Keto Diet Weight Loss: When To Be Concerned?

The keto diet is a low-carb, high-fat diet that has been shown to be effective for weight loss. While it can lead to faster weight loss compared to a calorie-reduction diet, it may not be sustainable in the long term. On a keto diet, the body enters a state of ketosis, where it burns fat for fuel instead of glucose. This can lead to a rapid drop in weight initially, but it's important to note that much of this weight loss is due to water loss. To maximize weight loss on a keto diet, it's crucial to maintain a calorie deficit, consume nutritious whole foods, get adequate sleep, reduce stress, and increase physical activity. However, if you're unable to lose weight despite following the keto diet correctly, it's recommended to consult a doctor to rule out any underlying medical conditions that may hinder weight loss.

Weight loss may be due to water loss

When you start a keto diet, you may experience initial weight loss as you lose water weight. This is because the keto diet is a low-carb, high-fat diet, and when you restrict carbs, your body rapidly burns through glycogen, the stored carbs in your liver and muscles. Glycogen is bound with water, so when you burn through these stored carbs, the water is excreted in your urine or sweat. This can lead to more frequent urination and increased thirst. As a result, you may notice large weight losses in the first week of starting the keto diet, but much of this is due to water loss rather than fat loss.

The amount of water weight you lose can vary depending on your size and how much water weight you're carrying. Generally, the larger you are, the more water weight you're likely to lose after starting keto. It's important to note that once you enter ketosis, your weight loss may slow down, and you'll likely burn more stored body fat than water.

To illustrate, an individual may lose anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg) within the first week of starting the keto diet. However, this initial weight loss is mostly attributed to water loss rather than fat loss.

In summary, while the keto diet can lead to significant weight loss, it's important to understand that the initial weight loss is largely due to water loss rather than fat loss. This is because the keto diet restricts carbohydrates, causing the body to burn through glycogen stores, which are bound with water. As a result, the water is excreted, leading to weight loss that is mostly water-related.

Not achieving ketosis

Ketosis is a metabolic state in which the body uses fat instead of glucose for energy. Ketosis is achieved by drastically reducing your carbohydrate intake, typically to between 20 and 50 grams of carbs per day. However, some people may find it challenging to enter ketosis, which can hinder their weight loss goals on a keto diet. Here are some reasons why you may not be achieving ketosis:

Not cutting back enough on carbs

The most common reason for not achieving ketosis is not reducing carbohydrate intake sufficiently. To enter ketosis, carbohydrates should represent only 5–10% of your daily calorie intake. This usually translates to consuming between 20 and 50 grams of carbs per day for individuals on a 2000-calorie diet. Even if you feel like you have cut back significantly on carbs, you may still be consuming enough for your body to produce energy from glucose, reducing the rate of fat burned.

Not tracking macros properly

To succeed on a keto diet, it is essential to track your macronutrient intake properly. This includes monitoring your fat, protein, and carbohydrate intake. Practically speaking, aim for 60-70% of calories from fat, 20-30% from protein, and limit carbs to 5-10% of your total calorie intake. This sends a signal to your body that carbs are scarce, triggering the release of body fat for ketone production.

Not giving it enough time

Entering ketosis takes different amounts of time for different people. While some may enter ketosis quickly, such as elite athletes, others may take several days or more. Factors influencing the time it takes to enter ketosis include your current metabolic health, eating schedule, and individual differences.

Hidden carbs

Achieving ketosis can be challenging due to hidden carbs in your diet. Refined sugar, for example, can be found in salads, soups, sauces, dressings, and packaged foods. These hidden carbs can hinder your efforts to restrict carbs and enter ketosis.

Stress and sleep quality

Factors beyond your diet can also impact your ability to achieve ketosis. High-stress levels and inadequate sleep can affect hormone levels, such as cortisol, which in turn can influence ketosis. Reducing stress and ensuring sufficient sleep may help support your body's ability to enter and maintain ketosis.

Eating too much protein

When starting the keto diet, it's important to remember that it's not just about cutting carbs and upping fats. Protein intake is also a crucial factor in your success. Eating too much protein may impair ketone production and prevent your body from entering ketosis.

How Your Body Responds to Protein Intake

Protein digestion triggers the release of two energy-regulating hormones: insulin and glucagon. 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, the release of fat from fat cells, and fat burning.

The ratio of insulin to glucagon released determines how protein intake will affect your ketone levels. If you secrete much more insulin than glucagon, ketone production will be reduced, and vice versa.

How Too Much Protein Becomes a Problem

Protein consumption typically causes an increase in both insulin and glucagon. However, if insulin levels increase to a significant degree, you may be "kicked out" of ketosis. This is more likely to happen in individuals with type 2 diabetes or other health issues.

Signs You're Eating Too Much Protein

• Your breath smells like ammonia. Ammonia is a natural by-product of protein metabolism, and when protein intake is too high, it can be released in your breath or sweat.
• You experience flu-like symptoms. This may be a sign that your body is transitioning in and out of ketosis, causing symptoms like low energy, irritability, headaches, muscle cramps, and digestive issues.

The ideal amount of protein varies depending on factors such as genetics, gender, activity levels, and body composition. As a general guideline:

• If you are sedentary, consume 0.6-0.8g of protein per pound of lean body mass.
• If you are regularly active, consume 0.8-1.0g of protein per pound of lean body mass.
• If you lift weights, consume 1.0-1.2g of protein per pound of lean body mass.

It's important to note that these are just estimates, and individual needs may vary. To ensure you're getting the right amount of protein, it's recommended to work with a dietitian or use a keto calculator.

The Bottom Line

While it's important to be mindful of your protein intake, it's a myth that eating too much protein will kick you out of ketosis. Protein is essential for muscle maintenance and growth, increasing satiety, and providing various health benefits. The key is to find the right balance of protein, fats, and carbs that works for your body and aligns with your keto goals.

Eating too many acceptable carbs

On the keto diet, several types of carbohydrates are acceptable, including nuts and dairy. These foods are typically high-fat, nutrient-dense foods that make a great addition to a keto diet. However, they also contain carbohydrates. Eating too many of these foods will keep a person from achieving and maintaining ketosis.

Sugar alcohols are typically a good option for people following the keto diet. They provide sweetness without increasing net carbs in the body. However, not all sugar alcohols are alike. For example, although maltitol is technically a low glycemic index (GI) sugar, it can still affect a person’s blood sugar levels. Consuming too much maltitol may prevent a person from entering ketosis.

To achieve ketosis, your body must burn fat for energy instead of glucose. Carbohydrate intake must be drastically reduced for this metabolic state to be reached. Only around 5% to 10% of your total calories should come from carbs. This is in stark 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 depending on your calorie needs.

If you are eating too many acceptable carbs, you may benefit from purchasing a home testing kit. These kits contain test strips that check for ketones in the urine. A positive result indicates that the body is in ketosis. Another option is to use a small machine called a ketone breath analyser that detects ketones in the breath.

To get into ketosis, most people will need to go under 50 grams of carbs per day. Keep in mind that this doesn’t leave you with many carb options besides vegetables and small amounts of berries.

Not counting calories

The keto diet is a low-carb, high-fat diet that can lead to weight loss and improve health. While it is not necessary to count calories on the keto diet, it is still important to be mindful of portion sizes and calorie intake. Here are some tips for losing weight on the keto diet without counting calories:

Eat Nutritious, Whole Foods

It is important to consume nutritious, whole foods, such as full-fat dairy products, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. These foods are filling and provide essential nutrients. Avoid processed and convenience foods, as they are often high in calories and low in nutritional value.

Create a Calorie Deficit

To lose weight, it is necessary to create a calorie deficit by consuming fewer calories than you burn. While counting calories can be tedious, paying attention to portion sizes and choosing nutrient-dense foods can help create a calorie deficit without the need for strict tracking.

Manage Stress and Get Quality Sleep

Chronic stress and lack of sleep can negatively impact weight loss. Stress can increase levels of the hormone cortisol, which encourages the body to store fat. Additionally, inadequate sleep can disrupt hunger hormones, leading to increased appetite and cravings. Finding ways to manage stress and improve sleep quality can support weight loss efforts.

Increase Physical Activity

Incorporating physical activity into your lifestyle is crucial for weight loss on the keto diet. Exercise stimulates fat loss, builds muscle, and boosts metabolism. It also offers numerous health benefits, such as lowering the risk of chronic conditions like heart disease, diabetes, and depression.

Be Mindful of Carbohydrate Intake

On the keto diet, it is essential to limit carbohydrate intake to 30-50 grams per day. Reducing carbs can lead to automatic weight loss as it lowers insulin levels and reduces appetite. However, be mindful of replacing carbs with high-calorie foods, as this can hinder weight loss.

Frequently asked questions