Stopping Keto: Weight Gain And Dietary Changes

The keto diet is a popular way to lose weight fast, but it's so restrictive that many people gain weight once they stop. Weight regain after a diet is common, and most people who lose weight on any diet regain it and sometimes gain back more than they lost. However, you will not necessarily regain weight after stopping keto if you are thoughtful during and after the transition. The key to maintaining your new weight is to match your total daily energy expenditure.

Weight gain after stopping keto is likely due to the restrictive nature of the diet

Weight Gain After Stopping Keto

The keto diet is a popular way to lose weight fast. However, it is an extremely restrictive diet that severely limits carbohydrate intake to less than 5% of your total daily calories. This means cutting out not just oatmeal, potatoes, apples, carrots, desserts, bread, rice, and pasta but also healthy sources of carbs like whole grains, legumes, starchy vegetables, fruits, and dairy.

Because of these restrictions, most medical professionals do not recommend staying on the keto diet for longer than six months. However, because it is so restrictive, many people gain weight once they stop. This is likely due to the restrictive nature of the diet.

When you stop following the keto diet, your body will try to replenish its stores after being deprived of energy. This is a normal response after any restrictive diet. It is also common to fall back into old eating habits, which can lead to weight gain if you are consuming more calories than you burn.

Another reason for weight gain after stopping keto is that your metabolism may slow down, making it harder to lose weight later on. Restrictive diets can lead to a restrict-binge cycle, which is harmful because the body responds by slowing your metabolism.

How to Avoid Weight Gain

To avoid weight gain after stopping keto, it is important to make a slow transition to a new way of eating. This means not suddenly increasing your carb intake but rather slowly reintroducing carbs, focusing on healthy, whole carbs that won't cause spikes in your blood sugar. It is recommended to increase your carb intake by about 10% each day or aim for two extra servings of carbs per day.

It is also important to continue making healthy food choices, such as vegetable sources of carbs, wild-caught fish, and grass-fed pasture-raised meats. Avoid highly processed foods, which are calorie-heavy and can lead to excessive weight gain.

In addition, staying active is crucial. Research shows that regular movement throughout the day has a greater impact on your overall health than one heavy exercise session.

To avoid weight gain, transition slowly by gradually increasing carb intake

It is normal to gain back some weight after stopping a particular diet. In the case of the keto diet, this will be primarily due to water weight. When you reintroduce carbohydrates at more than 50 grams per day, you will start to restore glucose reservoirs in the form of glycogen in your muscles and liver. Every gram of glycogen carries with it 3 grams of water, which is where the immediate weight gain comes from.

To avoid weight gain, it is important to transition slowly by gradually increasing your carb intake. This means not swiftly going from keto to a standard American diet, which is extremely high in carbohydrates and low in nutrients. If you do this, you may experience side effects such as regaining weight quickly (including instant water weight) and digestive distress from the carb overload.

Instead, you can slowly reintroduce carbs into your diet by continuing to mind your macronutrients and modestly upping your grams of carbs. Start by adding in starchy vegetables or fruit—one serving per day—and slowly work your way up, maintaining a healthy diet and considering calorie restrictions to keep yourself in check. See how adding one serving back into your diet feels for a couple of days, and then slowly increase if desired, continuing with your usual fat intake and lean proteins.

Remember, even off keto, there’s no need for copious amounts of processed carbs or any carbs at all; most of them don’t provide great health benefits. Keep in mind: low and slow.

Focus on complex carbs, like bean-based pasta, crackers with seeds, or sprouted bread

It is normal to gain back some weight after stopping a particular diet, such as keto. This can be due to a combination of factors, including a return to high-sugar and ultra-processed foods, insufficient exercise, inadequate fiber intake, and continued consumption of high-fat, protein-heavy meals. To avoid regaining weight, it is crucial to adopt a new lifestyle and make a slow transition when stopping the keto diet.

One way to do this is by focusing on complex carbohydrates, such as bean-based pasta, crackers with seeds, or sprouted bread. These foods provide a good source of fiber, which helps slow down digestion and increases feelings of fullness. Additionally, they are less likely to cause rapid spikes and troughs in blood sugar levels, which can lead to fatigue, irritability, increased hunger, and sugar cravings.

When it comes to crackers, there are several options available that align with a focus on complex carbohydrates. For instance, keto-friendly crackers made with seeds and low-carb ingredients can be a great choice. These crackers are typically made with a combination of seeds, such as sunflower seeds, pumpkin seeds, sesame seeds, and flax seeds, and held together with psyllium husk powder. They are baked in the oven and can be seasoned with herbs, spices, or salt to enhance their flavor.

Another option for crackers is to make them using a combination of nuts and seeds. These crackers usually include almonds, hazelnuts, and pumpkin seeds, along with gelatinous seeds like chia seeds and flax seeds, which act as binding agents. The dough is rolled out and baked in the oven, resulting in crispy and nutritious crackers.

By incorporating these complex carbohydrate options into your diet and making a gradual transition away from keto, you can help maintain your weight and overall health.

Avoid simple carbs like white pasta, white bread, and sugar, which cause blood sugar spikes

It is normal to gain back some weight after stopping a particular diet, and this is especially true of the keto diet because it is so restrictive. When you reintroduce carbohydrates, you will start to restore glucose reservoirs in the form of glycogen in your muscles and liver. Every gram of glycogen carries with it 3 grams of water, so this is where the immediate weight gain comes from.

To avoid this, it is recommended that you avoid simple carbs like white pasta, white bread, and sugar. These foods can cause rapid spikes and troughs in your blood sugar, leading to fatigue, irritability, increased hunger, and sugar cravings. This is known as the "blood sugar rollercoaster".

Simple carbs are easily and quickly digested by the body, leading to blood sugar spikes. These types of carbs have been stripped of almost all nutrients, vitamins, minerals, and fiber. They are also linked to weight gain and inflammation, which is the root of many diseases in the body, including cardiovascular disease, metabolic syndrome, type 2 diabetes, and autoimmunity.

Instead of simple carbs, opt for complex carbs such as bean-based pasta, crackers with seeds, or sprouted breads. These types of carbohydrates will help to keep your blood sugar stable and avoid the negative side effects of blood sugar spikes.

In addition to choosing complex carbs, it is also important to stick to a healthy diet overall. Avoid processed foods, which are calorie-heavy and can lead to excessive weight gain. Continue to eat healthy fats and lean proteins, and consider sticking to a "clean" diet of whole, unprocessed foods.

Manage stress and get enough sleep to maintain weight loss

Stress Management

Stress can have a direct impact on weight, affecting people differently. It can cause both weight loss and weight gain. When stressed, some people may skip meals or make unhealthy food choices, while others may lose the desire to eat altogether.

Stress can also lead to gastrointestinal distress, as the body slows digestion to focus on responding to the stressor. This can result in symptoms such as nausea, loss of appetite, and changes in bowel movements. Additionally, stress can affect the body's ability to process and absorb nutrients, leading to inflammation.

To manage stress, it is important to maintain a regular eating schedule, even if you don't feel hungry. Set reminders on your phone to ensure you don't miss meals. Opt for foods high in protein or fibre, and avoid unnecessary sugar and caffeine, as they can cause energy spikes and crashes. Choose whole foods like fruits, vegetables, whole grains, and foods rich in omega-3 fatty acids, such as salmon, tuna, nuts, and seeds. These foods can help improve your mood and manage stress.

Sleep

Sleep is crucial for maintaining weight loss. Not getting enough sleep can affect your weight, metabolism, and food choices. Most people need between 7 and 9 hours of sleep each night. Getting fewer than 7 hours of sleep is considered short sleep and has been linked to a higher body mass index (BMI) and weight gain.

When you're sleep-deprived, you're more likely to make unhealthy food choices, crave junk food, and lack the impulse control to say no. Lack of sleep can also lead to late-night snacking and bigger portion sizes. Additionally, poor sleep can decrease your resting metabolic rate (RMR), the number of calories your body burns at rest.

To improve your sleep, establish a bedtime routine and stick to a consistent sleep schedule, even on weekends. Avoid heavy meals, alcohol, and caffeine close to bedtime, as they can disrupt your sleep. Create a relaxing environment by turning off electronic devices at least an hour before bed and reserving your bedroom for sleep and sex.

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