It is every keto faithful’s joy to see the numbers on the scale continuously going down. But what happens when the numbers on the scale keep zig-zagging?
Most keto disciples start getting anxious when they see spikes and falls on the scale. I can testify that it is depressing to see numbers on the scale go up instead of down, especially when you have been doing everything right. Sometimes, you wonder if your effort has all been for nothing.
Well, I am here to lay your fears to rest. The scale’s up and down movement, called weight fluctuation, is expected. You should expect to face weight fluctuation on keto.
Weight loss has never been a smooth and constant line. Nope. Expect the highs, the lows, and the stalls. But as with every endeavor, consistency and persistence are critical in the keto diet for long-lasting results.
Let’s delve into the mysteries of keto weight fluctuations.
Do you have a particular question about weight fluctuation on keto? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Here's what we'll cover:
Is it normal for weight to fluctuate on keto?
Yes, weight fluctuations on keto are normal. Ketosis is a rugged path that gives you the results you want when staying keto faithful.
From my experience, I know that although this is part and parcel of the keto dieting journey, it is not easy when you experience periods of stalling, reduction, and increase. The frustration and worry can get the best of you. But you can reduce this stress when you stop basing your progress on the sale. Sometimes, it simply doesn’t worth it!
Ketosis is a process. So, you need to trust the process. Since it is everything contrary to what your body is used to, it means that your body has to get used to it. So even though you lose some weight, it may take a while for the scales to show your internal progress.
So don’t give much power to the scales! Let them not discourage you to the point that you abandon the journey and start splurging on the carbs. Instead, focus on the journey, your health, energy, and the end goal.
I have learned to trust the ketogenic process and celebrate any progress. It’s the small wins that matter. Don’t let any weight fluctuation lead you off course.
Why does my weight fluctuate so much on keto?
In the first days or weeks of keto, when you deprive your body of then carbs, it goes into ketosis (it takes your body 2-4 days to enter ketosis).
But before relying on fat for energy, your body burns through the glucose reserves stored in your muscles and liver. Every gram of glucose is stored with at least 3-4g of water in your body. So when the glycogen is used up, you will also experience water loss, which will make you reduce weight pretty fast.
But after a while, you will see that you have gained a few pounds. Why is this so? After the body burns through your glycogen supplies, it turns on your body fat. But after a while in ketosis, your body adjusts to its new energy supplies.
So while it relies on your fat for energy, the little carbs you eat accumulate. And this leads to the refilling of your glucose stores. When your muscles store their glycogen, they also hold some water. This will add some weight to your body.
I should remind you that the increase in weight doesn’t mean that you have more fat in your body. No, it means more water and glycogen stored in your body.
Tips for dealing with weight fluctuation on keto
Although your keto weight fluctuations are something to expect, there are ways of ensuring that you overcome them. Here is how you can do it.
Adjust your macros
Once you start losing weight on the keto diet, your body’s macro nutritional values are no longer the same. So to continue realizing weight loss, change your macro consumption. You can do this by using a keto diet app or calculator. Input your new details like your body fat percentage and weight to get the new macros numbers.
Adjusting your macros will help your body get the proportions of the nutrients it needs to continue achieving ketosis.
Frequent and regular exercise is a proven way of reducing weight. According to the Mayo Clinic, regular physical activity and diet are the basis of weight loss.
Workouts build muscle, improve metabolism, and burn fat which helps you lose weight. They burn up calories. So combining your keto diet with regular works as a sure way of losing weight.
Eat more calories
Increasing your calorie count can do wonders. But, sometimes, you may be eating too little, which can cause your calorie count to go too low, slowing down your metabolism and leading to weight gain.
So, to be safe, eat the proper calorie intake (it shouldn’t be too high or too low). As long as you eat a good deficit for ketosis (fat loss), say 10-20%, your body will have enough energy to maintain your metabolic rate.
Give yourself time, and stay persistent.
We all have different bodies. Our bodies process things differently. So yes, you may get frustrated with the stalls and fluctuation on the scale, but stay calm and stay on the keto path.
The scale! This tool has led many people off course. I could liken it to a mirror. It shows you partial truths; it doesn’t show you the facts. Giving so much power to the scale can break your will to stay on the keto path.
Tip: stop basing your progress on the scale.
Follow your keto path to get continuous decreasing numbers on the scale. Of course, sometimes you will remain stagnant, but that’s a win too.
Thanks for the graphics: Canva.com
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