Keto Diet Weight Gain: What To Expect When You Stop

The ketogenic diet is a popular choice for those looking to lose weight quickly, but it is not necessarily a long-term solution. While the keto diet can be effective for weight loss, it is important to transition off it safely to avoid regaining the lost weight. The key to avoiding weight gain when coming off keto is to make a slow transition, gradually reintroducing carbs while continuing to eat a clean, balanced diet and exercising regularly.

Reintroduce carbs slowly

Transitioning off the keto diet can be challenging but there are ways to do it without gaining weight. Here are some tips to help you reintroduce carbs slowly and maintain your weight loss:

• Gradually increase your carb intake: Start by adding in an additional 5-10 grams of carbohydrates per day, and opt for carbs from healthy sources like whole grains, beans, fruits, and starchy vegetables. Continue this for a week and then slowly increase the amount again. This gradual approach will help your body adjust to the changes and reduce the risk of digestive issues.
• Find your desired carb range: The number of carbs recommended varies for each person and depends on factors such as your goals and activity levels. Aim for a carb intake that allows you to eat a variety of foods without feeling restricted while maintaining your weight and feeling good.
• Choose healthy carbs: Focus on plant-based carbs like fruits, vegetables, whole grains, beans, and legumes. These foods provide essential nutrients and fibre, which can aid in digestion and overall health.
• Be mindful of portion sizes: Remember that even when reintroducing carbs, moderation is key. Learn about appropriate serving sizes for carbs, proteins, and fats to ensure you don't overdo it.
• Continue with healthy fats and lean proteins: While increasing your carb intake, continue to include healthy fats like avocado and olive oil, as well as lean proteins such as chicken, fish, and tofu. This will help you stay full and satisfied while also providing your body with essential nutrients.
• Avoid processed and packaged foods: Highly processed carbs, such as bread, pasta, and sugary snacks, can lead to weight gain and inflammation. Stick to whole, unprocessed foods as much as possible to maintain your health and weight loss.
• Listen to your body: Pay attention to how your body responds to the increased carb intake. If you notice any digestive issues or weight gain, adjust your carb portions or sources accordingly.
• Consult a dietitian: If you're unsure about how to adjust your carb intake or how to create a healthy meal plan, consider meeting with a registered dietitian. They can provide personalized guidance and support throughout your transition off the keto diet.

Avoid processed foods

Processed foods are a no-go when transitioning off keto. They are calorie-dense, make you want to eat more, and don't provide optimal nutrition. Highly processed grains and sugars contribute to weight gain and inflammation, which is the root of many diseases, such as cardiovascular disease, metabolic syndrome, type 2 diabetes, and autoimmunity.

So, what are some examples of processed foods to avoid?

• Sugary desserts (e.g. brownies, cookies, cupcakes, cakes, ice cream, doughnuts)
• Breakfast cereals with added sugars
• Yogurts with added sugars
• Sugar-sweetened beverages (e.g. soda, juice)
• Microwave meals
• Processed meats (e.g. hot dogs, sausages, bacon)
• Chips, crackers, and other processed, grain-based snacks
• Gluten-free baked goods

Instead, opt for "clean" whole foods like:

• Vegetable sources of carbs
• Wild-caught fish
• Grass-fed pasture-raised meats
• Healthy fats like avocados, olive oil, and nuts
• Organic ancient grains like amaranth, millet, and quinoa

Eat whole foods

When coming off the keto diet, you may experience some weight gain, especially if you start consuming more carbohydrates. This is because your body has become accustomed to burning fat for energy instead of carbohydrates during ketosis. As a result, when you introduce carbs back into your diet, your body may start to store them as fat. However, this doesn't mean that you have to avoid carbs entirely or that you're doomed to gain back all the weight you lost. The key to maintaining your weight loss and overall health is to focus on eating whole foods.

Whole foods are unprocessed, single-ingredient foods that are closest to their natural state. They include a variety of nutrients, including protein, healthy fats, vitamins, and minerals, which are essential for maintaining a healthy weight and overall well-being. Examples of whole foods include fruits, vegetables, nuts, seeds, legumes, whole grains, lean meats, and dairy.

By focusing on whole foods, you'll naturally increase your intake of fiber, which can help with weight management. Fiber helps you feel full and satisfied after meals, reducing the likelihood of overeating and snacking between meals. It also promotes regular bowel movements and a healthy gut, which are important for maintaining a healthy weight.

Additionally, whole foods tend to be more nutritionally dense than processed foods. This means you're getting more bang for your buck in terms of nutrients, which can help your body function optimally. For instance, the vitamins and minerals found in whole foods play vital roles in energy production and immune function. By ensuring your body has the nutrients it needs, you may find it easier to maintain your weight and overall health, even after transitioning off the keto diet.

Finally, eating whole foods doesn't equate to depriving yourself of the foods you enjoy. It's about balance and making mindful choices. You can still indulge in treats in moderation while primarily focusing on whole foods. This approach fosters a sustainable and healthy relationship with food, which is key for long-term success. So, as you transition off the keto diet, make whole foods your priority, listen to your body, and enjoy the flexibility and variety that this way of eating offers.

Exercise regularly

Exercise is an important part of maintaining your health and weight loss results after transitioning off the keto diet. While the keto diet can be an effective tool for weight loss, it's not meant to be followed forever, and you may be wondering if you'll gain weight when you go off keto. The good news is that you won't necessarily regain the weight as long as you're thoughtful during and after the transition.

• Gradually increase your carb intake: Instead of drastically increasing your carb intake, add in an additional 10 grams of carbohydrates per day for the first week. Choose healthy sources of carbs like whole grains, beans, fruits, and starchy vegetables. Then, increase this amount weekly or every other week, depending on your goals.
• Find your desired carb range: The number of carbs recommended varies from person to person and depends on factors like your goals and activity levels. Work with a registered dietitian to find the right carb range for you.
• Increase your protein intake: Consider adding more lean proteins to your diet, such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help you take advantage of the thermic effect of food, which is the number of calories it takes to digest food.
• Exercise regularly: Boosting your physical activity levels can help you maintain your weight and increase your overall feelings of well-being. You don't have to do intense workouts; even simple activities like walking, stretching, or doing yoga throughout the day can make a difference.
• Stick to whole, unprocessed foods: Avoid highly processed foods that are high in calories, sugar, and fat. These types of foods can contribute to weight gain and inflammation, which is linked to various diseases. Instead, focus on eating real, whole foods like vegetables, wild-caught fish, and grass-fed pasture-raised meats.
• Incorporate intermittent fasting: Intermittent fasting can be a useful tool to help regulate your eating schedule and maintain your weight loss results.

Remember, when making dramatic changes to your diet, it's always a good idea to consult with a registered dietitian or nutritionist to ensure that your choices are best for your unique body and situation.

Control portion sizes

Portion control is a key consideration when it comes to coming off the keto diet without gaining weight. Here are some tips to help you control portion sizes during this transition:

• Reintroduce carbs slowly: Instead of immediately adding bread and other carbs back into your diet, start with just one serving of carbohydrates per day during the first week. In the second week, you can increase this to two servings of carbs per day. This gradual approach will help your body adjust to the change and reduce the risk of gastrointestinal issues.
• Focus on healthy carbs: Opt for plant-based carbs like fruits, vegetables, whole grains, beans, and legumes. These foods provide essential phytonutrients, antioxidants, fiber, and protein, which will support your overall health and help you feel more satisfied after meals.
• Stick to whole foods: Choose unprocessed, whole foods instead of packaged or highly processed options. Processed foods tend to be high in calories, sugar, and unhealthy fats, which can contribute to weight gain.
• Be mindful of serving sizes: Familiarize yourself with the appropriate serving sizes for protein, carbs, and fats. It's easy to overdo it, especially if you're not used to eating these foods regularly. For example, on a balanced diet, you should avoid excessive amounts of sour cream, cheese, and bacon.
• Maintain a balanced diet: Make sure your meals include a variety of nutrient-dense foods. Fill half your plate with fruits and non-starchy vegetables, include some healthy fats like avocado and olive oil, and choose lean proteins such as fish, skinless poultry, and plant-based sources like tofu.
• Seek professional guidance: Consult a registered dietitian or nutritionist to help you determine the right portion sizes and meal plans for your specific needs and goals. They can provide personalized advice and support throughout your transition off the keto diet.

Frequently asked questions