Keto Weight Loss: Does It Work For Everyone?

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein eating plan that has gained popularity among people looking to lose weight and improve their health. While the keto diet can lead to weight loss, it is not a sustainable or healthy long-term solution for everyone. To lose weight on keto, one must follow the diet correctly and make sure to not fall into some common traps that can hinder their progress.

Not achieving ketosis

Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. Ketosis is a metabolic state in which the body burns fat for energy instead of glucose. To reach this state, you need to drastically reduce your carbohydrate intake so that your body has to turn to fat as an alternative fuel source.

The recommended amount varies, but generally, carbohydrates should represent only 5–10% of a person’s calorie intake on the ketogenic diet. Most keto diets require a person to cut down to between 20 and 50 grams of carbs each day on a 2000-calorie-per-day diet.

However, the degree of carb restriction needed to induce ketosis varies by the person and can be affected by certain factors, such as the types of exercise you do. Some people need to limit their net carb intake to 50 grams or fewer per day, while others can get into ketosis while eating more than that.

There are a few ways to test your ketone levels to see if you're in ketosis:

• A blood test can measure the amount of beta-hydroxybutyrate in your blood.
• A breath test can measure acetone levels in your breath.
• A urine test can measure acetoacetate levels in your urine using ketone strips.

What to do if you're not achieving ketosis

If you feel like you've drastically reduced your carb intake but are still not achieving ketosis, there are a few things you can try:

• Count your carbs and make sure you're not exceeding the recommended amount.
• Increase your physical activity to deplete your body's glycogen stores.
• Try a short fast or a fat fast to get into ketosis more quickly.
• Include coconut oil in your diet, as it contains medium-chain triglycerides (MCTs) that can be used immediately for energy or converted into ketones.
• Make sure you're eating nutritious, whole foods and not just processed "keto-friendly" foods, which may be high in calories.
• Reduce your stress levels and get adequate sleep, as these factors can also impact ketosis.

Eating too much protein

While the keto diet is primarily known for its focus on restricting carbs and eating plenty of fat, protein intake also plays a crucial role in achieving success. Eating too much protein can have negative effects on your keto journey.

How Your Body Responds to Protein Intake

When you eat protein, your body triggers the release of two energy-regulating hormones: insulin and glucagon. The degree to which each hormone is released depends on factors such as your diet, gender, activity levels, and whether you have diabetes. These hormones have opposing functions: insulin stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells, while glucagon triggers glycogen breakdown, the release of fat from fat cells, and fat burning.

The Impact on Ketosis

The ratio of insulin to glucagon released in response to protein intake is a key factor in determining how your protein intake affects your ketone levels. If your body secretes much more insulin than glucagon, ketone production will be reduced, potentially kicking you out of ketosis. On the other hand, if more glucagon is released, ketone production will be stimulated.

Signs You're Eating Too Much Protein

• Ammonia Breath: Ammonia is a natural by-product of protein metabolism. When you consume large amounts of protein, ammonia production can cause your breath to smell like ammonia or even nail polish remover.
• Flu-Like Symptoms: When too much protein shifts your body out of ketosis, you may experience symptoms similar to the 'keto flu,' including low energy, irritability, headaches, muscle cramps, and digestive issues. These symptoms typically occur during the transition phase as your body bounces between burning sugar and burning fat.

Finding Your Ideal Protein Intake

The ideal protein intake on a keto diet depends on various factors, including genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, and body composition. Generally, sedentary individuals should consume 0.6-0.8g of protein per pound of lean body mass, while those who are regularly active should aim for 0.8-1.0g. If you lift weights, you may need 1.0-1.2g of protein per pound of lean body mass.

Takeaway

While protein is essential for muscle growth and repair, eating too much protein on a keto diet can impair ketone production and disrupt ketosis. To maximize weight loss, it's crucial to find the right balance of protein, healthy fats, and carbohydrates that works for your body.

Eating too many acceptable carbs

Even if you're on a keto diet, there are still some types of carbohydrates that are acceptable to eat, such as nuts and dairy. These foods are usually high in fat and contain a lot of nutrients, making them a great addition to a keto diet. However, they also contain carbohydrates, and eating too many of them can prevent you from achieving and maintaining ketosis.

To reach and maintain ketosis, your carbohydrate intake must be drastically reduced. Only around 5% to 10% of your total calories should come from carbs. This is in contrast to the standard dietary recommendation that 45-65% of calories come from carbs. This means that even acceptable carbs should be eaten in moderation.

Sugar alcohols, for example, are usually a good option for people on the keto diet as they provide sweetness without increasing net carbs in the body. However, not all sugar alcohols are the same. For instance, maltitol is technically a low glycemic index (GI) sugar, but it can still affect your blood sugar levels. Consuming too much of it may prevent you from entering ketosis.

To get an idea of how many carbs you're consuming, you can track your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed per day based on your calorie needs.

If you're eating too many acceptable carbs, you may not lose weight on the keto diet. This is because your body may not be able to enter a state of ketosis, which is when your body burns fat for energy instead of glucose. To lose weight on the keto diet, it's important to make sure you're staying within the recommended range of carb intake.

Not counting calories

Even if you are in a state of ketosis, you may still gain weight if you are consuming too many calories. To lose weight, you need to burn more calories than you consume. Therefore, it is important to keep track of the number of calories you consume.

On a keto diet, this can happen naturally due to the high-fat content of the diet, but it is still possible to overeat. For example, half a cup of almonds contains more than 400 calories. It is important to pay attention to portion size and not overdo it on high-calorie foods.

To ensure you are consuming the right number of calories, you can use fitness trackers to monitor your overall calorie consumption and ensure it is within the ideal range for weight loss.

It is also important to note that the keto diet is not a long-term solution for weight loss. While it may help in the short term, it is tough to keep the weight off in the long run. After a few weeks, it is recommended to switch to a reduced-calorie Mediterranean-style diet and increase your physical activity to manage your weight loss over time.

Additionally, the keto diet can be challenging to maintain due to its restrictive nature, and many people end up dropping out. This can contribute to unhealthy "yo-yo" dieting behaviour. The key to maintaining a healthy weight in the long term is to adopt a healthy eating pattern that you can follow consistently.

Constant snacking

While snacking can be a great way to prevent hunger between meals, it is important to be mindful of the types of snacks and the amount consumed. Even if you are snacking on healthy, keto-friendly foods, consuming large portions or snacking too frequently can result in a calorie surplus.

To manage this, it is recommended to practice moderation and choose lower-calorie options for snacks, especially if you are snacking multiple times a day. For example, opting for non-starchy vegetables or proteins as snacks can help keep you feeling full without consuming excess calories. Additionally, paying attention to portion sizes and increasing physical activity can help create the necessary calorie deficit for weight loss.

It is worth noting that the keto diet can be challenging to maintain, and it may be difficult to sustain weight loss in the long term. However, with mindful snacking habits and a balanced approach to the keto diet, it is possible to achieve and maintain a healthy weight.

Frequently asked questions