Keto Weight Gain: Strategies To Stay On Track

The keto diet is a low-carb, high-fat diet that has gained popularity for its ability to aid weight loss and improve health. However, some people may struggle to lose weight or even experience unexpected weight gain while on the keto diet. Here are some reasons why you might be gaining weight on keto and what you can do to address it:

- Not staying in ketosis: Ketosis is a metabolic state where your body burns fat for energy instead of glucose. To achieve and maintain ketosis, it's crucial to limit your carbohydrate intake and keep insulin levels low. Consuming too many carbs can kick you out of ketosis and hinder weight loss.

- Poor food choices: Even on the keto diet, it's important to focus on nutritious, whole foods. Processed and convenience foods, including keto-friendly snacks, desserts, and fast food, are often high in calories and low in essential nutrients, which can sabotage your weight loss efforts.

- Calorie surplus: Weight gain occurs when you consume more calories than you burn. Many keto-friendly foods, such as avocados, nuts, and full-fat dairy, are calorie-dense. Therefore, it's important to monitor your portion sizes and total calorie intake to ensure you're not exceeding your daily energy needs.

- Stress and lack of sleep: Chronic stress and inadequate sleep can negatively impact weight loss. Stress increases cortisol levels, a hormone that encourages fat storage, especially around the abdomen. Getting enough sleep is crucial for regulating hormones that control hunger and appetite.

- Lack of exercise: Incorporating regular physical activity is vital for weight loss. Exercise helps burn calories, build muscle, and boost your metabolism. High-intensity interval training and strength training can be particularly effective for losing fat and gaining muscle.

- Underlying health issues: Certain health conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, and depression, can make weight loss difficult. If you suspect any underlying health issues, consult with a healthcare professional for proper diagnosis and management.

- Alcohol consumption: Alcohol can quickly lead to weight gain on the keto diet. It disrupts fat burning and takes priority over other metabolic processes in the liver. Additionally, alcoholic beverages are often high in carbs and calories, further contributing to weight gain.

- Not consuming enough nutrients: A well-balanced keto diet includes a variety of nutrient-dense foods. Focus on leafy greens, nuts, healthy fats, and lean proteins to ensure your body gets the essential vitamins and minerals it needs for optimal function and weight loss.

- Imbalanced intestinal microflora: The composition of your gut bacteria can impact your weight. Dysbiosis, or an imbalance in gut microbiota, has been linked to disrupted fat metabolism, insulin resistance, and low-grade inflammation, all of which can contribute to weight gain.

- Cheat days and cravings: Indulging in cheat days or giving in to cravings for high-carb or sugary treats can quickly sabotage your weight loss efforts. These treats can kick you out of ketosis and lead to a cycle of overindulgence.

Not staying in ketosis

One of the most common reasons for weight gain on keto is an inconsistent carb intake that causes your metabolism to fluctuate between fat-burning and using sugars as the primary energy source. To achieve consistent weight loss, it’s crucial to limit your net carb count to no more than 20 to 50 grams per day and consume plenty of healthy fats and moderate amounts of protein.

Cheat days on keto are not a great idea and can quickly derail your weight loss efforts. Whenever you consume too many carbs, your insulin levels will spike, which inhibits fat burning and stimulates fat storage. It can also take your body a few days to restart ketosis after consuming too many carbohydrates, which can lead to weight gain.

Stress is an often overlooked factor when it comes to weight gain. When you experience stress, your adrenal glands release cortisol, a hormone that regulates metabolic processes to support the body's energy needs to sustain stressful periods. While cortisol plays a vital role in your body’s stress response, prolonged stress can lead to chronically elevated cortisol levels, which have been found to contribute to weight gain.

A healthy lifestyle, adequate sleep, regular exercise, and relaxation techniques such as deep breathing and long walks can calm the nervous system and may help counteract cortisol’s weight-gain effects.

Individuals with a slow metabolism burn fewer calories than those with a higher metabolic rate. There are many reasons for a slow metabolism, including menopause, hypothyroidism, genetic predisposition, hormone imbalances, and frequent dieting. If you suspect you have a slow metabolism, monitoring your fat intake on keto is essential. It’s easy to consume excessive amounts of fats on a high-fat diet, which can quickly lead to weight gain.

Poor lifestyle choices

• Alcohol consumption: Alcoholic beverages can quickly lead to weight gain on a keto diet. Alcohol is prioritised for detoxification by the liver over other metabolic processes, including fat burning. Additionally, alcoholic drinks are often mixed with sugary drinks or juices, adding to the overall carb and calorie intake. It is recommended to minimise or avoid alcohol to maintain ketosis and promote metabolic health.
• Inconsistent diet and exercise: Not being consistent with your diet, exercise routine, and sleep can hinder weight loss. Set realistic goals, track your food intake and progress, and aim for adequate sleep to help your body operate optimally.
• Stress: Prolonged stress can lead to elevated cortisol levels, which has been linked to weight gain, especially around the abdomen. Stress management techniques such as deep breathing, long walks, meditation, or yoga can help counteract the negative effects of stress on weight loss.
• Lack of exercise: Regular exercise is crucial for metabolic health and can help burn calories and build muscle mass. Incorporating high-intensity interval training into your routine can aid in fat loss and muscle gain.
• Poor food choices: Consuming highly processed, nutrient-poor, or high-calorie foods can sabotage your weight loss efforts. Opt for nutrient-dense, whole foods such as leafy greens, nuts, healthy fats, and lean proteins.

Not getting enough nutrients

Achieving healthy and long-lasting weight loss with keto requires more than limiting carbs and increasing fats. Research published in Clinical Nutrition confirms that a diet high in processed foods is linked to overeating, nutritional deficiencies, and metabolic imbalances, which can significantly increase the risk of obesity.

To promote healthy weight loss, it’s vital to follow a nutrient-dense diet that focuses on minimally processed keto-approved whole foods, including grass-fed beef, wild-caught fish and game meats, seafood, high-fat dairy, and organic vegetables.

• Focus on whole, unprocessed foods: Choose grass-fed beef, wild-caught fish, game meats, seafood, high-fat dairy, and organic vegetables. These foods are nutrient-dense and will provide your body with the fuel it needs to function optimally.
• Avoid processed and fast foods: Processed and fast foods tend to be high in calories but low in nutrients. They can derail your weight loss efforts and contribute to weight gain.
• Include a variety of healthy fats: Avocados, olive oil, nuts, and seeds are excellent sources of healthy fats that will help you feel satisfied and provide essential nutrients like omega-3 fatty acids.
• Don't forget your vegetables: Non-starchy vegetables like greens, broccoli, peppers, and mushrooms add nutrients and fiber to your diet. They are also low in calories and can help you feel fuller for longer.
• Consider supplements: If you feel you're not getting enough nutrients from your diet, consider taking a high-quality multivitamin or specific supplements targeted to your needs. However, always consult with your healthcare provider before starting any new supplement.
• Listen to your body: Pay attention to how you feel and trust your body's signals. If you feel constantly tired or lacking energy, it may be a sign that you're not getting enough nutrients. Adjust your diet or consult with a healthcare professional for guidance.

Imbalanced blood sugar levels

Understanding Blood Sugar

Blood glucose, or blood sugar, refers to the sugar molecules circulating in your blood. Your body activates two glucose backup mechanisms to keep glucose levels up when they are scarce: glycogenolysis and gluconeogenesis. However, in obese and diabetic populations, there is an excess of glucose.

Blood Sugar and Insulin Resistance

Insulin is a hormone that moves blood sugar into cells, preventing hyperglycemia. However, when sugar consistently enters the body, insulin can become overworked and unable to effectively store blood sugar, leading to insulin resistance and Type 2 Diabetes. Insulin resistance is also linked to other chronic diseases like heart disease, cancer, and Alzheimer's.

Measuring Blood Sugar

You can measure your blood sugar levels with a glucometer, a simple and relatively inexpensive device. Common tests include fasting blood glucose, postprandial blood glucose, hemoglobin A1c (HbA1c), and the oral glucose tolerance test (OGTT).

Optimal Blood Sugar Levels

The American Diabetes Association (ADA) provides the following guidelines for diabetes risk based on fasting blood glucose (FBG) and HbA1c levels:

• Normal: FBG under 100 mg/dl (5.6 mmol/L), HbA1c under 5.7%
• Prediabetes: FBG 100-125 mg/dl (5.6-6.9 mmol/L), HbA1c 5.7-6.5%
• Diabetes: FBG over 125 mg/dl (6.9 mmol/L), HbA1c 6.5% or above

However, optimal fasting blood sugar levels are likely lower, between 70 mg/dl and 85 mg/dl (3.9 and 4.7 mmol/L).

Managing Blood Sugar on Keto

• Exercise: Both endurance exercise and weight training increase insulin sensitivity.
• Fasting: Intermittent fasting is an effective way to lower blood glucose and insulin levels.
• Keto diet: The keto diet's low-carb nature helps minimize the blood sugar response.
• Measure blood glucose: Testing blood sugar can help identify which foods cause an elevated response.
• Spices and supplements: Turmeric, cinnamon, and berberine can help limit the blood sugar response.
• Sleep: Prioritize quality sleep as it is crucial for insulin function.

Lack of exercise

To lose weight, it is critical to create a calorie deficit, which can be achieved by reducing calorie intake or expending more calories through physical activity. While the keto diet can lead to weight loss, it is still possible to consume too many calories, especially since many keto-friendly foods are high in calories. Therefore, paying attention to portion size and increasing physical activity are important components of a weight loss journey.

Incorporating more physical activity into one's lifestyle can be challenging, especially for those new to working out. However, creating a workout schedule and sticking to it can help establish a healthy exercise habit. Setting a goal of three to four days a week and choosing a convenient time can help keep one motivated.

Additionally, it is important to note that the type of exercise may impact the effectiveness of the keto diet. Low-intensity, steady-state workouts, such as easy jogging or cycling, tend to be less affected by the keto diet. In contrast, high-intensity exercises that require short bursts of energy may be more challenging on a keto diet since the body primarily burns fat for energy, which is not as easily burned as carbohydrates.

Overall, regular exercise is crucial for metabolic health and weight loss, especially when following a keto diet. By increasing physical activity and making healthy dietary choices, individuals can maximize their chances of achieving their weight loss goals.

Frequently asked questions