Jeffrey Salazar
The keto diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve their health. However, it is not always effective, and some people may even gain weight on a keto diet. This can be frustrating, especially if you feel like you're doing everything right.
There are several reasons why you might be gaining weight on keto. Firstly, you may not be in ketosis, which is the state where your body burns fat for energy instead of carbohydrates. This can happen if you're still eating too many carbs. Secondly, not counting calories can lead to weight gain on keto. Many keto-friendly foods are high in calories, so it's important to track your calorie intake and maintain a deficit. Thirdly, snacking too much, even on healthy foods, can cause weight gain. It's important to keep snacks to a minimum and track your intake.
Other reasons for weight gain on keto include eating too much protein, which can kick your body out of ketosis, consuming too many calories, underlying health conditions such as hypothyroidism or polycystic ovarian syndrome, stress and lack of sleep, and lack of physical activity.
To maximise weight loss on keto, it's important to get adequate sleep, reduce stress, be more active, and consume whole, nutritious, low-carb foods.
| Characteristics | Values |
|---|---|
| Reason for weight gain on keto | Not tracking food intake, not in ketosis, not counting calories, eating too much protein, too many carbs, too much fat, drinking alcohol, lack of exercise, underlying health condition, certain medications, stress, sleep deprivation, etc. |
| How to fix it | Track food intake, ensure ketosis, count calories, moderate protein intake, reduce carbs, reduce fat, avoid alcohol, exercise regularly, check for underlying health conditions, review medications, reduce stress, get adequate sleep, etc. |
What You'll Learn
Eating too many carbs
If you're eating too many carbs, you may not be able to reach or maintain ketosis, which can hinder your weight loss goals. Even keto-friendly foods can add up, so tracking your carb intake is crucial. For example, a medium-sized banana has a similar carb count to a McMuffin, and grapes are also high in carbs. These may be healthy foods, but they can still contribute to preventing ketosis.
Additionally, eating too many carbs can lead to an overall higher calorie intake, which can also result in weight gain. Many keto-friendly foods are calorie-dense, so it's important to be mindful of portion sizes and track your calorie intake to ensure you're maintaining a deficit.
Furthermore, eating too many carbs can cause an increase in insulin levels, especially for those with type 2 diabetes. Insulin is a hormone that stores fat, so higher levels can hinder weight loss.
To avoid these issues, it's important to be aware of your carb intake and ensure it aligns with the recommended range for ketosis. This may involve making some adjustments, such as opting for lower-carb fruits like blackberries, raspberries, and blueberries, or choosing unprocessed foods like eggs, nuts, or celery sticks instead of processed low-carb options.
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Eating too much fat
While the keto diet is all about eating fat, it's important to remember that not all fats are created equal. Eating too much of the wrong types of fat can lead to weight gain and potential health issues.
Weight Gain
Firstly, it's important to understand that fat is the most calorically dense macronutrient. This means that gram for gram, fat contains more than twice as many calories as protein or carbohydrates. Therefore, if you're eating too much fat on keto, you're likely consuming too many calories, which can lead to weight gain.
Types of Fat
When it comes to fat, it's important to distinguish between unsaturated fats and saturated fats. Unsaturated fats, such as those found in avocado, olive oil, nuts, and fatty fish, are considered heart-healthy and anti-inflammatory. On the other hand, saturated fats, like those found in butter, fatty meats, and some cheeses, can increase your risk of heart disease by raising your LDL ("bad") cholesterol levels.
Portion Control
Even if you're consuming healthy fats, it's still possible to overeat and gain weight. Portion control is crucial, especially when it comes to fat-dense foods. A registered dietitian recommends choosing leaner meats, like skinless chicken and turkey, and adding fat to your meals in moderation, rather than choosing high-fat meats like bacon and sausage.
Inflammation
In addition to weight gain, consuming too much of the wrong types of fat can lead to increased inflammation in the body. A study published in the Journal of Investigative Dermatology linked a keto diet high in medium-chain triglycerides (a type of fat found in coconut and fish oil) to an increased risk of inflammation, especially in the skin.
Overall Recommendations
To follow a healthy keto diet, focus on consuming healthy fats from whole food sources like avocados, olive oil, nuts, and fatty fish. Limit your intake of saturated fats and be mindful of your portion sizes. Additionally, add some non-starchy vegetables to your meals, as these are low in carbohydrates and provide additional nutrients and fiber.
Remember, while keto can be a powerful tool for weight loss and improved health, it's important to tailor it to your individual needs and health status. Consult with a healthcare professional or registered dietitian to ensure you're following a safe and effective keto diet plan.
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Not eating whole foods
You're Eating Too Many Highly Processed Foods
Highly processed foods are typically packed with calories but devoid of essential nutrients like protein and fibre, which keep you feeling full. A 2019 study found that those who ate the most ultra-processed foods were 32% more likely to be obese. Another small study found that participants ate about 500 more calories per day on an ultra-processed diet.
You're Not Eating the Right Foods
On top of highly processed foods, consuming excess sugar, salt and saturated fat is strongly linked to weight gain. Sugar and fat mess with your brain's satiety signals, so it can't tell when you're full, leading to overconsumption. A 2019 study found that participants eating an ultra-processed diet consumed 500 more calories than those on a minimally processed diet, despite the meals containing the same number of calories, sugars, fibre, fat and carbs.
You're Not Moving Enough
Inactivity is a key factor in weight gain. Research shows that a lack of exercise is one of the main drivers of being overweight or obese. A 2010 study found that participants moved less after reducing their food intake and didn't compensate by consuming fewer calories, leading to weight gain.
You're Not Getting Quality Sleep
A lack of sleep can trigger weight gain. Not sleeping enough can drive poor food choices, reduce your desire to exercise, and affect the hormones that regulate your metabolism. When you don't sleep enough, your body increases ghrelin, which makes you feel hungry, and decreases leptin, which helps you feel full.
You're Too Stressed
High stress levels can raise your cortisol levels, which can impact your body in several ways. Some people turn to food as a way of dealing with stress. Stress also raises your blood sugar levels, and when this happens for too long, your body can end up storing the excess sugar as fat.
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Consuming too many calories
Even when following a keto diet, it is still possible to consume too many calories, which can lead to weight gain. While keto meals are often more satiating, it is still possible to eat too much, especially if you are snacking on high-calorie foods throughout the day.
To lose weight, you need to be in a calorie deficit, which means consuming fewer calories than you expend. This can be achieved by reducing your calorie intake, increasing your physical activity, or a combination of both.
Many keto-friendly foods are high in calories, including avocados, olive oil, full-fat dairy, and nuts. While these foods can be part of a healthy keto diet, it is important to monitor your portion sizes and not overdo it.
In addition to portion control, you can also try increasing your physical activity levels to create a larger calorie deficit. Incorporating more physical activity into your lifestyle is not only important for weight loss but also for improving your overall health. Exercise helps to burn calories, build muscle, and boost your metabolism.
It is also important to note that not all calories are created equal. The quality of your calories matters, and it's crucial to choose nourishing, well-balanced meals. Focus on consuming high-quality protein, natural fats, and nutrient-dense fibrous carbohydrates, especially above-ground vegetables.
By making these adjustments and being mindful of your calorie intake, you can get back on track with your weight loss goals while following a keto diet.
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Not exercising enough
Regular exercise is an important part of staying healthy and can be especially important when on a keto diet. This is because the high-fat foods eaten on a keto diet are calorically dense, and burning calories through exercise can help a person reach their desired weight.
Exercise stimulates the body's metabolism and burns calories. It also helps build muscle, which can give your metabolism a boost by increasing the amount of energy burned at rest.
If you are not exercising enough, you may be taking in more calories than you are burning, which can lead to weight gain.
You don't have to dedicate large chunks of your day to exercise to increase your physical activity level. Start with more physically demanding activities such as taking the stairs, walking instead of driving, and standing at your desk. If you have the time, scheduled exercise is also very effective in aiding weight loss. Choose a physical activity you enjoy, such as yoga, pilates, dancing, cycling, or Zumba, to maximize your chances of success.
Creating a workout schedule and sticking to it is the best way to bolster a healthy exercise habit. Set a goal of three to four days a week and choose a time that's most convenient for your schedule. Keep yourself motivated by storing a gym bag in your car for after work or by laying out your exercise clothes before bed to keep you on task for early morning workouts.
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Frequently asked questions
Yes, it is possible to gain weight on a keto diet. This can be due to various reasons such as not being in ketosis, not counting calories, eating too much protein or fat, underlying health conditions, stress, or lack of sleep.
Sudden weight gain on keto can be due to overconsumption of fats like coconut oil, butter, and other oils. It can also be because you're consuming more calories than you burn, even if they are keto-friendly foods.
It is common to gain some weight initially when starting a keto diet. This can be due to increased fluid retention, adjustment to the new diet, consumption of too much fat and oil, or simply consuming more calories than your body burns.
To avoid weight gain on keto, it is important to track your food intake and macros, ensure you are in ketosis, count calories, limit snacking, and maintain a calorie deficit. Additionally, focus on whole foods, manage stress, get adequate sleep, and incorporate regular exercise.
A keto diet has several potential benefits beyond weight loss. It can help lower blood sugar, which is important for people with diabetes. It may also help reduce blood pressure and lower the risk of heart disease and inflammatory conditions.
