Keto Diet: Weight Gain Off Your Chest

The keto diet is a popular way to lose weight quickly, but it is not recommended for longer than six months. The diet involves a process called ketosis, where the body uses fat instead of glucose as fuel, which can be helpful for weight loss. However, it is very restrictive, and many people gain weight once they stop. This happens for several reasons, including a return to high-sugar and ultra-processed foods, a lack of exercise, and not eating enough fibre. To avoid this, it is important to transition slowly off the keto diet, reducing fat intake and adding back carbs gradually. It is also crucial to maintain a healthy lifestyle by exercising regularly, getting enough sleep, managing stress, and making conscious food choices.

Track your food intake

Tracking your food intake is a great way to understand your eating habits and make changes to your diet to improve your weight and overall health. Here are some detailed and direct instructions on how to track your food intake:

Choose a Tracking Method

Decide on a food tracking method that suits your needs and preferences. You can opt for a traditional food diary using a notebook, or utilise one of the many food tracking apps available, such as MyFitnessPal or MyNetDiary. These apps can provide estimated daily calorie goals and help you track your macronutrient intake.

Record Meals and Snacks

Log your food and drink intake throughout the day. Record the amount of food and drink consumed, being as specific as possible. Include details such as toppings, sauces, and condiments. Additionally, note the time of day, location, and your mood while consuming the food.

Be Truthful and Consistent

Ensure you record all your food and drink intake, no matter how small it seems. It is important to be truthful in your food diary to gain accurate insights. Aim to record your intake in real-time rather than relying on memory at the end of the day.

Track for a Few Weeks

Commit to tracking your food intake for a few weeks to collect a substantial amount of data. This will help you identify patterns and trends in your eating habits. Review your records regularly to identify areas for improvement and make necessary adjustments.

Focus on Whole Foods

Prioritise consuming and tracking whole, unprocessed foods. Opt for nutritious options such as full-fat dairy, eggs, fish, poultry, healthy fats like avocado and olive oil, and non-starchy vegetables. These foods provide a balance of macronutrients and support overall health.

Monitor Portion Sizes

Pay attention to portion sizes to ensure you're not consuming too many calories. While keto-friendly foods are nutritious and filling, it's possible to overeat, especially with high-calorie snacks. Moderation is key, and you can always adjust your intake based on your weight goals.

Combine with Physical Activity

Incorporate physical activity into your lifestyle to boost weight loss and improve overall health. Exercise helps burn calories, build muscle, and stimulate fat loss. Create a workout schedule that works for you, starting with a few days a week, and stick to it.

Remember, tracking your food intake is just one aspect of a holistic approach to health and weight management. Combine it with healthy eating habits, portion control, and regular exercise for optimal results.

Exercise regularly

Exercising while on a keto diet can help you lose weight faster. However, it is important to note that the keto diet may not be the best diet to follow if you are looking to improve your performance in high-intensity exercises. This is because high-intensity exercises are fuelled by carbohydrates, which are restricted on a keto diet. Instead, the keto diet may be better suited for low-intensity, steady-state exercises, such as:

• Walking
• Running
• Cycling
• Elliptical training
• Swimming
• Yoga

How Exercise Affects Ketosis

Exercise helps you enter the state of ketosis faster by depleting your glycogen stores. Glycogen is the storage form of glucose, which is derived from the carbohydrates you eat. Once your body's glycogen storage is depleted, it starts to metabolise fat. Longer and more intense physical activity will deplete your glycogen stores faster than mild exercise.

Weight Loss

Exercising while in ketosis accelerates weight loss in two ways. Firstly, the longer and more intense your workout, the more your glycogen stores are depleted, and the more fat your body will metabolise. Secondly, working out in ketosis leads to greater weight loss by preserving lean muscle mass. The more lean muscle you have, the higher your resting metabolic rate or resting energy expenditure (REE). This means that your body burns more calories even when you are resting.

Tips for Exercising on a Keto Diet

Types of Exercise

If you are new to the keto diet, low-intensity exercises are more tolerable than high-intensity exercises. However, if you are looking to build muscle, incorporate strength exercises such as weightlifting, squats, and pushups.

Carbohydrate Consumption

The keto diet limits carbohydrates to up to 50 grams per day. You can consume these carbohydrates around your exercise session to boost your performance. For example, you could eat 25 grams of carbohydrates 30-60 minutes before your workout and the remaining 25 grams as part of your post-workout recovery.

Intermittent Fasting

If you are short on time or are not feeling well, you can increase weight loss through intermittent fasting or by minimising snacking between meals. If you feel hungry, choose zero-carbohydrate snacks such as boiled eggs, beef jerky, or canned tuna.

Sleep

Sleep also affects your weight. Aim for at least seven hours of sleep each night to reduce hunger and cravings and increase your motivation to exercise.

Eat more plant-based proteins

Plant-based proteins offer a host of benefits, from improved personal wellness to a reduced environmental impact. Research suggests that a plant-based diet may play a role in cancer prevention, weight loss, and type 2 diabetes management. Plant-based foods also typically contain fibre, which promotes good gut health and, in the case of soluble fibre, better heart health. A 2019 study found that a plant-based diet was linked to a lower risk of cardiovascular disease and death from any cause in middle-aged adults. In addition, plant-based proteins require less land, freshwater, and produce fewer greenhouse gas emissions than animal-based proteins.

• Soy-based products: Tempeh, tofu, edamame, soy milk, and soy crumbles (textured vegetable protein) are all good sources of plant-based protein.
• Bean- or legume-based options: Lentils, beans, chickpeas, and black beans are excellent sources of protein and fibre. They also contain essential vitamins and minerals such as iron, folate, and potassium.
• Pea protein: Pea protein and pea milk are becoming increasingly popular and offer a good amount of protein per serving.
• Grain-based sources: Seitan, Ezekiel bread, whole wheat flour, and ancient grains like spelt and teff are all good sources of plant protein.
• Nut- and seed-based options: Almonds, cashews, pistachios, chia seeds, flax seeds, and quinoa are all nutritious choices that provide protein, healthy fats, and various vitamins and minerals.
• Veggie-based proteins: While vegetables generally have a lower protein content, some options such as potatoes, sweet potatoes, spinach, broccoli, and asparagus provide a decent amount of protein and are rich in other essential nutrients.
• Other plant-based proteins: Mycoprotein, sold under the brand name Quorn, and spirulina are unique plant-based protein sources with high nutritional value.

• Use seitan as a substitute for chicken in stir-fries, tacos, or sandwiches.
• Sauté, grill, or roast tempeh and add it to sandwiches, stir-fries, or salads.
• Add tofu to stir-fries, tacos, or sandwiches, or blend silken tofu into smoothies or use it as a substitute for ricotta cheese.
• Steam edamame and serve it as a snack or side dish. You can also add it to salads or stir-fries.
• Use soy crumbles as a partial replacement for ground meat in dishes like tacos, casseroles, or burgers.
• Try plant-based alternatives like eggless eggs, which are typically made with mung beans or soy and offer a comparable amount of protein to chicken eggs.
• The Impossible Burger is a soy-based meat alternative that can be cooked and used in a variety of dishes, such as burgers or sandwiches.
• Add a scoop of pea protein powder to your morning smoothie or use it in baked goods.
• Cook lentils and add them to soups, curries, salads, tacos, casseroles, or burgers. They are a great source of protein and fibre and go well with various dishes.
• Combine beans and rice to create a complete vegetarian protein. This classic combo is high in fibre and can be used as a filling for stuffed peppers, enchiladas, or wraps.
• Soak chia seeds and add them to smoothies, puddings, or savoury dishes like pesto or salad dressings. They provide a good amount of protein, omega-3s, antioxidants, and fibre.
• Mycoprotein, such as Quorn, must be cooked before eating. You can use it in dishes like lasagna, meatless nuggets, or as a ground meat alternative.
• Quinoa is a fluffy and nutty-tasting seed that is high in protein, calcium, potassium, and complex carbohydrates. It cooks quickly and can be used in a variety of dishes, from Mexican food to fried patties to casseroles.
• Spirulina is a type of algae that provides protein, iron, and copper. It has a strong taste that some may find unpalatable, but you can blend it into smoothies or stir it into water or juice.
• Chickpeas, also known as garbanzo beans, are a versatile source of plant-based protein. You can add them whole to salads or mash them to make hummus, falafel, or chickpea cakes.
• Ezekiel bread is made from sprouted whole grains and legumes, giving it a higher protein content than most breads. Use it as you would any other bread.
• Potatoes are a good source of plant-based protein, offering 4.5 grams per medium-sized Russet potato. Roast, sauté, or bake them and pair them with other plant-based proteins in recipes.
• Nuts and nut butters, such as almonds, cashews, pistachios, and walnuts, are convenient sources of plant-based protein. They are rich in healthy fats and can be added to dishes like curries or desserts, or simply enjoyed as a snack.

Avoid ultra-processed foods

The keto diet is a low-carb, high-fat diet that can be effective for weight loss. However, it is important to note that the keto diet is restrictive and may not be suitable for everyone. To optimise weight loss on a ketogenic diet, it is recommended to consume nutritious, whole foods and avoid ultra-processed foods. Here are some tips to help you avoid ultra-processed foods:

• Cook at home: Preparing your meals at home ensures you know exactly what ingredients are going into your food. This way, you can avoid harmful ultra-processed ingredients.
• Avoid fast food: Fast food restaurants often prioritise profit over health. Avoid sugary, starchy foods and foods fried in soybean oil.
• Read ingredient lists: When buying commercial foods, read the ingredient list, not just the nutrition label. Avoid soybean oil, hydrogenated oils, high-fructose corn syrup, aspartame, MSG, silicon dioxide, preservatives, food colourings, and chemical flavourings.
• Choose healthy fats: Opt for healthy fats like avocados and olive oil instead of high-fat, processed meats like bacon.
• Be mindful of portion sizes: Keto-friendly foods like avocados, nuts, and full-fat dairy are high in calories, so it's important to watch your portion sizes.
• Prioritise physical activity: Increasing your physical activity can help create the calorie deficit needed for weight loss and maintain your weight loss results.
• Transition to a less restrictive diet gradually: When transitioning off the keto diet, do so slowly to avoid weight rebound. Gradually add more carbohydrates and scale back on fat intake.

Manage stress and get enough sleep

Stress and lack of sleep can negatively impact weight loss. When your body is stressed, it produces a hormone called cortisol, which encourages your body to store fat, especially in the belly area. Additionally, those who are stressed are often sleep-deprived, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, causing an increased appetite.

Managing Stress

• Keep a positive attitude and accept that there are events that you cannot control.
• Be assertive and express your feelings, opinions, or beliefs instead of becoming angry or defensive.
• Learn to manage your time effectively and set appropriate limits. Say no to requests that would create excessive stress in your life.
• Make time for hobbies and interests, and seek out social support from loved ones.
• Avoid relying on alcohol, drugs, or compulsive behaviours to reduce stress, as these can stress your body even more.
• Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with stress.
• Exercise regularly, as physical activity can help improve your sleep and mood. Doctors don’t yet know exactly why, but people who exercise more tend to get better deep “slow wave” sleep that helps renew the brain and body. Just be sure not to exercise too close to bedtime, as this can disrupt sleep for some people.
• Eat healthily, as a healthy diet can lessen the effects of stress, build up your immune system, level your mood, and lower your blood pressure. Look for complex carbohydrates, lean proteins, and fatty acids found in fish, meat, eggs, and nuts.
• Practice relaxation techniques such as yoga, meditation, deep breathing, or biofeedback. These techniques can help lower stress, anxiety, and chronic pain, as well as improve sleep, energy levels, and mood.
• Connect with people and spend time with friends and family. When you connect with people in person, your body releases a hormone that stops your fight-or-flight response, helping you relax.
• Try talk therapy, such as cognitive behavioural therapy, to help change negative thought patterns.

Getting Enough Sleep

• Get 7-9 hours of sleep per night, as recommended by experts.
• Stick to a sleep schedule and avoid looking at electronic devices 30-60 minutes before bed.
• Drink less alcohol and caffeine, especially close to bedtime.
• Get out in the sunlight during the day.
• Make sure your bedroom is dark, quiet, and cool. Your mattress should provide support, space, and comfort.

Frequently asked questions