Keto Weight Loss: Is It Permanent?

The ketogenic diet is a restrictive, high-fat, low-carb eating pattern that puts your body into a state of ketosis, using fat for energy instead of carbohydrates. While it can result in weight loss, most people don't stick with the keto diet long-term. Experts say that the high-fat diet shouldn't be followed forever, and transitioning off the keto diet has its benefits. So, what happens when you stop keto? Will the weight come back?

Reintroduce carbs slowly

Transitioning from keto to a regular diet can be challenging, and you may be concerned about weight gain. However, if you take a slow and steady approach, you can successfully reintroduce carbs without gaining back the weight you lost. Here are some detailed tips to help you navigate this transition:

Start with Starchy Vegetables and Fruits

Begin by adding starchy vegetables or fruits, starting with one serving per day. Some options include sweet potatoes, carrots, or berries. Slowly increase your intake over a few days or weeks, maintaining a healthy diet and considering calorie restrictions. This gradual approach will help your body adjust to the increased carb intake and minimise the risk of digestive issues.

Opt for Plant-Based Carbs

When reintroducing carbs, prioritise plant-based sources such as whole grains, beans, legumes, fruits, and non-starchy vegetables. These foods provide essential phytonutrients, antioxidants, fibre, and protein. They are more nutritious than processed carbs and will help you maintain a well-balanced diet.

Increase Your Carb Intake Gradually

Instead of abruptly increasing your carb intake, do it slowly and gradually. Start by adding carbs to one meal per day for the first week. Then, depending on how your body responds, gradually increase the amount and frequency. This gradual approach will help you find the right carb range for your body and avoid gastrointestinal distress.

Be Mindful of Portion Sizes

As you reintroduce carbs, pay attention to portion sizes. It's easy to overdo it, especially if you've been restricting carbs for a long time. Check the recommended serving sizes for protein, carbs, and fats to ensure you don't exceed your daily caloric needs. Remember that even healthy fats should be consumed in moderation.

Avoid Processed and Packaged Foods

Stick to whole, unprocessed foods as much as possible. Processed foods, such as sugary desserts, breakfast cereals, and microwaveable dinners, are often high in calories, sodium, sugar, and saturated fat. They can contribute to weight gain and inflammation and provide little nutritional value.

Consult a Dietitian

If you're unsure about how to reintroduce carbs or need help creating a plan, consider consulting a registered dietitian. They can provide personalised guidance based on your goals and ensure a smooth transition off the keto diet.

Avoid processed foods

Avoiding processed foods is a key principle of the keto diet, and it remains important when transitioning off the diet to maintain weight loss.

The keto diet is a very low-carb, high-fat diet that puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbs. There are two types of keto diets: clean keto and dirty keto. Clean keto focuses on whole, nutrient-dense foods and emphasises food quality, while dirty keto is less strict about food quality and allows for highly processed items.

Clean keto dieters avoid processed foods and opt for healthy fats, such as avocados and nuts, and locally sourced, high-quality foods that provide a range of vitamins and minerals. Dirty keto, on the other hand, focuses solely on the macronutrient breakdown and allows for fast food and prepackaged keto-friendly foods.

While both approaches can put you in ketosis, clean keto is generally recommended for better health outcomes. Dirty keto may lead to an increased risk of disease and nutrient deficiencies due to the consumption of processed foods, which are often high in sodium, calories, and unhealthy fats.

When transitioning off the keto diet, it is important to slowly reintroduce carbohydrates, starting with fruits and vegetables, and continue to avoid highly processed, packaged foods. Processed foods are often calorie-dense, can lead to increased consumption, and do not provide optimal nutrition. They can also contribute to weight gain and inflammation, which is a root cause of many diseases, including cardiovascular disease, metabolic syndrome, and type 2 diabetes.

Therefore, sticking to whole, unprocessed foods is crucial when coming off the keto diet to maintain weight loss and ensure better health outcomes.

Eat a balanced diet

Eating a balanced diet is an important part of maintaining good health and can help you feel your best. It involves consuming a wide variety of foods in the right proportions to meet your body's nutritional needs and achieve a healthy body weight. Here are some tips to help you eat a balanced diet:

• Include a variety of fruits and vegetables: Aim for at least 5 portions of fruits and vegetables every day. They can be fresh, frozen, canned, dried, or juiced. Fruits and vegetables are good sources of vitamins, minerals, and fibre.
• Base meals on higher-fibre starchy foods: Starchy foods such as potatoes, bread, rice, pasta, and cereals should make up just over a third of your diet. Choose wholegrain or wholemeal varieties whenever possible as they contain more fibre and nutrients.
• Include dairy or dairy alternatives: Milk, cheese, and yoghurt are good sources of protein and calcium. Go for lower-fat and lower-sugar options, such as semi-skimmed milk and lower-fat yoghurt. Dairy alternatives like soy drinks are also a great option, but choose unsweetened and calcium-fortified versions.
• Eat beans, pulses, fish, eggs, meat, and other protein sources: These foods provide essential protein for the body and are also good sources of vitamins and minerals. Include lean cuts of meat and skinless poultry, and oily fish like salmon or sardines. If you're following a vegan diet, focus on plant-based sources of protein like tofu, beans, and nuts.
• Choose healthy fats: Opt for unsaturated fats found in vegetable oils, fish oils, and avocados. Limit saturated fats and avoid trans fats found in processed and premade foods.
• Stay hydrated: Drink plenty of fluids throughout the day. Water, lower-fat milk, and unsweetened tea or coffee are good choices. Avoid sugary soft drinks and fruit juices, as they are high in calories and can damage your teeth.
• Practice portion control: Be mindful of serving sizes and portions. Even when eating healthy foods, excessive amounts can lead to weight gain.
• Avoid highly processed foods: Processed foods tend to be high in salt, sugar, and unhealthy fats. They are often calorie-dense and can contribute to weight gain and inflammation.
• Be mindful of added sugar and salt: Consuming too much sugar can increase your risk of obesity and tooth decay, while excess salt intake can raise your blood pressure. Read food labels to check the content of added sugars and salt.
• Stay active: In addition to a balanced diet, regular exercise is important for maintaining a healthy weight and improving your overall health and well-being.

Learn portion control

Learning portion control is essential to not gaining weight after coming off the keto diet. Here are some tips to help you learn portion control:

• Use smaller dinnerware: Research suggests that using large plates can make food appear smaller, often leading to overeating. By swapping your usual serving dish for a smaller alternative, you can reduce the amount of food you eat and still feel just as full.
• Use your plate as a portion guide: Fill half your plate with vegetables, a quarter with protein, and the remaining quarter with carbohydrates. High-fat foods should be a small portion in the centre of the plate.
• Use your hands as serving guides: A rough guide for each meal is a palm-sized serving of high-protein foods for women and two palm-sized portions for men; a cupped handful of vegetables or fruit; a fist-sized portion of high-carb foods for women and two fist-sized portions for men; and a thumb-sized portion of high-fat foods for women and two for men.
• Ask for a half portion when eating out: Restaurant portions tend to be much larger than regular portions, so ask for a half portion, a children's dish, a starter, or a side instead of a main dish. Alternatively, share a meal with someone.
• Start all meals with a glass of water: Drinking a glass of water up to 30 minutes before a meal can make you feel less hungry and help you distinguish between hunger and thirst.
• Be aware of suitable serving sizes: Use a scale or measuring cup to weigh and correctly assess your food intake. Reading food labels can also increase your awareness of proper portions.

Incorporate movement

Regular movement throughout the day has a more significant impact on your overall health than a single intense exercise session. It can help you maintain weight loss and enhance your overall well-being. This doesn't have to be intense exercise—simple activities like taking a few breaks from work to go for a walk, standing up and stretching, or doing some yoga poses throughout the day can be enough.

• Engage in enjoyable physical activities: Find physical activities that you genuinely enjoy and make them a part of your routine. This could be anything from walking, dancing, or joining a sports club. Finding activities you like makes it easier to stick with them and incorporate movement into your daily life.
• Aim for at least 30 minutes of daily exercise: Aim to get at least 30 minutes of moderate-intensity physical activity most days of the week. This can include activities such as brisk walking, swimming, cycling, or light cardio. You can also break this down into smaller sessions, such as three 10-minute walks throughout the day.
• Make movement a part of your daily routine: Try to incorporate movement into your daily routine wherever possible. For example, take the stairs instead of the elevator, walk or cycle to work or the store, or do some light stretching or yoga during work breaks. These small, consistent actions add up and contribute to your overall activity level.
• Find an exercise buddy: Working out with a friend or joining a fitness group can help keep you motivated and accountable. It also makes exercise more enjoyable and can help you stay committed to your fitness goals.
• Mix things up to stay motivated: Vary your physical activities to keep things interesting and engaging. This can include trying new sports, exploring different workout routines, or changing your walking or running routes. This helps prevent boredom and keeps you motivated to stay active.
• Listen to your body: It's important to listen to your body and not overdo it. Find a pace and intensity that works for you, and don't push yourself too hard, especially if you're new to exercise or have any health concerns. Start slowly and gradually increase the intensity and duration of your workouts over time.

Frequently asked questions