Keto Diet: Effective For Long-Term Weight Loss?

The keto diet is a popular, effective way to lose weight quickly. However, it is very restrictive, and most medical professionals advise against following it for more than six months. So, what happens when you stop? Will you keep the weight off, or will you gain it all back?

Gradually increase your carbohydrate intake

When transitioning off the keto diet, it is important to do so gradually. This means slowly increasing your intake of carbohydrates, while also decreasing your fat intake.

The keto diet is very restrictive, with a daily carbohydrate limit of 25-50 grams. This means cutting out foods such as oatmeal, potatoes, apples, carrots, desserts, bread, rice, and pasta. Because of these restrictions, many people find they cannot stay on the keto diet for long.

When increasing your carbohydrate intake, it is recommended to add an additional 10 grams of carbohydrates per day for the first week. Focus on healthy sources of carbohydrates, such as whole grains, beans, fruits, and starchy vegetables. It is also important to track your weight and how you feel as you make this transition. You can then increase this number weekly or every other week, depending on your goals.

There is no one-size-fits-all approach to increasing carbohydrate intake after keto. The number of carbohydrates recommended differs depending on factors such as your goals and activity levels. It is important to find a number that allows you to eat a greater variety of foods so that you do not feel restricted but can still maintain your weight and feel good.

It is also important to make changes to your diet slowly. If you suddenly increase your fibre intake, for example, it could cause constipation. It is better to add in one or two servings of high-fibre foods per day and then increase from there. Remember to also increase your water intake when adding more fibre to your diet.

In addition to increasing your carbohydrate intake, it is recommended to also increase your lean protein intake. This includes foods 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.

Overall, it is important to work with a healthcare professional when transitioning off the keto diet to ensure you are making safe and sustainable changes.

Add more protein to your diet

While the keto diet may help with weight loss, experts advise against following it for more than six months. This is because the keto diet is highly restrictive, and long-term adherence may lead to nutritional deficiencies. Therefore, it is important to transition off the keto diet gradually and healthily.

• Choose healthy protein sources: Opt for lean proteins such as beans, tofu, chicken, fish, and lean cuts of red meat. These provide essential amino acids and promote satiety.
• Gradually increase protein intake: Start by adding an additional 10 grams of protein per day and adjust as needed. Spread your protein intake throughout the day to ensure you're getting enough.
• Be mindful of protein sources that contain carbs: While nuts, processed meats, tofu, and vegetarian/vegan meat substitutes are good protein sources, they also contain carbohydrates. Choose wisely and always check nutrition labels.
• Ensure you're getting enough protein: Not getting enough protein can lead to muscle mass loss, appetite changes, weight gain, and fatigue. Aim for 1.2-2.0 grams of protein per kilogram of body weight, depending on your lifestyle and activity level.
• Combine protein with fat and low-carb vegetables: Eating protein with fat and low-carb veggies can help you feel fuller for longer and prevent blood sugar spikes.
• Consider using a food scale: While not necessary, a food scale can help you track your protein intake more accurately.

Add resistance training to your routine

Resistance training, also known as strength training or weightlifting, is a highly recommended method for weight loss. It is even more effective than cardiovascular exercises such as jogging or cycling. This is because resistance training increases the body's metabolic activity post-workout, leading to more calories being burned throughout the day.

Understanding the Basics

To understand the benefits of resistance training, it is important to grasp the concepts of metabolism and body composition. Metabolism is a chemical process that supports critical bodily functions like breathing, brain activity, organ function, and food digestion. An important component of metabolism is the resting metabolic rate, which refers to the number of calories burned by the body at rest. By engaging in consistent resistance training, you can increase your resting metabolic rate, leading to greater calorie burn throughout the day.

The second key concept is body composition, which refers to the distribution of our body's makeup, including the percentage of fat, water, muscle, skin, and organ tissue. Resistance training is particularly effective for weight loss as it can positively impact our body composition. By incorporating exercises that focus on building and developing the musculoskeletal system, resistance training promotes the development of lean body mass, which burns more calories at rest than fat tissue.

Getting Started with Resistance Training

When incorporating resistance training into your routine, it is important to start small and progress gradually. Begin with body-weight foundational movements across different types of movement patterns, such as push, pull, single-leg movements (e.g., lunges), bending, and lifting (e.g., squats). Starting with body-weight exercises allows you to build strength before adding external resistance such as dumbbells or resistance bands. This helps minimize the risk of injury and allows you to focus on perfecting your form and core stability.

Once you feel comfortable and ready, you can introduce external resistance to increase the intensity of your workouts. A recommended training principle is to progressively overload the muscular system over time. For example, you can increase the external resistance load or the volume of sets and reps by no more than 10% each week. It is also important to work all of your muscle groups, starting with large muscle groups and incorporating compound movements that engage your full body.

Maximizing Your Resistance Training Efforts

To maximize the benefits of resistance training, consider incorporating metabolic resistance training (MRT) techniques such as high-intensity interval training (HIIT) or Tabata. These training formats involve intervals of intense compound movements followed by short rest periods, leading to increased energy output, greater muscle tissue recruitment, and higher caloric burn compared to steady-state exercises. Additionally, interval training helps improve cardiovascular endurance.

It is important to combine resistance training with cardiovascular workouts in your weekly routine. Both approaches are essential and complementary in achieving your fitness goals. While resistance training helps with weight loss and muscle development, aerobic activities like cardio workouts are crucial for overall heart and lung health.

Rest, Recovery, and Nutrition

Remember that rest and recovery are just as important as the training itself. When you engage in resistance training, your muscle fibers break down, and incorporating rest days allows them to repair and rebuild stronger. Aim to include rest and recovery days in your weekly routine to give your body time to recover from the demands of resistance training.

Nutrition is another critical component of weight loss. Eating a balanced diet consisting of whole foods (fruits, vegetables, whole grains, lean proteins) and ensuring you are not consuming more calories than you need are essential for achieving and maintaining your weight loss goals. If you are unsure where to start, consider consulting a registered dietitian for guidance.

Add more fruits and vegetables to your diet

The keto diet is a high-fat, very-low-carbohydrate diet that can be effective for rapid weight loss. However, it is very restrictive and can be challenging to maintain in the long term. When transitioning off the keto diet, it is important to do so gradually and healthily to keep the weight off. Here are some tips to help you add more fruits and vegetables to your diet as you transition away from keto:

• Gradually increase your fruit and vegetable intake: Start by adding a few servings of fruits and vegetables to your diet each day. This will help your body adjust to the increased fibre and nutrient intake.
• Choose a variety of fruits and vegetables: Aim for a rainbow of colours on your plate. Different coloured fruits and vegetables contain different vitamins and minerals, so try to include a variety in your diet. Some great options are berries, avocados, tomatoes, spinach, kale, broccoli, zucchini, cucumbers, and asparagus.
• Prepare and cook your own meals: Cooking at home allows you to control the ingredients, portion sizes, and cooking methods. This way, you can ensure you're getting a balanced meal with plenty of fruits and vegetables.
• Bump up your activity levels: Increasing your physical activity can help offset any weight gain as you transition off keto. Aim for at least 30 minutes of exercise, five days a week.
• Focus on plant-based proteins: When adding more protein to your diet, opt for plant-based sources like beans, lentils, tofu, and edamame. These provide essential amino acids and can be a great addition to any meal.
• Manage your stress and get enough sleep: Stress and lack of sleep can impact your weight and overall health. Find ways to manage your stress, such as through meditation or yoga, and aim for 7-9 hours of sleep per night.
• Practice self-acceptance: Remember that it's normal to gain some weight after transitioning off a restrictive diet like keto. Be kind to yourself and focus on adopting sustainable, healthy habits that make you feel good.

Try intermittent fasting

The keto diet is a highly restrictive diet that can be effective for weight loss, but it is not recommended for the long term. Most people who lose weight on any kind of diet tend to regain it, and the restrictive nature of the keto diet makes this even more likely.

If you're looking for an alternative approach to weight loss and weight management, intermittent fasting may be worth considering. This method focuses on when you eat, rather than what you eat.

Intermittent fasting is an eating pattern that alternates between fasting and eating on a regular schedule. It involves eating only during a specific time window each day or eating just one meal a couple of days a week. For example, you might try the 16/8 method, where you eat during an eight-hour window and fast for the remaining 16 hours. Another approach is the 5:2 method, where you eat normally for five days and restrict yourself to one 500-600 calorie meal for two days.

Intermittent fasting can be a simpler approach to weight loss as it focuses on when you eat rather than complex calculations of what and how much you should eat. It can also be easier to stick to than other diets, as you sleep through half of the fasting period.

This method of eating has been linked to various health benefits, including improved memory, better heart health, and reduced risk factors for cardiovascular disease, such as obesity and high blood pressure. It may also improve gut health and boost energy levels.

However, it's important to note that there is limited evidence of the long-term benefits or drawbacks of intermittent fasting. It may not be suitable for everyone, so it's essential to consult your doctor or a healthcare professional before starting. Additionally, it requires discipline and consistency to see any long-term benefits.

If you decide to try intermittent fasting, it's recommended to start slowly and gradually increase your fasting duration. For example, you can begin with a 12/12 schedule (12 hours of eating and 12 hours of fasting) and then move to a 14/10 or 16/8 schedule.

Remember, intermittent fasting is not a quick fix for weight loss. It may take some time to see results, and combining it with a healthy eating strategy will increase your chances of success.

Frequently asked questions