Friday, February 23, 2018

6 Causes Why Do People Gaining Weight in Ketosi

Why Do People Gaining Weight in Ketosis - The keto diet reduces carbohydrate intake and increases fat consumption with moderate protein intake to reach the ketosis condition. Unfortunately, some people gaining weight in ketosis because of imbalance nutrients intake.

Ketosis is actually a mild condition of ketoacidosis that makes the body will burn fat as the main energy source. The fat will also be converted to ketones in the liver, thus giving the energy supply to the brain. At this point, you may expect to lose weight, but unfortunately, what you eat make you gaining weight in ketosis instead.

Gaining Weight in Ketosis
6 Causes Why Do People Gaining Weight in Ketosis

1. Too Fewer Fat Intake Can Make You Gaining Weight in Ketosis

This is the major mistake. Remember, your main source of calories comes from fat. If you are limiting/consuming fewer foods that contain fat, your body will start to eat your own muscle which slows your metabolism. Calculate your total fat requirement in grams then fill the quota with the animal & vegetable source fat mix.

Recommended Fat

Here are some good recommendations for the healthy fat source.
  • Saturated Fats
  • Monounsaturated fats
  • Polyunsaturated fats especially omega-3 fatty acids 
  • MCT oil 
  • Cold-pressed coconut
  • Palm fruit
  • Olive oil
  • Flaxseed
  • Macadamia and avocado oil
  • Butter and ghee
  • Lard
  • Chicken fat
  • Duck fat
  • Avocado

Most mentioned healthy fats above contain zero net carbs. As a suggestion, fats should be included in high amounts with every meal every day. You need more fat to avoid gaining weight in ketosis.

But, not all fats can you eat every day. There are some fats that you can eat just occasionally.

Fat source to limit

One of the fat sources comes from dairy products. You may love them but you have to limit them from now and then.


They contain natural sugars. Also, some dairy products also contain carbs. Soft cheeses and low-fat milk have many carbs while hard cheeses have the least one.

Here are the recommendations.
  • Goat milk and full-fat cow should be ideally organic and raw.
  • Full-fat cheeses.

2. Less Sodium Intake Can Make You Gaining Weight in Ketosis

The Ketogenic diet is so low in carbo which makes it forces the electrolytes out through sweat & urine. You need at least 3000mg of sodium in your diet and can go up to 5000mg per day if you do a regular exercise.

My advice, drink chicken broth or add some salt to your food moderately. Don't worry, you will not be bloating as long as your blood sugar is low.

However, you need to talk to your doctor or professional practitioners. They will take your blood sample and analyze what actually you need.

3. Too Many Calories Intake Can Make You Gaining Weight in Ketosis

I believe that many of you may be lazy to calculate the number of calories you actually need. Thus, the majority of people may even get the excess fat source and consequently,  their weight loss does not go down.

Remember that whatever the calorie type is, you still have to be in a calorie deficit if you want to lose weight.

But, if you want to increase muscle mass, "taking calories overly" is not a big problem. Especially if it is accompanied by an intensive workout.

Then, if you take many calories and you do nothing, exercises I mean, it will make you gaining weight in keto.

4. Eating Fewer Vegetables Can Make You Gaining Weight in Ketosis

This diet requires the high consumption of fat & protein. If you do not consume enough fiber & good fats, then cholesterol & triglycerides will be rise. Prioritize green vegetables, leafy vegetables, and mushrooms because it is very low carbo.

Then, it is no problem to cook them with a moderate seasoning & oil. But you have to reduce the addition of sugar.

Recommended vegetables

Here are some recommended vegetables that you need during the ketogenic diet.

All leafy greens (0.5–5 net carbs per 1 cup)
  • Dandelion or beet greens
  • collards
  • Mustard
  • Turnip
  • Arugula
  • Chicory
  • Endive
  • Escarole
  • Fennel
  • Radicchio
  • Romaine
  • Sorrel
  • Spinach
  • Kale
  • Chard

Cruciferous veggies (3-6 grams net carbs per 1 cup)
  • Broccoli
  • Cabbage
  • Brussels sprout
  • Cauliflower

Other recommended vegetables (2-4 grams net carbs per 1 cup)
  • Celery
  • Cucumber
  • Zucchini
  • Chives
  • Leeks 

A bit higher vegetables in carbs (3-7 grams net carbs per 1 cup)
  • Asparagus
  • Mushrooms
  • Bamboo shoots
  • Bean sprouts
  • Bell pepper
  • Sugar snap peas
  • Water chestnuts
  • Radishes
  • Jicama
  • Green beans
  • Wax beans
  • Tomatoes

All the vegetables are recommended to be consumed because they contain low carbs. On the other side, there are also some vegetables that you should limit toward carbs issue.

Vegetables to limit

Regarding the carbs issue, there are some particular vegetables that may affect much in your ketosis diet. Maybe what I will mention here is the reason why people gaining weight in ketosis.

Vegetables that have 7-14 grams net carbs per 1/2 cup cooked.

  • Sweet peas
  • Artichokes
  • Okra
  • Carrots
  • Beets
  • Parsnips

Other high calories vegetables (in 1/2 cup cooked)
  • Yams (13-25 carbs)
  • White potatoes (13-25 carbs)
  • Red potatoes
  • Sweet potatoes (10-25 carbs) 

5. Too Much Protein Can Make You Gaining Weight in Ketosis

You know what, protein can also be converted into fat & sugar if it is excessive. Remember, the Ketogenic diet only takes about 25-30% of calories from protein. That means if your diet is 2000 calories, per day you need maximally 150gr protein.

For example, this is what you will eat for a day.
  • 1 chicken thigh contains 25gr protein.
  • 100gr mincemeat contains 15gr protein.
  • 100gr beef ribs contain 15gr protein.
  • 100gr salmon contains 20gr protein.
  • 3pcs chicken wings contain 25gr protein.
  • 100gr almond contains 20gr protein.
  • 100gr cheese contains 20gr protein.
  • 100gr eggs contain 10gr protein

Totally, by eating those foods you will get 150 gr proteins. Then, there are other good resources for proteins. Here are they.

Recommended vegetables

Grass-fed beef and other meats (0 grams net carbs per 5 ounces)
  • Lamb
  • Goat
  • Veal
  • Venison
  • Organ meats including liver (3 grams net carbs per 5 ounces)

Poultry products (0 grams net carbs per 5 ounces)
  • Turkey
  • Chicken
  • Quail
  • Pheasant
  • Hen
  • Goose
  • Duck
  • Egg yolks and cage-free eggs (1 gram net carb each)

Fishes (0 grams net carbs per 5 ounces)
  • Tuna
  • Trout
  • Anchovies
  • Bass
  • Flounder
  • Mackerel
  • Salmon
  • Sardines

6. Eating Wrong Foods Make You Gaining Weight in Ketosis

In the ketogenic diet, not all the foods can be eaten regularly. Some of them should be limited or even strongly avoided.

Sometimes, you do not realize that foods you eat are actually the causes of gaining weight in ketosis. Here are some foods that should be limited

Foods to limit in ketogenic diet

Legumes and beans (12-13 grams net carbs per 1/2 cup serving cooked)
  • Chickpeas
  • Kidney
  • Lima
  • Black
  • Brown
  • Lentils
  • Hummus

Soy products
  • Tofu
  • Edamame
  • Tempeh 

Nuts and seeds (1.5–4 grams net carbs per 1 ounce)
  • Almonds
  • Walnuts
  • Cashews
  • Sunflower seeds
  • Pistachios
  • Chestnuts
  • Pumpkin seeds
  • Cashews (7 grams net carbs per ounce)
  • Nut butters & seed butters (4 grams net carbs per 2 tablespoons)
  • Chia seeds & flaxseeds (1–2 grams net carbs per 2 tablespoons)

All of the berries (3-9 grams net carbs per 1/2 cup)
  • Blueberries
  • Strawberries
  • Blackberries
  • Raspberries

Along with those foods, you have to limit condiments and unsweetened drinks.

Foods to avoid in ketogenic diet

First of all, you have to avoid any types of sugar. One teaspoon contains 4 grams net carbs meanwhile one tablespoon contains 12 grams net carbs.

Here are other types of sugar you need to avoid.
  • White sugar
  • Brown sugar
  • Cane sugar
  • Raw sugar
  • Confectioner’s sugar.
  • Maple syrup
  • Carob syrup
  • Corn syrup
  • Caramel syrup
  • Fruit syrup
  • Agave syrup
  • Honey
  • Fructose
  • Glucose
  • Maltose
  • Dextrose
  • Lactose 

You also have to completely avoid any types of grains, even bread, flour products, and cereals. Here are they.
  • Wheat
  • Oats
  • White rice
  • Brown rice
  • Jasmine rice
  • Quinoa
  • Couscous
  • Pilaf
  • Corn 
  • Popcorn
  • Tortillas
  • Grits
  • Polenta
  • Bread
  • Bagels
  • Rolls
  • Muffins
  • Pasta 

Also, you need to avoid almost all processed foods, and caloric and sweetened beverages.

  • Crackers
  • Chips
  • Pretzels
  • Candies
  • Desserts
  • Cookies
  • Cakes
  • Pies
  • Ice cream
  • Snack carbs
  • Granola bars
  • Canned soups
  • Boxed foods
  • Prepackaged meal
  • Soda
  • Alcohol (beer, wine, liquor, etc.)
  • Sweetened teas or coffee drinks

In conclusion, if you do not put much attention to what you eat, then you may be gaining weight in ketosis.

Be wise.

Do you have any suggestions?

If you have finished reading  6 Causes Why Do People Gaining Weight in Ketosis you will find that there are some certain foods that are strongly recommended, limited, and avoided to eat. Therefore, an imbalance diet toward ketogenic diet will just make you gaining weight in ketosis. Please share this topic about gaining weight in ketosis by using these following buttons below.