Transitioning From Keto To Low Carb: What You Need To Know

The ketogenic diet is a high-fat, low-carbohydrate diet that can induce weight loss and improve health. However, due to its restrictive nature, many people transition off the keto diet after achieving their desired results. While some people cycle in and out of the diet, others choose to stop it altogether. Transitioning off the keto diet can be challenging, and it is important to do it gradually to avoid negative side effects such as bloating, blood sugar spikes, and increased hunger. When increasing carbohydrate intake, it is recommended to focus on complex carbohydrates, such as whole grains, legumes, fruits, and vegetables, while limiting simple carbohydrates like sugar and processed foods. Additionally, maintaining a balanced diet with lean proteins, healthy fats, and physical activity can help sustain weight loss after stopping the keto diet.

Make a personalised plan

Step 1: Have a plan

The first step in making a personalised plan is to have a plan! It sounds obvious, but it's important to know what you're going to eat and how you're going to start incorporating carbs back into your diet. If you're unsure about your goals or how to achieve them, consult a dietitian.

Step 2: Get familiar with portion sizes

After restricting carbs for so long, you may be inclined to overdo it once you allow yourself to have them again. When you first start eating carbs post-keto, check what one serving size is and stick to that.

Step 3: Start with unprocessed carbs

When you first break up with keto, go for plant-based carbs rather than doughnuts, cupcakes, and pasta. Reintroduce whole grains, beans, legumes, fruits, non-starchy vegetables first, and then bring in processed foods and sugar-sweetened beverages.

Step 4: Go slow

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

Step 5: Focus on hard-to-digest carbs

When looking to incorporate carbs back into your diet, focus on eating carbs that are high in protein and fibre. Bean-based pasta, crackers with seeds, or sprouted bread are all great options. Even adding in more avocados or cashews is a good idea.

Step 6: Be aware of the sugar pitfall

Keto is known for its low sugar intake, and you've probably noticed decreased sugar cravings. Sugar is addictive, so be mindful of this when coming off keto. Avoid anything with more than 4 grams of added sugar, and be aware of too much naturally occurring sugar, which can be found in honey and certain fruits.

Step 7: Bump up activity levels

If you want to maintain your weight loss, it's a good idea to increase your activity levels. Check with your physician for appropriate types of exercise.

Step 8: Keep eating healthy fats

Even when you're transitioning off keto, it's still important to eat healthy fats. This can still lead to weight loss.

Step 9: Keep protein at a healthy level

Make sure you're eating an adequate amount of protein (about 50 grams per day), which helps promote fullness. Opt for more plant-based proteins, like beans, lentils, tofu, and edamame.

Step 10: Eat vegetables at every meal

Vegetables are low in calories and high in fibre, so add volume to your plate with veggies!

Step 11: Allow yourself to enjoy all foods in moderation

Enjoy all foods in moderation to help avoid cravings. If cravings do arise, honour them! This includes all forms of carbs, from ice cream to pasta. Listen to your hunger cues and acknowledge them—eat when you feel hungry.

Step 12: Avoid previous bad habits

If you're cycling in and out of keto, you'll probably have to accept that you can't eat a lot of junk. You'll need to be selective about what foods you eat, especially carbohydrates.

Step 13: Select fewer processed foods

Think about the quality of the foods you're eating. If you eat large amounts of processed meats, consider reducing the amount because these have been linked to an increased risk of cancer. Instead, select lean meats like fish, skinless poultry, and occasionally lean red meat. Tofu and other plant-based proteins are also excellent options.

Step 14: Keep hydrated

Staying hydrated is important when working on healthy habits post-keto. Dehydration can cause irritability and make you feel hungry when you're actually just thirsty.

Gradually increase your carb intake

Transitioning from keto to a low-carb diet should be done slowly and carefully. The key is to increase your carb intake gradually, focusing on healthy, whole carbs that won't cause spikes in your blood sugar. Here are some tips to help you increase your carb intake in a controlled manner:

Start with small increments

Begin by adding an extra 5-10 grams of carbohydrates per day for the first week. This can be in the form of whole grains, beans, fruits, starchy vegetables, or legumes. Monitor your weight and how you feel, and continue to increase your carb intake weekly or every other week, depending on your goals and how your body adjusts.

Opt for complex carbs

Choose complex carbohydrates, which are found in whole, unprocessed foods. These include vegetables, whole grains, legumes, nuts, seeds, leafy greens, and fruits. Complex carbs are higher in nutrients and fibre, which helps to slow down digestion and prevent blood sugar spikes.

Avoid simple carbs

Simple carbs, such as sugar, soda, candy, and other highly processed foods, should be avoided. These simple carbs are quickly absorbed and can cause a spike in blood sugar and leave you feeling hungry.

Focus on quality

When increasing your carb intake, focus on the quality of the carbs. Choose high-quality, nutrient-dense carbs that will provide your body with the energy it needs without causing negative side effects.

Listen to your body

Pay attention to how your body responds to the increased carb intake. If you notice any negative side effects, such as bloating or blood sugar spikes, adjust your carb sources or slow down the rate at which you are increasing your carb intake.

Be mindful of portion sizes

As you reintroduce carbs, be mindful of portion sizes. It can be easy to overdo it on carbs after restricting them for a long period. Check serving sizes and stick to the recommended amounts to ensure you don't overload your system.

Remember, transitioning off the keto diet should be done gradually, and it may take a few weeks for your body to fully adjust to the change. It's important to listen to your body and make adjustments as needed to ensure a smooth and healthy transition.

Focus on complex carbs

When transitioning from a keto diet to a low-carb diet, it is important to focus on complex carbohydrates. Complex carbs are higher in fibre and take longer to digest than simple carbs, which are short chains of sugar molecules that can cause a spike in blood sugar and leave you feeling hungry. Complex carbs, on the other hand, are made up of long chains of sugar molecules and are found in whole, unprocessed foods such as vegetables, whole grains, legumes, nuts, seeds, leafy greens, and fruits.

As you transition from keto to low carb, it is important to gradually incorporate more complex carbs into your diet while still limiting simple carbs and sugars. This means that you can start to include foods such as oatmeal, potatoes, apples, carrots, beans, whole grains, legumes, starchy vegetables, and fruits. These foods provide a greater range of nutrients and can help you feel more satisfied after meals.

One tip for focusing on complex carbs is to choose high-protein and high-fibre options. For example, bean-based pasta, crackers with seeds, or sprouted bread are all excellent choices. You can also increase your intake of avocados and cashews, which are healthy sources of complex carbohydrates. Additionally, aim for two extra servings of complex carbs per day and spread them throughout your meals to maintain consistent energy levels.

It is also important to be mindful of your sugar intake. Even natural sources of sugar, such as honey and certain fruits, can cause a spike in blood sugar. Instead, opt for complex carbs that are lower in natural sugars, like squash, berries, and carrots. By focusing on complex carbs and managing your sugar intake, you can help stabilise your blood sugar levels and avoid the negative side effects of simple carb consumption.

Overall, when transitioning from keto to low carb, gradually increasing your intake of complex carbohydrates from whole, unprocessed foods is the key to success. This approach will help you maintain a balanced diet and avoid the negative side effects associated with simple carb consumption, such as blood sugar spikes and hunger.

Avoid sugar

Avoiding Sugar on a Low-Carb Diet

A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you focus on protein-rich whole foods and vegetables.

Sugar is high in carbohydrates and low in nutritional value. It can cause a spike in blood sugar and leave you feeling hungry. This can lead to a restrict-binge cycle, which is harmful because the body responds by slowing your metabolism, making it harder to lose weight.

How to Avoid Sugar

• Choose complex carbohydrates over simple carbohydrates. Complex carbs are found in whole, unprocessed foods such as vegetables, whole grains, legumes, nuts, seeds, and fruits. They are higher in fiber and take longer to digest.
• Stay away from simple carbs such as sugar, soda, candy, and other sweets, as well as highly processed foods.
• Concentrate on a diet that is rich in lean proteins, healthy fats, and complex carbs. The Mediterranean diet is a good model to follow.
• Read labels carefully and be mindful of hidden sugars in processed foods and drinks.
• Avoid or limit sweet snacks, refined grains, diet and low-fat products, and sugar-sweetened beverages.
• Opt for plain water or sugar-free sparkling water instead of sugary drinks.
• Choose plain yogurt and sweeten it yourself with fresh fruit instead of buying pre-sweetened yogurt.
• Allow yourself to enjoy sweets in moderation. If you completely restrict yourself, you may be more likely to binge later.

How to Transition from Keto to Low-Carb

When transitioning from keto to low-carb, it is important to do so gradually. Here are some additional tips:

• Make a personalized plan that takes into account your calorie needs, stress levels, and activity levels.
• Increase your activity levels and fiber intake, and ensure you are eating enough protein.
• Make changes to your diet slowly to avoid digestive issues.
• If you are taking medication for diabetes or high blood pressure, or if you are breastfeeding, consult with your doctor before making any changes to your diet.

Be aware of the risks of restrictive diets

While restrictive diets like keto can help you lose weight, they are not sustainable in the long term. Restrictive diets can lead to a range of negative health consequences, including:

Nutritional Deficiencies

Long-term ketogenic diets can result in nutritional deficiencies as they involve cutting out even healthy sources of carbohydrates, such as whole grains, legumes, starchy vegetables, fruits, and dairy. This can lead to a lack of essential nutrients such as fiber, vitamins, and minerals.

Weight Gain

When you stop following a restrictive diet, your body will try to replenish its stores, which can lead to weight gain. This is because restrictive diets are often unsustainable, and people tend to return to their old eating habits, which can cause weight regain.

Slower Metabolism

Restrictive diets can lead to a slower metabolism, making it harder to lose weight in the future. This is because the body responds to calorie restriction by reducing the number of calories burned, and this effect can persist even after the diet is stopped.

Fatigue and Nutrient Deficiencies

Restricting calories can cause fatigue and make it challenging to meet your daily nutrient needs. Calorie-restricted diets may not provide sufficient amounts of essential nutrients like iron, folate, or vitamin B12, leading to health issues such as anemia and extreme fatigue.

Reduced Fertility

Dramatically restricting calories can negatively affect fertility, especially in women. This is because reproductive function and ovulation depend on hormone levels, which can be disrupted by insufficient calorie intake.

Weaker Bones

Consuming too few calories can weaken your bones by reducing estrogen and testosterone levels, which are important for bone formation and breakdown. Calorie restriction, especially when combined with physical exercise, can also increase stress hormone levels, contributing to bone loss.

Lowered Immunity

Restricting calories may increase your risk of infections and illnesses, especially when combined with strenuous physical activity. This is because the body may not be getting the nutrients it needs to function optimally, leading to a weakened immune system.

Psychological Distress

Restrictive diets can lead to psychological distress and promote disordered eating behaviors such as binge eating, purging, and other eating disorders. These disorders can have long-term negative impacts on both physical and mental health and, in some cases, can even be fatal.

Frequently asked questions