Weight Creep: Maintenance Keto And The Scale Mystery

The keto diet is a popular way to lose weight, but what happens when the scales start tipping in the wrong direction? Weight gain on keto can be caused by a number of factors, including eating too many carbs, consuming too many pre-made, packaged foods, and excessive snacking. It can also be caused by stress and lack of sleep, as high levels of stress can lead to weight gain and poor quality sleep can cause your body to pack on the pounds. To get back on track, try tracking your food intake, only eating when hungry, avoiding packaged foods, lowering your stress levels, and prioritising sleep.

Eating too many carbs

If you've been indulging in a few too many carb-heavy treats, it might be time to cut back. Here's why: eating too many carbs can kick you out of ketosis, which is the whole point of the keto diet. Ketosis is a metabolic state where your body burns fat for energy instead of glucose. And if there are too many carbs in your system, your body will happily use those for fuel instead, which defeats the purpose of keto.

So, what are these carbs hiding in? It's important to be mindful of your portion sizes, especially with keto-friendly foods. While you might be reaching for that second helping of broccoli and cheese, remember that even these low-carb foods can add up. Check your serving sizes and be aware of your daily carb count.

Another culprit could be hidden carbs. These are the sneaky little devils that lurk in seemingly keto-friendly foods. For example, that creamy coffee you're sipping on—if it's made with a lot of milk, you're getting a good dose of carbs there. And what about your condiments? Some sauces and dressings can be loaded with hidden sugars and carbs. Always read the labels and be mindful of these hidden carb bombs.

And let's not forget about those keto treats. Just because they're keto doesn't mean they're carb-free. In fact, some of these treats can be quite carb-heavy. From keto cookies to fat bombs, these snacks might be helping you stick to the keto lifestyle, but they could also be the reason your weight is creeping up. Remember, it's treat, not trick!

Finally, alcohol. While it's not a carb per se, alcohol can affect how your body processes and stores carbs and fat. So, that nightly glass of wine or the occasional cocktail could be the reason your weight loss has stalled. Try to limit your alcohol intake and always opt for low-carb drinks.

Eating too many calories

Even when following a keto diet, it is still possible to consume too many calories, which can lead to weight gain. Many keto-friendly foods are calorie-dense, including avocados, olive oil, full-fat dairy, and nuts. While these foods are nutritious and filling, it is important to be mindful of portion sizes and not overindulge.

To achieve weight loss, it is necessary to create a calorie deficit, which can be done by reducing calorie intake or increasing physical activity. Snacking throughout the day on high-calorie keto foods can quickly add up, preventing you from achieving the desired calorie deficit. Therefore, it is recommended to pay attention to portion sizes and only snack in moderation between meals.

Additionally, when transitioning off the keto diet, it is important to gradually decrease your fat intake. Returning to a diet high in added sugars and saturated fats can lead to excess calorie consumption and potential weight gain. Instead, focus on incorporating more lean proteins, vegetables, and wholesome carbohydrates, while still including healthy fats in moderation.

To ensure you are not consuming too many calories, consider tracking your food intake using an app or food journal. This will help you become more aware of the calorie content of different foods and make it easier to adjust your diet as needed.

Lack of physical activity

If you've been sedentary for extended periods, your weight gain could be a result of a lack of physical activity. Exercise and physical activity are crucial components of a healthy lifestyle, especially when maintaining weight during keto.

When you engage in physical activity, your body burns calories, which can help counterbalance the number of calories you consume. If you're not physically active, the energy from the food you eat gets stored as fat, leading to weight gain. To maintain your weight, it's essential to expend energy through movement and exercise.

Additionally, physical activity helps boost your metabolism. When you're active, your body's metabolic rate increases, which means you burn more calories, even at rest. A higher metabolic rate can help you maintain your weight by ensuring that the energy from your food is efficiently used and preventing it from being stored as fat.

To counter the effects of a sedentary lifestyle, incorporate regular exercise into your routine. Aim for a mix of cardiovascular exercise and strength training. Cardiovascular exercises, such as walking, running, or swimming, help burn calories and improve heart health. Strength training, on the other hand, builds muscle mass, which increases your basal metabolic rate, leading to more efficient calorie burning throughout the day.

It's also important to simply increase your daily movement. Take breaks from sitting or standing still by taking short walks, using the stairs instead of the elevator, or doing some light stretching. These small, incremental movements throughout the day can make a significant difference in your overall activity level and help prevent weight gain.

Stress and lack of sleep

Stress

When you're stressed, your body releases a hormone called cortisol, which can interfere with weight loss in a few ways:

• Cortisol can lead to increased fat storage: Cortisol tells your body to store more fat because it perceives a threat to your survival. This is obviously not ideal if you're trying to lose weight.
• Stress can lead to binge eating: When stressed, many people turn to comfort foods, which can lead to a cycle of binge eating, followed by shame and restrictive eating. This cycle can be difficult to break and can hinder weight loss.
• Stress can cause a lack of self-care: When stressed, healthy eating and self-care often fall by the wayside. Sticking to a keto diet requires willpower and discipline, which can be in short supply when you're stressed.

Lack of Sleep

Not getting enough sleep can also impact your weight:

• Sleep deprivation can lead to decreased activity: When you're tired, you're less likely to be physically active, which means you burn fewer calories.
• It can lead to longer eating windows: Staying awake for longer means more opportunities to eat. This can lead to snacking and a higher caloric intake.
• It can disrupt your natural circadian rhythm: An irregular sleep schedule can interfere with your body's natural circadian rhythm, which regulates important functions like healthy digestion and metabolism.
• Lack of sleep can increase stress: Not getting enough sleep can leave you feeling more stressed, which, as we've seen, can have its own negative impacts on weight loss.

What to Do About It

• Exercise: Daily movement has been shown to be beneficial in reducing stress levels. Even a 20-minute walk or a yoga session can help.
• Bedtime routine: Establish a bedtime routine and stick to it. Go to bed and wake up at the same time each day, and wind down for at least an hour before bed without screens or other stimulants.
• Limit caffeine: Reduce your caffeine intake, especially close to bedtime.
• Relaxation techniques: Practice relaxation techniques such as meditation or reading before bed to help you unwind.
• Limit screen time: Avoid using electronic devices at least 2 hours before bed, as the blue light emitted by screens can interfere with melatonin production and disrupt your sleep.
• Manage stress: Find stress-relieving practices that work for you, such as meditation, journaling, or daily walks.

Eating too many keto-branded foods

While the ketogenic diet has gained popularity, so have keto-branded products. These are often processed foods that are marketed as keto-friendly due to their low carb and high fat content. However, just because a food is labelled 'keto' doesn't mean it's healthy or conducive to weight loss. In fact, many of these products are highly processed and can contribute to weight gain.

Keto-branded foods are often high in calories, and it's easy to overeat them because they're designed to taste good. For example, a single keto-branded snack bar could contain upwards of 300 calories and a significant amount of fat. While fat is an essential part of the keto diet, too much of it can lead to weight gain. Additionally, these processed keto foods often contain unhealthy additives, preservatives, and inflammatory seed oils, which can also contribute to weight gain and overall poor health.

Furthermore, these keto-branded products often encourage consumption of unhealthy fats, such as those found in pork rinds or excessive amounts of saturated fat from dairy. While some saturated fat is acceptable, too much can have negative health consequences. It's important to focus on consuming healthy fats, such as those from avocados, nuts, seeds, and olive oil, rather than relying on processed keto snacks.

To stay on track with your keto maintenance, it's best to limit these keto-branded products and opt for whole, unprocessed foods. Preparing your own keto meals and snacks allows you to control the ingredients, quality, and quantity of your food, ensuring you maintain your weight and improve your overall health. Remember, just because an item is labelled 'keto' doesn't mean it's the best choice for your health or weight management goals.

Frequently asked questions