Why am I gaining weight while in ketosis?

(Leigh Butcher) #1

Hi everyone! New to this forum and excited to learn more.

I am a 39 year old man. Height: 5’11" Weight (today) 200lbs before Keto 193lbs
Usually around 12-15 percent body fat. I work out a lot and am fairly muscley.
According to nutritional averages and calorie counters, I should be maintaining an average of 2400 calories a day.
I’ve kept it even smaller throughout the past 4 days but my weight keeps going up! I’m in full ketosis but yet I weighed myself this morning (even after a salt water cleanse) but yet I was up to 200lbs from 193 5 days ago.

I have started the keto plan again after taking a break for the last 15 months. I have been monitoring my keto state with Keto Stix and so far I have been in medium or heavy state. I started about 12 days ago and have been pretty regimental about it, keeping my carbs to no more than 25g a day and eating mostly fat. However, I’m not necessarily counting everything I put into my body but just being acutely aware. I have been eating only 2 meals a day with snacks throughout the day (again keeping everything in moderation). I think I’m doing everything that I’m suppose to be doing but yet I’m still gaining weight. I’m not sure if its muscle or what but I’m so confused.
No cheats, abiding by the macros, eating super low carbs and sticking to the foods conducive to the keto plan.
A bit frustrated as I’m really trying to cut weight back and not eating excessively.

Has anybody had a similar experience?

(Steak and iron) #2

Can you tell us exactly what you’re eating?

#3

I was 235 @ 6 foot before starting keto, for some context.

I thought the same thing when I started. Then I actually tracked and realized how many carbs are disguised out there. (I was offered a stick of gum today that was 2g carbs)

Green leafy veggies have carbs
Heavy cream even has carbs
That special chicken wing sauce at your favorite dive probably has carbs, etc.

My two cents… I’ve found that actually planning a meal before you ‘just eat something’ (not saying you do) helped a ton.

and :bacon: :wink:

#4

Gaining 7lbs in 12 days would be unusual for any type of diet. How long were you weight stable at 193lbs?

(Sheri Knauer) #5

[quote=“leboootch, post:1, topic:13746”]
I have been eating only 2 meals a day with snacks throughout the day (again keeping everything in moderation.

Perhaps it’s the snacks throughout the day. You may not be allowing your insulin levels to drop if you are snacking throughout the day. I would stick with the 2 meals a day but make sure you get enough calories in those 2 meals and drop the snacking

(Joseph) #6

What does your protein intake look like per day?

(Joseph) #7

That’s exactly what I was just thinking too after I posted about the protein intake. If you are snaking throughout the day you don’t have time for your insulin levels to drop. Start planning out your meals more and prepping them. That way you aren’t just grabbing and going. I only eat two meals a day and then fast for 20 hours. You have to build up to that point but if you are not feeling satisfied after you get done eating then maybe try and add some more fats into the diet.

It is true that everything has carbs even veggies. I am a vegetarian on Keto (only animal product I eat is eggs/cheese) which actually ends up helping me out because the amount of carbs in the veggies I eat is so low but I am still able to keep my fat intake pretty high.

(Leigh Butcher) #8

Hi everyone, thanks for the replies and your time!

I am in full ketosis. I’ve been monitoring everyday, sometimes twice a day at this point just to get a good picture of where and when I could potentially knock myself out. So far, I haven’t and I’m still in cuuuuuz I just checked! Nonetheless, I’m still gaining weight. I am only eating 2 meals with snacks at a moderate amount, nothing going over my calorie intake.

The meals I’m eating are:

1st meal 3 eggs, 3 slices of bacon, half an avo, 1 dollop of sour cream and a piece of cheese.

2nd meal (salad) cup of spinach, half cup of green pepper, couple of pieces of broccoli, celery, the other half of the avo, a can of sardines, feta, a tablespoon of mayo, 2 tablespoons of olive oil
(The ingredients vary for this but I’m keeping my eye on the content and macros within. I’m also not eating the entire thing in one go).

Varied meal mashed cauliflower with tumeric, coconut oil, butter, garlic, and a dash of lime juice. Mmmmmmm Goood

Handful of cashews
Celery sticks with cream cheese
Olives
Maybe a pepperoni stick or 4 peices of salami
Cucumber with creamy blue cheese dressing (;half a cup)
Maybe a scoop of peanut butter with either coconut oil or butter
Cottage Cheese
Chicken
Lamb skewers

These are my frequented go to snacks and meals for now until I can get a bit more creative. I’m also drinking a ton of water. Protein is kept to a minimum not exceeding 120g per day at this point. Carbs I believe are kept to no more than 30g. I’m not necessarily monitoring my fat but I’ve read a lot of people saying that they don’t really monitor that acutely. If I’m currently in ketosis, am I not doing the right thing?

I workout an hour everyday with heavy lifting and cardio intervals. (usually leave the gym with a wet shirt)
I’m fairly active at work never sitting down and lifting involved.

Now with all that, eating less than my recommended calorie intake, with still being in ketosis, with getting a balanced meal that’s loosely monitored for amount of carbs and fiber, drinking a lot of water, I’m still confused on how I could be gaining weight. I haven’t had proper movements and I know that if you;re not careful you could become constipated, but I’ve been trying to alleviate that with salt water cleanses.

Keeping in mind that I am conscious of how much I’m eating (with a optimal 200g/day fat intake but probably not actually getting that) and I’m still in ketosis, can anyone see any holes in my plan?

Thanks again everyone for there time!

(Leigh Butcher) #9

I’ve been maintaining this weight for a couple of months. I fluctuate a little but anywhere between 190 and 194.

(Leigh Butcher) #10

Copy that! I’m pretty much where you are. 2 meals with various snacks throughout the day all in moderation. I can try not snacking but I do find myself rather hungry come the evening.

(Leigh Butcher) #11

Hey thanks for the tips, I’ll give that a try!!! Stay tuned

(Kim Hodge) #12

I was having the same issue until I started using an app to count my carbs. I was eating double what I thought I was !

#13

How are you doing besides scale weight? Do your clothes fit differently? Do you have some calipers to check bodyfat in various locations?

(Todd Allen) #14

I’d be extremely surprised if the weight change was body fat related. My first guess would be that it is a slowing of bowel transit time (the amount of time food takes to pass through the intestines). Constipation is a typical issue for people changing their diet, especially common with those beginning keto.

I’ve never developed full blown constipation but changes in bowel transit time are a frequent issue for me, especially when I’m experimenting with various forms of fasting. Which can lead to things like gaining a few lbs during the first week of 1 meal per day intermittent fasting despite a caloric deficit of 500+ calories daily that ought to be causing 1+ lbs of fat loss weekly.

Anyway this sort of weight change is temporary. Sooner or later the gut speeds back up and the weight drops back to the expected range.

(Michelle) #15

Are you using pee sticks to test? These are not very accurate for ketosis. Maybe in the very beginning, but I definitely don’t trust them.

I would cut out the snacking. If you are eating proper keto meals, you shouldn’t need the snacks. Also, some of the things you list, have a lot of hidden carbs:
Cashews - high carb nut.
cream cheese - carbs
cured meats - carbs
PB - carbs (not a nut either, it’s a legume, so switch to another nut butter)
cottage cheese - carbs, lots

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(Joseph) #16

This reminds me that I need to go get a tape to start measuring my waste and stuff. I can tell that some shirts that used to be super tight fitting are looser now. I can judge my weight loss off how my clothes are fitting. I don’t really hop on the scale too often because I get discouraged when the needle doesn’t move. I am going to my endocrinologist on June 30th and looking forward to getting the blood work done to see what my levels and all that good stuff are. I am actually going in to get back on my testosterone replacement therapy, ive suffered with that for a couple years now. The crazy part is i am only 27!!

(Siobhan) #17

I am going to echo it is probably the snacking or sneaky carbs or both.
If you find you are having issues getting hungry between meals: Add more fat to your meals. Pack some fat bombs or keep some butter on hand for some keto coffee.

And if you are calorie restricting: stop. If you are hungry, eat. If you are hungry soon between meals, eat more fat at meals. Last resort eat something that is almost entirely fat as a snack. @brenda has some good keto candy fat bomb recipes
Calorie restriction increases hunger signalling and messes with your metabolism.

#18

Being in ketosis doesn’t guarantee fat loss. You still have to be in deficit. I would try to make a point of hitting your protein target each day, keeping carbs as low as you can (20g or under), and using fat only as a lever. Your body can get fat from your diet or from the reserves on your body. You don’t need to eat more.

(Leigh Butcher) #19

Hi everyone! Again thanks for your support and replies!!! I think I’ve found the culprit.
It’s the movements and constipation. Maybe I’m not getting enough fibre in the diet. Has anyone used psyllium or any other fibre supplement? I’m also wondering about digestive supplements in helping to keep the pathway clear and increase nutrient absorbtion. Is anyone supplementing and can it affect ketosis?

I will from here acutely monitor all macros and meal times. Great help eberyone, thanks again!

#20

I’ve found constipation is more related to hydration than fiber. A lower carb diet can reduce the amount and time between movements but the, errr, quality should be consistent. One thing you can try is some magnesium oxide or citrate to draw water into the digestive tract. Don’t overdo it. :wink: :poop:

[You may want to check out the Bristol Stool Chart ]

Also, your microbiome is going through some changes. I took some probiotics in the early stages of keto, but I suspect I had some SIBO happening before keto. Can’t really say whether it was the supplements or the change in diet that helped, or just time.