Keto's Limitations: When Ketosis Doesn't Work For Weight Loss

The ketogenic diet is a style of eating that emphasises high-protein, high-fat, and low-carbohydrate intake. While it has been proven to aid weight loss, there are several reasons why it might not work for some people.

Firstly, it is important to understand that the ketogenic diet is not a high-protein diet. Eating too much protein can kick you out of ketosis as your body converts the excess protein into glucose for energy instead of burning fat.

Secondly, the ketogenic diet requires careful planning and tracking of macronutrient consumption. It is easy to underestimate the number of carbohydrates and calories consumed, especially when eating out or including keto-approved snacks and sweets.

Thirdly, individual differences play a role in the effectiveness of the ketogenic diet. Some people may find it challenging to handle the high amount of dietary fat required, while others may experience unpleasant side effects such as nausea, vomiting, constipation, or increased cholesterol and lipid levels.

Additionally, stress, lack of sleep, underlying medical conditions, and certain medications can hinder weight loss.

To optimise the ketogenic diet for weight loss, it is crucial to calculate and track macronutrient intake, prioritise whole foods, ensure adequate water intake, manage stress, and get sufficient sleep and physical activity.

You're not in ketosis

If you're not in ketosis, it's likely down to one of three reasons: bad test strips, too many carbs, or too much protein.

Bad Test Strips

Urine test strips are a cheap and easy way to test for ketosis, but they can be inaccurate. They can give false readings for a number of reasons, including hydration levels. They also have a short shelf life, especially in humid environments.

Too Many Carbs

Overconsuming carbohydrates is the most common reason for not achieving or maintaining ketosis. The amount of carbohydrates that will prevent or kick you out of ketosis varies from person to person. It's recommended to keep your carbohydrates between 5 to 10 percent or between 20 to 50 grams of net carbs, but these numbers don't take the individual into account. For example, a 200lb male who works out and has an active job will likely have a higher carbohydrate tolerance than a 120lb female who doesn't work out and sits at a desk all day.

Hidden carbohydrates can also be an issue. Many restaurant dishes have flour or sugar mixed in, and some store-bought foods that seem keto-friendly may be laced with carbohydrates. Sugar alcohols and soluble fibres found in keto treats may also be affecting you more than you think.

Too Much Protein

Some people find that keeping their protein on the lower side (around 15% of daily calories) helps them achieve ketosis. However, this is hotly debated, and others respond better to higher protein levels.

Other Reasons

Other reasons you may not be in ketosis include not eating enough fat, not being in ketosis long enough, or having an underlying health condition or medication that affects ketone production.

You're eating too much

If you're not losing weight on keto, it's worth considering whether you're eating too much. Even if you're in ketosis, you may find that you're not losing weight if you're consuming more calories than your body can burn.

Fat has twice the number of calories per gram than protein or carbs. It can be challenging to stay within your maintenance calories or eat at a calorie deficit if you're eating more than your body needs.

Calorie Deficit

When trying to lose weight, it's critical to create a calorie deficit. This can be achieved by reducing your calorie intake or increasing physical activity.

Portion Sizes

Be mindful of portion sizes. It's possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.

High-Calorie Snacks

Snacking on healthy food can be an effective way to prevent hunger between meals. However, consuming too many high-calorie ketogenic snacks like nuts, nut butter, cheese, and jerky may cause your weight loss to plateau.

Calorie-Dense Foods

Most "keto-friendly" foods that people are made aware of are high-fat foods. Out of all the macronutrients, fat has nine calories per gram, while carbohydrates and protein contain four calories per gram. This means that a food that is high in fat will have more calories than a lower-fat food.

For example, a cup of bean sprouts (a keto-friendly vegetable) has only 30 calories, but a cup of peanut butter has over 1,500 calories.

Tracking Calories

While it's not necessary to count every calorie, it's important to develop good eating habits and be aware of the foods you are eating, how they affect your energy and satiety, and how many calories they provide.

Exercise

When it comes to losing weight, you might be either overestimating how much you exercise or underestimating your calorie intake. To get an accurate picture of your calorie consumption, consider tracking your exercise and calories using an app or food journal.

Cheat Days

If you're compliant with your diet during the week, you might decide to treat yourself to a "cheat" meal or day at the weekend. However, it's important to remember that everything counts. A single meal or day of overeating can wipe out a week's progress.

Social Eating

People often eat for social reasons, such as birthdays or free snacks in the office. All these small bites here and there can add up. These are known as BLTs (bites, licks, and tastes) and can lead to weight gain.

Alcohol

Drinking alcohol can also contribute to weight gain. Alcoholic beverages are often high in calories and can temporarily bump you out of ketosis, stopping fat-burning in its tracks.

Dairy

Some dairy products, like flavoured yogurt and 2% milk, contain a surprising amount of carbs. If you're not careful, a seemingly safe yogurt parfait can take you over your daily carb limit.

Processed Foods

Relying on processed foods can also hinder weight loss, even if they're keto-friendly. Adding in snack bars, keto desserts, and other packaged foods between meals can provide extra calories and slow down weight loss.

Restaurant Meals

It can be challenging to know exactly what's in your food when eating out. From a caloric standpoint, it's easier not to know what's in your meal. Going out for meals regularly can hinder weight loss efforts.

Fake Sugars

Keto dieters often rely on artificially sweetened foods and drinks. However, foods marketed as "low" or "no sugar" are easy to overeat because they seem "healthier". These foods can still spike blood glucose levels and hinder weight loss.

Undiagnosed Medical Condition

If you're maintaining your macros but not seeing results on the scale, it might be worth checking in with your healthcare provider. In some cases, an undiagnosed medical condition, such as food allergies or intolerances, can make weight loss difficult.

Stress and Sleep

Research shows that stress and lack of sleep can negatively impact weight loss. When the body is stressed, it produces excess amounts of the hormone cortisol, which can encourage the body to store fat, especially in the belly area.

Additionally, those who are chronically stressed are often sleep-deprived, which has also been linked to weight gain. Lack of sleep negatively impacts hunger-regulating hormones, causing increased appetite.

Physical Activity

Incorporating more physical activity into your lifestyle is vital when trying to lose weight on a ketogenic diet. Exercise helps to burn calories and build muscle, which can give your metabolism a boost by increasing the amount of energy burned at rest.

Water Intake

The ketogenic diet doesn't work without a huge amount of water intake since water is necessary for fat breakdown. Without appropriate water intake, it's easy to feel hungry and consume too many calories, making the diet ineffective.

You're eating too few calories

While it may seem counterintuitive, eating too few calories can actually hinder your weight loss efforts on the keto diet. Here's how:

Your Body Goes into Starvation Mode

When you drastically cut calories, your body may go into starvation mode as a protective measure. This means your metabolic rate slows down, and your body starts conserving energy, making it challenging to lose weight.

You're Not Getting Enough Nutrients

The keto diet is not just about reducing carbs; it's also about getting adequate nutrition. Eating too few calories may result in insufficient intake of essential vitamins, minerals, and antioxidants, which are crucial for overall health and weight loss.

You Feel Miserable and Lack Energy

Severely restricting calories can lead to feelings of misery, lethargy, and constant hunger. This can make sticking to the keto diet challenging and may lead to cheating on your diet or giving up altogether.

You're Not Meeting Your Macronutrient Goals

On the keto diet, it's crucial to get the right balance of macronutrients: high fat, moderate protein, and low carb. Eating too few calories may make it difficult to meet your fat and protein goals, hindering ketosis and weight loss.

You're Not Eating Enough Whole Foods

When you're not consuming enough calories, you may rely more on processed keto-friendly foods, snacks, and desserts. These tend to be high in calories and low in nutrients, disrupting your weight loss efforts.

Tips to Address the Issue:

• Calculate your caloric needs: Use a calorie calculator or consult a dietitian to determine your daily calorie needs. This will help you create a reasonable deficit without going too low.
• Focus on whole foods: Prioritize nutrient-dense, whole foods like avocados, olive oil, full-fat dairy, nuts, eggs, fish, pastured meats, and non-starchy vegetables.
• Practice intermittent fasting: Instead of spreading your meals throughout the day, try intermittent fasting. This involves eating within a specific time window, such as 16:8 or 18:6, which can help boost weight loss.
• Listen to your body: If you feel hungry, honor your body's signals and eat. Choose nutritious, calorie-dense foods like nuts, avocados, and full-fat dairy to increase your calorie intake.
• Adjust as needed: As you lose weight, your calorie needs may change. Reassess your intake regularly and make adjustments to ensure you're getting enough calories to support your body and your weight loss goals.

You're eating too much protein

Protein is an essential macronutrient with a wide range of functions in the body, from muscle growth and repair to supporting healthy bones and joints, skin, hair, and nails, and maintaining the pH of blood and bodily fluids. However, when it comes to the keto diet, there is a common misconception that consuming too much protein can kick you out of ketosis and hinder your weight loss efforts. So, is this claim true, and how much protein is too much on a keto diet?

Ketosis and Protein Intake

The keto diet aims to achieve a metabolic state called ketosis, where the body burns fat (ketones) instead of glucose for energy. This is achieved by significantly reducing carbohydrate intake, which lowers glucose levels, prompting the body to turn to fat for fuel. However, the amount of protein consumed also plays a crucial role in ketosis and overall keto diet success.

When protein is digested, it triggers the release of two hormones: insulin and glucagon, which have opposing functions. Insulin stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells. On the other hand, glucagon triggers glycogen breakdown, fat burning, and the production of ketones. The ratio of insulin to glucagon determines the impact of protein intake on ketone levels. If insulin levels are higher, ketone production will likely be reduced, while higher glucagon levels will stimulate ketone production.

The Myth of Excess Protein and Ketosis

The fear that too much protein will disrupt ketosis stems from the belief that excess protein will lead to increased glucose production through a process called gluconeogenesis (GNG). GNG is a metabolic process where the liver and kidneys convert non-carbohydrate sources, such as amino acids (derived from protein), into glucose. While this is true, recent studies have shown that GNG is a stable process that is not easily influenced by increased protein intake. In fact, GNG is essential for survival and plays a vital role in maintaining healthy blood sugar levels, fuelling tissues that cannot use ketones, and resupplying glycogen stores.

Additionally, the body's glucose needs are minimal during ketosis, and the small amount of glucose produced through GNG is typically more than sufficient. Therefore, eating high amounts of protein is unlikely to affect blood sugar levels significantly or hinder ketosis.

Finding Your Ideal Protein Intake on Keto

While it is rare for protein intake to disrupt ketosis, it is still important to find the right amount of protein for your individual needs. The ideal protein intake on keto will vary depending on several factors, including genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, body composition, and body composition goals.

As a general guideline, sedentary individuals should aim for 0.6–0.8 grams of protein per pound of lean body mass. For those who are regularly active, the recommendation increases to 0.8–1.0 grams per pound, while weight lifters and athletes may require up to 1.0–1.2 grams per pound. It is worth noting that these are estimates, and the only way to determine your precise protein limit is through blood ketone testing, which can be done at home with a blood ketone meter and test strips.

Benefits of Adequate Protein Intake on Keto

Consuming sufficient protein on a keto diet is crucial for several reasons. Firstly, protein helps increase calorie burning while decreasing cravings and hunger levels, making it easier to stick to the diet and achieve a calorie deficit. Secondly, protein supports muscle maintenance and growth, which is essential for overall health and quality of life. Finally, adequate protein intake provides numerous health benefits, including reduced cravings, increased energy levels, lower blood pressure, and improved cholesterol and triglyceride levels.

Keto-Friendly Protein Sources

When it comes to incorporating protein into your keto diet, it is essential to choose high-quality sources. Some of the best keto-friendly protein sources include fatty fish like salmon, tuna, and mackerel; shellfish like clams, oysters, and crab; whole eggs; fatty cuts of beef, pork, and poultry; organ meats like liver and heart; full-fat dairy; nuts like macadamia nuts and almonds; and collagen protein supplements.

You're eating too many carbs

Eating too many carbs is one of the most common reasons why people don't see results on a keto diet. Here are some tips and insights to help you address this issue and get back on track:

Understanding Carb Limits

The ketogenic diet is a very low-carbohydrate diet, typically restricting carb intake to around 20-50 grams per day. This amount may vary depending on the individual, but it is generally much lower than the standard Western diet. To achieve ketosis, a state where your body burns fat for energy instead of glucose, you may need to go below 50 grams of carbs per day.

Tracking Your Carb Intake

It's important to accurately track your carb intake to ensure you're staying within the recommended range. Use food journals or keto diet apps to monitor your carb consumption. Be mindful of hidden carbs in dairy, nuts, vegetables, and processed foods. Even a small amount of carbs can add up and kick you out of ketosis.

Managing Carb Cravings

If you find it challenging to stick to the low-carb requirements of the keto diet, there are strategies you can employ to manage your carb cravings:

• Fill up on low-carb vegetables: Include plenty of leafy greens, cucumbers, asparagus, and zucchini in your meals. These vegetables are filling and provide essential nutrients while keeping your carb intake low.
• Be mindful of higher-carb veggies: Broccoli, Brussels sprouts, cabbage, and cauliflower are healthier alternatives to starchy carbs but still contain a significant amount of carbohydrates. Consume them in moderation.
• Reserve fruits for occasional desserts: Keto-friendly fruits like berries are high in antioxidants but also contain natural sugars. Limit your fruit intake to occasional treats or desserts.
• Focus on high-fat proteins: Combine your protein sources with healthy fats. For example, pair an egg, grass-fed burger, or wild-caught salmon with a green leafy salad and avocado.
• Double-check carb counts on processed foods: Processed and packaged foods can contain hidden carbs. Always read nutrition labels and choose options with minimal carbohydrates.
• Use keto-friendly alternatives: Satisfy your sweet tooth with keto-approved desserts and snacks. However, remember that even these treats are high in calories, so enjoy them in moderation.

Adjusting Your Approach

If you consistently struggle to stay within the carb limits of the keto diet, it may be a sign that this diet is not the best fit for you. Remember, no single diet works for everyone. It's important to listen to your body and make adjustments as needed. You can try modifying your caloric intake, incorporating intermittent fasting, or exploring other dietary approaches that may be more sustainable for you.

Frequently asked questions