A diet like keto, which relies on high-fat and low-carb consumption, can have the opposite effect and result in weight gain. The keto diet’s fundamental principle centres on reducing carbohydrate intake to facilitate weight loss, with the reduced carbs forcing the body into a state of ketosis.
However, many individuals encounter challenges while adhering to the keto diet. Fat plays a crucial role in this dietary regimen, with approximately 20-30% of daily calorie intake coming from fat. The significance of dietary fat lies in its role in maintaining our cells’ optimal function. Nevertheless, adhering to the keto diet necessitates strict adherence to guidelines regarding fat, carbs, and protein intake. Let’s further explore the ketogenic diet and its impact on weight.
Is it feasible to gain weight on keto?
The short answer is yes. A person following a keto diet can indeed gain weight if they deviate from the prescribed dietary regimen. The keto diet helps to suppress appetite and facilitates weight loss. Our bodies have evolved to store excess calories as a survival mechanism during periods of scarcity. In current context, however, this tendency can result in weight gain despite adhering to the keto diet. Fortunately, it is possible to take corrective measures to maintain control over one’s weight.
One of the most common blunders people make while on a keto diet is failing to monitor their fat intake regularly. It is imperative to meticulously track everything one consumes.
Now, let’s explore the factors contributing to potential weight gain on a keto diet:
Weight gain while on keto can be frustrating, given that the diet’s primary objective is weight loss.
- Ketosis: The prevailing reason for weight gain during a ketogenic diet often stems from failing to enter the state of ketosis, which is essential for weight loss. Without ketosis, the fat consumed will not be utilized for energy, potentially leading to additional weight gain. To confirm that you are in ketosis, it is crucial to limit carbohydrate consumption.
- Increased Fat Intake: As mentioned earlier, a keto diet emphasizes higher fat intake and reduced carbohydrate consumption. It is vital to meticulously monitor all fat intake. Nonetheless, consuming more fat does not grant free rein to consume excessive quantities.
- Excessive Protein Consumption: Excess protein intake can disrupt ketosis. Aim to limit your protein intake to 20% of your overall daily food consumption. Ensure you calculate and track your protein consumption.
- Calorie Management: If you have crafted your diet using online resources, you may inadvertently surpass your daily calorie allowance. Keto does permit a higher calorie intake. However, it is essential to maintain vigilance. Always strive to consume fewer calories than you expend.
- Lack of Physical Activity: Many individuals undertake dietary changes without incorporating exercise. Regardless of the diet you choose, expending consumed calories through physical activity remains crucial.
Sudden Weight Gain on a Keto Diet
Finally, if you experience abrupt weight gain while on a keto diet, excessive consumption of coconut oil, olive oil, and butter may be the primary culprits. While these ingredients are permissible in a keto diet, using them excessively can result in weight gain. Stay vigilant, stay healthy.