Keto Weight Gain: What's Going Wrong?

It is possible to gain weight on the keto diet, and there are several reasons why this might be happening. Firstly, it is important to ensure that you are in a state of ketosis, which means your body is burning fat for energy instead of glucose. This can be achieved by drastically reducing your carbohydrate intake to 20-50 grams per day. However, some people might still be consuming too many carbs, preventing them from reaching ketosis. Additionally, not counting calories and consuming too many high-calorie keto-friendly foods can lead to weight gain. Snacking too much, eating too much protein, and not exercising enough can also contribute to weight gain. Furthermore, stress, lack of sleep, and underlying health conditions such as hypothyroidism or polycystic ovarian syndrome can impact weight loss. Finally, the quality of food matters; a plant-based, low-carb diet is associated with sustained weight loss, while an unhealthy, meat-based low-carb diet can lead to weight gain over time.

Not achieving ketosis

If you're gaining weight on the keto diet, one of the main reasons could be that you're not achieving ketosis. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose. To reach this state, you need to drastically reduce your carbohydrate intake, as carbs are broken down into glucose by the body and used for energy.

Not cutting back enough on carbs

The recommended amount of carbohydrates on a keto diet is between 20 and 50 grams per day. This amounts to only 5-10% of your total calorie intake, a stark contrast to the standard recommendation of 45-65%. It's easy to underestimate how many carbs you're consuming, so tracking your macros and calories can be helpful.

Eating too much protein

A common misconception is that a low-carb, high-protein diet is the same as a keto diet. However, the body can break down excess proteins into amino acids and convert them into types of sugar. This can prevent you from achieving ketosis. On a keto diet, fat should make up 55-60% of your calorie intake, leaving little room for protein. If protein makes up more than 35% of your diet, you may not enter ketosis.

Eating too many acceptable carbs

Some foods that are typically considered keto-friendly, such as nuts and dairy, do contain carbohydrates. Eating too many of these can prevent you from achieving and maintaining ketosis. Sugar alcohols, often used as sweeteners, can also affect your blood sugar levels and prevent ketosis.

Not counting calories

Even if you're in a state of ketosis, consuming too many calories can lead to weight gain. It's important to track your calorie intake and ensure you're in a calorie deficit to promote weight loss.

Constant snacking

Snacking throughout the day can increase your calorie intake and cause weight gain. This is true even if you're snacking on keto-friendly foods, as many of these are high in calories.

To achieve and maintain ketosis, it's crucial to monitor your carbohydrate and calorie intake closely and make adjustments as needed. Home testing kits and ketone breath analyzers can help you determine whether you're in ketosis.

Eating too much protein

While it may seem counterintuitive, eating too much protein on a keto diet can hinder your weight loss goals. This is because when you eat too much protein, your body can break down the excess protein into amino acids and convert them into types of sugar. As a result, your body may not enter the state of ketosis, which is crucial for burning fat and losing weight on the keto diet.

On a keto diet, it is recommended that you get most of your calories from fat, which should be about 55-60% of your total calorie intake. This leaves relatively little room for protein. If protein makes up more than 35% of your diet, you may struggle to enter ketosis. Therefore, it is important to calculate your protein needs and stay within that limit.

To ensure you are getting the right amount of protein, you can use a calorie-counting app or a keto-specific app that helps you track your macronutrients. By paying attention to your protein intake, you can make sure that you are giving your body the fuel it needs while still maintaining ketosis and promoting weight loss.

In addition to tracking your protein intake, it is also important to consider the quality of the protein sources you are consuming. Opt for unprocessed, whole foods such as eggs, fish, and meat. These foods will provide your body with the essential amino acids it needs while also supporting your weight loss goals.

While it may be tempting to increase your protein intake when following a keto diet, it is important to remember that too much protein can kick your body out of ketosis. By monitoring your protein intake and choosing high-quality protein sources, you can support your weight loss journey and ensure you are getting the most out of your keto diet.

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. This is one of the most common reasons for weight gain on keto. To reach the state of ketosis, your carbohydrate intake must be drastically reduced, with only around 5% to 10% of your total calories coming from carbs. This is a significant contrast to the standard dietary recommendation that 45%–65% of calories come from carbs.

To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs. Remember, even keto-friendly foods can add up to too many carbs per day if you're not careful.

Additionally, be mindful of your overall calorie intake. Many keto-friendly foods are high in calories, so it's important to ensure you're tracking your calories and maintaining a deficit. While counting calories isn't necessary on keto, tracking your fat and calorie intake for a few days may be beneficial to check if you're consuming too much fat, which can provide more calories than your body needs.

Not counting calories

If you're gaining weight on a keto diet, there are several reasons why this might be the case. One of the biggest culprits is not tracking your food intake and keeping your macros in check. It's important to ensure you're not overdoing it in any area and that you're consuming fewer calories than you expend. Many keto-friendly foods are high in calories, so it's crucial to track your calories and maintain a deficit.

• Be mindful of portion sizes: Keto-friendly foods can be high in calories, so it's important to watch your portion sizes. Eating reasonable amounts of these foods can help you stay within your calorie budget.
• Increase physical activity: Engaging in regular exercise can help you burn more calories and create the calorie deficit needed for weight loss. Aim for at least 3-4 days of exercise per week, and try to incorporate strength training and cardio into your routine.
• Choose lower-calorie options: Opt for lower-calorie snacks and meals whenever possible. For example, instead of snacking on nuts or cheese, choose non-starchy vegetables or proteins that will keep you full without the extra calories.
• Avoid constant snacking: Snacking throughout the day can increase your calorie intake and hinder weight loss. Try to limit snacks and make sure to track everything you consume.
• Be cautious with keto-friendly packaged goods: Some keto-friendly packaged goods, like bars or cookies, can be high in calories. Check the nutrition labels and be mindful of how these foods fit into your daily calorie budget.
• Focus on whole, unprocessed foods: Stick to whole, unprocessed foods as much as possible. Choose options like full-fat dairy, eggs, fish, meat, healthy fats (avocado, olive oil), and non-starchy vegetables. These foods are nutrient-dense and can help you feel more satisfied while staying within your calorie limits.
• Stay hydrated: Drinking plenty of water can help fill your stomach and reduce the urge to snack or overeat. It's also important for overall health and can aid in digestion.
• Manage stress: Chronic stress can interfere with weight loss by increasing cortisol levels, which can contribute to insulin resistance and weight gain. Find ways to manage your stress, such as through meditation, reframing, or getting enough sleep.

Constant snacking

To counter this, it is recommended to opt for lower-calorie snack options if you find yourself snacking more than once a day. Non-starchy vegetables or proteins can help you feel full without the extra calories. For example, celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with cut-up veggies are smart snack choices that are both tasty and nutritious.

Additionally, it is important to track your calorie intake and maintain a deficit to ensure weight loss. Portion control and moderation are key, even with keto-friendly foods, as they can still be high in calories.

Frequently asked questions