The keto diet is a popular choice for people looking to lose weight, but it can be challenging to follow correctly and may not work for everyone. While the keto diet can suppress appetite and make fat loss easier, some people may not lose weight or even gain weight on this diet.
There are several reasons why someone may gain weight on the keto diet, including:
- Not achieving or maintaining ketosis due to consuming too many carbs or too much protein.
- Consuming too many calories, especially from high-fat keto snacks, alcohol, or cheat meals.
- Lack of exercise or decreased daily activity levels.
- Chronic stress and poor sleep quality.
- Underlying health conditions or medications that affect weight.
- Inadequate nutrient intake or reliance on processed foods.
What You'll Learn
Not achieving ketosis
Achieving ketosis is crucial for weight loss on the keto diet. Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. To reach ketosis, carbohydrate intake must be drastically reduced, as carbohydrates are the body's primary energy source. Typically, only around 5-10% of total calories should come from carbs on the keto diet, which equates to around 30-50 grams of carbs per day.
However, some people may feel that they have significantly reduced their carb intake but are still not losing weight. This could be because they are still consuming too many carbs for their body to switch to burning fat. It is important to track carb intake to ensure ketosis is achieved and weight loss occurs.
Home testing kits can be purchased to check for ketones in the urine, indicating that the body is in ketosis. Alternatively, a ketone breath analyzer can be used to detect ketones in the breath.
Cheat days
Cheat days or meals can quickly take the body out of ketosis, as even one day of eating too many carbohydrates can inhibit fat burning and stimulate fat storage. It can take several days for the body to restart ketosis after a cheat day, which can slow down weight loss and lead to weight gain. Therefore, it is important to limit cheat meals or days when following the keto diet.
Stress
Stress is an often-overlooked factor when it comes to weight gain. When the body is stressed, it releases the hormone cortisol, which can encourage the body to store fat, particularly around the abdomen. Prolonged stress can lead to chronically elevated cortisol levels, contributing to weight gain.
To counteract the effects of stress, it is important to adopt a healthy lifestyle, get adequate sleep, exercise regularly, and practice relaxation techniques such as deep breathing and long walks.
Slow metabolism
A slow metabolism can also impact weight gain on the keto diet. Individuals with a slow metabolism burn fewer calories than those with a higher metabolic rate. This can be due to several factors, including menopause, hypothyroidism, genetic predisposition, hormone imbalances, and frequent dieting.
If you suspect you have a slow metabolism, it is crucial to monitor your fat intake on keto, as it is easy to consume excessive amounts of fat on a high-fat diet, leading to weight gain.
Alcohol consumption
Alcohol consumption can also impact weight gain on the keto diet. Although pure alcohol has zero carbs, most alcoholic beverages are high in carbs and can quickly lead to weight gain. Additionally, alcohol is a toxic compound, and the liver prioritizes alcohol detoxification over other metabolic processes, including fat burning.
It is best to minimize or avoid alcohol as much as possible when following the keto diet to maintain ketosis and promote metabolic health.
Intestinal microflora imbalance
An imbalance in the composition of the gut microflora, known as dysbiosis, has been linked to weight gain. Dysbiosis can disrupt fat metabolism, increase the risk of insulin resistance, and cause low-grade inflammation.
To promote a diverse intestinal microflora, consume pre- and probiotic-rich foods such as garlic, onions, asparagus, artichokes, kefir, and kimchi. If you have recently taken antibiotics, it is crucial to restore your intestinal microflora with a high-quality probiotic supplement.
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Eating too much protein
To avoid this, it is recommended that protein makes up only about 20% of your daily intake. This means that you need to calculate your protein needs and stay within that limit. It is also important to note that a low-carb, high-protein diet is not the same as a keto diet and is unlikely to cause ketosis.
In addition to eating too much protein, there are other reasons why you might not be losing weight on a keto diet. One reason could be that you are not in ketosis. This can happen if you are still eating too many carbs, which prevents your body from burning fat. Another reason could be that you are eating too many acceptable carbs, such as nuts and dairy, which are high in fat but also contain carbohydrates.
It is also important to count calories, as you need to consume fewer calories than you expend to lose weight. Constant snacking, especially on high-calorie foods, can also lead to weight gain. Furthermore, lack of exercise, stress, underlying health conditions, and not eating nutritious foods can all contribute to weight gain or stall your weight loss progress.
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Eating too many acceptable carbs
Even if you are on a keto diet, eating too many acceptable carbs can prevent you from achieving and maintaining ketosis, which is crucial for weight loss. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose. To reach and maintain ketosis, you need to drastically reduce your carbohydrate intake.
On a keto diet, only around 5% to 10% of your total calories should come from carbs. This is a stark contrast to the standard dietary recommendation that 45% to 65% of calories come from carbs. As a result, it can be challenging to cut out carbs, especially when first adjusting to the ketogenic diet. However, it is crucial to stick to the recommended range to achieve and maintain ketosis.
There are several types of carbohydrates that are considered acceptable on a keto diet, such as nuts, dairy, and some vegetables. While these foods are typically high in fat and nutrient-dense, making them great additions to a keto diet, they still contain carbohydrates. Therefore, it is important to monitor your intake of these foods and ensure you are not consuming too many carbs, which can hinder your weight loss efforts.
To help you stay within the recommended carb range, consider tracking your macronutrient intake through an app like MyFitnessPal. This can help you learn how many servings of carbs you can have per day based on your calorie needs. Additionally, focus on consuming whole, unprocessed foods, as processed foods can derail your weight loss efforts by providing extra calories.
In conclusion, while a keto diet can be effective for weight loss, eating too many acceptable carbs can prevent you from achieving your goals. To stay on track, be mindful of your carb intake, track your macronutrients, and prioritise whole, unprocessed foods.
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Not counting calories
Even when on a keto diet, it is still possible to gain weight. Our bodies are designed to store any excess calories we eat so we can have enough energy to withstand a famine. This was useful in the past when we had to hunt and gather our food, but it works against us in today's world.
- Track your food intake: It's important to track everything you eat to ensure you're not overdoing it in any area. Keep your macros in check, including your fat and calorie intake.
- Portion control: Keto-friendly snacks such as nuts, nut butter, and full-fat cheese are healthy in moderation, but an extra ounce or two can provide your body with enough fuel to prevent it from burning its body fat stores.
- Choose lower-calorie options: Opt for lower-calorie and/or higher-protein snacks such as hard-boiled eggs, sugar-free deli meats, beef jerky, and sardines. These tend to be more filling with fewer calories.
- Eat nutrient-rich foods: Consume nutrient-rich whole foods such as low-carb vegetables, full-fat dairy products, eggs, fish, fatty cuts of meat, avocado, olives, low-carb nuts, and seeds. These foods provide your body with healthy fats, protein, fiber, vitamins, minerals, and antioxidants, leaving you more satisfied and energized throughout the day.
- Limit processed foods: Relying on processed foods, even if they are keto-friendly, can derail your weight loss efforts due to their high-calorie content.
- Be mindful of cheat days: Having cheat meals or days can take your body out of ketosis, which is the cornerstone of the keto diet. Just one day of eating too many carbohydrates can take your body out of ketosis and threaten any weight loss you may have experienced.
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Constant snacking
To avoid this pitfall, it is important to keep snacks to a minimum and track your food intake to ensure you are not consuming more calories than you burn. Opting for lower-calorie and higher-protein snacks can also help, as they tend to be more filling while being lower in calories. Examples include hard-boiled eggs, sugar-free deli meats, beef jerky, and vegetables like celery sticks and cherry tomatoes.
Additionally, addressing the underlying reasons for frequent snacking can help. For instance, constant snacking may be due to a nutritionally inadequate lunch or breakfast. Ensuring that your meals are well-balanced and include nutrient-rich whole foods can help you feel more satisfied and reduce the urge to snack. Increasing water intake can also help, as thirst can sometimes be mistaken for hunger.
In summary, while snacking can be a helpful way to curb hunger, overdoing it can sabotage your weight loss efforts on a keto diet. By being mindful of your snack choices, portions, and underlying reasons for snacking, you can better manage your calorie intake and stay on track with your weight loss goals.
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Frequently asked questions
There are several reasons why you might be gaining weight on a keto diet. One of the main reasons is consuming too much fat and calories. Other reasons include stress, alcohol consumption, lack of exercise, a slow metabolism, and underlying health issues such as low thyroid function or liver damage.
It's common to experience rapid weight loss during the first two weeks of keto due to glycogen shedding and fluid loss. Once your body enters ketosis and starts burning fat for energy, weight loss often slows down to a rate of around one to two pounds per week.
While most people lose weight when starting keto, some experience weight gain due to consuming too much fat and frequent snacking on high-fat foods. Fat is high in calories, and excessive consumption can quickly exceed your daily energy requirements, leading to weight gain even if you are in ketosis.