If you’ve been watching your weight on the ketogenic diet, it’s likely you’re feeling the results and wondering if it’s time to add some new foods to your diet. But what if you gain weight on keto? In this post, we’re going to discuss the signs you’re gaining weight, and what to do if that happens so you can keep your ketogenic diet goals in sight.
I’ve been in the keto world for a year and a half, and I’ve gotten my fair share of questions. One of the most common is: “How do I lose the weight?” I’ve been asked this question so many times because many people are intimidated by the carb-cutting lifestyle that is keto. As someone who’s eaten this way for more than a year, I can tell you that it is absolutely doable, but you have to know what to do.
If you started a keto diet and are wondering if you will lose weight, the answer is no, you won’t. But, you’ll lose fat and retain muscle mass—and that may be a good thing if you’re just starting the diet and want to move the scale in the right direction.
Aah! The ketogenic diet causes you to gain weight…. Don’t worry, we’ve got you covered with our keto nutritionist.
If you polled individuals about why they followed the keto diet, the majority would answer it was to lose weight. Hundreds of articles may be found by searching the term “keto to lose weight” on the internet. But what if you gain weight while following the ketogenic diet? What’s the next stage in the process?
Colleen explains why she hasn’t heard from you in a few years.
Weight gain may happen on the keto diet for a variety of reasons.
Because change is difficult, you may gain weight on keto.
Your body may require some time to adapt to the change in food when you start a keto diet, or any diet for that matter. You may see some weight changes in the early phases of the keto diet. In the first week or two, most individuals lose a lot of water and then their weight loss slows down. This is quite natural.
DECISION: During the first several weeks of the keto diet, your primary focus should be on persistence and consistency. This method of eating should become your new habit over time. It takes time to lose weight in a healthy way.
You may gain weight on the keto diet if you consume too many carbohydrates!
Weight gain on the keto diet generally indicates that the individual is consuming more carbs than they realize. You must keep your carb consumption low enough to enter ketosis, a state in which your body burns fat for energy.
Are you unsure if you’re in ketosis? Here are the tools we suggest for determining whether or not you are really in ketosis.
DECISION: Keep note of how much you eat. It’s a good idea to keep track of your meals while beginning a keto diet. Tracking helps you understand how many grams of carbohydrates are in food, what hidden carbs are, how to select the appropriate portion size, and how to stay on track with your carb, protein, and fat macro objectives. Per day, aim for 20 to 30 grams of carbs.
Here’s our favorite keto app for keeping track of your meals!
Because you consume all the ketogenic meals, you may gain weight on the keto diet!
Eating too much prepared and packaged food is another cause of weight gain. With keto breads, sweets, and snacks, it’s easy to get carried away. Keto-labeled foods should be avoided. Since the popularity of keto cooking has grown, all food producers have followed suit.
DECISION: Just because a product is labeled as keto doesn’t imply it’s really keto. These items may be consumed on occasion, but if you want to lose weight, stick to genuine, whole foods like protein (meat, eggs, cheese) and veggies.
On the keto diet, excessive eating may lead to weight gain!
When following a keto diet, the frequency of meals may also play a role in weight gain. You may examine how frequently you eat if you find that your clothing have grown too snug on you. You may easily go out of ketosis if you eat three meals and a few snacks each day. Snacking may also lead to calorie overconsumption.
DECISION: Pay attention to your body’s natural hunger cues and eat only when you are really hungry. You should be able to eat for at least four to five hours. So if you’re hungry in between meals, it’s possible you’re not receiving enough protein and fat, or you’re eating too many carbohydrates. Ketogenic diets are well-known for their ability to curb hunger. Intermittent fasting is another option for losing weight and regaining ketosis.
Here are 13 keto diet sugar and carb cravings suggestions, as well as how Collin combats sugar cravings on the keto diet!
On the keto diet, stress and lack of sleep may lead to weight gain!
On the keto diet, weight gain may be caused by a variety of factors other than food. If the numbers on the scale are steadily increasing, you should examine your stress and sleep patterns. Weight gain may occur as a result of a lot of stress. Sleep deprivation or inadequate sleep may also contribute to weight gain.
CHOICE: Look for methods to reduce your stress levels. Try meditation, deep breathing, or taking a stroll. Make sleep a priority and establish a restful sleeping habit. To enhance your sleep and decrease stress, stick to a keto diet.
Are you having trouble sleeping? Here’s what we discovered through Hip2Save’s month-long sleep experiment.
On the keto diet, weight gain may happen for a variety of reasons. Start monitoring your food consumption, eat only when you’re hungry, avoid packaged foods, attempt to decrease your stress reaction, and make sure you’re getting enough sleep to get back on the keto weight loss bandwagon. The keto diet aids weight loss and improves general health. Allow yourself the time you need to get back on track and lose weight.
Have you gained any weight while on the keto diet? Let us know how you got back on track with your weight reduction!
If you’re attempting to lose weight on the keto diet, our nutritionist can help.
Frequently Asked Questions
Why am I suddenly gaining weight on keto?
Ketosis is a state where your body burns fat for fuel instead of carbs. This can cause you to gain weight because it takes more energy to burn fat than it does carbs.
Can you be in ketosis and still gain weight?
It is possible to be in ketosis and still gain weight, but it would depend on the person.
How can I break my keto diet without gaining weight?
This is a common question that people ask when they are trying to break their keto diet. There are many ways to do this, but the most common way is to eat more fat and protein while cutting down on carbs.