Keto Diet: Weight Gain Or Loss?

The ketogenic, or keto, diet is a low-carb high-fat diet that has become popular with people looking to lose weight and improve their health. The diet aims to put the body into a metabolic state called ketosis, where fat is burned for fuel instead of glucose. However, some people may find that they gain weight on the keto diet, which can be discouraging and frustrating. So, what are the reasons behind weight gain on a keto diet?

Not achieving ketosis

Achieving ketosis is crucial for weight loss on the keto diet. Ketosis is a metabolic state where the body burns fat for energy instead of glucose. To reach this state, you must drastically reduce your carbohydrate intake, as carbohydrates are ordinarily broken down into glucose, which the body uses for energy.

When following a keto diet, it is recommended to reduce carbohydrates to between 20 and 50 grams per day, which equates to only 5-10% of your total calories. This is a stark contrast to the standard dietary recommendation of 45-65% of calories coming from carbohydrates.

If you are not losing weight on the keto diet, it is likely because you have not achieved ketosis. Here are some reasons why you may not be achieving ketosis:

• Not cutting back enough on carbs: You may feel like you have drastically reduced your carb intake, but you may still be consuming too many carbs for your body to switch to burning fat for energy. This can be due to eating too many acceptable carbs on the keto diet, such as nuts and dairy, or hidden carbs in some foods you wouldn't expect, like dairy and nuts.
• Not tracking your carb intake: It is important to track your carb intake to ensure you are not consuming more carbs than you think. This can be done through a macro-counting app or by manually tracking your food intake.
• Eating too much protein: Consuming too much protein can kick your body out of ketosis. This is because the body can break down excess protein into amino acids and convert them into types of sugar. On the keto diet, protein should only make up about 20% of your daily intake.
• Lifestyle factors: Stress and cortisol levels can impact your weight and your ability to lose weight. When you are stressed, your body produces cortisol, which is associated with increased belly fat and appetite. Managing stress through self-care techniques, such as deep breathing, meditation, yoga, and exercise, can help reduce cortisol output and keep your body relaxed.

If you suspect you are not achieving ketosis, you can use home testing kits that check for ketones in the urine or breath to confirm. This information can help you make dietary changes to achieve ketosis and reach your weight loss goals.

Eating too many carbs

However, it's important to differentiate between different types of carbs. Simple carbs, like honey, sugar, desserts, chips, and soda, are rapidly digested and can cause a sharp spike and crash in energy levels. On the other hand, complex carbs, such as grains, beans, legumes, fruits, and vegetables, take longer to digest and provide sustained energy. They are often paired with fiber and other nutrients that help slow down the release of glucose.

When following a keto diet, it's crucial to monitor your intake of both simple and complex carbs to ensure you stay within the recommended range. Even keto-friendly foods can contain carbs, and consuming too many of them can prevent you from achieving and maintaining ketosis. Additionally, some people may mistakenly believe that a low-carb, high-protein diet is equivalent to a keto diet. However, this type of diet may not lead to ketosis because the body can convert excess proteins into types of sugar.

To optimize your weight loss efforts on a keto diet, consider tracking your macronutrient intake through an app. This can help you stay within the recommended range for carb intake and ensure you're getting enough healthy fats and proteins. Remember, achieving ketosis and maintaining a calorie deficit are key factors in losing weight on a keto diet.

Eating too much protein

When you eat protein, your body releases the hormones insulin and glucagon. Insulin stimulates the uptake of sugar into cells and reduces the breakdown and release of fat from fat cells. On the other hand, glucagon triggers glycogen breakdown, fat burning, and the production of ketones, which are used for energy. The ratio of insulin to glucagon released depends on factors such as the person's diet, gender, activity levels, and health.

If you eat too much protein, you may increase your insulin levels to the point that you are "kicked out" of ketosis. This is because insulin decreases ketone production, while glucagon stimulates it. However, the impact of protein intake on ketone levels may vary depending on factors such as insulin resistance, insulin sensitivity, gender, and activity levels.

To ensure you are getting enough protein without impairing ketosis, it is recommended to consume 0.6-1.2g of protein per pound of lean body mass, depending on your activity level. For sedentary individuals, 0.6-0.8g per pound is sufficient, while active individuals should aim for 0.8-1.0g, and those who lift weights should consume 1.0-1.2g.

It is important to note that eating too little protein can also be detrimental. Protein is essential for muscle growth and repair, healthy bones and joints, healthy skin, hair, and nails, and maintaining blood pH and immune function. Therefore, it is crucial to find the right balance and ensure you are getting enough protein while also maintaining ketosis.

Not counting calories

While the keto diet is often associated with weight loss, it is possible to gain weight on it. This can happen if you are not in a calorie deficit, even if you are in ketosis. Here are some reasons why you might be gaining weight on keto without counting calories:

• Not being in ketosis: Ketosis is a metabolic state in which your body burns fat for energy instead of glucose. To reach and maintain ketosis, you need to drastically reduce your carbohydrate intake. If you are still consuming too many carbs, your body may not be burning fat efficiently, leading to weight gain.
• Overeating high-fat keto snacks: While snacking on keto-friendly foods can help prevent hunger, it is easy to overeat and consume more calories than you realise. Nuts, nut butter, and full-fat cheese are examples of high-fat keto snacks that should be consumed in moderation.
• Not eating enough nutrient-rich foods: Eating a balanced diet that includes nutrient-rich, whole foods is essential for healthy and sustainable weight loss. If you rely too much on processed keto foods, such as snack bars, desserts, and added fats/oils, you may feel less satisfied and end up eating more.
• Underestimating your food intake: It is easy to underestimate how much you are eating, especially if you are not tracking your meals. Calculating your macronutrient needs and keeping a food journal can help you become more aware of your intake and make any necessary adjustments.
• Overeating on cheat days: While having cheat meals can help you stick to the keto diet, it is important to remember that consuming high-carb foods will cause your body to retain more water, which can increase the number on the scale. Additionally, it is easy to consume enough calories on a cheat day to gain more fat than you lost during the week.
• Alcohol consumption: Alcoholic drinks are high in calories and can impair weight loss by disrupting sleep quality, affecting blood sugar regulation, and causing fluctuations in ketone production.
• Chronic stress and poor sleep quality: Stress and lack of sleep can increase your levels of the hormone cortisol, which can lead to weight gain, especially around the midsection. They can also increase your appetite and cravings, making it harder to resist unhealthy foods.
• Decreased daily activity levels: When dieting, people often subconsciously reduce their physical activity. To counteract this, try to incorporate more movement into your daily routine, such as walking, gardening, hiking, or using a treadmill desk.
• Eating too many carbs: It can be challenging to cut down on carbs when adjusting to the keto diet. Using a tracking app like MyFitnessPal can help you monitor your carb intake and ensure you are staying within the recommended range for ketosis.
• Underlying health conditions or medications: Certain health conditions, such as hypothyroidism, polycystic ovarian syndrome (PCOS), and Cushing's syndrome, can make weight loss difficult. Additionally, some medications can cause weight gain or increased appetite as a side effect. If you suspect this might be the case, consult your doctor.

Constant snacking

The impact of snacking on weight is influenced by the size and type of snack, as well as individual factors. If you are snacking on large portions or energy-dense foods, you may exceed your body's daily energy requirements, which can contribute to weight gain. On the other hand, if you choose healthy, high-protein, or high-fibre snacks, you may find that snacking helps you lose weight by reducing hunger and keeping you full.

To optimise your weight loss on a keto diet, it is important to be mindful of your snacking habits. Choose lower-calorie, nutrient-dense snacks such as non-starchy vegetables, proteins, or high-fibre options. Keep track of your calorie intake and be aware of how your snacks fit into your overall daily calorie budget. Additionally, pay attention to your body's hunger cues and ask yourself if you are truly hungry or just bored, stressed, or eating out of emotion.

In summary, constant snacking can impact your weight loss efforts on a keto diet, but it doesn't have to be a deal-breaker. By making mindful snack choices, controlling your portions, and tracking your calorie intake, you can enjoy snacks while still losing weight.

Frequently asked questions