Although most people begin the keto diet to lose weight, sudden weight gain after carbs are removed is uncommon. This could be discouraging, if not downright disappointing.
While many people believe it is difficult to gain weight on a ketogenic diet, there are several possible explanations. Sudden weight gain on keto can happen for a variety of reasons, some of which aren’t as clear as you might think, and others of which are biologically out of your control.
If you’ve recently started a keto diet and are gaining weight instead of losing weight, this article will explain the possible problems and how to fix them.
CAUSES OF WEIGHT GAIN ON A KETO DIET
TOO MUCH PROTEIN
Excessive protein consumption is one cause of rapid weight gain while on the keto diet. While on Keto, protein should account for about one-fifth of your total calories.
In some cases, you can increase the protein content. It’s important not to overdo it, though.
It will be difficult to stay in ketosis if protein accounts for more than one-third of your calories.
If you’re going to eat steak, make sure it’s a thick cut like a ribeye. Cook eggs in butter if you eat them, and so on.
If all of the protein you eat has a purpose, gluconeogenesis will convert less of it to glucose. Give the protein a purpose by undertaking weight-bearing workouts and building muscle.
One of the most common criticisms of the keto diet is that it prioritizes low-carb over high-nutrition. Bacon and diet sodas, for example, give Keto a thumbs up.
These and other keto-friendly meals, on the other hand, are highly refined and harmful. This could lead to an abrupt weight increase when on keto.
On this diet, it’s critical to choose whole foods and minimally processed items. It will assist in maintaining ketosis and preventing weight gain caused by toxic elements like salt and artificial sweets.
TOO MANY CALORIES
Some people believe that eating a lot of calories won’t make a difference to their weight. It’s important to remember that no matter what kind of diet you’re on, if you consume too many calories, you’ll gain weight.
It doesn’t matter if these calories originate from carbs, fat, or protein; when there’s an energy surplus, the body is sensitive to weight gain.
Solution: Limit your carbohydrate intake to no more than 50 grams per day.In the long run, this is a more practical strategy.
Carbohydrates are limited to 50 to 150 grams in a typical diet. Having said that, it’s still vital to keep track of your carbs.
To stay in ketosis, your three square meals and 1-2 snacks should always have less than 50g of carbs.
SLIPPING OUT OF KETOSIS
There are a few theories as to why this is happening. The most important are high-carbohydrate and low-fat diets.
The basic goal of the ketogenic diet is to go into ketosis and stay in that state. If you keep getting knocked out of ketosis, you’ll obtain your energy from carbohydrates, making weight gain on keto a possibility.
To ensure that you are always in ketosis, measure your ketones with pee strips or a breath meter.
It’s one of those keto-friendly ingredients that’s a bit of a stumbling block and can cause keto weight gain.
Solution: If you don’t want to gain weight, choose your sugar alcohol wisely. For example, maltitol can cause blood sugar levels to rise.
That, on the other hand, has the potential to throw you out of ketosis. Safer alternatives include less processed stevia and monk fruit.
It may appear that sudden weight gain on keto has nothing to do with it. According to several studies, both high stress and lack of sleep have an impact on weight loss.
Another factor to consider is how hunger hormones are influenced. It’s possible that you’ll have additional snack attacks throughout the day as a result of it.
If you eat a lot of high-calorie or carbohydrate meals, your blood sugar will soar and you’ll be kicked out of ketosis.
Because the solution is rather sophisticated, I would recommend Shawn Stevenson’s book, Sleep Smarter.
One of the least well-known causes of weight gain is this. If you have an overactive thyroid, going keto can cause you to gain weight quickly.
Weight gain can be exacerbated by a variety of medical issues. Another component that is sometimes overlooked is the medications that people use to manage these diseases.
They might also make you gain weight.
Solution: Talking to an endocrinologist to learn more about the problem and possible treatments is the best option here.
HIGH ALCOHOLIC CONSUMPTION
Many alcoholic beverages, such as beer and wine, have a high carbohydrate content. There is some debate about whether or not regular drinking is beneficial to one’s health.
However, there are a few ways that it might cause rapid weight gain when on keto.
The best options are light beer, sparkling wine, and white liquor, or avoid alcohol altogether.
LITTLE OR NO EXERCISE
The safest strategy to reduce weight is to combine nutrition and exercise. Physical activity, according to most health experts, accounts for around one-quarter of weight loss.
Remedy: A good quantity of cardio/weight-resistance training is required. It will assist you in using stored blood sugar to enter ketosis faster and avoid weight gain on keto.
TRANSFORMING FAT INTO MUSCLE
If you do a lot of weight-bearing exercises, you might be gaining muscle faster than you’re losing fat.
Continue to exercise and allow your body to figure out what it wants to do for itself. Keep note of how your body shifts by measuring your waist, hips, chest, and arms.
Is it possible to be in ketosis and gain weight?
While on a keto diet, most people go crazy with their fat intake, which is why they achieve ketosis yet still gain weight. Because fats contain twice as many calories as carbohydrates and proteins, you must limit your fat intake.
Because you’re using fat as an energy source to get through the day, being in ketosis allows you to eat a lot more fat than you normally would. Of course, the type of fat you consume matters, as does maintaining a calorie deficit if you want to lose weight.
Increased water retention and muscle gain can cause sudden weight gain on keto. There’s a good likelihood that weight gain from overeating is only transitory, and there’s nothing to worry about.
If you’re not losing weight on keto after limiting your calorie intake and managing stress, it might be time to give up dieting. A diet break can help relieve stress and dietary adjustments while also providing a mental respite.