Keto Diet: When To Stop And How To Maintain

The ketogenic diet is a low-carb, high-fat eating style that puts your body into a state of ketosis, using fat for energy instead of carbs. While it can result in weight loss, most people don't stick with the keto diet long-term. One reason for getting off keto is reaching your goal weight and being ready to get back to eating carbs. However, you need to do it the right way.

Transitioning off the keto diet can lead to weight gain, but it's not inevitable. You might gain weight initially in the form of water weight because carbs contain water. But that's not the same as gaining fat. The key is to pick healthy, whole carbs that won't cause gigantic spikes in your blood sugar.

If you go off keto, you need to have a plan for what you're going to eat and how you're going to start incorporating carbs back into your diet. It's recommended to start with unprocessed carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables, rather than processed foods and sugar-sweetened beverages. Add carbs slowly and gradually to avoid gastrointestinal distress.

Gradually increase your carb intake

If you've been on the keto diet for a while, your body will have gotten used to being in ketosis, so it's important to ease yourself off it gradually. This will help you avoid any negative side effects, such as bloating and intestinal issues, blood sugar spikes, and fatigue. It will also give you time to adjust to your new way of eating and reduce the risk of weight gain. Here are some tips for gradually increasing your carb intake after keto:

• Start with unprocessed carbs: When reintroducing carbs, opt for plant-based sources such as whole grains, beans, legumes, fruits, and non-starchy vegetables. These foods are high in fibre and nutrients and will be gentler on your system than processed carbs.
• Increase your carb intake slowly: Start by adding carbs to one meal per day for a few weeks, then gradually increase the number of meals or snacks that include carbs. This will help your body adjust and reduce the risk of gastrointestinal distress.
• Focus on carbs that are high in protein and fibre: Look for carb sources that are also rich in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted bread. These will keep you feeling full and provide additional nutritional benefits.
• Monitor your weight and well-being: As you increase your carb intake, keep an eye on your weight and overall well-being. This will help you identify any negative reactions and adjust your carb intake accordingly.
• Be mindful of portion sizes: After restricting carbs for a long time, it can be easy to overdo it when you start reintroducing them. Check recommended serving sizes and stick to them to avoid overindulging.
• Avoid a sudden influx of carbs and sugar: Don't shock your system by suddenly eating a lot of carbs and sugar. This could cause bloating, blood sugar spikes, and other unpleasant symptoms. Take it slow and steady.
• Be aware of sugar pitfalls: The keto diet helps reduce sugar cravings, so be mindful of not falling back into the sugar trap. Avoid foods with more than 4 grams of added sugar, and be cautious of naturally occurring sugars in things like honey and fruit.
• Increase your carb intake gradually over a few weeks: Give your body time to adjust by gradually increasing your carb intake over a period of about two weeks. You can do this by increasing your carb intake by about 10% each day or aiming for two extra servings of carbs per day.

Focus on unprocessed carbs

Once you have achieved your weight goal, it is recommended to transition off the keto diet. This is because the keto diet is very restrictive, and long-term research on its effects is limited. Experts recommend staying on keto for a maximum of six months before reintroducing more carbs to your diet.

When you transition off keto, it is important to do so in a smart way. If you go back to eating the way you did previously, you will likely regain the weight you lost. Instead, you should slowly decrease your fat intake while increasing your intake of lean proteins, vegetables, and wholesome carbohydrates.

• Gradually increase your carb intake: Start by adding in an additional 10 grams of carbohydrates per day from healthy sources like whole grains, beans, fruits, and starchy vegetables. Track your weight and how you feel as you increase your carb intake over time.
• Find your desired carb range: The number of carbs recommended varies for each individual and depends on factors such as your goals and activity levels. Work with a registered dietitian to find a range of carbohydrates that allows you to eat a diverse range of foods without feeling restricted while maintaining your weight.
• Choose "good carbs": Opt for "good carbs" or complex carbs that help control your blood sugar and weight. These include minimally processed foods like whole grains, non-starchy vegetables, whole fruits, and legumes. Avoid highly processed foods like white rice, which can cause spikes in blood sugar.
• Increase your fiber intake: Focus on unprocessed carbs that are rich in fiber, such as whole grains, legumes, vegetables, and fruits. Fiber aids digestion, helps you feel full, and doesn't raise your blood sugar levels.
• Avoid processed carbs: Processed carbs from refined grains and added sugars can increase the risk of obesity, diabetes, and cardiovascular disease. Examples of processed carbs to limit or avoid include white bread, pastries, sugar-sweetened beverages, and processed meats.
• Prioritize nutrient-dense carbs: Choose unprocessed carbs that are packed with vitamins, minerals, and fiber. Examples include oatmeal, beans, fruits, and starchy vegetables like sweet potatoes.

Remember, there is no one-size-fits-all approach to nutrition. Focus on choosing unprocessed carbs that make you feel energized and support your overall health while maintaining a balanced diet that includes a variety of nutrient-dense foods.

Avoid previous bad habits

Avoiding previous bad habits is crucial when transitioning off the keto diet to maintain weight loss. Here are some strategies to avoid reverting to unhealthy behaviours:

• Selective Carbohydrate Choices: Be mindful of the types of carbohydrates you reintroduce. Opt for unprocessed carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables. Avoid or limit highly processed carbs, such as breakfast cereals, snacks, ice cream, and sugary drinks, as these are often the culprits behind weight gain.
• Reduce Processed Meats: Consider decreasing your consumption of processed meats like bacon, sausage, and lunch meat, as they have been linked to an increased risk of cancer. Instead, choose lean meats like fish, skinless poultry, and occasional lean red meat. Tofu and other plant-based proteins are also excellent alternatives.
• Maintain a Healthy Mindset: Recognise that transitioning off keto doesn't mean abandoning all the healthy habits you've developed. Continue to prioritise your health and make conscious food choices. Avoid falling into the trap of thinking, "I've worked so hard; now I deserve to relax."
• Gradual Reintroduction: Avoid shocking your system by suddenly indulging in high-carb meals. Gradually increase your carbohydrate intake over time to avoid gastrointestinal distress and blood sugar spikes. Start by adding carbs to one meal per day and slowly increase from there.
• Monitor Your Body's Response: Pay close attention to how your body responds to the reintroduction of carbohydrates. If you notice weight gain or other adverse effects, make adjustments. You may need to reduce your carb intake or choose different types of carbs.
• Physical Activity: Prioritise your exercise routine during this transition. Increasing your activity level will help you avoid gaining weight and improve your overall health. Consult with your physician to determine the appropriate types of exercise for your needs.
• Mindful Portion Sizes: Be cautious about portion sizes when reintroducing carbs. After restricting carbs for an extended period, it's easy to overindulge. Check serving sizes and stick to moderate portions to avoid overdoing it.
• Avoid Sugar Pitfalls: The keto diet helps reduce sugar cravings. When transitioning off keto, be cautious about reintroducing added sugars. Avoid foods with more than 4 grams of added sugar. Naturally occurring sugars in honey and certain fruits can also spike your blood sugar, so consume them in moderation.

Select fewer processed foods

Selecting Fewer Processed Foods

Processed foods are typically high in sodium, additives, and other chemicals that can be harmful to your health. They are also often lacking in the vitamins and minerals that your body needs.

What to Avoid

• Processed meats like bacon, sausage, and lunch meats.
• Glazed ham.
• Margarine.
• Potato chips.
• Trail mix with dried fruit, pretzel pieces, or chocolate.
• Cow's milk.
• Butternut squash.

What to Choose Instead

• Lean meats like fish, skinless poultry, and lean red meat.
• Tofu and other plant-based proteins.
• A traditional sliced deli ham.
• Extra-virgin olive oil.
• Sunflower seeds, toasted pumpkin seeds, and nuts.
• Almond milk or soy milk.
• Raw or salted nuts.

Boost physical activity

Increasing your activity levels can help you maintain your weight as you transition off the keto diet. Check with your physician for appropriate types of exercise that are suitable for you.

• Increase your exercise intensity gradually: Start with low-intensity exercises such as jogging, biking, or yoga, and gradually increase the intensity and duration of your workouts.
• Focus on steady-state exercises: Opt for low-intensity, steady-state exercises such as jogging, cycling, rowing, or yoga. These types of exercises tend to be less affected by the keto diet and can help you maximize the benefits of the diet.
• Monitor your performance: Keep track of your performance during workouts. Take note of any decreases in energy levels or difficulties in performing high-intensity exercises. Adjust your exercise routine as needed.
• Combine with intermittent fasting: Consider combining your workouts with intermittent fasting. For example, try working out in a fasted state, as this has been shown to increase ketone levels. However, keep in mind that it may take a few weeks for your body to adapt to using ketones and fatty acids as fuel sources during exercise.
• Prioritize muscle recovery: The keto diet has been found to speed up post-workout muscle recovery. Prioritize activities that promote muscle recovery, such as yoga or low-intensity exercises.
• Adjust your diet to support your activity levels: Ensure you are consuming enough calories and nutrients to support your increased physical activity. Include lean proteins, healthy fats, and high-quality, minimally processed foods in your diet.

Frequently asked questions