Keto Os Weight Gain: What's The Real Deal?

The keto diet is a low-carb, high-fat diet that has gained popularity for its effectiveness in helping people lose weight and improve their health. However, some people may experience unexpected weight gain while on the keto diet, which can be frustrating and discouraging. There are several reasons why this might happen, and it's important to understand these factors to get back on track.

One common reason for weight gain on keto is not staying in ketosis, the metabolic state where the body burns fat for energy instead of glucose. This can be caused by consuming too many carbs or having cheat days, which increase insulin levels and inhibit fat burning. Stress is another often-overlooked factor, as it can lead to elevated cortisol levels, contributing to weight gain, especially around the abdomen.

Additionally, a slow metabolism, frequent snacking, and consuming too many calories or too much protein can also lead to weight gain. Hidden carbohydrates in condiments, nuts, baked goods, and packaged foods can easily cause people to exceed their daily carb limit. Alcohol consumption can also slow down weight loss and contribute to weight gain, as it affects judgment around food and increases hunger.

Underlying health issues, such as hypothyroidism, polycystic ovarian syndrome, and Cushing's syndrome, can also make weight loss difficult. Furthermore, artificial sweeteners, while seemingly helpful for weight loss, may increase sugar cravings and contribute to weight gain in the long term.

To overcome weight gain on the keto diet, it's crucial to track carbohydrate and calorie intake, manage stress, and ensure adequate nutrient intake. Combining keto with intermittent fasting and addressing underlying health issues can also promote effective fat burning and support weight loss goals.

Not staying in ketosis

Staying in ketosis is the cornerstone of the ketogenic diet. When you're not in ketosis, your body relies on glucose for energy instead of fat. This can make it more challenging to lose weight on the ketogenic diet. Unfortunately, it's easy to get knocked out of ketosis without even realizing it.

Eating Too Many Carbs

One common mistake people make when following a keto diet is eating too many carbs. The general recommendation is to consume less than 50 grams of carbs daily to stay in ketosis, but some may need to consume fewer than 20 grams per day. Overeating carb-rich foods or not tracking your carb intake can easily lead to an increase in total carbohydrate intake, hindering weight loss progress.

Poor Lifestyle Choices

Drinking alcohol is one poor lifestyle choice that can knock you out of ketosis. While some types of alcohol, such as wine, can be consumed in moderation, many alcoholic drinks contain high amounts of sugar and carbohydrates that can quickly kick you out of ketosis. Additionally, drinking alcohol can lower inhibitions, making it easier to indulge in high-carb, high-calorie foods.

Not Getting Enough Nutrients

When people focus solely on their carb intake instead of the overall quality of their diet, they may not get enough of the essential vitamins and minerals needed for the body to function properly. Consuming many processed foods, which are often low in nutrients, high in carbs, and unhealthy fats, can lead to weight gain.

Imbalanced Blood Sugar Levels

While the ketogenic diet can help manage blood sugar levels, they can still become imbalanced if you're not careful. When your body doesn't have enough glucose, it relies on stored glycogen in the liver and muscles to maintain blood sugar levels. Consuming too many carbohydrates or not getting enough healthy fats may mean the body is not in ketosis and may struggle to regulate blood sugar levels.

Poor lifestyle choices

Alcohol Consumption: Alcoholic drinks, especially those mixed with sugary juices or soft drinks, can quickly add up in terms of calorie intake. Alcohol is prioritised for detoxification by the liver, which can hinder fat burning. Additionally, drinking can lower inhibitions, making it easier to indulge in high-calorie, high-carb foods.

Inconsistent Diet and Exercise: Consistency is key when it comes to diet and exercise. Not sticking to your diet plan, indulging in cheat days, or not exercising regularly can sabotage your weight loss efforts. It's important to be mindful of your food choices and stay physically active to maintain a calorie deficit.

Stress and Sleep Deprivation: Chronic stress and lack of sleep can negatively impact weight loss. When stressed, the body produces higher levels of the hormone cortisol, which can encourage fat storage, especially around the abdomen. Sleep deprivation can disrupt hormone regulation, stimulate appetite, and reduce energy expenditure, leading to weight gain.

Lack of Discipline and Tracking: Not tracking your food intake and macronutrients can easily lead to overeating and an imbalance in your macros. It's important to monitor your calorie and carb intake, especially since keto-friendly foods can be high in calories.

Underlying Health Issues: Certain underlying health conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome, or depression, can make weight loss more challenging. If you suspect any health issues, it's important to consult with a healthcare professional.

Lack of exercise

Regular exercise is key to any weight loss journey, and the keto diet is no exception. Physical activity helps to burn calories and build muscle mass, which is crucial for a healthy metabolism. It is recommended to engage in moderate-intensity physical activity, like brisk walking or cycling, for at least 30 minutes on most days of the week.

If you are gaining weight on the keto diet, it may be because you are not incorporating enough exercise into your lifestyle.

Not getting enough nutrients

The keto diet is a low-carb, high-fat diet that can be effective for weight loss. However, it's important to ensure you're getting enough nutrients while on this diet. Not getting enough nutrients is a potential reason for weight gain on keto. Here are some reasons why you may not be getting enough nutrients and how to address them:

Lack of Variety in Your Diet

One reason you may not be getting enough nutrients is if your diet lacks variety. The keto diet restricts certain food groups, such as starchy vegetables, grains, and most fruits. If you're not careful, this can lead to nutrient deficiencies. To avoid this, try to include a variety of nutrient-dense keto-approved whole foods in your diet. Some examples include grass-fed beef, wild-caught fish, high-fat dairy, and organic vegetables.

Overconsumption of Processed Foods

Processed foods tend to be low in nutrients and high in carbs and unhealthy fats. Consuming too many processed foods can lead to weight gain and nutrient deficiencies. Instead of relying on processed snacks and convenience foods, opt for unprocessed, whole foods like full-fat dairy, eggs, fish, poultry, and healthy fats like avocado and olive oil.

Inadequate Intake of Nutrient-Dense Foods

Even if you're following the keto diet, you may not be eating enough nutrient-dense foods. This can result in deficiencies and hinder your weight loss efforts. Make sure to include a variety of nutrient-rich foods in your diet, such as leafy greens, nuts, and healthy fats. These foods will provide your body with the essential vitamins and minerals it needs to function properly.

Micronutrient Deficiencies

The keto diet may increase your risk of developing micronutrient deficiencies, including deficiencies in folate (B9), biotin (B7), selenium, choline, vitamins A, E, D, chromium, iodine, magnesium, and molybdenum. These deficiencies can impact your metabolism, moods, cravings, hormones, and energy levels. To prevent these deficiencies, focus on including a variety of keto-friendly foods in your diet, such as grass-fed meat, wild-caught fish, liver, spinach, nuts, and seeds. You may also consider taking a high-quality multivitamin supplement to ensure you're meeting your micronutrient needs.

Inadequate Intake of Specific Vitamins and Minerals

In addition to potential micronutrient deficiencies, you may also be at risk of inadequate intake of specific vitamins and minerals on the keto diet. For example, vitamin A, B vitamins, vitamin C, vitamin D, vitamin K, and minerals like sodium, potassium, magnesium, and calcium are all important for overall health and proper bodily functions. Include keto-friendly food sources of these vitamins and minerals in your diet and consider taking supplements if needed.

Imbalanced blood sugar levels

How Blood Sugar Works

Blood sugar, or blood glucose, is the main form of sugar in your blood and is your body's primary energy source. When you eat a meal, your body breaks it down, and sugars enter your bloodstream. When the amount of sugar in your blood increases, it signals to the pancreas to release insulin, a hormone that helps the sugar in your bloodstream enter cells to be used for energy.

How Blood Sugar Impacts Weight

When the body is overloaded with blood sugar, excess sugar is set aside and stored in fat cells. This can happen every time we eat or drink. Even if only a small amount is stored in fat cells each day, it can easily add up to gaining an extra 10 lbs or more every year.

Signs of Unbalanced Blood Sugar

• Feeling hungry soon after a meal
• Cravings for sweet foods
• Wanting to snack often
• Brain fog or a lack of focus
• Moodiness or feeling down
• Dips in energy levels
• Acne or skin breakouts
• Constantly feeling exhausted

How to Balance Blood Sugar on Keto

If you are gaining weight on keto, you may be eating too many carbs, which can kick you out of ketosis. However, it's important to note that not all carbs are created equal. Simple carbohydrates, like those in processed foods, spike your blood sugar and don't provide nutritional value. On the other hand, complex carbohydrates like whole grains, fruits, and vegetables are broken down more slowly, giving your body time to process them effectively.

To balance your blood sugar on keto:

• Monitor your carbohydrate intake and make sure you're consuming enough healthy fats.
• Eat foods high in healthy fats like olive oil and coconut oil to keep your blood sugar levels stable.
• Stay hydrated and avoid processed foods.
• Eat fiber-rich foods first, as fiber slows the release of glucose.
• Add healthy proteins to every meal and eat them before carbs.
• Choose complex carbs like whole grains and fruits, and eat them last.
• Take short walks after each meal to burn excess glucose.
• Drink more water and green tea, ideally before a meal, as water is filling.
• Try apple cider vinegar before a meal to lower glucose impact.
• Eat fermented foods or take a probiotic to help lower fasting blood sugar levels.
• Avoid highly processed, sugar-laden snacks.

Frequently asked questions