Weight Gain After Keto: Why Does It Happen?

The ketogenic diet is a highly restrictive, high-fat, low-carb, and moderate-protein diet. It is intended to force the body to use fat as its main source of energy, rather than carbohydrates. While it can lead to rapid weight loss, it is not recommended as a long-term solution. Transitioning off the keto diet can be challenging, as it may lead to weight gain and other unpleasant side effects. However, there are strategies to mitigate these issues, such as gradually increasing carbohydrate intake, focusing on lean proteins and whole foods, and maintaining physical activity.

Weight gain is likely when reverting to previous dietary patterns, but can be avoided with the right strategy

The ketogenic (keto) diet is a high-fat, high-protein, and low-carb diet. It forces the body to use fat, instead of glucose, as its main source of energy. While the keto diet can help with weight loss, it is not recommended as a long-term solution. In fact, experts suggest that the diet should not be followed for more than six months.

Reverting to previous dietary patterns after keto can lead to weight gain, but this can be avoided with a careful transition strategy. Here are some tips to help you maintain your weight loss results:

Gradually increase your carb intake

When transitioning off keto, it is important to slowly reintroduce carbs into your diet. Start by adding an extra 10 grams of carbohydrates per day for the first week, and then increase this amount weekly or every other week. This gradual approach will help your body adjust to the change and reduce the risk of weight gain.

Focus on healthy carbs

Not all carbs are created equal. When increasing your carb intake, focus on high-fibre carbs such as whole grains, beans, fruits, and starchy vegetables. These carbs take longer to digest and are less likely to cause spikes in your blood sugar levels. Avoid highly processed carbs, sugary treats, and baked goods, as these can lead to weight gain.

Continue eating healthy fats

Just because you are increasing your carb intake doesn't mean you should cut out all fats. Continue to include healthy fats such as avocado, olive oil, and nuts in your diet. However, it is important to decrease the overall amount of fat you consume to make room for the additional carbs.

Prioritize lean proteins

In addition to healthy carbs, make sure to include lean proteins in your diet. Good options include beans, tofu, chicken, fish, and lean cuts of red meat. These foods can help increase the thermic effect of food, which is the number of calories required to digest the food.

Avoid previous unhealthy habits

If you want to maintain your weight loss, it is important to avoid reverting to previous unhealthy eating habits. This includes consuming excessive amounts of junk food, sugary drinks, and highly processed foods. Remember, carbohydrates are usually the culprit behind weight gain, so be selective about the types of carbs you consume.

Boost your physical activity

Increasing your physical activity levels can help offset any potential weight gain during the transition off keto. Consult with your physician to determine the appropriate types of exercise for your health and fitness level.

Monitor your body's response

Pay close attention to how your body responds to the dietary changes. If you notice weight gain or other negative symptoms, make adjustments to your diet and consider seeking advice from a registered dietitian.

Gradually increase your carb intake and find your desired carb range

When transitioning off the keto diet, it is important to do so gradually. This means slowly increasing your intake of carbohydrates while decreasing your fat intake. Here are some tips to help you increase your carb intake and find your desired carb range:

Start with an additional 10 grams of carbohydrates per day

When transitioning off the keto diet, it is recommended to start by adding an extra 10 grams of carbohydrates to your daily intake. Opt for healthy sources of carbohydrates such as whole grains, beans, fruits, and starchy vegetables. It is important to track your weight and how you feel during this process.

Increase your carb intake gradually

After the first week, continue to increase your carb intake gradually, depending on your goals. The ideal number of carbohydrates is different for everyone and depends on factors such as your goals and activity levels. There is no one-size-fits-all amount, so aim for a number that allows you to eat a variety of foods while maintaining your weight and feeling good.

Seek professional help if needed

If you are unsure about what carb range is right for you, consider consulting a registered dietitian who can help you determine a personalized plan based on your goals and lifestyle.

Focus on high-quality, nutrient-dense foods

When increasing your carb intake, choose high-quality, minimally processed foods such as whole grains, fruits, and beans. These nutrient-dense options will make weight management easier and promote a healthier diet overall.

Avoid previous unhealthy habits

When transitioning off the keto diet, it is important to be mindful of the types of carbohydrates you reintroduce. Avoid highly processed foods, sugary drinks, and desserts, as these are high in calories and lacking in essential nutrients. Instead, focus on healthy, whole foods to ensure you are getting adequate nutrition.

Monitor your weight and make adjustments as needed

As you increase your carb intake, pay close attention to your weight and how your body responds. If you notice weight gain, you can reduce your carb intake or make adjustments to your diet. Remember that transitioning off the keto diet takes time and adjustments, so be patient and listen to your body.

Slowly scale back fat intake and prioritise sleep

Scaling back fat intake and prioritising sleep are important factors in maintaining health and weight loss results after discontinuing the keto diet. Here are some detailed tips to help you with this transition:

Slowly scale back fat intake

• Reduce fat intake gradually: Since the keto diet is high in fat, you need to reduce your fat consumption and make room for more carbohydrates. This transition should be gradual to give your body time to adjust.
• Increase lean proteins and wholesome carbohydrates: As you decrease your fat intake, increase your consumption of lean proteins such as fish, skinless poultry, and plant-based proteins like tofu. Additionally, incorporate more wholesome carbohydrates like fresh fruits, whole grains, and beans into your diet.
• Focus on healthy fats: While decreasing your overall fat intake, it's important to prioritise healthy fats. Continue including foods like avocados, olive oil, nuts, seeds, and fatty fish in your diet. These provide essential nutrients and support overall health.
• Monitor portion sizes: Keep an eye on your portion sizes, especially with high-calorie foods. It's possible to consume too many calories on the keto diet, so be mindful of your portions to maintain a balanced diet.

Prioritise sleep

• Get sufficient, quality sleep: Aim for 7 to 9 hours of quality sleep each night. Sleep deprivation can lead to fatigue and negatively impact your energy levels and physical performance.
• Establish a relaxing bedtime routine: Avoid stimulating activities, electronic devices, and caffeine before bed. Engage in relaxing activities such as meditation or deep breathing to unwind and prepare your body for sleep.
• Maintain a consistent sleep schedule: Stick to a regular sleep schedule by going to bed and waking up at the same time each day. This helps regulate your body's internal clock and promotes better sleep.
• Avoid heavy meals close to bedtime: Try to have your last meal a couple of hours before bedtime. Eating a large meal too close to bedtime can disrupt your sleep and impact your energy levels.

Avoid previous bad habits and highly processed foods

Transitioning off the keto diet can be challenging, but there are strategies to help you avoid previous bad habits and highly processed foods. Here are some detailed tips to help you stay on track:

Understand the Risks of Highly Processed Foods

Recognize that highly processed foods are often loaded with salt, sugar, additives, and preservatives, which can be detrimental to your health. Diets high in ultra-processed foods have been linked to an increased risk of health issues such as obesity, type 2 diabetes, and heart disease. Additionally, eating a lot of processed and red meat is associated with a higher risk of bowel cancer. Understanding these risks can be a powerful motivator to make healthier choices.

Choose Whole Foods and Healthy Snacks

Opt for whole, unprocessed foods as much as possible. Include plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet. Keep healthy snacks on hand, such as fresh fruit, mixed nuts, edamame, veggies with hummus, hard-boiled eggs, or homemade kale chips. This will make it easier to resist less healthy options.

Read Labels and Watch Out for Additives

When shopping, take time to read the ingredient labels. Choose foods with shorter ingredient lists that are closer to their natural state. Avoid common additives like hydrogenated vegetable oils, tropical oils, preservatives (e.g., sodium nitrite or nitrate), flavor enhancers (e.g., monosodium glutamate), and added sweeteners (e.g., corn syrup, cane juice, or artificial sweeteners). Be cautious of foods with high amounts of sodium, trans fat, or added sugar.

Make Gradual Changes and Experiment

You don't have to eliminate all processed foods at once. Start by making small, gradual changes to your diet. Experiment with different strategies, such as swapping refined grains for whole grains, preparing meals at home, or trying out new recipes with healthier ingredients. This will help you find what works best for you and make the transition more sustainable.

Be Mindful of Portion Sizes

While you can reintroduce some carbohydrates after the keto diet, be mindful of portion sizes, especially with highly processed foods. For example, a half-cup of berries contains about 7 grams of carbohydrates, so it's important to be aware of how much you're consuming. This will help you maintain a balanced diet and avoid overeating.

Stay Active and Prioritize Exercise

Increasing your physical activity levels can help you maintain your weight during dietary transitions. Consult with your physician or healthcare provider to determine the appropriate types of exercise for your specific needs and health status. Regular exercise, combined with a healthy diet, will support your overall well-being.

Focus on hard-to-digest carbs and be aware of the sugar pitfall

After months of eating a high-fat, high-protein, and very low-carb diet, it's important to transition your body back to a normal diet gradually. Registered dietitian Kristin Kirkpatrick recommends focusing on eating carbs that are high in protein and fibre when reintroducing them to your diet. This includes bean-based pasta, crackers with seeds, or sprouted breads. She also suggests adding in cashews or avocados. These types of carbs take more time to digest, which will help prevent gigantic spikes in your blood sugar.

The key is to choose healthy, whole carbs over highly processed or sugary options. Kirkpatrick warns against going overboard with donuts and cookies, as this can cause bloating, blood sugar spikes, and increased hunger and sugar addiction. Instead, opt for carbs that are high in fibre and protein, such as whole grains, beans, legumes, fruits, and vegetables. These types of carbs are also slow-release, which means they provide a more sustained and slower release of energy. Examples include quinoa, most vegetables, and most legumes.

It's also important to be mindful of your sugar intake when coming off the keto diet. Sugar is addictive, and you don't want to replace your keto fat bombs with sugar bombs! Kirkpatrick recommends avoiding anything with more than 4 grams of added sugar. Naturally occurring sugar can also be a concern, as it can be found in high quantities in honey and certain fruits. It's important to read labels and be aware of the sugar content in the foods you're consuming.

Coming off keto should be a slow process, similar to when you first started the diet. It will take your body some time to adjust, so be patient and focus on choosing healthy, balanced meals and snacks. Staying hydrated is also crucial, as dehydration can cause irritability and make you feel hungry when you're actually just thirsty.

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