saturated fats, even though both are considered keto-friendly. Saturated fats, such as butter, fatty meat, and some oils, can increase your LDL ("bad") cholesterol. According to the American Heart Association (AHA), consuming a lot of saturated fat increases your levels of LDL cholesterol, which boosts your risk of heart disease and stroke.

A study published in the Journal of Investigative Dermatology linked a keto diet high in medium-chain triglycerides—such as coconut and fish oil—to an increased risk of inflammation in the skin. However, the same study also mentioned that fats such as olive oil, nuts, avocado, and some meats are safe against skin inflammation.

Additionally, it's important to note that even on a keto diet, portions of fat still matter. Compared to protein and carbohydrates, fat is denser in calories, and since fat is the body's main fuel source on a keto diet, it's essential to spread out your fat intake throughout the day.

When following a ketogenic diet, it's crucial to focus on healthy fat sources like avocados, olive oil, and nuts while limiting saturated fat found in foods like bacon, butter, and most types of cheese.

Frequently asked questions