Keto Weight Gain: Month Three Mystery Solved

The keto diet is a low-carb, high-fat method of eating that has been adopted by many looking to lose weight and improve their health. While the keto diet can be an effective weight loss tool, there are several reasons why someone may not be seeing the results they desire. For example, you may be eating too many carbs, consuming too many calories, or have an underlying medical issue. It's also important to remember that weight loss can vary from person to person and that small, consistent changes are key to losing and maintaining weight in a healthy way.

Weight gain does not equal fat gain

Weight gain and fat gain are not the same thing. Weight gain can be caused by a variety of factors, including water retention, muscle gain, and increased waste in the body. It is also common to experience daily weight fluctuations, which can be influenced by factors such as stress, cortisol levels, sleep quality, and water retention. These fluctuations can result in temporary weight gain that is not indicative of fat gain.

When starting a keto diet, it is typical to experience a rapid weight loss within the first week, which is often attributed to the loss of water weight rather than fat loss. Carbohydrates require water to be stored in the body, and when carb intake is reduced, the body uses up its glycogen stores, leading to the elimination of excess water. While this initial weight loss is not due to fat loss, it indicates a transition into ketosis, which is the desired state for burning fat.

After the first week, weight loss on the keto diet usually continues at a steadier pace of about 1-2 lbs per week. This is when individuals may start to notice a difference in their body composition and experience the benefits of reduced cravings and increased energy. However, weight loss may slow down after three months, and individuals may find themselves losing only 1-2 lbs every couple of weeks.

It is important to remember that weight loss is not always linear and that there will be ups and downs along the way. Comparing one's weight loss journey to others can be discouraging, as each person's experience is unique. Instead, it is recommended to focus on personal progress and track weight loss and body measurements to get a comprehensive understanding of the changes occurring in the body. Additionally, calculating one's macronutrient intake and adjusting it periodically can help ensure that the diet remains aligned with an individual's changing body and activity levels.

To summarize, weight gain does not always equate to fat gain. Factors such as water retention, muscle gain, waste, and daily fluctuations can influence weight. When following a keto diet, individuals may experience rapid initial weight loss due to water weight loss, followed by steadier weight loss over time. It is important to focus on personal progress, track measurements, and adjust macronutrient intake accordingly to achieve long-term weight loss goals.

Daily weight fluctuations are normal

It's important to remember that daily weight fluctuations are completely normal and can be caused by a variety of factors, such as:

• Food intake and water consumption: The amount of food and water you consume throughout the day can cause your weight to fluctuate. To get a more accurate representation of your weight change, try weighing yourself at the same time each day, such as first thing in the morning after a glass of water.
• Muscle mass gain: If you're exercising regularly and consuming adequate protein, you may be gaining muscle mass and increasing bone density. This can cause your weight to increase or stay the same, even if you're losing body fat.
• Post-workout weight gain: Intense exercise can lead to muscle damage, swelling, and increased glycogen storage, which may result in temporary weight gain. However, this will not impact your long-term weight loss goals.
• Menstrual cycle: Many females experience weight fluctuations of up to 3-6 pounds during their menstrual cycle due to hormonal changes and water weight variations.
• Cheat meals: Indulging in higher-salt or carb-heavy processed foods can lead to water retention and apparent weight gain.
• Digestive system: It can take 2-5 days for food to travel through your digestive system and leave your body, so your scale weight can be influenced by how regular you are.
• Measurement errors: While digital scales are generally precise, dial scales are less accurate and can result in abnormal weight fluctuations.

To get a more accurate understanding of your health and body composition, consider tracking other metrics in addition to your weight, such as body fat percentage, waist-to-hip ratio, progress photos, and clothing fit. Remember that weight loss is a slow and steady process, and consistent action and patience are key.

You may be eating too many calories

When trying to lose weight, it’s critical to create a calorie deficit. This can be achieved by either reducing the number of calories that you consume or by expending more calories through increased physical activity.

If you switch to a keto diet and don’t watch your calorie intake, you’re unlikely to lose weight. Because many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories, it’s important not to overdo it.

Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, it’s entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.

Paying attention to portion size, increasing physical activity, and snacking in moderation between meals can help create the calorie deficit needed to lose weight.

Calorie-Dense Foods

Because the keto diet is a low-carb, high-fat diet, it's easy to overdo it on calorie-dense foods. Avocados, olive oil, full-fat dairy, and nuts are all examples of keto-friendly foods that are also high in calories.

Portion Control

To avoid consuming too many calories, it's important to pay attention to portion size. Eating reasonable portions of keto-friendly foods will help you stay within a healthy calorie range.

Physical Activity

In addition to controlling your calorie intake, increasing your physical activity can also help create a calorie deficit. This can be achieved by incorporating more movement into your daily routine, such as taking walks, using the stairs instead of the elevator, or engaging in more structured exercise like jogging or swimming.

Snacking in Moderation

Snacking on high-calorie keto foods throughout the day can also contribute to consuming too many calories. It's important to snack in moderation and choose lower-calorie options, such as non-starchy vegetables or proteins, to keep you feeling full without the extra calories.

You may be stressed and not getting enough sleep

If you're stressed and not getting enough sleep, this could be the reason your weight is up three months into your keto journey.

First of all, it's important to note that a good night's sleep is crucial for weight loss. Not getting enough sleep can lead to weight gain. A study showed that those who got more sleep and had better-quality sleep were able to achieve a 5% or more weight loss. Sleep deprivation can cause hormonal changes that increase hunger and decrease the feeling of fullness. It also results in a decrease in the rate of metabolism, which leads to less fat mass loss.

Additionally, when you're tired during the day, you're more likely to crave sugar and high-carb foods, which can be detrimental to your keto goals. Lack of sleep can also cause increased stress and irritability, which may lead to emotional eating at night for comfort.

To improve your sleep, try to get the recommended seven to nine hours of sleep per night for adults. Assess your sleep hygiene by avoiding screen time before bed and turning to a book or audiobook instead. If stress is keeping you up, get out of bed and do something that's not overly stimulating, like knitting or Sudoku, in a low-light environment.

Remember, it's normal to experience weight fluctuations during your keto journey. Give your body time to adjust to this new way of eating, and focus on your overall progress rather than daily weigh-ins.

You may have unrealistic weight loss expectations

It's understandable that you want to see quick results when starting a new diet, but it's important to remember that weight loss varies from person to person. Even though the keto diet can promote weight loss when properly followed, the rate at which you lose weight may not be rapid, and that's okay. Small, consistent changes are the key to losing and maintaining weight in a healthy way.

Most experts recommend that losing 1-3 pounds or about 0.5-1 kg per week (depending on weight) is best. If you adopt a new workout routine that involves weight lifting, you may gain muscle while losing fat. Though this can lead to slower weight loss, putting on muscle mass and decreasing fat mass benefits health in many ways. It can reduce your risk of heart disease and improve bone health.

Instead of relying solely on the scale, take weekly measurements of your arms, thighs, and midsection to track your progress. Having a lower body weight doesn't always equal better health outcomes. Relying on a single number like this doesn't give an accurate representation of the whole picture when it comes to your health or body composition.

Other Ways to Track Your Weight Loss and Wellbeing

• Body Fat Percentage: This can be determined through a DEXA scan, skin calipers, bioelectrical impedance scales, or photo comparisons.
• Waist to Hip Ratio: Waist circumference and waist-to-hip ratio are easy to measure at home and provide insight into your body composition and health status.
• Progress Photos: Taking photos from the front, back, and side under the same lighting conditions can help you see changes that may have otherwise gone unnoticed.
• Clothing Fit: How your clothes fit can be a useful indicator of changes in your body composition or weight distribution over time.
• Mental and Emotional Habits: Focusing on health-centered measures such as energy levels, daily activity, mood, and self-esteem can be beneficial, especially if you tend to have negative thoughts or behaviours around weight loss.

Frequently asked questions