Keto Weight Gain: What's The Deal?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss. However, some people may experience weight gain on this diet due to various reasons. One of the main reasons is not achieving and maintaining ketosis, a metabolic state where the body burns fat for energy instead of glucose. This can happen if you're consuming too many carbs or too much protein. Other reasons for weight gain on keto include consuming too many calories, frequent snacking, underlying medical conditions, stress, lack of exercise, and imbalanced intestinal microflora. It's important to note that weight gain can also be due to muscle gain, especially if you're exercising regularly. To optimize weight loss on keto, it's crucial to track your macronutrients, consume nutritious whole foods, manage stress, get adequate sleep, and incorporate physical activity into your routine.

Not being in ketosis

One of the most common reasons for weight gain on keto is an inconsistent carb intake that prevents your body from reaching ketosis, a metabolic state in which your body burns fat for energy instead of glucose.

To reach ketosis, your carbohydrate intake must be drastically reduced. Carbohydrates should represent only 5-10% of a person's calorie intake on the ketogenic diet, which equates to between 20 and 50 grams of carbs each day on a 2000-calorie diet.

Even if you feel like you have reduced your carb intake, you may still be consuming enough carbs for your body to produce energy from glucose, which can slow down the rate of fat burned in the body. Therefore, it is important to keep track of your carb intake to ensure you achieve ketosis.

Home testing kits can be a helpful way to ensure you are entering ketosis. These kits contain test strips that check for ketones in the urine, or you can use a small machine called a ketone breath analyser that detects ketones in the breath.

If you are not in ketosis, it is likely that you are consuming too many acceptable carbs. On the keto diet, several types of carbohydrates are acceptable, including nuts, dairy, and some vegetables. While these foods are typically high-fat and nutrient-dense, they also contain carbohydrates, and eating too many of them will prevent you from achieving and maintaining ketosis.

Sugar alcohols, which are often used as sweeteners on the keto diet, can also affect your blood sugar levels and prevent you from entering ketosis.

How to Achieve Ketosis

To achieve ketosis, it is crucial to limit your net carb count to no more than 20 to 50 grams per day and consume plenty of healthy fats and moderate amounts of protein.

Other Reasons for Weight Gain on Keto

In addition to not being in ketosis, there are several other reasons why you may be gaining weight on the keto diet:

• Consuming too many calories, especially from high-fat foods
• Lack of exercise
• Stress
• Underlying health issues, such as thyroid issues or liver problems
• Imbalanced intestinal microflora
• Consuming too much alcohol

Not counting calories

Even when on a keto diet, it is still possible to eat too many calories, which can lead to weight gain. Many keto-friendly foods are high in calories, so it is important to track your calories and maintain a deficit.

When you are consuming a high-fat diet, it is very easy to go overboard on the calories. To make sure you don't overindulge, it is recommended to track your food intake using an app to see where your caloric level is and adjust accordingly.

To lose weight, you need to burn more calories than you consume. People who consume too many calories may gain weight, even if they are in a state of ketosis. Sticking to a balanced meal plan can help a person work toward their ideal weight.

When trying to lose weight, it is 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 are unlikely to lose weight. Because many keto-friendly foods, including avocados, olive oil, full-fat dairy, and nuts, are high in calories, it is 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 is 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.

Eating too much protein

On a keto diet, it is recommended that 55-60% of a person's calorie intake should come from fat, which leaves little room for protein. If protein makes up more than 35% of a person's diet, they may not go into ketosis. Therefore, it is important to monitor protein intake and make sure it does not exceed the recommended amount.

However, it is also important to note that protein is a necessary component of any diet. It is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. Therefore, it is not advisable to cut down on protein completely. Instead, the focus should be on getting adequate amounts of protein while also ensuring that it does not exceed the recommended limit.

Additionally, eating more protein can be beneficial for weight loss on a keto diet. Protein is more satiating than fat, which means it can help people feel fuller for longer and reduce the tendency to overeat. It also has fewer calories than fat, as the body uses up some of the calories from protein to burn it as fuel. Finally, a protein-deficient diet can have serious side effects such as worsened workout performance, neuron atrophy, and a weaker immune system. Therefore, it is important to find the right balance and ensure that protein intake is adequate without exceeding the limit.

Consuming too many calories

While on the keto diet, it is still possible to consume too many calories, which can lead to weight gain. This is because many keto-friendly foods are high in calories. For example, foods such as avocados, olive oil, full-fat dairy, and nuts are all calorie-dense. Therefore, it is important to monitor your calorie intake and ensure you are not overeating, even if the foods are keto-approved.

To avoid overindulging, it is recommended to track your food intake using an app to see your caloric level and make adjustments as needed. Creating a calorie deficit is crucial for weight loss, and this can be achieved by reducing your calorie consumption or increasing physical activity.

It is worth noting that consuming too few calories can also be detrimental to your weight loss goals. A significant calorie deficit can cause your body to reduce its calorie needs, leading to a weight loss plateau. Hence, consulting a dietician to determine your ideal calorie intake based on your weight and gender is advisable.

In addition to calorie intake, portion size also matters. Eating large portions of even keto-approved foods can result in consuming too many calories. Therefore, paying attention to portion sizes and snacking in moderation are important to create the necessary calorie deficit for weight loss.

Underlying health conditions

While the keto diet can be an effective way to lose weight, underlying health conditions can sometimes make weight gain or weight loss difficult. Here are some of the health conditions that can contribute to weight gain or prevent weight loss:

• Hypothyroidism
• Polycystic Ovarian Syndrome (PCOS)
• Cushing's Syndrome
• Depression
• Hyperinsulinemia (high insulin levels)

If you are experiencing unexpected weight gain or difficulty losing weight while on the keto diet, it is recommended to consult a doctor to rule out any underlying health conditions. Treating the underlying condition may resolve the issue.

In addition to health conditions, certain medications can also cause weight gain or make it challenging to lose weight. If you have recently started a new medication, be sure to check for side effects that may impact your weight, such as slowed metabolism, greater fluid retention, increased appetite, or increased body fat storage.

Frequently asked questions