Why am gaining weight on keto
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a a d l K b i y b t N B u Y t a r Y i z s y y g s y t x e L m f
Two possible reasons exist. My wife does the ketogenic diet to fuel her marathon running. The woman never needed to lose weight. She’s actually some pounds heavier but I can tell from seeing her that she’s gained lean body mass.
The other reason and the reason that you need to step away from the scale is that most times short term gains or losses are water weight. Seriously, just think about it. A pint is a pound. So one 16 oz bottle of water, until it is excreted is a pound of weight. I can vary your intake of sodium and make you gain or lose water weight. I’ll use my wife and her recent experience with the Houston marathon as an example. From pre-race to post-race she lost 8 pounds. She also came home and got sick from dehydration. She lost the equivalent of 8 pints of fluid from her body. (Some probably from vomit.)
So, the moral is look long term and don’t get discouraged if you gain weight. You could very well have held water or built lean body mass.
Can’t Lose Weight on Keto?
July 20, 2016 by Leanne Vogel December 20, 2018
Videos, interviews, podcasts, recipes, and lots of resources to help you when you’re just not losing weight even while on keto.
Overwhelmed? Frustrated? Tempted to give up on this whole low-carb high-fat lifestyle? Don’t you dare… at least not without checking out all of these helpful resources first.
Keto shopping lists, recipes, and more! Start keto with this FREE 5-step guide.
In this post, I’ve included LOTS of resources that are all super helpful in explaining why you might be gaining weight or stuck in a weight-loss plateau, and how to get out of it.
We go over these key topics:
- Understanding plateauing/stalling on keto
- How to avoid gaining weight while on keto
- Why carbing up can help on a low-carb lifestyle
- Why counting calories is not the answer
- What you are doing to gain weight (not food-related!)
This extensive collection of resources is awesome if you are frustrated with weight gain while on keto, you are just stuck in a “no-man’s land” even though you’re doing everything you can think of to lose weight, overwhelmed with counting all your calories every day, or simply interested in starting out on keto. Wherever you are, there is definitely something in these resources that can benefit you.
So go ahead and check them out! If you find something that helps you, please let me know in the comments!
Low-Carb Plateaus, Tummy Weight Gain, and Keto For Blood Sugar
If you’re frustrated with your weight gain or simply lack of weight loss, then this is a great podcast to listen to. This podcast answers your questions about busting through a plateau while eating keto, the reason behind tummy weight gain, and using low-carb eating for blood sugar management.
- Plateauing on low-carb
- Hormones and tummy weight gain
- Eating keto with type 1 diabetes
4 Reasons Why You’re Not Losing Weight
What if I told you that the plateau you’re experiencing – the inability to lose weight, the ongoing struggle of doing everything in your power to lose weight, resulting in nothing, has nothing to do with calories? A must-watch if you’re frustrated with feeling like you can’t lose weight, lower calories, restrict even more, and the scale doesn’t budge.
- Why reducing calories does not help break through a weight plateau
- How food allergies & inflammation contribute to trouble losing weight
- Steps to overcoming weight plateau
Fat Fueled Program
Fat Fueled is a one-of-a-kind support system that shows you exactly how to achieve hormone regulation, balanced moods, increased energy… while eating fats and following a keto diet!
Bursting with actions to take charge of your health, Fat Fueled is a sane way of approaching a high-fat lifestyle that is far from the obsessive numbers game associated with the D word, (diet – ew).
With the Fat Fueled Program, I show you how to…
- Slide into fat-burning mode, without needing to go strict low-carb.
- Bust through plateaus to create a life you love.
- Boost your body’s ability to heal, naturally.
- Liberate your keto life from restriction and macronutrient manipulation.
20 chapters, 137 actionable guides, 300 pages, mindful meal plan, and over 60 keto, high-fat recipes that are free from wheat, dairy, grains, gluten, legumes, sugar, and low in eggs, nuts and FODMAPs to uncover your best self by fueling, and healing, with fat.
There is even a whole chapter all about weight gain and plateaus! It explains various reasons why you may be gaining weight on keto.
Low-Carb Exercise, Bad Fats And Hormones Affecting Weight Loss
There are several possible factors that could affect your weight loss besides the food you eat. In this podcast, Amber and I discuss how hormones could be the thing keeping you from your weight loss goals, as well as a few strategies that could help you get out of the weight stalling funk.
- How estrogen dominance affects weight loss efforts
- Exercising on low-carb eating style
- The good and bad fats
Breaking Keto Weight Loss Stalls
This interview with Vivica from The Nourished Caveman is full of helpful information that will show you the true reasons behind weight loss stalls on a ketogenic diet and how to break out of those plateaus!
- Broken metabolism
- Counting calories… is it worth it?
- World domination through keto!
- Stress and obsessively tracking
- The importance of carb ups
Un-Welcomed Weight Gain, Calorie Counting, And Regular Cycles
This is a keto podcast answering your questions about un-welcomed weight gain on keto, overcoming the control of calorie counting, and keeping a regular cycle after amenorrhea. If you’ve been frustrated by any of these situations, then sit back and listen to us chat about our own experiences and thoughts about these topics.
- Fear of amenorrhea coming back
- Actions for when calorie (and macro) counting takes over your life
- What to do when you’re gaining weight on keto
Mastering Your Hormones And Weight Through Keto
An epic keto Q&A with Nutrition Educator Leanne Vogel and guest, answering your questions about hormones, weight loss and how it relates to high-fat, keto living.
There’s so much more to achieving blissful health than sticking to a meal plan and sweating it out at the gym 5 days a week. If our hormones are out of whack, much of our effort goes out the window. (Hint: if you live on the planet Earth, it’s likely that your hormones could use some TLC).
- The 1 thing you’re doing that’s harming your ability to lose weight
- Why your food allergies are leading to weight gain
- How eating keto can help regulate your menstrual cycle
- How to shut down sugar cravings in 30 seconds
- Why steady state cardio isn’t helping you lose weight
- The truth behind your “normal” blood work results
Why You Aren’t Losing Weight On Keto
Wondering why you can’t stop gaining weight? Maybe the pounds keep coming on, and no matter how much you restrict your calories, you just can’t get the scale to work in your favor?
Surprisingly, the answer is not in restricting food, or changing your diet. If there’s anything you take away from this video, it’s that keto isn’t the problem. And, my experience proves that so solidly!
- Why keto isn’t making you fat
- The chronic condition that leads to weight gain
- How your ketone numbers are affected by your state of mind
- Steps to overcoming weight gain frustration
Find answers to your high-fat, low-carb, and keto questions in past keto question and answer sessions.
Also, don’t forget to subscribe to my YouTube channel for weekly videos posted every Wednesday!
Which video, podcast, or resource was the most helpful or interesting? What was the most surprising thing you learned? Let me know on social!
Weight plateau or gain on the Ketogenic diet
We’ve heard this time and again “I’m on a ketogenic diet but I’m not losing any weight” Or “I’m keto but I’m gaining weight”. Lets start by saying that the ketogenic diet is the best, healthiest and most sustainable diet for general health and weight loss. But having said that there are several things that can derail your weight loss goals.
Are you in ketosis:
First of all, are you in ketosis? The only way to know for sure is to use a blood ketone monitor. This will also help you find problem foods unique to you. Peeing on sticks only works initially and in some cases it never does.
The best time to test might be in the evening before going to bed. The evening meal is usually the one where we end up “cheating” or “falling off the wagon”. Testing before bedtime might help keep you honest. Also, if you go to bed in ketosis, the chance of being in ketosis in the morning is pretty good. That is 12+ hours of fat metabolism while you are sleeping.
If you’ve “cheated” at night, you are probably not going to be in ketosis in the morning and might need to do a HIT workout the next day to re-enter ketosis
How deep is the ketosis:
Are you just in mild ketosis or deep ketosis? if it is just borderline (0.2-1.0) then the weight loss is going to be slow. You might need to take a look at your carb and protein intake. In case of the author, it was excess protein that was not allowing for sustained deep ketosis. Try Keto Vegan or a “Fat Fast” for a few days and see what it does to your blood ketone numbers.
In their book, “The Art and Science of Low Carbohydrate Performance”, Phinney and Volek recommend 0.6-1.0 grams of protein per pound of lean body mass. Note: make sure you use your approximate lean body mass for this calculation, not total mass.
Try supplementing with ketogenic amino acids like leucine and Lysine, bitter root extract, fenugreek or apple cider vinegar to help you reduce your blood glucose levels which in turn can help you to go deeper into ketosis. When supplementing with leucine, I’ve seen my blood sugar drop 20-30 points within 30 minute of use. Word of caution; if you are not fat adapted, low blood sugar level can cause hypoglycemia which can be a potentially dangerous condition.
Measuring Blood Glucose:
What? Measure glucose and ketones? Blood glucose strips are less expensive than ketone strips so you could measure more than once a day without “breaking the bank”. After a while you’ll notice that blood glucose and blood ketones are inversely proportional. Higher the blood glucose, lower the blood ketones. One exception to this rule is post exercise.
I test my blood glucose often and use it as a tool to identify problem foods and meals.
Calories in calories out:
I’m going to get yelled at for this but at the end of the day it does matter whether the ketones come from exogenous sources or from your fat stores. Maybe you’ve gotten a little carried away with the fat intake. Reduce the amount of fat in your diet. You might need to reduce the protein as well. Are you using MCT oil? If you are, your blood ketone levels could be influenced by this exogenous source.
Calorie intake and Macro Nutrient Ratios:
Use a calorie calculator like http://www.myfitnesspal.com/to log your food intake. This will give you a fairly accurate measure of what you are eating and also the macro nutrient ratios. Usually, folks are way off when they guesstimate these numbers.
Sleep & Stress:
Are you sleeping enough? Are you stressed due to work or relationships? This can be a huge factor in weight gain in general. Try some stress reducing activities. Cut out the relationships that are stressing you out. Sleep more and try to wake up without an alarm.
And now some good news. Maybe your weight plateau or gain is due to muscle gain? Have you been hitting the weights? Do you feel stronger? What does the body fat scale / calculator say? Have you had a Dexa scan done? Might be a good idea to get one every couple of months. They cost $75 here in Colorado. Another option is to measure hips, waist, neck, and bicep and see how they are changing.
Organ weight gain:
You’ve just cleaned up your act. You are eating nutrient dense foods. Are your organs “filling out” or becoming healthier and bigger? Again, a Dexa scan would be able to shed some more light on that.
Good luck with your weight loss goals. You are on the right path. Just need a few tweeks.