Transitioning From Keto To Low Carb: What You Need To Know

Transitioning from the keto diet to a low-carb diet can be challenging, and it's normal to be concerned about weight gain. Here's a guide to help you make the switch successfully:

- Take it slow: Gradually reintroduce carbohydrates to your diet over a few weeks to give your body time to adjust. Start with one serving of carbohydrates per day in the first week, then increase to two servings in the second week.

- Choose the right carbs: Opt for complex carbohydrates like whole grains, legumes, nuts, seeds, fruits, and vegetables. These provide more nutrients and fibre than simple carbs, which can cause blood sugar spikes and leave you feeling hungry.

- Avoid processed foods: Highly processed foods, including sugary treats and drinks, are typically high in added sugars and calories, leading to weight gain. Instead, focus on whole, unprocessed foods.

- Portion control: Be mindful of your portion sizes to prevent overeating. Remember that your body has adjusted to a high-fat diet, so review appropriate serving sizes for proteins, carbs, and fats.

- Healthy fats and lean proteins: Continue to prioritise healthy fats and lean proteins in your diet, as these contribute to a well-rounded and nutritious meal plan.

- Exercise: Maintain or incorporate regular physical activity into your routine. Exercise, in combination with a balanced diet, is essential for weight management and overall health.

- Consult a professional: Work with a registered dietitian or nutritionist to create a personalised plan that suits your needs and helps you achieve your goals.

Focus on hard-to-digest carbs

When transitioning from keto to a low-carb diet, it's important to focus on carbs that are hard to digest. This is because these types of carbs will help you avoid the negative side effects of abruptly increasing your carb intake, such as bloating and blood sugar spikes.

Registered dietitian Kristin Kirkpatrick recommends focusing on eating carbs that are high in protein and fibre. She suggests opting for bean-based pasta, crackers with seeds, or sprouted breads. These types of carbs will take longer for your body to break down, which can help prevent spikes in your blood sugar levels.

Another reason to focus on hard-to-digest carbs is that they are often whole foods that are more nutritious. Kirkpatrick recommends staying away from simple carbs like sugar, soda, and candy, which can cause blood sugar spikes and leave you feeling hungry. Instead, she advises concentrating on complex carbs found in whole, unprocessed foods such as vegetables, whole grains, legumes, nuts, seeds, and fruits.

Some specific examples of hard-to-digest carbs that you can incorporate into your diet include:

• Bean-based pasta
• Crackers with seeds
• Sprouted breads
• Cashews
• Avocados
• Whole grains
• Beans
• Fruits
• Vegetables

By focusing on these types of carbs, you can help ensure a smoother transition from keto to low-carb and maintain a healthy diet.

Be aware of the sugar pitfall

One of the benefits of the ketogenic diet is the low sugar intake and eliminating added sugar from your diet. When reintroducing carbs, it is important to be mindful of this and not fall into the trap of consuming too much sugar. "If you followed keto for a couple of months, you probably noticed decreased sugar cravings, says registered dietitian Kristin Kirkpatrick. "There’s research proving that sugar is addicting – so why would you want to go back to that?"

A good rule of thumb is to avoid anything with more than 4 grams of added sugar. Also, be aware of too much naturally occurring sugar, which can be found in things like honey and certain fruits. Kirkpatrick gives the example of a bar with 22 grams of sugar from dates, which will still cause a blood sugar spike.

When you first started keto, it probably took some time to educate yourself and learn about the diet. Coming off keto should be a similar and slow process. "Weight loss isn’t just about the food – your environment, support system and lifestyle all play a factor in it, " explains Kirkpatrick. "So when keto is over and those things aren’t aligned correctly, it’s going to be easy to fall back into old habits and regain the weight."

It is also important to stay hydrated when working on healthy habits post-keto. Being dehydrated can cause irritability and make you feel hungry when you are actually just thirsty.

Gradually increase your carb intake

Transitioning from keto to low-carb should be done slowly and gradually. This will help you avoid gastrointestinal distress, such as constipation and bloating, which can occur when reintroducing carbs. It is recommended to start by adding carbs to one meal per day for a few weeks and then slowly increasing the number of carbs and meals over time. This process should take a few weeks, and about 14 days is a reasonable amount of time for your body to adjust to the change.

Some people find it helpful to increase their carb intake each day by about 10%, while others use an app to keep track. The easiest way is to look at serving sizes and aim for one or two extra servings of carbs per day. It is important to remember that you will naturally gain a few pounds when reintroducing carbs because they contain water. Therefore, it is crucial to pick healthy, whole carbs that won't cause significant spikes in your blood sugar.

When increasing your carb intake, opt for carbs from healthy sources such as whole grains, beans, fruits, starchy vegetables, and legumes. It is best to avoid simple carbs, such as sugar, soda, candy, and other highly processed foods. Instead, focus on complex carbs found in whole, unprocessed foods, including vegetables, whole grains, legumes, nuts, seeds, leafy greens, and fruits.

Additionally, continue to include the healthy fats and lean proteins you have become accustomed to while on keto, such as avocado, olive oil, chicken, fish, and lean cuts of red meat. This will help you maintain a balanced diet and ensure you are getting all the necessary nutrients.

Find your desired carb range

Finding your desired carb range is a crucial step in transitioning from keto to low carb. The number of carbs recommended varies from person to person, depending on factors such as their goals and activity levels.

The key is to aim for a carb intake that allows you to eat a wider range of foods without feeling restricted while maintaining your weight and feeling good. This may involve some trial and error, gradually increasing your carb intake and monitoring your weight and how you feel. It is important to be mindful of the types of carbs you are consuming. Opt for complex carbohydrates, which are found in whole, unprocessed foods such as vegetables, whole grains, legumes, nuts, seeds, leafy greens, and fruits. These carbs are higher in fibre and take longer to digest, preventing blood sugar spikes.

Simple carbs, on the other hand, are short chains of sugar molecules that absorb quickly and can cause a spike in blood sugar and leave you feeling hungry. While fruits, vegetables, and other whole foods do contain simple carbs, their higher fibre content helps mitigate this effect. As a general rule, aim to avoid foods with more than 4 grams of added sugar.

If you are unsure about what carb range is right for you, consider consulting a registered dietitian who can help you determine a personalised plan that takes into account your goals and lifestyle. Remember, transitioning off the keto diet should be done gradually to avoid any negative side effects, such as bloating and blood sugar spikes.

Add more protein to your plate

When transitioning from keto to low carb, it's important to add more protein to your plate. Here are some tips and recommendations to help you increase your protein intake while reducing your carbohydrate consumption:

Benefits of a High-Protein, Low-Carb Diet:

• Increasing protein intake can promote weight loss by increasing feelings of fullness, reducing hunger and cravings, and boosting basal metabolic rate.
• It can also help improve body composition by maintaining muscle mass while promoting fat loss, especially when combined with resistance training.
• Other potential benefits include regulating blood sugar, reducing bone loss and fracture risk in older adults, and reducing the risk of cognitive decline.

Determining Your Protein Needs:

• Your daily protein needs will depend on factors such as your age, sex, activity levels, and body composition goals.
• For a very physically active person or someone looking to lose weight while maintaining muscle mass, a high-protein diet of up to 2 g/kg/bw (0.9 g/lb/bw) may be beneficial.
• For most moderately active people, a daily protein intake of 1.2 to 2 g/kg/bw (0.54 to 0.9 g/lb/bw) is likely optimal.

High-Protein Food Choices:

• Animal protein: Chicken, turkey, beef, lamb, pork, and eggs.
• Plant-based protein: Tofu, edamame, and other soy products.
• Fish and shellfish: Cod, flounder, shrimp, and clams.
• Dairy: Greek yogurt, cottage cheese, and milk.
• Non-starchy vegetables: Broccoli, cauliflower, asparagus, mushrooms, and greens.
• Nuts and seeds: Almonds, pumpkin seeds, sunflower seeds, peanut butter, chia seeds, and hemp seeds.

Sample High-Protein, Low-Carb Meals:

• Chicken with fried cauliflower rice: This dish offers 34 grams of protein and only 18 grams of carbs.
• Spinach salad with crispy lentils and aged gouda: A plant-based meal that packs nearly 20 grams of protein.
• Citrusy grilled chicken salad: This dish provides 38 grams of protein and 21 grams of carbohydrates.
• Salmon salad with avocado and sweet grape tomatoes: Salmon is high in protein and inflammation-fighting omega-3 fatty acids.
• Tuna and cheddar wraps: A nutritious lunch option with 29 grams of protein and only 22 grams of carbs.

Tips for Transitioning:

• Gradually increase your protein intake while reducing your carbohydrate consumption.
• Focus on lean proteins and healthy fats while limiting refined grains and sugars.
• Ensure you are still getting adequate complex carbohydrates, such as whole grains, fruits, and vegetables, in moderation.
• Work with a registered dietitian to determine your ideal macronutrient targets and create a personalized plan that suits your needs and goals.

Frequently asked questions