Keto Weight Loss: Does Exercise Matter?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that has been proven to be one of the most effective ways to lose weight. However, it is not a magic solution, and there are several reasons why someone may not lose weight on keto, even without exercising. Here are some of the most common reasons:

- Not achieving ketosis: Ketosis is a metabolic state where the body burns fat for energy instead of glucose. To achieve ketosis, one must drastically reduce carbohydrate intake, typically to 20-50 grams of carbs per day.

- Eating too many carbs: Even if someone is in ketosis, consuming too many carbohydrates can hinder weight loss. This includes eating too many acceptable carbs on the keto diet, such as nuts and dairy, as well as hidden sugars in sauces, dressings, or low-carb foods.

- Consuming too many calories: To lose weight, one must create a calorie deficit, which means burning more calories than consumed. Eating too many high-calorie, keto-friendly foods, such as avocados, olive oil, full-fat dairy, and nuts, can prevent weight loss.

- Eating too much protein: On the keto diet, excess protein can be converted into glucose, which can hinder ketosis and weight loss.

- Constant snacking: Snacking can increase calorie intake and lead to weight gain, even if the snacks are keto-friendly.

- Lack of exercise: Exercise is an important part of weight loss, as it stimulates the body's metabolism and burns calories.

- Stress and lack of sleep: Chronic stress and inadequate sleep can negatively impact weight loss by affecting hormone levels and increasing cortisol, often referred to as the stress hormone.

- Underlying medical conditions: Certain medical conditions, such as hypothyroidism, PCOS, Cushing's syndrome, and mental health issues, can affect weight loss. Additionally, medications for these conditions may increase appetite or hinder weight loss.

Not achieving ketosis

The keto diet is a low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. However, achieving ketosis can be challenging, and there are several reasons why someone may struggle to reach this state.

Firstly, not consuming a low enough amount of carbohydrates can hinder ketosis. Carbohydrates should only account for 5-10% of a person's calorie intake on the keto diet, which equates to 20-50 grams of carbs per day for someone on a 2000-calorie diet. Even if someone believes they have drastically cut down on carbs, they may still be consuming enough for their body to produce energy from glucose, reducing the rate of fat burned.

Secondly, eating too much protein can prevent ketosis. While low-carb diets allow for moderate protein intake, a diet that is low-carb and high-protein will not easily induce ketosis. This is because the body can break down excess proteins into amino acids and convert them into types of sugar. On the keto diet, fat should make up 55-60% of calorie intake, leaving little room for protein. If protein constitutes more than 35% of the diet, ketosis may not be achieved.

Thirdly, consuming too many acceptable carbs can also be an issue. Some foods that are typically considered keto-friendly, such as nuts and dairy, contain carbohydrates. Eating too many of these foods can hinder ketosis. Additionally, certain sugar alcohols, like maltitol, can affect blood sugar levels and prevent someone from entering ketosis.

Finally, individual factors such as sleep quality and hormone levels, particularly cortisol, can influence whether someone achieves ketosis.

To ensure they are in ketosis, individuals can purchase home testing kits or use a ketone breath analyser to detect ketones in the urine or breath.

Eating too many carbs

Eating too many carbohydrates is one of the main reasons people don't lose weight on the keto diet. This is because, to reach the state of ketosis, where your body burns fat for energy instead of glucose, you need to drastically cut back on your carb consumption.

On the keto diet, carbs should only account for 5% to 10% of your total calories. This is a stark contrast to the standard dietary recommendation that 45% to 65% of calories come from carbs. Therefore, even if you feel like you have reduced your carb intake, you may still be consuming too many carbs to reach and maintain ketosis.

Carbs can be hidden in vegetables, sauces, and dressings, so it's important to track your carb intake using a macronutrient tracker. This will help you monitor your net carbs, which are calculated as total carbs minus fibre and sugar alcohols.

To reach your intake goals, you can also consider using an app like MyFitnessPal, which can help you learn how many servings of carbs you're allowed per day based on your calorie needs.

Sugar alcohols, which are often used as sweeteners on the keto diet, can also affect your carb intake. While they don't increase net carbs, some sugar alcohols like maltitol can still impact your blood sugar levels and prevent ketosis.

In addition to tracking your carb intake, it's important to be mindful of the types of carbs you're consuming. On the keto diet, some acceptable sources of carbohydrates include nuts and dairy. While these foods are high in fat and nutrients, they also contain carbs. Therefore, eating too many of these foods can prevent you from achieving and maintaining ketosis.

By being mindful of your carb intake and choosing your carb sources wisely, you can increase your chances of reaching and maintaining ketosis, which is crucial for weight loss on the keto diet.

Consuming too many calories

Even if you are in a state of ketosis, consuming too many calories can lead to weight gain. Therefore, it is important to keep track of your calorie intake.

When switching to a keto diet, it is important to monitor your calorie intake. Many keto-friendly foods, such as avocados, olive oil, full-fat dairy, and nuts, are high in calories. While fat and protein can make you feel more satisfied after meals, it is still possible to consume too many calories on a ketogenic diet by eating large portions or snacking on high-calorie foods throughout the day.

To achieve a calorie deficit, pay attention to portion sizes, increase physical activity, and snack in moderation. Consume nutritious, whole foods, such as full-fat dairy, eggs, fish, meat, poultry, and healthy fats like avocado and olive oil. Add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to your dishes for extra nutrients and fiber.

Additionally, constant snacking can increase your calorie intake and lead to weight gain. Alcoholic drinks, even those with fewer sugars, are also high in calories and can prevent weight loss.

Eating too much protein

While it is essential to restrict carbohydrates on a keto diet, monitoring protein intake is also crucial. Eating too much protein can impair ketone production and prevent your body from entering ketosis. This is because protein triggers the release of the hormones insulin and glucagon, which 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, fat burning, and the production of ketones. The ratio of insulin to glucagon released in response to protein consumption determines the impact on ketone levels. If insulin levels are higher, ketone production will usually be reduced, while higher glucagon levels will stimulate ketone production.

However, it is important to note that keeping protein consumption too low is also not ideal. Protein is an essential macronutrient with various important functions in the body, including muscle growth and repair, supporting healthy bones and joints, and promoting healthy skin, hair, and nails. Therefore, it is crucial to find the right balance and consume an adequate amount of protein while on a keto diet.

The ideal amount of protein intake on a keto diet depends on several factors, such as genetics, gender, current macronutrient and calorie intake, insulin sensitivity, activity levels, and body composition. As a general guideline, sedentary individuals should consume 0.6–0.8 grams of protein per pound of lean body mass, while those who are regularly active should aim for 0.8–1.0 grams. Individuals who lift weights or engage in resistance training may require higher amounts, ranging from 1.0–1.2 grams per pound of lean body mass.

To determine your personal keto protein limit, you can use a blood ketone meter to measure your ketone levels. Start by consuming less than 35 grams of carbs per day and following the recommended protein intake for your activity level. If your ketone levels are optimal (1.5 mmol/L or above), gradually increase your protein intake over the next week and monitor your ketone levels. Your keto protein limit is the amount of protein you can consume before your ketone levels drop below the optimal range.

In summary, while it is important to be mindful of protein intake on a keto diet, it is a myth that eating too much protein will necessarily knock you out of ketosis. The impact of protein consumption on ketone levels varies from person to person, and finding the right balance is crucial for optimizing the benefits of the keto diet.

Constant snacking

It's important to be mindful of your snacking habits and practice moderation. Opt for lower-calorie, nutrient-dense snacks like non-starchy vegetables or proteins to keep you feeling full without the extra calories. For example, celery sticks and cherry tomatoes dipped in guacamole or a hard-boiled egg with cut-up veggies are smart choices.

Additionally, adding extra non-starchy vegetables to your diet has the added benefit of increasing your fibre intake, which can help keep your digestive system regular, especially if you're transitioning to a keto diet.

Frequently asked questions