Keto Lifestyle: On-Off Approach For Weight Loss Success

The ketogenic diet is a low-carb, high-fat eating plan that aims to force the body into using fat instead of glucose as its primary fuel source. While this can lead to weight loss, it is not usually sustainable and can be challenging to follow long-term. As a result, some people turn to keto cycling, which involves adhering to the keto diet for a few days and then taking a break to eat a less restrictive diet. Proponents of keto cycling say it makes the eating pattern more sustainable, while critics argue it can lead to disordered eating and other health issues. There is no clear rule about how many days to take off or how many carbs to eat on those days, and experts recommend choosing healthy carbohydrates like unprocessed foods over unhealthy ones.

The benefits of on-off keto

The ketogenic diet, or keto, is a challenging, very high-fat, low-carb, and moderate-protein eating plan. It involves reducing your carbohydrate intake to a maximum of 20 to 50 grams per day, which can be difficult to maintain. This is where on-off keto, or keto cycling, comes in. Keto cycling involves following the keto diet for a certain period, usually five to six days, and then taking a day or two off. Here are some benefits of the on-off keto approach:

Improved Sustainability

Keto cycling can make the keto diet easier to follow. Knowing that there will be days when you can eat carbs again may help you stick to the diet for longer. It can be challenging to say "no" to typical social foods and drinks, so having some flexibility can improve long-term adherence.

Healthier Carb Consumption

On your off-keto days, you can consume nutritious carbs like fruit, beans, legumes, whole grains, and non-starchy vegetables. This adds variety to your diet and provides a range of health-protecting substances, including fibre, which is often lacking on a strict keto diet.

Reduced Health Risks

The standard keto diet has been linked to potential health risks, including kidney trouble, increased intake of "bad" fats, nutrient deficiencies, and an obsession with food. By incorporating off-keto days, you reduce the risk of these complications. For example, eating more carbs can help prevent nutrient deficiencies and improve cholesterol levels.

Better Energy Levels

One challenge of the keto diet is the initial lack of energy and “keto flu" symptoms, such as fatigue and fuzzy thinking. With on-off keto, you can benefit from the increased energy that comes from adding carbohydrates back into your diet. Glucose from carbs is your body's main fuel source, so including carbs can improve your overall energy levels.

Improved Athletic Performance

Keto cycling may be beneficial for elite athletes as their bodies can use the extra carbohydrates as energy to power through intense workouts and races. Research suggests that strict keto impairs exercise performance, while keto cycling can provide the necessary fuel for better athletic performance.

The risks of on-off keto

The ketogenic diet is a high-fat, low-carb approach to weight loss that has been around since the 1920s. While it can be effective for quick weight loss, it is not without its risks, and these risks are heightened when the diet is done on and off.

Nutrient Deficiency

The keto diet restricts fruits, whole grains, and starchy vegetables, which can lead to a deficiency in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

Liver Problems

The liver has to work hard to metabolize all the fat in the keto diet. This could make any existing liver conditions worse.

Kidney Problems

The high protein content of the keto diet may overload the kidneys, which help metabolize protein. The diet is also associated with kidney stones.

Constipation

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.

Fuzzy Thinking and Mood Swings

The brain functions best when its energy source is glucose from healthy carbohydrates. Low-carb diets like keto may cause confusion and irritability.

Dehydration

The keto diet can cause water loss before fat loss, leading to dehydration.

Keto Flu

The transition into ketosis can cause a set of symptoms known as the keto flu, including exercise tolerance difficulties, constipation, nausea, headache, fatigue, irritability, and cramps.

Weight Gain

When coming off keto, the reintroduction of carbs can lead to weight gain, as the body reintroduces additional water with each gram of carb.

Bloating

The reintroduction of fibrous foods when coming off keto can cause bloating and intestinal issues.

Yo-Yo Dieting

The keto diet is hard to stick to, and yo-yo dieting can increase abdominal fat accumulation and the risk of diabetes.

Nutritional Knowledge

To follow the keto diet safely, one must have a good understanding of nutrition. Without this knowledge, the diet is hard to follow correctly and can lead to nutritional deficiencies and other health issues.

How to transition back to carbs

So, you've been on the keto diet and now you want to transition back to eating carbs. Here's how to do it safely and effectively:

Have a plan

It's important to have a plan for what you're going to eat and how you're going to start incorporating carbs back into your diet. Most people just go back to the way they ate previously, which may not be the best approach. If you're unsure about your goals or how to achieve them, check in with a dietitian.

Get familiar with portion sizes

After restricting carbs, you may be more likely to overdo them when you start allowing yourself to have them again. When you first eat carbs post-keto, look up the recommended serving size and stick to that.

Start with unprocessed carbs

When you first break up with keto, go for plant-based carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables, rather than pasta, doughnuts, and cupcakes.

Go slow

Introduce carbs slowly and gradually to avoid gastrointestinal distress, such as constipation. Start by adding carbs to one meal per day and see how your body responds. If things are going well, gradually add carbs to another meal or snack.

Focus on hard-to-digest carbs

When incorporating carbs back into your diet, focus on eating carbs that are high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted breads. These types of carbs will be more filling and are less likely to cause blood sugar spikes.

Be aware of the sugar pitfall

The keto diet is beneficial in that it reduces sugar intake. However, when transitioning off keto, it's important to be mindful of your sugar intake. Avoid foods with more than 4 grams of added sugar, and be aware of naturally occurring sugars in things like honey and certain fruits.

Gradually increase your carb intake

When transitioning off keto, gradually increase your carb intake 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.

Find your desired carb range

The number of carbs recommended varies for each individual and depends on factors like your goals and activity levels. Work with a registered dietitian to find a number of carbohydrates that allows you to eat a diverse range of foods while maintaining your weight and feeling good.

Add more protein to your plate

Consider increasing your intake of lean proteins, 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.

What to eat on non-keto days

On non-keto days, you can eat foods that are usually restricted on a keto diet. However, it's important to remember that the goal is to eventually get back into ketosis, so you should still be mindful of your carbohydrate intake. Here are some suggestions for what to eat on your non-keto days:

• Whole grains: Oats, quinoa, brown rice, and whole wheat bread are good options.
• Starchy vegetables: Potatoes, sweet potatoes, corn, and beets are starchy vegetables that you can enjoy on your non-keto days.
• Fruits: All fruits are rich in carbohydrates, but you may want to opt for fruits with a slightly lower sugar content, such as apples, oranges, and berries.
• Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein and fibre.
• Dairy: Full-fat dairy products like plain Greek yogurt, cottage cheese, and milk are good options. Just be mindful of the sugar content in flavoured or sweetened dairy products.
• Healthy carbohydrates: Quinoa, oats, and brown rice are examples of healthy carbohydrates that you can include in your non-keto meals.
• Treats: On your non-keto days, you can allow yourself to indulge in some treats like a slice of cake, a doughnut, or a cupcake. However, it's important to do so in moderation and not make it a regular part of your diet.

Remember, the key to successfully incorporating non-keto days into your diet is moderation and balance. It's important to listen to your body and be mindful of your overall health and fitness goals.

Who should avoid keto

The keto diet is not suitable for everyone. Here are some groups of people who should avoid the keto diet:

People with Type 1 or Type 2 Diabetes

People with type 2 diabetes who are on insulin and those with type 1 diabetes who must take insulin should avoid the keto diet. If you have any chronic health condition that you’re hoping to treat with a keto diet, talk to your doctor first or work with a registered dietitian, who can advise if this is a safe diet for you.

People with Kidney Problems

The keto diet may overload the kidneys, which help metabolize protein. According to the University of Chicago Medicine, people with kidney problems should avoid the keto diet.

Pregnant or Nursing Women

Pregnant or nursing women should consult their primary care provider before starting the keto diet.

People with Conditions Related to the Pancreas, Liver, Thyroid, or Gallbladder

According to the University of Chicago Medicine, people with conditions related to their pancreas, liver, thyroid, or gallbladder should avoid the keto diet.

People with Heart Disease or at High Risk of Heart Disease

The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. If you are at high risk of heart disease, eating increased amounts of saturated fat and sources of cholesterol while consuming less fibre from whole grains, beans, fruits, and starchy vegetables may lead to increased cholesterol levels.

Athletes

Research has shown that the strict keto diet impairs exercise performance. One study found that keto hurts athletic performance more than a high-carbohydrate diet or one that includes periods of high carbs and low carbs. The body uses high-quality carbs as exercise fuel, so running on glucose (carbs) during intense strength training workouts can be beneficial.

Frequently asked questions