The ketogenic diet, or keto diet, is a very low-carb, high-fat eating plan primarily known for its weight loss benefits. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes efficient at burning fat for energy instead of glucose. This makes the keto diet a popular choice for people looking to lose weight, manage acne, improve heart health, reduce the risk of certain cancers, and impact brain health.
However, some individuals may find themselves not losing weight, or even gaining weight, while following a keto diet. This article aims to explore the reasons behind weight gain on keto and provide strategies for those who want to gain weight or build muscle mass while adhering to the ketogenic framework.
Understanding the Keto Diet and Ketosis
Ordinarily, the body breaks down carbohydrates into the sugar glucose, which it uses for energy. When carbohydrate intake is significantly restricted, the body enters a state called ketosis. According to a 2023 overview of previous research, carbohydrates should represent only 5-10% of a person’s calorie intake on the ketogenic diet. Specifically, most keto diets require a person to cut down to between 20 and 50 grams of carbs each day on a 2000-calorie-per-day diet.
During ketosis, the body becomes very efficient at burning fat and using it instead of glucose for energy. The liver converts fat into fatty acids and ketone bodies, which become the primary energy source.
Reasons for Weight Gain on Keto
There are various reasons why a person may not lose weight while following the keto diet, or may even gain weight. Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis.
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Insufficient Carb Restriction
One reason for not achieving ketosis is not cutting back enough on carbs. Sometimes, a person may feel as though they have drastically reduced their carb intake. However, they may still be eating enough carbs for the body to produce energy from glucose, and this may reduce the rate of fat burned in the body. Home testing can be a helpful way for people to ensure that they are entering ketosis. A person not losing weight on the keto diet may benefit from purchasing a home testing kit. These kits contain test strips that check for ketones in the urine. A positive result indicates that the body is in ketosis. Another option is to use a small machine called a ketone breath analyzer that detects ketones in the breath.
Excessive Protein Intake
Many low carb diets allow for a moderate amount of protein. Some people mistakenly think a low carb, high protein diet is a keto diet. However, this type of diet is unlikely to cause ketosis because the body can break down excess proteins into amino acids and convert them to types of sugar. A person on the keto diet will get most of their calories from fat, which should represent about 55-60% of their calorie intake. This fat intake leaves little room for protein. If protein makes up more than 35% of a person’s diet, they may not go into ketosis.
Overconsumption of Keto-Friendly Foods
On the keto diet, several types of carbohydrates are acceptable, including nuts and dairy. These foods are typically high fat, nutrient-dense foods that make a great addition to a keto diet. However, they also contain carbohydrates. Eating too many of these foods will keep a person from achieving and maintaining ketosis.
Hidden Carbs in Sugar Alcohols
Sugar alcohols are typically a good option for people following the keto diet. They provide sweetness without increasing net carbs in the body. However, not all sugar alcohols are alike. For example, although maltitol is technically a low glycemic index (GI) sugar, it can still affect a person’s blood sugar levels. Consuming too much maltitol may prevent a person from entering ketosis.
Calorie Surplus
To lose weight, a person needs to burn more calories than they consume. People who consume too many calories may gain weight, even if they are in a state of ketosis. It is, therefore, important that people keep track of the number of calories that they consume. Sticking to a balanced meal plan can help a person work toward their ideal weight. Continual snacking can increase a person’s calorie intake. This can mean a person consumes more calories than they are burning off, resulting in weight gain.
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Alcohol Consumption
Many alcoholic drinks, such as wine or beer, are high in carbohydrates. Hard alcohols, such as gin and vodka, contain less sugars, meaning they are lower in carbohydrates. However, alcoholic drinks contain many calories. As such, even these options can prevent weight loss.
Lack of Exercise
Exercise is an important part of staying healthy. Exercise also stimulates the body’s metabolism and burns calories. Exercise may be especially important on a keto diet, as the high fat foods a person eats contain many calories. Burning calories through exercise can help a person reach their desired weight.
Stress
A high-stress lifestyle can also stop a person from losing weight on the keto diet. As one 2022 article notes, psychological stress can cause changes in hormone levels, such as cortisol, which can lead to weight gain or difficulty losing weight. Chronic stress may also cause people to crave comfort foods, which can add extra calories to the diet.
Underlying Medical Conditions and Medications
In some cases, an underlying medical condition can cause weight gain or prevent weight loss. Alternatively, a medication that a person takes for the underlying condition may be causing increased appetite as a side effect. Some conditions that can contribute to weight gain include:
Some endocrine conditions, such as:
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- Hypothyroidism
- Polycystic ovary syndrome
- Cushing’s syndrome
Mental health conditions, such as depression
Chronic stress
A person should contact a doctor if they are unable to lose weight despite adhering to a strict diet and exercise plan. The doctor may carry out tests to determine what is preventing weight loss. Treating the underlying condition may resolve the issue.
Gaining Weight on Keto: A Strategic Approach
While the keto diet is often associated with weight loss, it can also be adapted to support healthy weight gain, particularly for individuals who are underweight or looking to build muscle mass. The key is to strategically increase calorie intake while maintaining the ketogenic framework.
Understanding the Need for Weight Gain
The term “underweight” refers to a body mass index (BMI) of under 18.5. Being skinny isn’t always desirable. For instance, a Swedish population study found that being underweight more than doubled the risk for all-cause mortality. Another group of researchers followed 48,287 Dutch people for six years, looking for a link between BMI and mortality. Scientists have also studied cardiovascular disease (CVD) risk as it relates to BMI. In one study, researchers following 491,733 US adults found that being underweight increased heart disease risk by 19.7%. Being underweight is associated with poor health, but cause and effect are not clear. Alternatively, there may be nothing wrong whatsoever. Being underweight is often, but not always, a sign of an underlying condition. The accompanying unwanted weight loss - specifically, muscle loss - is also known as cachexia.
Caloric Surplus
Gaining weight is all about eating a caloric surplus. To gain weight safely and steadily, aim for a modest caloric surplus of 200-300 additional calories per day. Remove any guesswork by recording your daily caloric intake and weighing yourself each morning. If you’re losing weight, you’ll need to increase your calorie intake a bit.
Macronutrient Breakdown for Weight Gain on Keto
The ketogenic diet is a high-fat low-carb diet of about 60% fat, 30% protein, and 10% carbs by calories. Keeping carbs low, which keeps the hormone insulin low, is crucial for burning fat and producing ketones. To gain weight and build muscle, lean towards protein intakes of about 1 gram protein per pound bodyweight. You may want to go higher, depending on your size, gender, and activity level. Since keto is a low-carb diet, the rest of your calories must come from fatty acid. That means your high-calorie diet will be rich in coconut oil, butter, cream, milk, cheese, olive oil, avocados and other healthy fats. Lastly, even though you’re limiting carbs, don’t skimp on non-starchy vegetables. If you’re squeezing more calories into your day, you’ll want to eat multiple daily meals and avoid extended intermittent fasting schedules.
Keto-Friendly Foods for Weight Gain
A keto meal plan for gaining weight focuses on high-calorie, nutrient-dense foods within the ketogenic framework. It includes meals rich in healthy fats, moderate protein, and minimal carbs to increase caloric intake. This plan is tailored for those who want to gain weight or muscle mass on a keto diet. It’s about strategic eating to add pounds healthfully.
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Avocados: Rich in healthy fats and calories for weight gain.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Proteins: Chicken thighs, turkey, eggs, and fatty cuts of beef.
- Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and calories.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for nutrient-dense snacks.
- Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
- Healthy Oils: Olive oil and avocado oil for cooking and added calories.
Foods to Limit or Avoid
- High-Carb Foods: Minimize grains, sugar, and starchy vegetables to stay in ketosis.
- Fruit: Keep high-sugar fruits to a minimum to manage carb intake.
- Processed Foods: Focus on whole, nutrient-dense foods for weight gain.
- Legumes: Be cautious with beans, lentils, and chickpeas due to carb content.
- High-Sugar Sauces: Opt for savory and low-carb sauces to avoid unnecessary sugar.
- Alcohol: Alcohol can impact appetite, so consume in moderation.
Sample Meal Plan
Here’s a sample keto meal plan designed for weight gain:
- Breakfast: Eggs with cheese and avocado, cooked in butter.
- Lunch: Salmon salad with olive oil dressing and mixed greens.
- Dinner: Steak with roasted broccoli and a side of full-fat Greek yogurt.
- Snacks: A handful of almonds, macadamia nuts, or a cheese stick.
High-Calorie Keto Food Options
When it comes to the best high calorie high protein foods keto, nothing beats some nicely cooked beef. Not only is it easily accessible but it is also very easy to prepare/cook. However, not all cuts are made the same - some are higher in fats than others. Porterhouse Steak - This is a combination of the tenderloin steak and the New York Strip steak. These 3 cuts while very keto friendly and also high calorie - can be quite expensive. You can get any other cut you desire just ensure that it doesn’t say ‘lean’ or ‘fat trimmed’. Another great addition to the high calorie low carb keto diet list are chicken thighs. One 3-oz serving of roasted skin-on chicken thighs has 393 kcal, 14.1 g protein, 37.4 g fats and 0 g carbohydrates (5). While we still aren’t sure which came first between the chicken and the egg, we know that eggs are a keto friendly powerhouse. 1 boiled egg (50g) has 71.5 kcal, 6.2 g of protein, 4.98 g fats and 0.48 g of carbs (8). Like chicken, fatty fish are a huge part of a ketogenic diet. Cooking oils are an essential part of any high calorie keto foods list. Nut butters are a great calorie dense keto option for health fats and weight gain. Contrary to popular belief, milk is not keto friendly. Milk is in fact quite high in carbs (18) thanks to lactose - a type of milk sugar found in virtually all mammalian milks. While milk is not keto friendly, milk products are another story altogether. Greek yogurt is one such example. Perfect for smoothies 100 g of this has 94 kcal, 8.78 g protein, 4.39 g fats, and 4.75 g carbs (31).
Building Muscle on Keto
For a long time, many people assumed that it was impossible to build muscle on a keto diet or low carb diets in general. That’s because low carb diets restrict carbs, which are known to promote the release of insulin, an anabolic hormone that helps shuttle nutrients into cells, which helps create conditions that drive muscle growth (1). Yet, you may wonder whether it’s true that low carb diets hinder muscle growth.
Studies show that it is possible to build muscle on the keto diet. For example, a study in 25 college-aged men compared a traditional Western diet against the ketogenic diet for muscle gain, strength, and performance, and found that both diets were equally effective (12). Other studies have shown that keto may provide similar strength and performance gains as a conventional high carb diet while also helping shed body fat (13, 14, 15).
To optimally build muscle, you need to consistently eat more calories than you burn (17). The number of calories you need to eat per day to build muscle depends on several factors, such as your weight, height, lifestyle, sex, and activity levels. When you’re trying to build muscle, it’s recommended to increase your calorie intake by 15% above your maintenance calories.
Most studies suggest that eating 0.7-0.9 grams of protein per pound of body weight (1.6-2.0 grams per kg) is ideal for building muscle (21, 22). However, studies have shown that people can safely consume around 1 gram of protein per pound of body weight (2.1 grams per kg) and stay in ketosis (13, 24, 25).
Resistance Training
While nutrition is important, resistance training is also key to gaining muscle. Resistance training typically involves lifting weights or doing other strength-based exercises to build strength and gain muscle mass (31, 32). According to a review of 10 studies, resistance training at least twice a week was more effective at promoting muscle growth than training once per week (33). Try incorporating exercises like squats, bench presses, pullups, and pushups into your weekly resistance training routine to encourage muscle growth.
Supplements
While not required, supplements may help you build muscle. If you’re struggling to reach your daily protein needs, you could use a protein powder supplement, such as whey, casein, pea, or hemp protein. However, it’s important to note that many protein powders contain carbs, so you’ll need to account for these carbs in your daily carb allowance to stay in ketosis. You could also try using a creatine monohydrate supplement, as studies show that it can aid gym performance, leading to more muscle gain (34, 35, 36). Remember that your body’s levels of sodium, potassium, and magnesium may drop while on keto. Thus, it’s best to eat foods rich in these minerals, such as dark leafy greens, nuts, seeds, and avocados. Alternatively, you can take a supplement.
Additional Tips for Building Muscle on Keto
- Stay Patient: If you’re new to keto, you may experience an initial drop in strength and performance. It’s important to note that this drop is temporary, occurring as your body adapts - so be patient and don’t quit early.
- Track Your Carb Intake: This helps ensure that you eat fewer than 50 grams of carbs per day to stay in ketosis.
- Prepare for Initial Side Effects: When some people start this diet, they may experience the keto flu - a collection of symptoms, such as fatigue, nausea, irritability, and insomnia, that occur as your body adapts to its new regimen.
- Beware of Hidden Carbs: Beverages and condiments typically contain carbs that many people are unaware of, so it’s important to not overlook them.
- Test Your Ketone Levels Regularly: You can use keto strips or a keto breath test to determine if you’re in ketosis or if you need to adjust your diet accordingly.
- Get Plenty of Sleep: Proper sleep is very important for muscle gain and exercise performance (37, 38).
- Manage Stress: Stress is catabolic, meaning it breaks down muscle. Why? Because stress, due in part to the hormone cortisol, puts you in “fight or flight” mode, not “growth and repair” mode. Caffeine and nicotine are both stimulants that activate the stress response in your body. They turn on chemicals called catecholamines, also known as adrenaline, that fire up your metabolism.
- Prioritize Gut Health: Having a healthy gut helps you absorb nutrients from your food.
General Tips for Success on the Keto Diet
The following tips may help achieve and maintain a healthy BMI on the keto diet:
- Keeping a food journal: By keeping track of what they consume throughout the day, a person can often identify any foods or eating patterns - such as snacking - that may be preventing weight loss.
- Drinking plenty of water: Drinking plenty of water helps fill the stomach, and this may help keep a person from overeating or snacking too much throughout the day.
- Getting plenty of sleep: Sleep helps regulate the body’s normal cycles, and it may also help reduce stress levels.
- Planning meals: A person may benefit from adhering to a keto-friendly meal plan.
Switching Back to a Regular Diet from Keto
When someone follows a keto diet, it means that they are severely limiting their intake of carbohydrates. These are the building blocks from which the body manufactures glucose, which is its preferred source of fuel. With carbohydrates mostly removed from the diet, the body is forced to switch to Plan B, which is burning fat for energy. In a ketogenic diet, carbohydrate intake drops to about 10% of total food intake. The remaining 90% of the diet is made up primarily of either fat or protein.
Keto can be a good way to jump-start weight loss, but it has its drawbacks. With such strict limits on carbohydrates, eating a nutritionally balanced diet takes careful planning and sustained effort. And whenever you follow a restrictive diet for a period of time, returning to “normal” eating can be daunting. For the best results, it’s a good idea to make the switch gradually.
It’s also important to pay attention to the two different categories of carbs -- simple and complex. Complex carbohydrates have more nutrients than simple carbs. They are also higher in fiber. Because they are made up of long chains of sugar molecules, they take longer to digest. Simple carbs, by contrast, are short chains of sugar molecules that absorb quickly. They include table sugar and sugar syrups. Simple carbs deliver calories but lack nutrients. They can cause a spike in blood sugar and leave you feeling hungry. Fruits, vegetables and other whole foods do contain simple carbs. As you move away from keto restrictions, steer clear of simple carbs. This includes sugar, soda, candy and other sweets, and highly processed foods. Instead, concentrate on a diet that is rich in lean proteins, healthy fats and complex carbs. A good model to follow is the Mediterranean diet.