Keto Macros: Weight Gain Conundrum

There are many reasons why someone might gain weight while strictly following their keto macros. Firstly, it is important to ensure that you are in a state of ketosis, which is a metabolic state where the body burns fat instead of glucose for fuel. This can be achieved by restricting carbohydrate intake to a maximum of 20-50 grams of net carbs per day. If you are consuming too many carbs, your body may not enter ketosis, which can hinder weight loss. Additionally, not counting calories can also lead to weight gain on a keto diet. Many keto-friendly foods are high in calories, so it is crucial to maintain a calorie deficit. Furthermore, consuming too much protein can kick your body out of ketosis, so it is important to stay within the recommended range of 10-20% of your daily intake. Eating too much fat can also lead to weight gain, as fat is the most calorically dense macronutrient. Alcohol consumption can also slow down weight loss and contribute to weight gain. Finally, lack of exercise, underlying health issues, and stress can also impact weight gain or loss.

Not in ketosis

If you're gaining weight while on a keto diet, it could be because you're not in ketosis. Ketosis is a metabolic state where your body is depleted of glucose and switches to using fat as an energy source. This is achieved by consuming less than 20g of carbohydrates per day or by using intermittent fasting.

• You're eating too many carbs: Even keto-friendly foods can add up to too many carbs per day if you're not careful. Be mindful of higher-carb veggies like broccoli, Brussels sprouts, cabbage, and cauliflower.
• You're not tracking your carb intake: It can be difficult to gauge exactly how many carbs equal 20 to 50 net carbs a day. Use a macro-tracking app to ensure you're staying within your limits.
• You're eating too much protein: Eating too much protein can kick you out of ketosis through a process called gluconeogenesis, where your body converts extra protein into sugar (carbs).
• You're not eating enough fat: Your keto plate should have about equal volumes of protein and fat. A gram of fat contains more than twice the calories as a gram of protein, so you probably need less fat than you think.
• You're not in a calorie deficit: Even on a keto diet, it's possible to overeat. Nuts are a common offender, as they are calorie-dense and easy to overeat. Make sure you're consuming fewer calories than you expend.
• You're stressed: Chronic stress can cause many health issues, including weight gain. When you're stressed, your body releases hormones like cortisol, which can increase blood glucose levels and hinder fat burning.
• You're not getting enough sleep: Sleep deprivation can hamper weight loss by increasing the hunger hormone, ghrelin, impairing insulin function, and elevating cortisol levels.
• You have an underlying health condition: Certain medical conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), and Cushing's syndrome, can make weight loss difficult.

Eating too much protein

The keto diet is often misunderstood as a high-protein diet. However, it is a moderate-protein diet, with about 20% of your daily calories coming from protein. That is about 75 grams of protein for a 2,000-calorie diet.

If you eat too much protein, your body can be kicked out of ketosis through a process called gluconeogenesis. This is when your body converts the extra protein into sugar (or carbohydrates). As a result, your body prioritises burning glucose for energy instead of burning fat.

To stay in ketosis, it is important to calculate your protein needs carefully and stay within that limit. You can use a keto calculator to determine your ideal protein intake.

• Make sure protein is your first priority when calculating your keto macros.
• If you are sedentary, consume a minimum of 0.8 grams of protein per pound of lean body mass.
• For athletes or those looking to build muscle, consume 1-1.2 grams of protein per pound of body weight.
• Fill the rest of your calorie needs with healthy fats.

Remember, it is a myth that eating too much protein will kick you out of ketosis. However, calculating and tracking your protein intake is crucial to ensure you are getting enough, but not too much, to support your keto weight loss journey.

Eating too many carbs

So, how many carbs are too many? Most keto diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams per day, or 5%-10% of your total calorie intake. This amount can vary depending on the individual, as some people can eat more carbs and still stay in ketosis, while others may need to restrict their carb intake further. However, as a general rule, if you're consuming more than 50 grams of carbs per day, you may be disrupting ketosis.

It's important to note that not all carbs are created equal. Some carb sources, such as starchy vegetables like potatoes, sweet potatoes, yams, and certain types of squash, can be high in carbs and should be limited on a keto diet. On the other hand, non-starchy vegetables like leafy greens, cucumbers, asparagus, and zucchini are lower in carbs and can be consumed in larger quantities.

Additionally, it's crucial to track your carb intake to ensure you're staying within the recommended range. Using a food tracking app or keeping a food journal can help you monitor your carb intake and make adjustments as needed.

Furthermore, it's important to be mindful of hidden carbs, as they can add up quickly. Carbs can be found in unexpected sources such as dairy, nuts, and even cruciferous vegetables like broccoli and cauliflower. Therefore, it's essential to read labels, check carb counts, and be aware of the carb content in the foods you're consuming.

By limiting your carb intake, tracking your consumption, and being mindful of hidden carbs, you can ensure that you're not eating too many carbs and giving your body the best chance to achieve ketosis and burn fat effectively.

Lack of exercise

• Decreased energy levels: The keto diet involves a drastic reduction in carbohydrate intake, which is the body's main source of energy. This can lead to decreased energy levels, especially during the initial stages of adapting to using fat for fuel instead of carbohydrates.
• Impaired muscle growth: Muscle growth requires adequate protein intake, which may be restricted on a keto diet. Additionally, the lower calorie intake associated with keto diets can make it challenging to consume enough protein to promote muscle synthesis and repair.
• Limited endurance: The keto diet may impair performance during high-intensity workouts. High-intensity exercises rely primarily on carbohydrates for fuel, and the body can struggle to burn fat as efficiently. This can result in reduced endurance and increased fatigue.
• Weight loss plateau: Lack of exercise, combined with other factors such as stress and inadequate sleep, can contribute to a weight loss plateau. Including regular physical activity in your routine can help boost metabolism and burn more calories.
• Snacking and calorie intake: Lack of exercise, combined with excessive snacking on keto-friendly foods, can lead to increased calorie intake. Even on a keto diet, it is possible to consume more calories than you burn, hindering weight loss.

Underlying health issues

While the keto diet is often adopted to lose weight and improve health, it must be implemented correctly to be effective. Even if you are strictly following your keto macros, underlying health issues can significantly impact weight, fat distribution, and body composition.

Dr. Berg notes that categorizing different body types based on potential underlying health problems is helpful in finding effective solutions that improve well-being and support healthy weight loss. For example, individuals with thyroid gland issues often experience unexplained weight gain all over the body, a hallmark of the thyroid body type. In contrast, people with protruding bellies are more likely to fit the liver body type, typically associated with poor liver function, excessive alcohol consumption, cirrhosis, or fatty liver disease.

Other underlying medical issues that can cause weight gain or prevent weight loss include:

• Hypothyroidism
• Polycystic ovarian syndrome (PCOS)
• Cushing's syndrome
• Depression
• Hyperinsulinemia (high insulin levels)
• Anxiety
• Alzheimer's disease
• Non-alcoholic fatty liver disease (NAFLD)

If you are having a difficult time losing weight even though you are doing everything right, it is a good idea to rule out any medical issues that may be preventing weight loss success. Treating the underlying condition may resolve the issue.

Frequently asked questions