Keto Weight Loss: Is It Permanent Or Temporary?

The ketogenic diet is a high-fat, moderate-protein, and low-carb diet that eliminates bloating and the consumption of inflammatory foods. It also programs your body to burn fat for energy. However, it is a very restrictive diet, and many people find it challenging to maintain for an extended period. So, what happens when you stop the keto diet? Will you regain the weight you lost?

Reintroduce carbs slowly

Transitioning from the keto diet back to a regular diet can be difficult. If you reintroduce carbs too quickly, you may experience side effects such as weight gain and digestive distress. To avoid this, it's important to take a slow and steady approach when adding carbs back into your diet.

Start with Unprocessed Carbs

When reintroducing carbs, it's best to start with plant-based, unprocessed carbs such as whole grains, beans, legumes, fruits, and non-starchy vegetables. These types of carbs are rich in phytonutrients, antioxidants, fibre, and protein, and they take longer to digest, leading to longer satiety and a reduced likelihood of overeating. Examples include:

• Starchy vegetables or fruit (one serving per day)
• Sweet potatoes
• Beans
• Ancient grains such as amaranth, millet, and quinoa

Gradually Increase Carb Intake

Rather than drastically increasing your carbohydrate intake, gradually increase your daily amount of carbs by approximately 10 grams each week. This will help you avoid shocking your system, which has been carbohydrate-deprived during the keto diet. Continue to track your weight and how your body feels as you increase your carb intake.

Avoid Unhealthy Carbs

Unhealthy carbs such as white bread, cookies, and donuts should be avoided. These types of carbs are usually highly processed and provide little to no nutritional value. They can also lead to weight gain and inflammation, which is the root of many diseases, including cardiovascular disease and type 2 diabetes.

Pair Carbs with Protein and Fat

To smooth your transition and avoid blood sugar spikes, pair carbs with both protein and healthy fats. This can help slow down digestion, boost fullness, and limit blood sugar spikes and crashes as you reintroduce carbohydrates.

Avoid processed foods

Avoiding processed foods is a key part of the keto diet, and it's important to continue this when transitioning off the diet to avoid regaining weight.

The keto diet is a very low-carb, high-fat diet that puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This can lead to weight loss, reduced blood sugar levels, and other potential health benefits. However, it's important to note that the keto diet is very restrictive, and it can be challenging to maintain over the long term.

When transitioning off the keto diet, it's crucial to slowly add carbohydrates back into your diet. This allows your body to adjust and can help prevent weight gain. The first carbohydrates you should reintroduce are fruits and vegetables, as they provide antioxidants, phytonutrients, and fiber. It is recommended to continue avoiding highly processed, packaged foods as they are often high in salt, sugar, fat, and flavor additives, which can lead to weight gain and inflammation.

Processed foods are also engineered to have super-normal appetitive properties, making you want to eat more. They are calorie-dense and provide minimal nutritional value. Consuming large amounts of processed carbohydrates can also put you back on the "blood sugar roller coaster." The human brain runs much more efficiently on ketones than on glucose, and when glucose runs low, you may experience negative side effects.

To avoid these issues, stick to real, whole, unprocessed foods when transitioning off the keto diet. Choose healthy fats, such as olive oil and avocado, and continue to eat lean proteins. Be mindful of portion sizes and incorporate movement into your daily routine to support your weight loss journey.

Eat whole, unprocessed foods

When transitioning out of ketosis, it's important to stick to whole, unprocessed foods. This means avoiding processed foods, which are often high in calories, make you want to eat more, and don't provide optimal nutrition. Obesity is often linked to the consumption of highly processed foods.

• Choose real, whole foods: Opt for vegetable sources of carbohydrates, wild-caught fish, and grass-fed pasture-raised meats.
• Healthy fats: Keep healthy fats in your diet, such as olive oil, avocado oil, and coconut oil.
• Dairy: Include dairy products like cheese, plain Greek yogurt, and cottage cheese in moderation.
• Plant-based alternatives: If you're looking for dairy alternatives, try unsweetened plant-based milk like soy, almond, or coconut milk.
• Vegetables: Eat plenty of non-starchy vegetables, especially leafy greens like spinach, kale, and collard greens.
• Fruits: Berries are a good option as they are low in carbs and high in fiber. Avocados are also a healthy choice.
• Nuts and seeds: These are healthy, high in fat, and low in carbs.
• Ancient grains: If you decide to reintroduce grains, stick to organic ancient varieties like amaranth, millet, and quinoa in small amounts.
• Avoid processed carbs: Stay away from processed carbohydrates like bread, pasta, and sugar. They can cause weight gain and inflammation, which is the root of many diseases.

Remember, even when transitioning out of keto, there's no need to include copious amounts of processed carbs or any carbs at all. Most of them don't provide great health benefits. Focus on eating whole, unprocessed foods to support your health and maintain your weight loss.

Incorporate movement into your routine

Regular movement throughout the day has been shown to have a greater impact on your overall health than one heavy exercise session. It can help with keeping the weight off and increase your overall feelings of well-being. Here are some tips to incorporate more movement into your routine:

Take Regular Breaks to Move

• Take a few breaks from work to go for a walk, stand up and stretch, or do a few yoga poses.
• Set a timer on your phone or computer to remind you to get up and move around regularly.
• Install an app that reminds you to take breaks at regular intervals.
• Take a walk during your lunch break or after a meal. Research shows that light-intensity walking can reduce blood sugar and insulin levels after a meal.
• Stretch or do light exercises while watching TV.
• Take a break every commercial break when watching TV.
• Drink lots of water to increase bathroom breaks and walk to a bathroom that's further away or on a different floor.
• If you have a desk job, stand up and stretch or take a quick lap around the office every hour.
• If possible, suggest walking meetings with colleagues.

Incorporate Movement into Daily Tasks

• Park further away from your destination or get off the bus/train one stop earlier.
• Stand up or walk while talking on the phone.
• Walk up and down the stairs when doing chores like laundry.
• Do calf raises while standing at your desk, cooking, brushing your teeth, or standing in an elevator.
• Do squats or lunges while waiting for water to boil.
• Do some light yoga or stretching at home.
• Dance while cleaning your house.

Other Tips

• Join a group or find a workout partner to help keep you motivated and accountable.
• Get a standing desk or treadmill/bike desk to use alongside your regular sitting/standing desk.
• Do outside chores yourself, such as raking leaves, mowing the lawn, washing your car, shovelling snow, or pulling weeds.
• If you're a gamer, use a Wii or other games that involve movement.
• Use a fitness tracker or phone app to monitor your movement and set goals.

Focus on hard-to-digest carbs

If you're quitting the keto diet, you may be concerned about regaining the weight you lost. However, rest assured that you will not necessarily regain the weight, provided you are thoughtful during and after the transition. Here are some tips to focus on hard-to-digest carbs during this transition:

Firstly, it is important to make a slow transition off keto. A sudden shift to a high-carb diet can lead to rapid weight gain and digestive issues. Instead, slowly reintroduce carbs, starting with starchy vegetables or fruit, and gradually increase your intake over time. This allows your body to adjust and avoids shocking your system.

Secondly, focus on consuming complex carbohydrates that are harder to digest. These include fruits, vegetables, whole grains, beans, and legumes. These foods provide essential phytonutrients, antioxidants, fibre, and protein. They also take longer to digest, keeping you feeling fuller for longer and helping to stabilise your blood sugar levels.

Additionally, stick to unprocessed and whole foods. Highly processed grains and sugars contribute to weight gain and inflammation. Opt for organic ancient grain varieties such as amaranth, millet, and quinoa, and consume them in moderation as they can still trigger an insulin response.

It is also beneficial to incorporate lean proteins and high-quality fats into your diet. Healthy fats such as olive oil, avocados, nuts, and seeds slow digestion and absorption, leading to a more stable rise in blood sugar when eating carbs. Lean proteins help promote satiety and stabilise blood sugar as well.

Finally, consider incorporating probiotics, prebiotics, and digestive enzymes into your routine. Fermented foods like kefir and sauerkraut, as well as bone broth, can improve gut health and enhance your body's ability to break down carbs efficiently.

Remember, when transitioning off keto, it is crucial to be mindful, gradual, and focused on whole, unprocessed foods. This will help you maintain your weight loss and support your overall health.

Frequently asked questions