Transitioning Back To Carbs Post-Keto: What To Know

The ketogenic diet is a popular, low-carb, high-fat eating style that puts your body into a state of ketosis, using fat for energy instead of carbohydrates. While it can be an effective way to lose weight, it is not recommended as a long-term solution. So, what happens when you stop keto and transition back to carbs? Done correctly, you can avoid weight gain and maintain the health benefits you achieved while on the diet. Done incorrectly, you may experience bloating, blood sugar spikes, increased hunger, and other negative side effects.

Gradually increase your carb intake

Transitioning off the keto diet can be challenging, but it is possible to do so without gaining back all the weight you lost. Here are some tips to help you gradually increase your carb intake and minimise weight gain:

Have a plan

It is important to have a plan for what you will eat and how you will start incorporating carbs back into your diet. Seek guidance from a dietitian if needed.

Get familiar with portion sizes

Stick to one serving of carbs when you first reintroduce them. After restricting carbs for a long time, it is easy to overdo it once you allow yourself to have them again.

Start with unprocessed carbs

When first breaking up with keto, opt for plant-based carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables instead of pasta, doughnuts, and cupcakes.

Go slow

Introduce carbs slowly and gradually to avoid gastrointestinal distress. Start by adding carbs to one meal per day and see how your body responds. If things go well, gradually add carbs to another meal or snack. Continue this process until you're comfortable eating carbs throughout the day.

Bump up activity levels

Increasing your activity level will help you avoid gaining weight. Consult your physician for appropriate types of exercise.

Make changes slowly

Introduce high-fibre foods slowly to avoid constipation. Start with one or two servings of high-fibre foods per day and gradually increase the amount as your stomach tolerates it. Remember to drink plenty of water to prevent constipation.

Avoid previous bad habits

If you're cycling in and out of keto, be mindful that you can't eat a lot of junk food. Be selective about the carbohydrates you eat, as they are often the culprit behind weight gain.

Select fewer processed foods

Think about the quality of the foods you're eating. Reduce the amount of processed meat you consume, as it has been linked to increased cancer risk. Instead, opt for lean meats like fish, skinless poultry, and occasional lean red meat.

Focus on unprocessed carbs

When transitioning back to carbs after keto, it's important to focus on unprocessed carbs. This means opting for whole grains, beans, legumes, fruits, and non-starchy vegetables instead of processed foods and sugar-sweetened beverages. Here are some tips to help you focus on unprocessed carbs:

• Start with whole grains, beans, and legumes: These foods are excellent sources of complex carbohydrates, which provide your body with sustained energy. Examples include brown rice, quinoa, oats, lentils, and chickpeas.
• Include a variety of fruits and vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and fibre. Go for non-starchy options like leafy greens, berries, citrus fruits, carrots, and squash.
• Choose plant-based proteins: Plant-based proteins such as beans, lentils, tofu, and edamame are excellent sources of carbohydrates and can help you stay full and satisfied.
• Read labels and ingredient lists: When choosing carb sources, be mindful of added sugars and processed ingredients. Look for products with minimal processing and short, recognisable ingredient lists.
• Prepare your own meals: Cooking at home gives you greater control over the ingredients and nutrient content of your meals. Experiment with new recipes and try to include a variety of unprocessed carb sources.
• Be mindful of portion sizes: Even when choosing unprocessed carbs, it's important to watch your portions. A serving size of about 1/2 cup to 1 cup of cooked grains or legumes is generally appropriate. For fruits, aim for 1-2 cups or 1-2 pieces of whole fruit.
• Gradually increase your carb intake: Start with small servings of unprocessed carbs and gradually increase your portions over time. This will help your body adjust and reduce the risk of digestive issues.
• Listen to your body: Pay attention to how your body responds to the introduction of unprocessed carbs. If you notice any adverse effects, such as bloating or energy dips, adjust your portions or the types of carbs you're choosing.

Be aware of portion sizes

Transitioning back to carbs after keto can be challenging, and it's important to be mindful of portion sizes to avoid overindulging. Here are some tips to help you navigate portion sizes effectively:

Understand serving sizes

When reintroducing carbs, it's crucial to familiarise yourself with standard serving sizes. Check the recommended serving sizes on food packaging or use measuring cups and scales to ensure you're adhering to a healthy portion. This awareness will help you make informed choices and prevent overeating.

Start with smaller portions

As your body has been accustomed to a low-carb intake, it's advisable to start with smaller portions of carbs and gradually increase them over time. This gradual approach will help your body adjust and reduce the risk of digestive issues or blood sugar spikes.

Focus on complex carbohydrates

Prioritise complex carbohydrates, such as whole grains, beans, legumes, fruits, and non-starchy vegetables. These foods provide more sustained energy and tend to be more nutrient-dense than refined or simple carbohydrates. They are also rich in fibre, which promotes a healthy digestive system and can help you feel fuller for longer.

Monitor your progress

Keep track of your progress by maintaining a food journal or using a calorie-tracking app. Record the portions of carbs you consume and how your body responds. This will help you identify any sensitivities or reactions and adjust your portions accordingly.

Be mindful of your goals

Remember your health and fitness goals throughout this transition. If weight management is a priority, be mindful of the calorie content of your carb portions. Adjust your portions accordingly to ensure they align with your goals.

Seek professional guidance

Consulting a registered dietitian or nutritionist can provide you with personalised guidance on portion sizes. They can help you create a tailored plan that considers your specific needs, goals, and health status. This professional support can make the transition smoother and ensure you're getting the right balance.

Avoid previous bad habits

If you're cycling in and out of keto and trying to maintain weight loss, you'll probably have to accept that you can't eat a lot of junk. You have to be selective about what foods you eat, particularly carbohydrates, such as breakfast cereals, snacks, ice cream, and sodas.

"Your best bet is to have a plan as to what you're going to eat and how you're going to start incorporating carbs back into your diet, " says Shoshana Pritzker, R.D., C.D.N., C.S.S.D., a sports nutritionist and registered dietitian. "Most people just end up going back to the way they ate previously, which wasn't working for them before, so why would it work now?"

This is especially true if you went on keto for weight-loss purposes. It's important to be mindful of the quality of the foods you're eating.

"If you eat large amounts of processed meats like bacon, sausage and lunch meat, consider reducing the amount because these have been linked to increased cancer risk, " says Monica Chan, supervising dietitian with Riverside University Health System in California. "Instead of processed meats, select lean meats like fish, skinless poultry and occasionally lean red meat."

Chan offers an example of a healthy, post-keto meal: 4 to 5 ounces of lean protein, surrounded by a large amount of vegetables with added olive oil, as well as avocado and a small serving of berries.

It's also important to make changes to your diet slowly. If you suddenly start eating 30 grams of fiber a day after not eating much at all, your stomach will likely go crazy and cause some pretty intense constipation. Add in one or two servings of high-fiber foods per day, like oatmeal, whole-wheat pasta, beans, chia seeds, or berries, and if your stomach tolerates that, bump it up a little more the next day. And remember, whenever you add more fiber to your diet, you also need to add more water to prevent constipation.

Allow Yourself to Enjoy All Foods in Moderation

"Enjoy all foods in moderation to help avoid cravings, " says Vanika Jethwa, R.D., C.P.T., a dietitian and personal trainer at Weightloss.Nutritionist. "If cravings do come up, honor them!" This includes all forms of carbs, from ice cream to pasta! And moderation also means not relying on fat and animal proteins to fuel your diet. "Listen to hunger cues and acknowledge them—eat when you feel hungry."

Exercise regularly

Exercise is an important part of maintaining a healthy weight and keeping weight off after transitioning off the keto diet.

Exercise can help to increase energy expenditure, creating a larger energy deficit and thus aiding weight loss. It is also important for building and maintaining muscle mass, which is important for overall health and can help to increase the number of calories burned at rest.

The type of exercise undertaken is also important to consider. Resistance training, such as weight lifting, can help to build and maintain muscle mass, while cardiovascular exercise, such as running or swimming, can help to increase energy expenditure and improve cardiovascular health.

High-intensity interval training (HIIT) and endurance training may be particularly beneficial when transitioning off keto, as glucose (found in carbs) is the body's main fuel source for these types of workouts.

It is important to note that the amount and type of exercise undertaken will depend on individual factors such as fitness level, health status, and personal preferences. Consulting with a healthcare professional or exercise specialist can help to determine the most appropriate exercise routine for your specific goals and needs.

Frequently asked questions