Carbs After Keto: What To Eat And When

The ketogenic diet is a popular, effective way to lose weight and manage certain medical conditions. However, because it is so restrictive, it is not recommended as a long-term solution. When transitioning off keto, it's important to reintroduce carbs gradually to avoid negative side effects and make a healthy switch. This means opting for healthy, whole carbs that won't cause blood sugar spikes and weight gain.

Can I eat carbs right away after keto?

How to reintroduce carbs

Start Slow

If you've been in ketosis for a long time, it's best to reintroduce carbs slowly. Your digestive system needs time to adjust, and a sudden influx of carbs can cause digestive issues and blood sugar spikes, leading to fatigue and irritability. Start with a low amount of carbs, such as 10-20 grams, and gradually increase your intake over time. This will give your body time to adjust and help you avoid any discomfort.

Choose the Right Carbs

Not all carbs are created equal. Focus on carbs that are high in protein and fiber, such as bean-based pasta, crackers with seeds, sprouted breads, avocados, and cashews. These carbs take longer to digest and will keep you feeling full for longer. Avoid carbs that are high in sugar, such as cookies, donuts, and other processed foods, as they can cause blood sugar spikes and increased cravings.

Reintroduce Fruits and Vegetables

Fruits and vegetables are a great way to start adding carbs back into your diet. They are unprocessed, natural, and high in antioxidants and fiber. Strawberries, carrots, squash, and baby carrots are excellent options to start with.

Increase Your Protein Intake

Adding more lean protein to your diet can help you stay full and avoid weight gain as you reintroduce carbs. Salmon, turkey, chicken, Greek yogurt, nuts, and eggs are all healthy sources of protein.

Continue Eating Healthy Fats

Even as you introduce carbs, continue to include healthy fats in your diet. Olive oil, nuts, and avocados are great sources of healthy monounsaturated fats. These can help combat hunger and keep you feeling satisfied.

Listen to Your Body

Everyone's body is different, and the amount of carbs you can reintroduce will vary. Pay attention to how your body reacts and adjust your intake accordingly. If you experience any discomfort or digestive issues, consult with a doctor or dietitian to create a plan that works for you.

Recommended carb sources

When reintroducing carbs after a period of keto, it's important to go slow and be mindful of the types of carbs you're consuming. Here are some recommended carb sources to help you transition off keto:

Fruits and Vegetables

Start by adding back fruits and vegetables, as they are unprocessed and all-natural. Focus on options that are high in fibre to keep you feeling full and satisfied. Some great choices include strawberries, carrots, squash, and kiwi. These foods will also provide your body with essential vitamins and minerals.

High-Protein and High-Fibre Carbs

Choose carbs that are rich in protein and fibre to help stabilise blood sugar levels and keep you feeling full. Bean-based pasta, crackers with seeds, and sprouted bread are excellent choices. These carbs are digested more slowly, giving your body time to adjust to the reintroduction of carbs.

Lean Proteins

Incorporate more lean proteins into your diet as you transition off keto. This will help you stay energised and feel more satisfied after meals. Good sources of lean protein include salmon, tuna, turkey, chicken, Greek yoghurt, nuts, and eggs.

Healthy Fats

Continue to include healthy fats in your diet, such as those you consumed during keto. Healthy fats can help combat hunger and prevent overeating. Avocados, olive oil, nuts, and cold-water fish are great sources of healthy fats. Just be mindful of your portion sizes and total calorie intake.

Probiotics

When reintroducing carbs, you may experience some gastrointestinal issues such as bloating. Adding probiotics to your diet can help alleviate these symptoms. Try incorporating yoghurt, miso, and sauerkraut, which are all healthy carb sources that contain probiotics.

Remember, the key is to take it slow and listen to your body. Gradually increase your carb intake over a period of a few weeks, and choose healthy, whole-food sources of carbs. This will help you make a smooth transition off keto and maintain your health and weight loss results.

How to avoid weight gain

Transitioning off the keto diet can be challenging, and if not done properly, it may lead to some unpleasant symptoms such as bloating, blood sugar spikes, and increased hunger. Here are some tips to help you avoid weight gain and make a smooth transition:

• Gradually increase your carb intake: Start by adding 10 grams of carbohydrates per day for the first week. Opt for healthy sources of carbs like whole grains, beans, fruits, and starchy vegetables. Then, increase this number weekly or bi-weekly, depending on your goals and how your body reacts.
• Find your desired carb range: The ideal number of carbs differs for everyone and depends on factors like your goals and activity levels. Work with a registered dietitian to determine the right amount of carbs for you—one that allows you to eat a varied diet without feeling restricted while maintaining your weight.
• Choose the right carbs: Focus on carbs that are high in protein and fiber, such as bean-based pasta, crackers with seeds, and sprouted breads. These take longer to digest and will keep you feeling full for longer. Avoid highly processed carbs and sugars, as they can cause blood sugar spikes and increased cravings.
• Continue eating healthy fats: Include healthy fats like avocado and olive oil in your diet, but decrease the amount compared to when you were on keto. Healthy fats help combat hunger and keep you feeling satiated.
• Eat lean proteins: Make lean proteins a staple in your diet to help you stay full and avoid overeating. Good sources of protein include salmon, tuna, turkey, chicken, Greek yogurt, nuts, and eggs.
• Reintroduce fruits and vegetables: Start by adding carbs from fruits and vegetables, as they are unprocessed and natural. They are high in antioxidants and fiber, which will aid in digestion and keep you feeling full.
• Be mindful of sugar: Sugar is addictive, and it is best to avoid it as much as possible. Opt for alternatives to refined sugar, such as honey or certain fruits, but be mindful of the amount as they can still cause blood sugar spikes.
• Listen to your body: Everyone's body is different, and there is no one-size-fits-all approach to transitioning off keto. Pay attention to how your body reacts to the reintroduction of carbs, and adjust your diet accordingly.
• Seek professional help: Consult a registered dietitian or nutritionist to guide you through the transition and help you make a plan tailored to your specific needs and goals.

Signs it's time to reintroduce carbs

You've reached the six-month mark

Jill Gulotta, RDN, and Scott Keatley, RDN, both recommend staying on the keto diet for a maximum of six months before reintroducing carbs to your diet. The long-term research on keto is limited, and there may be health complications from staying in ketosis for years.

You've reached your health or weight goal

If you've achieved what you wanted to on the keto diet, it might be time to transition off. If you jump straight back into your previous way of eating, you'll likely undo all your progress. However, if you slowly reintroduce carbs, you can maintain your new health or weight.

You're experiencing negative side effects

Long-term ketogenic diets can result in nutritional deficiencies, especially a lack of fiber. If you're experiencing negative side effects, it might be time to reintroduce carbs.

You want to eat more healthily long-term

The keto diet is very restrictive, and it can be challenging to stick to it long-term. If you want to eat a more balanced diet, you should consider reintroducing carbs. The paleo and Mediterranean diets are similar to keto but include carbs in moderation.

You want to eat more socially

The keto diet can be isolating, as it's hard to eat typical social foods and drinks. If you want to be able to eat more freely with others, it might be time to reintroduce carbs.

What to expect after eating carbs

If you've been on a keto diet for a while and are looking to reintroduce carbs, it's important to do it gradually and healthily. Here's what you can expect and some tips to help you along the way:

What to Expect

Firstly, it's important to understand that your body has been in a state of ketosis, burning stored fat for energy. This means that your body has become very efficient at using fat as fuel and less efficient at using carbohydrates. As a result, you may experience some symptoms of carbohydrate intolerance or sensitivity when you start eating carbs again.

You may notice that you've become extremely sensitive to carbs, and even a small number of carbs can cause a higher-than-normal spike in your blood glucose levels. This can lead to feeling very tired and experiencing digestive issues, such as abdominal pain, bloating, gas, diarrhoea, and constipation. You may also regain some weight due to higher insulin levels.

Tips for a Smooth Transition

• Take it slow: Give your body time to adjust by reintroducing carbs gradually. Start with a low number of carbs and increase your intake slowly over time. Some recommend increasing your carb intake by 10% each day for the first two weeks.
• Choose the right carbs: Focus on carbs that are high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted bread. These take longer to digest and will help prevent blood sugar spikes.
• Avoid sugar: Stay away from sugary carbs like cookies and donuts, as they can cause blood sugar spikes and increase sugar cravings. Choose carbs with less than 4 grams of added sugar.
• Eat carbs at the right time: Try to eat most of your carbs right before or after a workout. Your body will use them for fuel or to replenish your energy stores, making them easier to digest.
• Get enough sleep: Sleep helps regulate your body's insulin levels and glucose metabolism. Lack of sleep can disrupt your body's ability to process carbs.
• Stay hydrated: Sometimes, dehydration can make you feel hungry when you're actually just thirsty. Drink plenty of water to avoid unnecessary snacking.
• Exercise regularly: Maintaining a regular exercise routine can help you avoid weight gain and improve your insulin sensitivity.
• Get help if needed: If you're unsure or struggling to transition off keto, consider meeting with a dietitian to create a plan tailored to your needs.

Frequently asked questions