Keto Cycling: Weight Loss Benefits And Drawbacks

The keto 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 be an effective way to lose weight, most people don't stick with it long-term. So, what happens when you stop keto and then start again? Will it boost weight loss? The answer is, it's complicated. On the one hand, stopping keto can lead to weight rebound as lost pounds quickly return when you revert to previous dietary patterns. However, there are strategies to avoid gaining weight, such as slowly reintroducing carbs and focusing on healthy, whole carbs that won't cause blood sugar spikes. Additionally, cycling in and out of keto may be a way to boost weight loss, as your body burns fat for energy instead of carbs. However, the key to maintaining weight loss is adopting healthy behaviours and a balanced diet that includes a variety of nutrient-dense, minimally processed foods.

Gradually increase your carb intake

If you've been on the keto diet, you may be wondering how to transition off it without gaining weight. The good news is that there are strategies you can try to avoid weight gain as you come off the keto diet. Here are some tips to help you gradually increase your carb intake:

Pay attention and adjust as you go

Anytime you leave one diet for another, pay close attention to how your body responds to the revised eating plan. If you notice your weight increasing, make some adjustments. You can reduce carbs to produce weight loss. Some people follow a plan called "keto cycling", which involves following a keto diet for a few days, followed by a day of higher carbohydrate consumption.

Slowly scale back fat intake

The bulk of the calories you’re feeding your body on the keto diet are from fat, so you’ll need to reduce the amount of fat you eat to make room for more carbohydrates in your diet. Slowly decrease your fat intake, especially saturated fat, while increasing lean proteins, vegetables, and wholesome carbohydrates like fresh fruits, whole grains, and beans.

Add back carbs slowly

Once you’ve achieved your goal on the keto diet, go slowly when adding back some high-fibre carbs to your diet. If you’re eating about 20 grams of net carbs per day, try adding 5 or 10 grams of carbohydrates a day for a week and monitor your progress. If you’ve gained weight, you can scale back; if you’re maintaining your weight, you can continue adding carbs and reassessing.

Visit the Mediterranean

Consider slowly transitioning from a keto diet into a diet that more closely resembles the Mediterranean diet through the gradual addition of high-fibre carbs. The Mediterranean diet is a frequent favourite among dietitians and is ranked the No. 1 diet in U.S. News & World Report’s 2024 Best Diets ranking.

Avoid previous bad habits

If you’re cycling in and out of keto and trying to maintain weight loss, you’ll probably have to accept that you can’t eat a lot of junk food. You have to be selective about what foods you eat, particularly carbohydrates such as breakfast cereals, snacks, ice cream, and sodas. Carbohydrates are usually the culprit behind weight gain.

Select fewer processed foods

When following a keto diet and when transitioning to a less restrictive diet, think about the quality of the foods you’re eating. If you eat large amounts of processed meats like bacon, sausage, and lunch meat, consider reducing the amount because these have been linked to an increased cancer risk. Instead, select lean meats like fish, skinless poultry, and occasionally lean red meat. Tofu and other plant-based proteins can also be an excellent option instead of processed meats.

Focus on hard-to-digest carbs

Carbohydrates are the body's primary source of energy. The body converts carbs into glucose, which then enters the bloodstream to fuel bodily functions. However, not all carbs are equal. Some are quickly broken down and absorbed, leading to spikes in blood sugar and energy levels, while others are harder to digest, providing a slower and more sustained release of energy.

Hard-to-digest carbs, also known as slow-release carbs, are foods that take longer to break down and be absorbed by the body. They have a low glycemic index (GI), which is a scale that measures how quickly specific foods release glucose into the bloodstream.

Examples of slow-release carbs include:

• Quinoa
• Most vegetables (especially non-starchy vegetables)
• Most legumes
• Nuts and nut butters
• Fresh fruits (especially low GI fruits like apples, cherries, grapefruit, and strawberries)
• Dairy products like milk and yoghurt
• Whole grains
• Beans
• Legumes

Benefits of hard-to-digest carbs

In addition to providing a slower release of energy, hard-to-digest carbs offer several other benefits:

• Weight management: Low GI foods decrease feelings of hunger and increase fat metabolism.
• Cardiovascular health: They improve blood flow due to increased elasticity of the blood vessels.
• Cholesterol levels: High-fibre, low GI foods help decrease levels of low-density lipoprotein (LDL), or "bad" cholesterol.
• Cognitive performance: Slow-release carbs help sustain energy levels, leading to increased alertness and better cognitive performance.

Incorporating hard-to-digest carbs into your diet

When transitioning off the keto diet, it's important to gradually add back carbs to your diet, focusing on nutritious, whole foods. Here are some tips for incorporating hard-to-digest carbs:

• Start with small portions: Keep portions of carb foods, such as milk, yoghurt, fruit, starchy vegetables, and whole grains, reasonable.
• Choose complex carbohydrates: Opt for complex carbohydrates like whole grains, beans, legumes, fruits, and vegetables instead of refined and processed sugars.
• Eat more frequently: Instead of eating large meals, try eating smaller meals more frequently throughout the day to regulate blood sugar and control appetite.
• Consult a dietitian: A registered dietitian can help you create a personalised diet plan that includes a variety of nutritious, hard-to-digest carbs.

Be aware of the sugar pitfall

Sugar is often sneaking into your food without you knowing it. Here are some ways to avoid it:

• Be mindful of the sugar content in your food. Many processed foods, such as breakfast cereals, snacks, ice cream, and sodas, contain added sugars. Even some yogurts and low-fat dairy products can have added sugars.
• Avoid sugary drinks and alcoholic beverages. These can quickly add up to your daily sugar intake.
• Be cautious when consuming starchy foods, such as bread, pasta, and potatoes. These foods can also contain hidden sugars.
• Read labels carefully. Sugar can be listed under different names, such as sucrose, glucose, fructose, or corn syrup.
• Opt for whole, unprocessed foods whenever possible. These are less likely to contain added sugars.

Remember, even a small amount of sugar can take you out of ketosis, so it's important to be vigilant about your sugar intake. However, this doesn't mean you have to avoid sugar completely. As long as you're not regularly consuming high-carb foods, the occasional treat is fine. Just be mindful of your body's response and adjust your diet as needed.

Have a plan

Planning is key to successfully coming off the keto diet. Here are some tips to help you prepare:

• Know what to eat next: It's important to have a plan for what you'll eat after stopping keto. Most people tend to revert to their previous eating habits, which may not be beneficial if they weren't working for you before. Consult a dietitian if you're unsure about your goals and how to achieve them through your diet.
• Get familiar with portion sizes: After restricting carbs, you may be more likely to overindulge when reintroducing them. Check the recommended serving sizes and stick to them when you first start eating carbs again.
• Start with unprocessed carbs: Opt for plant-based, whole-food carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables instead of processed carbs like pasta, doughnuts, and cupcakes.
• Go slow: Introduce carbs gradually to avoid gastrointestinal distress. Start by adding carbs to one meal per day and see how your body responds. If things go well, gradually add carbs to another meal or snack.
• Be aware of sugar: The keto diet eliminates added sugar, and you may have noticed reduced sugar cravings. Be mindful of your sugar intake when transitioning off keto to avoid spikes in blood sugar that can cause fatigue and irritability.
• Stay hydrated: Dehydration can cause irritability and make you feel hungry when you're actually just thirsty.
• Choose healthy, balanced meals: Focus on eating healthy fats, lean protein, and quality carbs to support weight loss and overall health.

Get familiar with portion sizes

Portion control is a powerful method for eating more nutrient-dense foods and fuelling your body while working towards your weight-loss goals. Here are some tips to get familiar with portion sizes:

• Use smaller dishes: Opting for smaller plates and bowls can help reduce the amount of food you serve yourself and prevent overeating.
• Use your plate as a portion guide: Fill half your plate with vegetables, a quarter with lean protein, and the remaining quarter with complex carbohydrates.
• Use your hands as a guide: A rough guide is a palm-sized serving of protein for women and two palm-sized portions for men; a cupped handful of fruits or vegetables; a fist-sized portion of carbs for women and two for men; and a thumb-sized portion of high-fat foods for women and two for men.
• Ask for smaller portions when eating out: Restaurant portions tend to be larger than regular portions, so don't be afraid to ask for a half portion or opt for a children's dish.
• Start meals with a glass of water: Drinking water before a meal can make you feel less hungry and help you distinguish between hunger and thirst.
• Eat slowly and without distractions: Focusing on your meal and taking your time can help you recognise when you're full and reduce the likelihood of overeating.
• Don't eat straight from the container: Portion out your food onto a plate or bowl instead of eating directly from the package, as this can lead to a lack of awareness of appropriate portion sizes.
• Be aware of suitable serving sizes: Use a scale or measuring cup to correctly assess your food intake. Reading food labels and knowing the recommended serving sizes for different foods can also help.
• Practice mindful eating: Being present and aware of what and how much you're consuming can help with weight loss and making healthier choices.

Frequently asked questions