Keto Water Weight Gain: What's The Deal?

Weight gain on the keto diet can be attributed to several factors, and one of them is water weight. Water retention is a common occurrence when trying to lose weight, and it can be caused by various factors, including diet, exercise, stress, and hormonal changes. While the keto diet is known for its weight loss benefits, understanding water weight and its impact is crucial for a comprehensive view of your health journey.

High salt intake

Gaining water weight on a keto diet can be caused by a high salt intake. Salt causes water retention, and this is driven by deviations from your usual intake. For example, in a study, men gained about 1 kilogram (2.2 pounds) from a low-salt to a normal-salt week, and an additional 0.5 kilograms (1.1 pounds) from normal-salt to high-salt.

Water retention from salt can be mitigated by avoiding huge variations in salt intake. Pick a level that works for you and stick to it.

If you are gaining water weight from a high salt intake, it is not a cause for concern. This weight gain is temporary and will be lost within a few days.

High cortisol levels

Several factors can contribute to increased cortisol levels, including calorie restriction, strenuous exercise, sleep deprivation, and psychological stress. Additionally, cortisol levels may rise temporarily during short-term keto diets due to the role of glucocorticoids in glucose homeostasis. This increase is typically observed during the initial stages of a keto diet, lasting for less than three weeks, and tends to normalise after approximately three weeks.

The relationship between ketosis and high cortisol levels is complex and requires further clarification. While chronically elevated cortisol is associated with metabolic syndrome, which includes symptoms such as high blood sugar and excess abdominal fat, the ketogenic diet is also used to treat metabolic syndrome. This discrepancy may be due to the different measures of cortisol and the specific cortisol processes associated with metabolic syndrome.

To summarise, while high cortisol levels can lead to water retention and weight gain, the impact of a ketogenic diet on cortisol levels is not yet fully understood. More research is needed to confirm the effects of keto diets, particularly in the long term.

Carbohydrates

When an individual embarks on a ketogenic diet, they drastically reduce their carbohydrate intake. As a result, the body turns to glycogen, which is stored in the liver and muscles, for energy. Glycogen is stored with a significant amount of water. When the body uses glycogen for energy, the stored water is released, leading to rapid weight loss, especially during the first few days of the diet. This initial weight loss is primarily water weight, not fat loss.

However, if an individual reintroduces carbohydrates into their diet while on keto, it can lead to water weight gain. Each gram of carbohydrate stored in the body requires an additional 3 grams of water. A meal containing 100-200 grams of carbohydrates can easily add a pound or two of water weight. This weight gain is temporary and usually subsides within a few days. Nevertheless, if cheat meals or days occur frequently, the water weight may not have a chance to dissipate.

It is important to note that the ketogenic diet is not a free pass to consume unlimited amounts of fat and protein. Calories still matter, and overeating, even on keto-friendly foods, can lead to weight gain. Additionally, consuming too much protein can prevent the body from entering ketosis due to the process of gluconeogenesis, where excess protein is converted into glycogen, which we are trying to avoid to stay in ketosis.

Genetics

Additionally, metabolic rate, which can be influenced by genetics, plays a crucial role in weight gain or loss. Individuals with a slow metabolism burn fewer calories than those with a higher metabolic rate. A slow metabolism can be caused by various factors, including menopause, hypothyroidism, genetic predisposition, hormone imbalances, and frequent dieting. If you suspect a slow metabolism, monitoring your fat intake on keto is essential, as it is easy to consume excessive amounts of fat on a high-fat diet, which can quickly lead to weight gain.

Hidden carbs

Firstly, it's important to understand that not all carbohydrates are obvious. While bread and pasta are well-known sources of carbs, nuts and vegetables also contain carbohydrates. Therefore, consuming these foods in large quantities can inadvertently increase your carb intake and hinder ketosis.

Secondly, new foods introduced into your diet may contain hidden carbs. Always check nutrition labels and inquire about added ingredients to ensure you're not unknowingly consuming extra carbohydrates. Eating out or having someone else prepare your meals can increase the risk of hidden carbs, so stay vigilant.

Moreover, cheat days or meals can also contribute to hidden carbs. A single day or meal filled with carbohydrates can lead to water retention and temporary weight gain. If you regularly indulge in cheat days, you may never see the water weight subside.

Lastly, alcohol is another source of hidden carbs. Many alcoholic beverages, especially mixed drinks and beer, contain high levels of sugar and carbohydrates. These hidden carbs can quickly add up and take you out of ketosis, so it's crucial to be mindful of your alcohol consumption while on the keto diet.

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