Keto Diet Slip-Ups: How Bad Is It?

The keto diet is a popular, restrictive, high-fat, low-carb eating regimen that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. However, falling off the keto diet can have some negative consequences. Even a small amount of the wrong foods can take your body out of ketosis, leading to weight gain, bloating, increased appetite and cravings, fatigue, and irritability. To minimize these side effects, it is important to gradually transition off the keto diet over a period of about two weeks, focusing on complex carbohydrates that are high in protein and fiber, such as beans and whole grains, and avoiding simple sugars and processed foods.

Weight gain

Falling off the keto diet can lead to weight gain. The amount of weight gained will depend on several factors, including how long you were on the keto diet, how your body metabolizes carbs, your level of physical activity, and more.

When you cut carbs on the keto diet, your body uses up its glycogen stores, which also leads to a loss of water weight. So, when you reintroduce carbs, you also gain back that water weight. This is why you might feel like you've gained a lot of weight quickly after stopping the keto diet. However, this type of weight gain applies to everyone coming off keto, and those who were on the diet for a shorter period and lost a small amount of weight may notice it more.

The weight gain after stopping keto is not just due to water weight. In fact, many people who have lost weight on a ketogenic diet gain back more than what they originally lost. This is because, when you stop keto and reintroduce carbs, your body quickly falls out of the fat-burning phase. As soon as you introduce carbohydrates to your system, your body will use them as its primary fuel source instead of fat.

To minimize weight gain when transitioning off the keto diet, it is recommended to gradually reintroduce carbs and continue to keep your simple sugar consumption low. Focus on complex carbohydrates that are high in protein and fiber, such as bean-based pasta, crackers with seeds, or sprouted bread. It is also important to stay hydrated, as dehydration can cause a false sense of hunger and lead to increased irritability.

Bloating

There are several reasons why you might experience bloating on a keto diet:

• Sudden shift in diet: When you switch to a new diet, your body struggles to adjust to unfamiliar foods and different portion sizes. Eating too much, too fast can overwhelm your digestive system.
• Insufficient digestive enzymes: If you don't chew your food thoroughly, it can stay in the digestive tract longer, leading to bloating. Chewing food slowly and taking a keto-friendly digestive enzyme supplement may help alleviate symptoms.
• Gut flora imbalance: A keto diet involves a shift from high-carb to high-fat foods, which can cause a change in the diversity of your gut bacteria, leading to a period of digestive discomfort. Probiotics can help restore a healthy balance of good bacteria.
• Unintentional carb intake: Some condiments, sauces, and "low-carb" products may contain hidden carbs that disrupt your body's ability to stay in ketosis and cause bloating.
• Consuming too many sugar alcohols: Sugar alcohols are often used as a sugar substitute on a keto diet, but they can contribute to bloating if consumed in excess.
• Food intolerances: Some keto-friendly foods, such as nuts, seeds, dairy, and high-fiber cruciferous vegetables, may cause bloating due to inefficient digestion. An elimination diet or seeking medical advice can help identify food intolerances.
• Insufficient or excessive fiber intake: A keto diet may lead to a reduction in fiber intake, which can slow digestion and cause constipation and bloating. On the other hand, consuming too much supplemental fiber can draw too much water into the intestines, leading to a bloated and painful gut.
• Dehydration: A keto diet can lead to water weight loss and increased urination, which can result in dehydration. Drinking plenty of water can help alleviate this issue.
• Electrolyte imbalance: An imbalance of electrolytes can occur due to dehydration, excessive alcohol or caffeine consumption, lack of sleep, or certain medical conditions. This can lead to fluid movement between cells and organs, resulting in water retention and bloating. Rehydrating with electrolyte drinks can help restore balance.

Blood sugar spikes

When you fall off the keto diet, you may experience blood sugar spikes. This is because the keto diet is a low-carb, high-fat eating style that puts your body into a state of ketosis, where it uses fat for energy instead of carbohydrates. When you reintroduce carbohydrates to your body, it can cause a spike in blood sugar levels, which can lead to:

• Jitteriness
• Mood changes
• Hyperactivity
• Fatigue

It is important to note that these blood sugar spikes can be dangerous and may damage blood vessels. A recent study from the University of British Columbia in Okanagan, Canada (UBCO) found that a single dose of carbohydrates may have adverse effects. The study showed that even young, healthy males who participated in the study had blood vessel conditions similar to those with poor cardiovascular health after consuming a glucose drink.

To avoid blood sugar spikes when coming off the keto diet, it is recommended to:

• Have a plan for how you will reintroduce carbohydrates and what your goals are now
• Get familiar with portion sizes and stick to one serving size when eating carbs for the first few times
• Start with unprocessed carbs such as whole grains, beans, legumes, fruits, and non-starchy vegetables instead of processed foods and sugar-sweetened beverages
• Go slow and introduce carbs gradually, starting with one meal per day and seeing how your body responds

Additionally, it is important to understand your carb threshold and what type of carbs you tolerate best. This will help maintain metabolic flexibility and allow your body to quickly shift between using ketones and glucose for energy. You can use a continuous glucose monitor to track your glucose levels and identify your trigger foods.

Fatigue and irritability

Falling off the keto diet can lead to fatigue and irritability. This is due to the body's energy source switching from ketones back to glucose, which creates undeniable highs and lows. When the body is in a state of ketosis, it uses fat for energy instead of carbohydrates, which provides a more stable source of energy. However, when transitioning out of ketosis, the body's blood sugar levels spike, leading to fatigue and irritability.

The keto flu is a group of symptoms that may appear two to seven days after starting a ketogenic diet, and it includes fatigue and irritability. The keto flu is not a recognized medical condition, but it is a common experience for many people starting the keto diet. The symptoms are similar to those of carb withdrawal, including fatigue, irritability, nausea, and difficulty sleeping.

When falling off the keto diet, it is important to gradually transition back to a normal diet to minimize negative side effects such as fatigue and irritability. The Cleveland Clinic recommends making a gradual transition over a two-week period and choosing carbohydrates that also contain protein and fiber, such as beans. These foods take longer to digest and have less of an impact on blood sugar levels, which can help reduce fatigue and irritability.

It is also important to stay hydrated when transitioning out of ketosis, as dehydration can lead to a false sense of hunger and increased irritability. Additionally, maintaining a regular exercise routine can help burn excess carbohydrates and control weight gain, which can contribute to fatigue and irritability.

Overall, fatigue and irritability are common side effects of falling off the keto diet, but they can be managed by gradually transitioning back to a normal diet, staying hydrated, and maintaining a regular exercise routine.

Hunger and sugar cravings

Falling off keto can lead to increased hunger and sugar cravings. This is due to a few reasons:

Carb Addiction

Our bodies are used to the high-carb standard American diet, which results in carb addiction. On keto, when we cut out most sources of carbs, our bodies can be flooded with hunger hormones, essentially crying out for the sugar we've been used to. This is only temporary, as it can take a week or two for sugar-craving yeasts and bacteria in our gut to die off and be replaced.

Sleep Deprivation

Sleep deprivation has been strongly linked to overeating and obesity. When you're sleep-deprived, your body produces less of the hunger-suppressing hormone leptin, and more of the hunger-increasing hormone, ghrelin.

Stress and Anxiety

Studies show that chronic stress and high cortisol (stress hormone) levels in the blood increase the hunger hormone ghrelin and have been associated with weight gain and obesity.

Dehydration

When transitioning to keto, your body flushes fluids after metabolizing the glucose stored in your muscles, which can lead to dehydration. Researchers speculate that our ancestors' hunger and thirst signals were more tightly coupled, and these blended signals remain in modern life despite easy access to food and drink.

Other Factors

Other factors that can contribute to hunger and sugar cravings when falling off keto include:

• Nutritional deficiencies: Feeling hungry all the time is a sign that you're not consuming enough calories or certain vitamins and minerals.
• Medications: Certain medications, such as antidepressants and antihistamines, can stimulate appetite and contribute to weight gain.
• Exercise: A sedentary lifestyle can increase hunger, while exercise can suppress the hunger hormone ghrelin and increase feelings of fullness.
• Lack of planning: Not having a plan for how to reintroduce carbs after stopping keto can lead to overdoing it with carbs and experiencing increased hunger and sugar cravings.

Frequently asked questions