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Problems Caused By Pressure To Gain Weight
Unfortunately, this desire for weight gain often causes problems. This is especially true for younger men.
In one study, 7.6% of teens and young men reported taking weight-gain products deemed potentially unhealthy including creatine supplements and anabolic steroids in order to gain weight.4
Generally speaking, women seem more willing to take products to lose weight.5 On the other hand, men may potentially be more likely to take a rapid weight-gain product without concern for safety.
The reason? To get bigger quickly.
We certainly do not recommend taking steroids or questionable weight-gain supplements to add pounds. Fortunately, there are healthier, more sustainable ways to gain weight.
Reasons Youre Gaining Weight On Keto
The keto diet involves drastically reducing your carbohydrate intake to improve your health and lose weight. Significantly reducing the carbs in your diet forces your body into a state of ketosis. Ketosis is a process that happens when your body doesnt have enough carbohydrates to use as energy and starts to burn fat as fuel.
Ketosis can be helpful in losing weight, and it can help you burn fat and feel less hungry. However, sometimes weight loss on keto isnt as straightforward as youd imagine. You can seemingly do everything right and still not lose weight, or, in some cases, even gain weight. If youre gaining weight on keto, you probably feel frustrated and discouraged.
Also Check: Why Am I Exhausted On The Keto Diet
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Yes, you read that right. While meat-lovers may approach the plan with gusto, digging into the steaks, burgers, bacon, pork tenderloin, and sausagewhich are all keto-approved foodstoo much can be a bad thing.
Contrary to popular belief, a ketogenic diet is not a high-protein diet, says Brett Osborn, DO, a neurosurgeon and nutrition advisor to BPI Sports. In fact, protein should make up only 15 to 30 percent of your daily calories. Otherwise, ketone production will stall.
Excess protein interferes with ketosis, and people who focus too much on protein may not achieve a ketogenic state, says Kristen Mancinelli, RD, author of The Ketogenic Dietand the upcoming book Jumpstart Ketosis. Remember, keto is mostly fat, low to moderate protein, and almost no carbs.
Fix: Track your protein, carbs, fat, and more so you get a better picture of what youre eating in a day. Then, try to plan your meals and snacks to better align with your high-fat, moderate-protein, and low-carb goals.
Also Check: Where Can I Buy Keto Bread
Is Being Underweight Unhealthy
Whether being underweight is unhealthy depends on the reason a person is underweight.
Several medical conditions, especially cancer and gastrointestinal diseases, can lead to weight loss. Also, some medications are associated with loss of weight either directly or through appetite suppression.
Being underweight is associated with a somewhat shorter life, especially in older adults.6
Yet its generally very hard to determine if this is due to underlying disease or if being underweight in itself is potentially dangerous. One possible reason for the latter could be that people who are underweight have fewer reserves in case of severe illness. In addition, lower weight could signify lower muscle mass and a higher risk of frailty.7
Being underweight due to an eating disorder like anorexia nervosa is dangerous, as well as the cause of much suffering. Its extremely important to seek professional help in such a situation.
Many people who want to gain weight are likely still within the lower to middle range of a normal BMI . While this isnt a dangerous or unhealthy weight, some people within this range may want to gain some lean mass.
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The ketogenic diet can be tough to master if you dont know the right steps to take to get into ketosis. And once youre in ketosis, it can be a challenge to stay there. How do you set yourself up for continuous weight loss on the keto diet?
Here are the top 10 reasons you might not be losing weight on the keto diet.
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Are You Eating Too Much Protein
Theres a reason macros tell you how much fat, carbs, and protein to eat every day following macros helps you manage your meal plans and stay in ketosis. For some people, when too many grams of protein are consumed, the body changes them to carbs through a process called gluconeogenesis! This can adversely affect your ketone levels. So, make sure you get enough protein, but not too much.
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Is It Possible To Gain Weight On Keto
For many people on the keto diet, weight loss comes easily. The keto diet can suppress appetite and make fat loss easier to achieve. However, this isnt always the case. Some people end up not losing weight or even gaining weight on a keto diet.
Unfortunately, our bodies are designed to store any excess calories we eat so we can have enough energy to withstand a famine. This was useful in the past when we had to hunt and gather our food, but it works against us in todays world. Thats why its not surprising you might be gaining weight, even while on a keto diet. Luckily, most of the time, it just takes is a simple lifestyle adjustment to get you back on track.
One of the biggest culprits of weight gain on keto is not tracking your food intake. Its important to track everything you eat to be sure youre not overdoing it in any area. You also want to ensure youre keeping your macros in check. Once you get your food intake and your macros under control, your weight loss will start moving in the right direction.
You Might Be Eating More Calories Than You Need
For weight reduction to occur, there must be a calorie deficit. To prevent gaining weight from consuming too many calories, you must burn off more calories than you consume.
On the keto diet, you may be managing your carbohydrate intake. Still, you may not be keeping a close eye on your calorie intake, and you might unintentionally consume more calories daily.
To find out if you are consuming too many calories, you may start counting them daily. You might also consider restricting your snacking between meals, planning meals, and lowering your portion sizes.
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Reasons Youre Not Losing Weight On Keto
Weight loss is one of the primary drivers for many people opting to follow a Keto diet.
Perhaps youre finding youre not shedding as many pounds as youd hoped for, though?
Maybe you started off losing weight, but youve now hit a nasty plateau?
Dont worry. Neither situation is at all unusual.
Having already examined how to lose weight on a Keto diet, today its time to help you troubleshoot if things are not going precisely to plan.
Heres the full list to help you troubleshoot your keto weight loss click on any of the links to jump straight down to that section.
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