Weight Loss

12 Surprising Reasons You Are Gaining Weight On Keto

If you are gaining weight on keto, this article will show you what you might be doing wrong and how to fix it.

Most people assume they will magically lose weight once they remove carbs from their diet. However, that’s not always the case. It’s possible to gain weight even when eating little to no carbs.

As you may know, the keto diet involves reducing carbs intake and replacing them with fats. Limiting carbs intake puts the body into a state of ketosis. In which the body uses fat for energy instead of glucose.

Even though it may help you lose weight, the keto diet has negative side effects. People who switch to this diet struggle with sleeplessness, increased hunger, fatigue, low energy, bad breath, and brain fog, especially in the first few days.

I don’t usually recommend adapting keto diet or any other diet. If you want to lose weight and keep it off, focus on building habits you can stick to long-term. Like the habits, I recommend in this article on how to lose 50 pounds in 2 months.

I wanted to give you my recommendation so you can decide what will work best for you. Now, let us look into why you are gaining weight on keto.

Reasons you are gaining weight on keto

In this article, you will discover the real reasons you're gaining weight on keto #gaining #weight #keto #flabfix

1. You may be eating too many Carbohydrates

Your carbohydrate intake may be too high. The keto diet requires you to limit your carb intake to less 100 grams a day. However, some need less than 50 grams a day in order to enter into ketosis.

Now, keep in mind that it is easy to unknowingly consume 50 grams of carbs – you only need to eat 5 thin slices of bread.

If you want to get into ketosis, you have to eliminate or reduce the intake of starches, grains, sugary foods, root vegetables, legumes, alcohol, sugar-free foods, and fruits.

Also, add coconut oil to your diet. It contains medium chain triglycerides, which are easy to digest, more difficult to store in your body and are used as immediate energy.

2. You may be eating too little or too much protein

Protein is the most satisfying macronutrient and you should include high-quality animal protein in your diet. If you do not eat enough protein, you will be hungry all the time and probably end up binge eating. Lack of protein also causes muscle loss.

At the same time, eating too much protein boosts glycogen levels, which can interrupt ketosis. Keep in mind that for this to happen you have to eat much more than you should, an extra 15 or 20 grams will not make a difference.

This is not the most likely reason since it is not easy to eat too much protein unless you are taking supplements.

3. You are eating a lot of fruits

Eating too many fruits can interrupt ketosis. Although fruits are low in carbs compared to processed foods, they can still raise blood sugar levels and get you out of ketosis.

If you want to stay in ketosis you have to limit your fruit intake. Only eat low carb fruits such as watermelon and strawberries. Stay away from pineapples, bananas, pears, and other high carb fruits.

4. You are snacking on carbs

This is probably the reason you are gaining weight on keto. Eating a little here and there of the forbidden foods can lead to excess carbohydrates, so keep a keen eye on your carbs.

Realize that carbs are everywhere. Eating a chocolate bar or a cookie is all it takes to get you out of ketosis. Lastly, remember that “sugar-free” does not mean “free of carbohydrates”.

5. You are eating too many calories

Simply limiting carb intake doesn’t guarantee that you will maintain a calorie deficit. It’s possible to consume excess calories from fats and protein foods.

If you are gaining weight on keto, scrutinize your diet for any high-calorie foods that may be adding excess calories.

Even though fats are filling, they contain twice as many calories per gram as protein or carbs.

Don’t just look into solid foods. Research shows that excessive use of vegetable oils is one of the leading causes of obesity.

Tip: It’s easier to avoid excess calories when you eat the same meals over and over. It may sound boring but research shows this is one of the tricks that help people lose weight and keep it off.

To avoid getting bored with eating the same meals, learn how to cook mouth-watering meals using this cookbook.

6. Too many nuts or dairy

Do you eat a lot of nuts or dairy? This may be the reason you are gaining weight on keto. Dairy or nuts may hinder ketosis because they are high in carbohydrates.

Replace nuts and dairy with cauliflower, squash, broccoli, peppers, avocados or red fruits. These foods are low in carbohydrates, high in nutrients and will not sabotage your weight loss efforts.

7. You are about to reach your weight goal

Weight loss becomes challenging as you get closer to your ideal weight. Someone who wants to lose 100 pounds will lose 5 pounds faster than someone who wants to lose the final 5 pounds.

As you continue to lose weight, metabolism slows down and your caloric needs reduce. Therefore, you have to further lower your caloric intake in order to lose weight.

If this is the case, you need to build muscle mass in order to boost your metabolism. Doing full body exercises is the easiest and fastest way to increase muscle.

8. You are experiencing weight fluctuations

Have you ever stepped on the scale in the morning and found you had gained 3 pounds overnight? This had everything to do with your water weight, not body fat.

Sometimes the body holds excess water and this results in temporary weight gain. Eating lots of salt, increasing carb intake, being dehydrated, or ovulation can make the body retain excess water.

Don’t panic the next time you gain a few pounds overnight. Just drink more water, eat less salt, and eat potassium-rich foods such as bananas and your weight will drop back to normal.

9. You have thyroid issues

If you are gaining weight on keto, it is possible that you have a thyroid disease. Hypothyroidism (underactive thyroid), has been shown to hinder weight loss even when a person maintains a calorie deficit.

It’s also important to mention that keto diet may not be safe for people with hypothyroidism. Get diet advice from a doctor if you have thyroid problems.

I’ve noticed that many people self-diagnose their thyroid issues. Do not do that. Visit a doctor and get a saliva test.

10. You are stressed

Stress is a significant factor. When you have high levels of stress, your body produces a hormone called cortisol, which can promote accumulation of fat around the abdominal area. Stress also trigger emotional eating.

Don’t ignore stress. Some of the things that can lower stress levels include meditation, going on vacation, going for a walk, and so on.

11. You are not getting deep and adequate sleep

Lack of sleep interrupts the circadian rhythm, which can make you gain weight on keto. This may sound cliché but getting adequate and deep sleep is crucial for weight loss.

Try to get 7-8 hours of sleep every night. Use these tips to fall asleep faster and sleep deeply.

12. You are inactive

If you are gaining weight on keto, it is possible that you are not moving enough. Being active helps burn more calories and enhances weight loss.

Do a quick google search and you will see stories of people who have lost weight doing household tasks or walking every day.

Find different ways to stay active throughout the day. Even better, start doing short workouts every morning. In fact, 10 push-ups every morning can be beneficial if you do them consistently.

Final word

You are definitely doing something wrong if you are gaining weight on keto. Once you make the changes I have suggested above, you will probably start losing weight.

However, I have to warn you. Most people can’t stick to the keto diet long term since it’s too restrictive. Unless you want to avoid carbs for the rest of your life, work on changing your habits instead of trying new diets.

Even small habits like eating veggies in every meal or doing one push up a day can help you build the discipline you need to lose weight and keep it off.

Why do you think you are gaining weight on keto?

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