Inches Lost Before Pounds: The Keto Effect

The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its weight-loss benefits. While the diet was originally devised to help treat epilepsy, many people are turning to it to lose weight. However, some people may experience frustration when they see they are losing inches but not pounds on the scale. This phenomenon can be attributed to several factors, including water retention, increased muscle mass, bone density, or a weight loss plateau. It is important to remember that the scale is not always the most efficient way to measure weight loss goals, and there are alternative methods to track progress, such as measuring body fat percentage, clothing size, or taking progress pictures. Additionally, the keto diet may take some time to enter the state of ketosis, where the body uses ketones as its primary source of fuel, which is crucial for burning fat and losing weight.

Weight loss is not the only indicator of progress

If you're losing inches but not pounds, it could be because you're gaining muscle mass. Muscle takes up less space than fat, so it's possible to be gaining muscle and losing fat simultaneously, which would result in a slimmer physique even if the number on the scale isn't changing. This is a good thing and indicates that your body composition is improving.

Additionally, when you first start a keto diet, a lot of the initial weight loss is water weight. This is because carbs bind to water in the body, so when you cut down on carbs, your body releases this water weight. This can result in a quick drop in weight in the first week or two of the keto diet, but it's not indicative of fat loss.

Other indicators of progress besides weight loss include:

• How your clothes fit: If your clothes are fitting better and feeling looser, this is a sign that your body is changing, even if the scale isn't moving.
• Body measurements: Taking measurements of your arms, thighs, waist, etc., can help track changes in your body composition, especially if you're gaining muscle.
• Progress pictures: Taking photos every few weeks can help you see changes in your body that you might not notice just by looking in the mirror.
• Energy levels: The keto diet can lead to increased energy levels, which is a sign that it's working, even if the scale isn't moving.
• Health improvements: The keto diet can help improve various health issues such as diabetes, epilepsy, autoimmune disorders, and inflammation. If you're experiencing improvements in your health, this is a sign that the keto diet is working, regardless of weight loss.

Remember that weight loss takes time, and it's normal to hit weight loss plateaus or experience slower progress at times. Focus on consistency and making healthy choices, and don't get discouraged by the number on the scale.

You may be gaining muscle

While the ketogenic diet is often associated with weight loss, it is possible to gain muscle while following this eating plan. If you are gaining muscle on keto, you may notice that your clothes fit better and you're getting into jeans you couldn't button up before. This is a good thing!

Eat Enough Protein and Calories

Protein is essential for building muscle. Aim for 1.6–2.0 grams of protein per kilogram of body weight. If you're a competitive bodybuilder, you may need up to 2.2 grams of protein per kilogram of body weight. Make sure you're also consuming enough calories. Eat at a maintenance level or a surplus to promote muscle growth.

Incorporate Resistance Training

While nutrition is crucial, resistance training is equally important for gaining muscle. Try to incorporate exercises such as squats, bench presses, pull-ups, and push-ups into your weekly routine. Consider working with a trainer to ensure you're using proper techniques and reduce the risk of injury.

Prioritize Rest and Recovery

Allow your body to rest and recover between workouts. Get 7-9 hours of sleep each night, reduce stress levels, and engage in active recovery exercises like walking or light yoga. This will help your body repair and rebuild muscle tissue.

Monitor Your Hydration and Electrolyte Intake

Staying hydrated is important for optimal performance. Drink plenty of water, and be mindful of your electrolyte intake. You can use an electrolyte supplement or include potassium- and magnesium-rich foods in your diet, such as avocados, spinach, broccoli, tuna, pumpkin seeds, and almonds.

Remember that building muscle takes time and consistency. As long as you're following these guidelines and sticking to your workout routine, you'll be on your way to gaining muscle mass while on a keto diet.

You may be retaining water

It is common to lose inches but not pounds when starting a keto diet. This can be frustrating, but it is entirely normal. One of the main reasons for this is water retention. When you start losing weight, your body retains a lot of fluid. You may lose up to five pounds in your first few weeks of dieting and then suddenly stall. This is known as a weight loss plateau.

During this time, people often think that their diet is not working and give up. So, if you lose a lot of weight at the beginning of your keto journey and then stall, understand that this is normal. You may be experiencing a weight loss plateau. To combat this, reassess your habits and see if there are any areas where you are slowing down. For example, perhaps your cheat meal contains too many calories, or you are skipping days at the gym.

Another reason for retaining water is training inflammation. If you have just started a new workout routine, you may be experiencing training inflammation, which occurs when you are doing high-intensity workouts. Your muscles experience micro-tears, also known as exercise-induced muscle damage, and this triggers inflammation. However, this inflammation is only temporary and should go away as your body gets used to your workouts.

To avoid getting hung up on small weight fluctuations, it is recommended to weigh yourself every two weeks instead of daily.

You may be experiencing training inflammation

Training inflammation is a natural response of the body to a potentially harmful stimulus. It is important to understand the inflammatory response to training and how it can impact your recovery.

Training inflammation is the body's natural response to strenuous activity, such as heavy squats, high-rep pull-ups, or sprint intervals. The immune system and the body's inflammatory response play a vital role in recovery, but if not kept in check, they can cause severe problems.

Symptoms of training inflammation

The most common symptoms of training inflammation include a sore or tight feeling in the muscles, increased heart rate, and sweating. Other symptoms may include swelling, redness, heat, and pain. It is important to monitor these symptoms and ensure they do not become chronic.

The role of cytokines

Cytokines are secreted proteins that play a crucial role in initiating and regulating the inflammatory response. They are produced by various cells, including neutrophils, activated macrophages, fibroblasts, endothelial cells, and damaged muscle cells. Cytokines can have both pro-inflammatory and anti-inflammatory effects, depending on the type and context.

The impact of training on inflammation

Training, especially resistance training, can induce muscle damage and increase inflammation in the short term. However, in the long term, training improves chronic inflammation and reduces the risk of inflammation-related diseases such as cardiovascular disease and type 2 diabetes. The intensity and characteristics of the training protocol may exert different cytokine responses and adaptations to exercise.

Managing training inflammation

To manage training inflammation effectively, it is important to get adequate rest and recovery between workouts. Additionally, a well-balanced diet that includes fruits, carbohydrates with a low glycemic index, and protein with reasonable omega-3 fatty acids can help reduce inflammation. Supplementation with vitamins C and D has also been shown to increase the body's infection-fighting power and decrease inflammation.

In summary, training inflammation is a natural response of the body to strenuous activity. While it plays a crucial role in recovery, it is important to monitor and manage it to prevent chronic inflammation and associated health issues. Adequate rest, proper nutrition, and supplementation can help maintain a healthy balance.

You may be weighing yourself inconsistently

Your body weight fluctuates throughout the day, depending on factors like food intake and water retention. For the most accurate results, weigh yourself at the same time every day. For example, weigh yourself first thing in the morning, as you will have an empty stomach.

The location of your scale can also impact the reading. Your floor's material and angle can add or remove a few pounds from the reading, so always weigh yourself in the same area.

If you are weighing yourself inconsistently, you may be disappointed by the results. For instance, you may see a noticeable weight loss one day, and then gain weight the next. To avoid this, it is recommended to weigh yourself every two weeks to avoid getting hung up on small weight fluctuations.

Frequently asked questions