There’s a lot of confusion around keto, ketosis, and how they relate to weight loss and overall health. You may have even heard someone say, “That’s not keto” when talking about certain foods. But what does that really mean? And why does being in ketosis not always lead to weight loss? Let’s break down these common misconceptions, explore the link between keto and inflammation, and understand why food choices matter more than carb content alone.
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What is Ketosis?
Ketosis is a metabolic state where your body burns fat for fuel, producing ketones as an energy source. Typically, the body relies on glycogen, the stored form of glucose, for energy. However, when you reduce your carbohydrate intake to very low levels (typically under 20 grams of net carbs per day), your body starts breaking down fat into ketones to use as an alternative energy source.
The shift to burning fat instead of glucose has made the keto diet popular for those looking to lose weight, improve mental clarity, and boost energy levels. However, simply achieving ketosis doesn’t guarantee weight loss as there are other factors at play.
Common Misconceptions About Keto: “That’s Not Keto!”
One of the most common statements you’ll hear in the keto community is, “That’s not keto.” This phrase is often used to criticize food choices that don’t fit a strict keto template. However, it’s essential to understand that ketosis is a metabolic state, not a specific food list. You can be in ketosis while eating a variety of foods, even some that are higher in carbohydrates, as long as your overall carb intake remains low enough.
So, when people say, “That’s not keto,” they are usually referring to foods they perceive as not fitting the low-carb criteria. But here’s the reality: being in ketosis is more about your body’s metabolic state than the specific foods you eat. Of course, some foods will knock you out of ketosis more quickly, but a carrot or a small amount of berries won’t necessarily ruin your keto diet.
Why Being in Ketosis Doesn’t Always Lead to Weight Loss
Being in ketosis doesn’t guarantee weight loss because weight loss depends on more than just being in a fat-burning state. Other critical factors include:
- Caloric intake: Consuming more calories than your body needs, even from keto-friendly foods, can prevent weight loss.
- Macronutrient ratios: If your protein intake is too high, it can be converted to glucose, which might hinder ketosis and affect weight loss.
- Inflammation: Chronic inflammation can make it difficult for your body to release stored fat.
- Insulin resistance: When your cells don’t respond well to insulin, it can slow down or even halt weight loss.
These factors need to be managed alongside ketosis to achieve your weight loss goals.
The Link Between Keto, Inflammation, and Weight Loss
One of the less discussed benefits of a well-formulated keto diet is its potential to reduce inflammation. Chronic inflammation is often linked to obesity, insulin resistance, and other metabolic disorders. In fact, studies show that weight loss is associated with a reduction in inflammation. Studies also show that a pro-inflammatory diet is linked to a higher risk of weight gain and developing obesity.
Reducing inflammation can help your body heal from years of poor dietary habits and support more efficient weight loss. This is why the quality of the food you eat on a keto diet is just as important as staying within your carb limits.
Creating an Anti-Inflammatory Keto Diet
To create an anti-inflammatory keto diet, focus on choosing foods that are nutrient-dense, whole, and low in inflammatory properties. Some common inflammatory foods to avoid include:
- Refined sugars and carbohydrates: These cause rapid spikes in blood sugar and increase inflammation over time.
- Vegetable and seed oils: High in omega-6 fatty acids, these oils can contribute to an imbalanced omega-6 to omega-3 ratio, promoting inflammation.
- Processed and cured meats: These often contain additives and preservatives that can trigger inflammation.
- Gluten: Even on a low-carb diet, gluten can cause inflammation in sensitive individuals.
Instead, focus on anti-inflammatory foods like:
- Leafy greens and non-starchy vegetables: Rich in antioxidants and fiber.
- Healthy fats: Avocado, olive oil, and fatty fish like salmon.
- Berries: Small portions can add antioxidants without spiking blood sugar.
Addressing “I’m in Ketosis, but I’m Not Losing Weight”
If you’re in ketosis but not seeing the weight loss results you expected, consider the following factors:
- Are you eating too many calories? Track your intake to see if you’re consuming more than your body needs.
- What is your protein intake like? Too much protein can interfere with ketosis.
- Are you managing stress? Chronic stress can raise cortisol levels, which affects fat storage.
- Are you getting enough sleep? Poor sleep disrupts hormones and can lead to weight gain.
Final Thoughts on Keto, Weight Loss, and Inflammation
Achieving weight loss on a keto diet requires more than just being in a state of ketosis. You need to consider the quality of your food, the impact of inflammation, and other metabolic factors like insulin sensitivity. By focusing on whole, anti-inflammatory foods and paying attention to your overall intake, you can create a sustainable keto lifestyle that supports both weight loss and long-term health.
Keto isn’t just a list of foods. It’s about creating a healthy metabolic state that works for your body. So the next time you hear “That’s not keto,” remember that ketosis is more than just carb content, it’s a comprehensive approach to better health and wellness.
These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Holistic Fit LLC, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information provided by Holistic Fit LLC. Reliance on any information provided by this article is solely at your own risk. The author is not a licensed medical professional. References to specific products, research, or external websites are for informational purposes only and do not constitute endorsements or recommendations. Individual results may vary. Readers are encouraged to consult updated sources and verify information as scientific knowledge evolves. And, of course, never use a new product, herb or essential oil without first reading the label, doing your research, or checking with a local expert.
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Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.