weight gain on ketogenic diet? Many people go on keto diet because they want to lose weight. But what if the weight goes up? That’s not impossible! In many studies, keto diet is proven to lose weight in a short time. Can you gain weight on ketogenic diet? That’s if you follow the dieting procedure well and do not break. But if not, do not blame keto diet that causes your weight to rise. This could be because you do not obey or misunderstand the rules. Here are 10 reasons why keto diet is actually raising your weight.
10 Reasons of Weight Gain on Ketogenic Diet
A low carbohydrate and high fat keto diet is a healthy method to try to lose weight. Many are proving the success of this diet. But there are also some people who even experience weight gain on ketogenic diet.
- The body is not in ketosis state
As long as you follow the keto diet, the body will enter ketosis, which is where the body uses ketone compounds as a source of energy for the body and brain. But how do we know if the body has entered ketosis? Ketosis can be known by testing the level of ketone in the body. This can be done with urine tests, breathing tests, and blood tests. This blood test is the most accurate test compared to the other two tests.
- Too much protein consumption
This is a common mistake that often occurs during keto diet. Protein intake is about 25% of daily calories. Eating enough protein will help restore the muscles of the body. But if too much, the protein will prevent the body from being in ketosis because of a process called gluconeogenesis, a metabolic process in which the body converts the excess of incoming protein into glycogen and keeps the body dependent on the energy derived from glucose.
- Too much to eat
Diet keto indeed advocate high fat consumption. But it does not mean unlimited. Fat contains more than twice the number of calories compared to carbohydrates or proteins. So, it’s important to calculate how many grams of fat you actually need and keep your intake. Without consuming the right number of calories, weight loss may not happen, regardless of how much you reduce your carbohydrate intake.
- Lack of food
Too much to eat is not good, but that does not mean you become not eating enough. Not getting enough caloric intake can be a problem for optimal weight loss, in addition to the body’s metabolism also slows down. Make sure you know the amount of calorie intake needed each day so as not to lack or overpopulation.
- Loss of hidden carbohydrates
Some types of vegetables, milk and beans are foods that can be consumed during keto diet. However, these foods may have higher amounts of carbohydrates than you think. Therefore, you need to be careful when eating them because if too much, then you will increase the intake of carbohydrates into the body.
- Too much exercise
Exercise is one method that can help weight loss more quickly during keto diet. But if too often, is it still helpful? The main type of exercise that is usually abused during weight loss is the addition of chronic cardio. Recurrent aerobic exercise can also increase appetite and the body will want the calories back.
- Bedtime is not enough
Lack of sleep will interfere with the process of weight loss and at risk of obesity. Losing fat will be effective if you have enough sleep. Sleep has also been shown to be a contributing factor in hormonal balance, especially the hormone ghrelin (a hormone that makes you feel hungry) and leptin (a hormone that makes you feel full). The rising ghrelin hormone and decreased leptin levels when you are not getting enough sleep will interfere with weight loss.
- You are experiencing stress
When you are stressed, the body will produce cortisol. Cortisol is the hormone responsible for storing fat around the abdominal area.
- Leptin resistance
Leptin is a fat-controlling hormone produced by fat cells and it’s in charge of signaling to the brain that there are many fat cells so your stomach is full after eating. Leptin is also responsible for regulating how many calories come in, how many calories are burned and how much fat the body carries. Leptin resistance occurs when the body has a lot of leptin, but the signals are not received by the brain that causes you to look for more food.
- Have sensitivity to food
When your body is sensitive to certain nutrients in food (such as milk or gluten), it can cause an imbalance in the intestine which will then cause inflammation. In addition to weight gain, inflammation can also cause many chronic diseases. If you are sensitive to certain foods, it is important to experiment and pay attention to what foods make your body feel better or vice versa.
Well, already know the reason why your weight went up while on a keto diet? Do not despair and immediately fix. You can still go on a keto diet well provided it is not in top condition. You also need to know the tips for keto diet that you live successfully lose weight.
Avoid weight gain during keto diet
Avoiding weight gain is something you should avoid, especially if your goal on a keto diet is to lose weight. Here are some of the precautions you can take to get your keto diet to work.
- MCT and omega 3 oil consumption
Add MCT oil to your diet, or add it to coffee, tea, fruit juices, smoothies (all unsweetened) to help reduce fat in the body. Consumption is also a lot of omega 3. Essential fatty acids are not produced by the body itself so need to get it from the outside. Omega 3 can be obtained from fish oil or nuts.
- Avoid “low carb”, “sugar free” and “fat free” products
Food or beverage products labeled “low carb” or “sugar free” are the most common hidden sources of carbohydrates. If you want, you eat foods or drinks that use sweeteners such as erythritol, swerve, stevia or FOS that will not affect blood sugar. In addition, these sweeteners are also low in calories. Also avoid foods with the label “fat free” because usually though fat is removed, but the amount of carbohydrates is large.
- Only consume “real food”
Meat, eggs, vegetables, and beans should be the main menu of keto diet you live. Foods with preservatives, additives and dyes will undermine weight loss efforts. Generally, the types of processed foods and beverages are not nutritious enough and can actually increase appetite. As a result, you become more eating than you should.
- Do not weigh yourself
Do not weigh yourself more than once a week. In fact, it’s better not to weigh yourself at all. If your weight does not change or even rise, it does not mean the fat in your body is not lost. If you exercise may see a slight increase in weight. This is because the muscles are heavier than fat. Concentrate on losing body fat.
- Limit consumption of milk and beans
Some people claim to be able to lose weight by reducing consumption of dairy products. While some others did not find significant influence. This may depend on the condition of each person’s body. If you do not want to risk the absence of weight loss, you should limit or avoid dairy products and beans.
- Do intermittent fasting
Intermittent fasting during keto diet can help increase weight loss faster. This fast also helps suppress your appetite so you will not eat more. During intermittent fasting you are still allowed to consume water.
Look, it’s easy, right? If you can do it, do not worry about weight gain on ketogenic diet. Do not give up quickly if weight gain on keto diet. You can avoid it in the ways above. Provided you have strong intentions and hard efforts, you can definitely lose weight with keto diet to achieve the desired weight loss. Diet keto success, the body becomes ideal!