Gaining Weight After Keto: How Fast Does It Happen?

The ketogenic diet is a high-fat, moderate-protein, and very-low-carbohydrate diet. It is well known for its quick weight-loss results, but it is not sustainable in the long term. When people stop the keto diet, they often gain some of the weight back. This is because the body tries to replenish its energy stores, and people tend to fall back into old eating habits. However, there are strategies to avoid gaining weight after stopping the keto diet. These include gradually increasing carbohydrate intake, finding your desired carb range, adding more protein to your diet, and increasing physical activity.

The body's response to restrictive diets

Restrictive diets have become a common way to control body weight and shape. However, they can have unintended negative consequences on both physical and mental health. Restrictive eating habits can lead to insufficient calorie intake, depriving the body of essential nutrients and resulting in malnutrition. This can weaken the immune system and cause hormonal imbalances, leading to irregular periods and even infertility.

Prolonged food restriction can impact every organ system and lead to various medical complications, including neurological, musculoskeletal, gastrointestinal, cardiovascular, pulmonary, hepatic, endocrine, and dermatological problems. "Brain fog," cognitive decline, and brain atrophy are also common side effects of prolonged starvation.

The body's natural response to restriction is not just physiological but also psychological. After a period of denying food, the eventual consumption often leads to overeating, resulting in physical discomfort and emotional distress. This overconsumption is often followed by feelings of guilt and shame, creating a cycle of disordered eating.

The Binge-Restrict Cycle

The binge-restrict cycle is a pattern of disordered eating that alternates between strict food restriction and episodes of binge eating. This cycle is driven by biological mechanisms that interpret periods of restriction as "famine" or "starvation," triggering increased hunger signals and a strong desire to eat. After a period of restriction, the body feels deprived, leading to an overwhelming urge to eat, often resulting in consuming past fullness to compensate.

Feelings of guilt and shame may follow a binge episode, especially if the individual was trying to adhere to a diet. This can lead to further restriction to regain control and "make up" for the binge, perpetuating the cycle.

Breaking the Cycle

To break the binge-restrict cycle, it is crucial to adopt regular eating patterns. This involves eating balanced meals and snacks at consistent intervals to prevent extreme hunger and reduce the urge to binge. Meals should be nutritious and satisfying, including fruits, vegetables, proteins, carbohydrates, and healthy fats. It is also important to include enjoyable foods to prevent feelings of deprivation that can trigger binge eating.

Transitioning Off Restrictive Diets

When transitioning off a restrictive diet like keto, it is essential to do so gradually. Slowly decreasing fat intake while increasing lean proteins, vegetables, and wholesome carbohydrates is recommended. Adding back carbs too quickly can lead to weight gain, so it is advised to increase carb intake slowly and monitor weight and overall well-being.

During this transition, it is crucial to focus on adopting healthy behaviours and making sustainable food choices to maintain long-term weight loss.

How to avoid a restrict-binge cycle

It's important to note that the keto diet is not intended to be followed forever. While it can be an effective tool for quick weight loss, there is limited long-term research on the diet, and it may negatively affect your health. Therefore, transitioning off the keto diet is recommended after a maximum of six months.

Transitioning off the keto diet can lead to weight gain as the pounds lost can quickly return when previous dietary patterns are resumed. However, there are strategies to help avoid this restrict-binge cycle:

Gradually increase your carb intake:

Add an additional 5-10 grams of carbohydrates per day, choosing healthy sources like whole grains, beans, fruits, and starchy vegetables. Monitor your weight and how you feel, and adjust as needed.

Find your desired carb range:

The number of carbohydrates recommended varies for each person and depends on factors such as activity levels and personal goals. Work with a registered dietitian to determine the right amount for you.

Add more protein to your plate:

Include more lean proteins such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help increase the thermic effect of food, which is the number of calories required to digest it.

Slowly decrease your fat intake:

As you increase your carb intake, gradually reduce the amount of fat you consume. This is important to prevent excess calorie intake, as the keto diet derives most of its calories from fat.

Transition to a balanced diet:

The Mediterranean diet is often recommended as it includes a gradual addition of high-fiber carbs and a variety of whole, unprocessed foods. Focus on lean proteins, vegetables, fruits, whole grains, and healthy fats like avocado and olive oil.

Avoid previous unhealthy habits:

Be mindful of returning to previous dietary habits that may have contributed to weight gain, such as excessive consumption of processed foods, sugary drinks, desserts, and baked goods.

Select unprocessed foods:

Choose unprocessed meats like fish, skinless poultry, and lean red meat instead of processed meats like bacon, sausage, and lunch meats, which have been linked to increased cancer risk.

Boost physical activity:

Increasing your activity level can help offset any weight gain during the transition. Consult with your physician to determine the appropriate types of exercise for you.

How to transition to a healthy diet post-keto

Transitioning off the keto diet can be challenging, and it is normal to gain some weight back. However, there are strategies to help you avoid gaining too much weight and maintain a healthy lifestyle. Here are some tips to help you transition to a healthy diet after keto:

Make a personalised plan

There is no one-size-fits-all approach to maintaining weight loss after keto. Some people may choose to stay on a low-carb diet, while others may prefer to include higher-carb days. It is important to work with a dietitian to create a plan that considers your calorie needs, stress levels, and activity levels.

Increase your activity levels

Exercising for at least 30 minutes a day and ensuring you are eating enough protein can help promote fullness and maintain weight loss. Aim for about 50 grams of protein per day, and opt for plant-based sources like beans, lentils, tofu, and edamame.

Make slow and gradual changes

When transitioning off keto, it is essential to make slow and gradual changes to your diet. Start by adding one or two servings of high-fibre foods per day, such as oatmeal, whole-wheat pasta, beans, chia seeds, or berries. Increase your fibre intake slowly over several days or weeks to avoid digestive issues.

Focus on healthy, whole carbs

When reintroducing carbs, focus on healthy, whole carbs that are high in protein and fibre. Bean-based pasta, crackers with seeds, or sprouted breads are good options. These types of carbs will help you avoid blood sugar spikes and fatigue.

Be mindful of sugar intake

The keto diet is known for its low sugar intake. When transitioning off keto, be mindful of your sugar intake, as sugar is addictive and can lead to blood sugar spikes. Avoid anything with more than 4 grams of added sugar, and be aware of naturally occurring sugars in foods like honey and certain fruits.

Avoid previous unhealthy habits

When transitioning off keto, it is important to avoid falling back into old, unhealthy habits. Enjoy all foods in moderation, but be selective about the carbohydrates you eat. Avoid highly processed foods, sugary drinks, desserts, and baked goods.

Choose healthy fats and lean proteins

When increasing your carb intake, be mindful of your fat intake. While healthy fats like avocado and olive oil are beneficial, decreasing the overall amount of fat in your diet is crucial to avoid consuming too many calories. Focus on lean proteins such as fish, skinless poultry, and plant-based sources.

Be mindful of portion sizes

When reintroducing carbs, be mindful of portion sizes, especially with carb-rich foods like whole-grain bread, brown rice, and potatoes. It is easy to consume a lot of carbs quickly with these foods.

Bump up your fibre intake

Increasing your fibre intake is essential when transitioning off keto. Aim for 30 grams of fibre per day, but introduce it slowly to avoid digestive issues.

Stay hydrated

Drinking plenty of water is crucial when transitioning off keto. Dehydration can cause irritability and make you feel hungry when you are actually thirsty.

Remember, transitioning off keto may take some time, and it is normal to experience weight fluctuations. Focus on adopting healthy habits and making sustainable changes that you can maintain for the long term.

How to calculate your TDEE

To calculate your TDEE (Total Daily Energy Expenditure), you need to first calculate your BMR (Basal Metabolic Rate).

Your BMR is the number of calories your body burns to perform basic vital functions such as breathing, blood circulation, and maintaining brain function. It represents the minimum energy required by your body to simply function at complete rest. There are several equations to calculate BMR, but the Mifflin-St Jeor equation is one of the most popular and accurate:

For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

Once you have calculated your BMR, the next step is to account for additional energy expenditure by applying activity multipliers. To do this, multiply your BMR by the multiplier that best describes your activity level:

Sedentary (little to no exercise): 1.2

Lightly Active (light exercise or sports 1-3 days a week): 1.375

Moderately Active (moderate exercise or sports 3-5 days a week): 1.55

Very Active (hard exercise or sports 6-7 days a week): 1.725

Super Active (very hard exercise and a physical job or training twice a day): 1.9

Your TDEE is the total number of calories you burn each day, including your BMR and the calories burned through physical activity and the digestion of food. It is an important number to know as it gives you a baseline to compare your current consumption to and adjust as needed depending on your goals.

For example, if your goal is to lose weight, you need to be in a calorie deficit, which can be achieved by consuming fewer calories than your TDEE. A good target for weight loss is a deficit of 20-25% below your TDEE. On the other hand, if your goal is to gain weight or build muscle, you need to consume more calories than your TDEE, with an additional 250-500 calories per day being a good target.

The benefits of switching to a low-carb Paleo diet

The Paleo diet, also known as the "caveman diet", is based on the principle that eating foods available to early humans will promote optimal health. It is a whole-foods approach that is loosely based on ancestral practices and is not intended to be a low-carb diet. However, Paleo can be adapted to suit a low-carb lifestyle.

Switching to a low-carb Paleo diet can be beneficial for several reasons:

Weight Loss:

Paleo focuses on consuming nutrient-dense sources of protein, fats, and plants, while eliminating grains, legumes, processed sugars, and most dairy. This approach can lead to weight loss as it removes many calorie-dense, nutrient-poor foods from the diet. Research has shown that obese and postmenopausal women following a Paleo diet experienced significant weight loss over 6 to 12 months.

Health Improvements:

A low-carb Paleo diet can improve various health markers and reduce the risk of metabolic health problems. It can help regulate blood sugar levels, lower blood pressure, raise healthy HDL cholesterol, and lower unhealthy triglycerides. Additionally, it may reduce inflammation, improve acid reflux, and alleviate symptoms of irritable bowel syndrome and other digestive issues.

Sustainability:

Low-carb Paleo diets are considered more sustainable than other low-carb diets because they are better at controlling appetite. By replacing grains and sugars with natural proteins and healthy fats, this approach keeps you feeling fuller for longer, making it easier to stick to the diet.

Flexibility:

While a low-carb Paleo diet restricts some carb sources, it still allows for carbs from whole foods such as fruits, vegetables, and unrefined sweeteners. This flexibility provides a wider variety of nutritious options and makes the diet easier to maintain in the long term.

Overall Wellness:

The Paleo diet goes beyond just food choices and encourages a holistic approach to wellness. It promotes full-body, functional movement-based exercise, social connections, and community interactions. This focus on lifestyle choices and mindfulness can positively impact your overall health and well-being.

It is important to note that while a low-carb Paleo diet offers these benefits, it may not be suitable for everyone. It is always advisable to consult with a healthcare professional or a registered dietitian before making any significant dietary changes.

Frequently asked questions