Why Am I Gaining Weight on Keto? 7 Possibilities
Are you among the many people who have tried the keto diet to lose weight? If so, you're not alone. This popular diet has helped countless people shed pounds and support their health.
However, you may have found that despite your best efforts, the numbers on the scale are not budging — or even worse, they’re creeping up. This can be discouraging when putting in so much effort doesn’t lead to the results you were hoping for.
If you're wondering why you're gaining weight on keto, you're in the right place. In this article, we will explore seven possible reasons you aren't losing weight on keto and offer practical tips to help you get back on track.
What Is the Keto Diet?
The Paleo and the keto diets are popular diets that emphasize consuming whole, nutrient-dense foods. The paleo diet focuses on the types of foods consumed during the Paleolithic era and eliminates processed foods, dairy, and grains.
Unlike the keto diet, there is no strict macronutrient ratio to follow on the Paleo diet, and carbohydrate intake can vary depending on the individual's food choices.
Meanwhile, the keto or ketogenic diet is a low-carb, high-fat diet that has recently gained popularity. The diet aims to put your body in a metabolic state of ketosis, which burns fat for fuel instead of glucose.
To achieve ketosis, you must significantly reduce your carbohydrate intake and increase your intake of healthy fats.
Typically, people on the keto diet aim to get around 70 to 80 percent of their daily calories from fat, 15 to 20 percent from protein, and five to ten percent from carbohydrates. That usually means cutting out or limiting foods like bread, pasta, and sugar and increasing your consumption of healthy fats like olive oil and coconut oil.
A low-carb diet means reducing your carbohydrate intake drastically. The carb reduction encourages your body to use ketones produced from fat instead of glucose from carbohydrates.
This shift in fuel source puts you in ketosis and can lead to weight loss and other health benefits. Some health benefits of the keto diet include helping to support healthy blood sugar levels, encourage weight loss, and soothe irritation in the body.
Can You Lose Weight on Keto?
While in ketosis, your body shifts from using glucose as its primary energy source to using ketones produced from stored fat. By burning stored fat for energy, the ketogenic diet may help facilitate fat loss and ultimately lead to weight loss.
Studies show that the ketogenic diet can help individuals support healthy body fat levels and achieve a healthy weight. The keto diet may be a promising way to lose weight and support your health.
However, it's essential to remember that everyone's body is different and may respond differently to the diet. It's also vital to ensure you follow the diet healthily and sustainably to promote long-term success.
What Makes You Gain Weight on Keto?
While the ketogenic diet can be effective for weight loss, it's not uncommon for some people to experience weight gain instead.
We'll explore several factors contributing to this unexpected result, including lifestyle factors that may undermine weight loss efforts.
Too Many Cheat Days
When following the keto diet, it can be tempting to indulge in a cheat day or treat now and then, especially if you've been sticking to the diet for a long time. However, those extra indulgences can quickly add up and sabotage your weight loss efforts.
One of the biggest weight gain culprits on keto is cravings. When you give in to cravings, it's usually for something high in carbs or sugar, which can kick you out of ketosis, making it harder to get back on track. Plus, indulging in a treat can make it easier to justify more treats, leading to a cycle of overindulgence.
It's important to remember that every little bit counts regarding weight loss. Even a small treat can set you back and undo the progress you've made. So, if you struggle with cravings, find healthy alternatives to satisfy your sweet tooth without kicking you out of ketosis. Sticking to the keto diet and avoiding cheat days can be challenging, but the results are worth it.
Not Staying in Ketosis
Staying in ketosis is the cornerstone of the ketogenic diet. Your body no longer relies on fat for energy when you're not in ketosis.
Instead, it's looking for glucose, which can make it more challenging to lose weight on the ketogenic diet. Unfortunately, getting knocked out of ketosis can be easy –– and it can happen without you even realizing it.
Eating Too Many Carbs
One common mistake people make when following a keto diet is eating too many carbs. While the exact amount of carbohydrates that can kick someone out of ketosis varies from person to person, the general recommendation is to consume less than 50 grams of carbs daily to stay in ketosis. Some may have to consume less than 20 grams per day.
Overeating carb-rich foods or not tracking the grams of carbs you eat can easily lead to an increase in carbohydrate intake and subsequently hinder weight loss progress. Keeping track of your macros and being mindful of the carb content in your meals can help you avoid eating too many carbs and stay on track with your keto goals.
Poor Lifestyle Choices
Another reason you might be struggling to lose weight on the keto diet is due to poor lifestyle choices. One of these choices is drinking alcohol.
While some types of alcohol, such as wine, can be consumed in moderation, many alcoholic drinks contain high amounts of sugar and carbohydrates that add up quickly and kick you out of ketosis. Additionally, drinking alcohol can lower inhibitions and make indulging in high-carb, high-calorie foods easier.
Another choice that can sabotage your weight loss goals on the keto diet is not being consistent with your diet, exercise routine, and sleep. Set realistic weight loss goals and develop a plan to achieve them.
Consistently tracking your food intake and monitoring your progress can help you stay on track and adjust as needed, and getting enough sleep can help your body operate at its best. Remember, discipline and consistency are the keys to success.
Not Getting Enough Nutrients
Not getting enough nutrients is another potential reason for weight gain on the keto diet. When people focus solely on their carb intake instead of the overall quality of food intake, they may not get enough of the essential vitamins and minerals needed for the body to function properly.
Consuming many processed foods––often low in nutrients, high in carbs, and unhealthy fats––can lead to weight gain. Make sure you're getting a variety of nutrient-dense foods, such as leafy greens, nuts, and healthy fats, to support your overall health and weight loss goals.
Imbalanced Blood Sugar Levels
While the ketogenic diet can help manage blood sugar levels, they can still become imbalanced if you're not careful. When your body doesn't have enough glucose, it relies on stored glycogen in the liver and muscles to maintain blood sugar levels.
Consuming too many carbohydrates or not getting enough healthy fats may mean the body is not in ketosis and may have trouble regulating blood sugar levels.
Monitor your carbohydrate intake and ensure that you're consuming enough healthy fats. Eating foods high in healthy fats like olive oil and coconut oil can help keep your blood sugar levels stable and feel satiated. Stay hydrated and avoid processed foods.
Medical Conditions
The keto diet may not be appropriate for everyone. Certain medical conditions can make it challenging to follow the keto diet without proper guidance from a healthcare professional.
Some individuals may experience side effects like headaches, nausea, or fatigue when starting the diet. Consult with a nutritionist or dietitian before starting the keto diet to ensure it's safe and appropriate for your individual needs.
How Can You Get Results on Keto?
Getting results on the keto diet can be challenging, but it's not impossible. With the right approach, keto dieters can achieve their weight loss and health goals. In the following subheadings, we'll discuss some practical strategies to help get the most out of your keto journey.
Stick to the Plan
Sticking to the plan is important to see results on the keto diet. That means following a meal plan tailored to your calorie and macronutrient needs.
Remember that the ketogenic diet is a high-fat, moderate-protein, low-carb diet, so it's essential to maintain a proper balance of these macronutrients. That will ensure that your body stays in ketosis and burns fat for energy.
By sticking to your diet plan and tracking your calorie and fat intake, you can optimize your results on the keto diet.
Manage Your Stress Levels
Stress has a significant impact on weight loss and overall health. In states of prolonged stress, our bodies release a hormone called cortisol. Cortisol can benefit our bodies in small amounts, but when we experience chronic stress, cortisol levels remain elevated, leading to an imbalance in the hormonal system.
Elevated cortisol levels can cause the body to hold onto fat and even increase appetite, making it more challenging to lose weight. That can result in weight gain, especially in the abdominal area, and difficulty losing weight.
Managing stress levels and finding ways to reduce stress, such as through regular exercise, mindfulness practices, or seeking support from mental health professionals, can benefit weight loss.
Get Regular Exercise
Regular exercise is essential to any weight loss journey, and the keto diet is no exception. When you exercise regularly, you burn calories and build muscle mass, which is crucial for a healthy metabolism. Physical activity can also help deplete glycogen stores, which means your body will start burning stored fat for energy instead of glucose.
Try to engage in moderate-intensity physical activity, like brisk walks or cycling, for at least 30 minutes on most days of the week. If you're new to exercise, begin with a lower intensity and gradually build up the duration and intensity over time.
Eat Nutritious Food
Choose nutrient-dense, low-carb foods that fit the ketogenic diet's parameters. Opt for whole foods like lean proteins, healthy fats, and non-starchy vegetables to ensure you get your body's vitamins and minerals without excess carbohydrates.
Some examples of keto-friendly foods include:
- Salmon
- Avocado
- Leafy greens
- Nuts
- Seeds
- Berries
Support Your Gut
Your overall health and well-being, particularly weight management, are significantly affected by your gut health and its microbiome, the community of microorganisms in your digestive system.
Gut microbiome imbalances can lead to irritation, insulin resistance, and other health issues that may contribute to weight gain. To support your gut health, include plenty of fiber-rich, low-carb vegetables. These can help nourish the beneficial bacteria in your gut and support digestive function.
Probiotic supplements can also help support gut health. Consuming fermented foods like yogurt, kefir, sauerkraut, and kimchi can introduce beneficial probiotic bacteria into your gut.
In general, try to avoid foods that can disrupt gut health, such as processed foods, added sugars, and artificial sweeteners. These can promote the growth of harmful bacteria in the gut and contribute to inflammation.
Get Enough Sleep
Quality sleep is not only essential for overall health but also particularly important for weight management. Inadequate sleep quality or duration can disrupt hormone regulation, stimulate appetite and food consumption, and reduce energy expenditure, leading to weight gain or obstacles in weight loss.
Sleep deprivation can increase levels of the stress hormone cortisol, which can also contribute to weight gain. Adults should generally get about seven to nine hours of sleep nightly and develop good sleep hygiene practices, which include following a regular sleep schedule, refraining from using electronic devices before bedtime and creating a comfortable sleeping environment.
Count Your Calories
Counting calories is a common weight loss strategy that involves monitoring the number of calories you consume each day. To implement this approach, calculate the number of calories required to maintain your current weight and create a calorie deficit by consuming fewer calories than your body requires.
The calorie intake your body needs can vary depending on age, sex, weight, and activity level. To accurately count your calories, use a food tracking app or consult a registered dietitian.
Work With a Professional
Working with a professional can be a great way to achieve your weight loss goals. Professionals can give you the knowledge and guidance to make sustainable lifestyle changes and achieve weight loss goals.
For example, a keto coach can help you determine the proper macronutrient ratio for your body and provide guidance on keto-friendly meal planning.
A fitness coach can create a workout plan tailored to your fitness level and weight loss goals. On the other hand, a dietitian or nutritionist can help you calculate your daily caloric needs and create a meal plan that meets your nutritional requirements.
Healthcare professionals such as doctors or registered nurses can offer medical supervision and provide support throughout your weight loss journey.
What Foods Can You Eat To Support Weight Loss?
Eating the right foods is crucial for weight loss success. Dr. Kellyann's collection of keto-friendly foods offers a range of nutritious and delicious options designed to support a low-carb, high-fat ketogenic diet. These products, including bone broth, protein smoothies, and detox drinks, can help you feel fuller for longer and support your overall health and wellness.
Bone Broth
Bone broth is a popular food among those seeking weight loss. It is a nutrient-rich broth made from simmering animal bones and connective tissues for an extended period, typically 24 to 48 hours. This slow-cooking process releases collagen, minerals, and amino acids, including glycine and proline, which can support healthy digestion, skin, and joints.
Drinking bone broth before a meal can help curb appetite and reduce calorie intake, as it is high in protein and low in calories. The collagen in bone broth can promote feelings of fullness, reducing the likelihood of snacking between meals.
Dr. Kellyann's Powdered Bone Broths and Bone Broth Liquids contain high-quality ingredients, including grass-fed beef bones and organic vegetables. Bone broth is rich in collagen and other nutrients that can support joint, skin, and gut health.
Low-Carb Veggies
Eating low-carb vegetables is an excellent way to support weight loss. They are low in calories and carbohydrates and high in fiber, making them a delicious low-carb addition to any diet.
These veggies contain essential vitamins, minerals, and antioxidants that can help support overall health. Some examples of low-carb veggies include:
- Spinach
- Kale
- Broccoli
- Cauliflower
- Zucchini
- Asparagus
- Cucumber
- Bell peppers
Incorporating these vegetables into meals can help reduce overall calorie intake while providing essential nutrients to the body. Additionally, their high fiber content can help promote satiety, keeping you feeling full for longer and potentially reducing the urge to snack between meals.
Protein Smoothies
Protein smoothies can be an effective tool for weight loss and exercise support. They are a tasty and convenient way to eat a lot of protein in one sitting, which can help manage hunger and support muscle growth and repair.
Dr. Kellyann's keto-friendly line offers a variety of shake and collagen smoothie mixes that are both delicious and nutritious. These shakes and mixes contain high-quality protein sources such as whey protein and collagen peptides, which can provide the body with essential amino acids for muscle building and repair.
Adding collagen to a protein smoothie can provide extra benefits, such as supporting skin health and joint function. With the convenience of Dr. Kellyann's protein shake and collagen smoothie mixes, it's easy to incorporate more protein into your diet and support your weight loss goals.
Detox Drinks
Detox drinks are another great way to support weight loss and rid the body of toxins. They can support a healthy metabolism and digestion and manage inflammation. Dr. Kellyann's Cleanse & Reset kits are an excellent option for those looking to kickstart their weight loss journey or begin a ketogenic diet.
These kits include detox drinks, collagen protein powders, and other supplements that can help to support the body's natural cleansing process and improve overall health. The Cleanse & Reset kits come in different durations, ranging from 5-day to 21-day programs that support weight loss while providing essential nutrients for the body.
The Bottom Line
Weight loss on the ketogenic diet may feel like a scientific formula, but it's not impossible to achieve. By following the steps outlined in this article, you can identify the potential obstacles hindering your weight loss and make the necessary adjustments to overcome them.
Remember to prioritize whole, nutrient-dense foods, including low-carb vegetables and high-quality protein sources, and focus on getting enough sleep, managing stress, and finding an exercise routine that works for you. If you're still struggling to see results, don't hesitate to seek help from a professional, such as a registered dietitian or keto coach.
Dr. Kellyann's keto-friendly collection offers a variety of nutritious and delicious options to support your weight loss goals. Each product, from bone broth to protein smoothies and detox drinks, provides essential nutrients to help you feel full and satisfied while thriving.
With the proper support and perseverance, you can achieve your weight loss goals and support your overall health and well-being.
Sources:
Ketogenic Diet | National Library of Medicine
The Human Microbiome and Its Impacts on Health | National Library of Medicine
Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance | National Library of Medicine
A Review of the Effects of Collagen Treatment in Clinical Studies | National Library of Medicine
