Increasing Carbs On Keto: Weight Loss Friend Or Foe?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves significantly reducing carbohydrate intake to burn fat for fuel, which can put the body into a metabolic state called ketosis. While keto can lead to weight loss and improved blood sugar control, it's important to note that it may not be suitable for everyone. Before starting a keto diet or making any significant dietary changes, it's recommended to consult a healthcare professional.

Eating too many carbs

When you eat too many carbs, you risk kicking your body out of ketosis. As carbs are your body's preferred energy source, it will readily use them instead of ketone bodies derived from fats. A single high-carb meal or snack can easily exceed your daily carb allowance and disrupt the ketosis state. This disruption can hinder your weight loss efforts and promote unhealthy eating habits.

Consuming too many carbs can also lead to various negative metabolic effects. A sudden surge of insulin and carbs can cause your pancreas to release a flood of insulin to try to manage the excess glucose in your bloodstream. If your glycogen stores are full, the excess glucose will be converted into body fat. Additionally, your body may release stress hormones like adrenaline and cortisol, leading to increased heart rate and discomfort.

To avoid these issues, it's crucial to monitor your carb intake closely and ensure it stays within the recommended range for keto. You can use apps to track your macronutrients and learn how many servings of carbs you're allowed per day based on your calorie needs. By being mindful of your carb intake, you can maximize your chances of staying in ketosis and achieving your weight loss goals on the keto diet.

Eating too much protein

The ketogenic diet is a low-carb, high-fat diet. However, protein intake also plays a crucial role in its success. Eating too much protein may impair ketone production and even kick you out of ketosis. But keeping protein consumption low is also not ideal. So, how much protein is too much?

How Your Body Responds to Protein Intake

When protein is digested, it triggers the release of two energy-regulating hormones: insulin and glucagon. The degree to which each hormone is released depends on factors such as the person's diet, gender, activity levels, and whether they have diabetes. Insulin and glucagon have opposing functions: insulin stimulates the uptake of sugar into cells and anabolic processes, while reducing the breakdown and release of fat from fat cells. On the other hand, glucagon triggers glycogen breakdown, fat burning, and the metabolic process that turns non-sugar compounds into sugar.

For keto dieters, the most notable effect of these hormones is their opposing influence on ketone production. Insulin decreases ketone production, while glucagon stimulates it. The ratio of insulin to glucagon determines how protein intake will affect ketone levels. If you secrete much more insulin than glucagon in response to protein, ketone production will be reduced, and vice versa.

How Too Much Protein Becomes a Problem

Protein consumption typically causes both insulin and glucagon to increase. As a result, insulin levels may rise 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 individuals 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 those 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.

The Most Common Keto Protein Myth

The main argument against eating more protein is that the body will turn it into sugar, causing insulin to increase, fat to be stored, and ketone production to be halted. However, researchers have found that only a tiny percentage of protein consumed will enter the circulation after being converted into sugar. In fact, data indicates that blood glucose levels do not increase after protein ingestion in subjects with or without diabetes. Most of the sugar produced from the protein is used to replenish glycogen stores or released over an extended period in small increments.

Finding your ideal protein intake on keto depends on several factors:

• Genetics
• Gender
• Current macronutrient and calorie intake
• Insulin sensitivity
• How long you have been on keto
• Activity levels
• Current body composition
• Body composition goals

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

Two Signs Your Meals are Too High in Protein for Keto

Although blood-ketone testing is the quickest way to establish your optimal protein intake, you'll also know if you've gone too far when you experience one of the following two symptoms:

• Your breath starts smelling like acetone or nail polish remover, indicating that your body has restarted its climb to ketosis.
• Your breath starts smelling like ammonia, a natural by-product of protein metabolism that is typically released in your urine. When protein intake exceeds what your body can handle, ammonia levels can build up to the point that it is exhaled or excreted in your sweat.

The Importance of Protein on the Keto Diet

Getting the right amount of protein every day is crucial to your keto diet success. When protein consumption is too low, following any diet plan will be much more challenging. Protein helps increase calorie burning while decreasing cravings and hunger levels. It also helps maintain/build muscle mass, which improves your quality of life.

The Bottom Line

Being afraid to eat fat

It is understandable to be afraid to eat fat, especially when trying to lose weight. For decades, nutritional misinformation has perpetuated a fear of dietary fat, with many sources claiming that fat is bad and leads to weight gain. However, this notion is inaccurate and not based on sound scientific evidence. In fact, dietary fat, including saturated fat, is crucial for important bodily functions such as cell regeneration and hormone production.

Why You Should Not Fear Eating Fat

Dietary Fat Does Not Equal Body Fat

Eating dietary fat does not necessarily make you gain body fat. Insulin is the hormone that helps regulate blood sugar levels and facilitates the storage of fat in the body. When you consume sugar or carbohydrates, you spike insulin levels, which can lead to increased fat storage. On the other hand, when you follow a keto diet and eat healthy fats, you lower your insulin levels, prompting your body to switch from storing fat to burning it as a primary energy source.

Healthy Fats Are Essential for Your Body

Fatty acids, found in healthy natural sources like fatty meats, seafood, and coconut oil, are essential for your body. Your body needs these fatty acids but cannot produce them on its own, so you must obtain them from your diet. Additionally, every cell in your body is encased in a fatty membrane. Vitamins A, D, E, and K are fat-soluble vitamins, meaning your body requires dietary fat to absorb them properly. These vitamins are crucial for various bodily functions, including hormone signaling, gut health, and a strong immune system.

High-Fat, Low-Carb Diets Are More Satisfying

Dietary fat is satiating and keeps you feeling fuller for longer. When you reduce your carbohydrate intake, replacing those calories with healthy fats helps curb cravings and provides lasting energy. This can be especially beneficial when trying to lose weight, as it may help prevent overeating and snacking on unhealthy foods.

Fat Is an Important Part of a Keto Diet

The keto diet is characterized by a high-fat, low-carb approach. Typically, macros for a standard ketogenic diet include around 70-80% fat, 15-20% protein, and 5-10% carbs. This ratio is important to achieve and maintain ketosis, a metabolic state where your body burns fat for energy instead of glucose. By avoiding fat or not consuming enough, you may hinder your weight loss efforts and miss out on the benefits of a keto diet.

Addressing Common Concerns

Some people worry about the potential impact of eating more fat on their health, especially concerning vitamin levels and cardiovascular risk. However, studies have shown that vitamin supplements are not as effective as obtaining vitamins through whole foods, and that healthy fats like avocado, chocolate, nuts, and olives are associated with decreased cardiovascular risk. Additionally, the fear of fat gaining traction in the 1950s and 1960s was largely based on questionable science that has since been disproven.

Not replenishing sodium

The keto diet is a high-fat, very low-carb diet that is one of the most popular weight-loss plans. However, it is super-restrictive and can be tough to get right. One of the common pitfalls of the keto diet is not salting your food enough.

When you restrict carbohydrates, your body begins to process electrolytes differently. This is because when insulin levels are low, the kidneys excrete more sodium. Since there is a delicate balance between sodium and other electrolytes in the body, the loss of sodium may disrupt levels of other electrolytes as well. In some cases, this can lead to symptoms that are often described as the "keto flu", such as difficulty concentrating, heart palpitations, increased awareness of heartbeat, muscle cramping or twitching at night or after exercise, and constipation.

To avoid these symptoms, it is important to replenish sodium by being more liberal with the salt shaker at mealtimes. You can also try having 1-2 cups of bouillon or broth daily, adding extra salt to food, or drinking a cup of broth every day. Bacon, a staple of ketogenic breakfasts, also contains high levels of sodium.

According to many health organizations, most people should be cutting back on sodium to prevent high blood pressure and other health problems. However, on a low-carb or keto diet, your sodium needs may actually increase due to increased losses via the kidneys. Most people on a low-carb diet will likely feel best with 3-7 grams of sodium (7-17 grams of salt, or about 1-3 teaspoons) per day.

It is important to note that if you have certain medical conditions such as hypertension, kidney disease, or congestive heart failure, you may need to be more cautious about sodium intake. If you are taking medication or have high blood pressure, heart failure, or kidney disease, be sure to speak with your doctor before increasing your sodium intake.

Quitting too soon

Lack of Immediate Results:

It's understandable to want to see quick results when starting a new diet like keto. However, weight loss takes time, and it's normal for your progress to vary. Remember that everyone's journey is unique, and comparing your progress to others can be discouraging. Focus on your own goals and stick to the plan to give your body time to adjust and respond.

Dietary Restrictions:

The keto diet involves significantly reducing your carbohydrate intake, which can be challenging. You might feel restricted and tempted to quit, especially when cravings kick in. To combat this, educate yourself about the keto diet and its benefits. Understand that the initial phase is often the most difficult, and it will get easier as your body adapts. Plan your meals and stock up on keto-friendly foods to make the transition smoother.

Social Pressures:

Social gatherings and dining out can be tricky when following a restrictive diet like keto. You might feel pressured to deviate from your diet to fit in or due to limited food options. It's helpful to communicate your dietary needs and explain your commitment to your health goals. Bring your own keto-friendly dishes to social events, and research restaurant menus in advance to identify suitable options.

Inadequate Preparation:

Starting a keto diet without proper planning can lead to challenges and frustration. Lack of preparation might make you feel overwhelmed and tempted to quit. To avoid this, take time to understand the keto diet thoroughly. Develop a meal plan, stock your kitchen with keto-friendly foods, and consider using apps or tracking tools to monitor your progress.

Misunderstanding of Ketosis:

Ketosis is a metabolic state where your body burns fat for energy instead of glucose. Achieving and maintaining ketosis takes time and consistency. Don't be discouraged if you don't see immediate results or if you experience temporary side effects ("keto flu") during the initial phase. Stay patient, hydrated, and well-rested as your body adjusts.

Unrealistic Expectations:

It's important to set realistic expectations for your weight loss journey. Aiming for drastic or rapid weight loss can lead to disappointment and frustration. Remember that safe and sustainable weight loss is typically gradual. Focus on making long-term lifestyle changes and creating healthy habits that will benefit you beyond the scale.

Remember, the key to success with the keto diet is giving your body and mind time to adjust. Be patient, stay committed, and don't be afraid to seek support from professionals or communities following a similar journey.

Frequently asked questions