Regaining Water Weight After Breaking Keto: How Fast?

The ketogenic diet is a very low-carb, high-fat diet that was originally designed to treat epilepsy but has become popular for weight loss. One concern people have with the keto diet is whether they will regain the weight they lost if they reintroduce carbs and stop the diet. While it is possible to gain back the weight lost on keto, this weight gain is not necessarily fat. In fact, much of the initial weight loss and gain is due to changes in water weight. When you start keto, your body burns through the carb stores in your muscles and liver, which is bound with water. This water is excreted in your urine or sweat, leading to more frequent urination and increased thirst. Similarly, when you reintroduce carbs, you start to restore glucose reservoirs in the form of glycogen, which also carries water, leading to immediate weight gain. To avoid gaining back all the weight lost on keto, it is recommended to slowly transition off the diet, gradually increasing carbs and continuing to stick to whole, unprocessed foods.

Slow transition to avoid weight gain

Transitioning off the keto diet can be tricky, and you may be concerned about regaining the weight you lost. However, if you take a slow and steady approach, you can avoid putting on the pounds. Here are some tips to help you transition away from keto while minimising weight gain:

Gradually reintroduce carbs

When it comes to transitioning off keto, slow and steady wins the race. Any abrupt changes to your diet can impact your digestive system and weight, so avoid switching too quickly to a high-carb diet. Start by adding in starchy vegetables or fruit—one serving per day—and slowly increase your carb intake from there. Continue to be mindful of your macronutrients and gradually increase your carb grams.

Focus on complex carbs

When adding carbs back into your diet, opt for complex, minimally processed carbs that include fibre. Focus on adding more vegetables to your meals, as they contain complex carbs that take longer to digest and cause a steady increase in blood sugar. They'll also fill you up and keep you satisfied for longer, plus they're packed with fibre, vitamins, and minerals.

Maintain a healthy diet

Even as you reintroduce carbs, there's no need to overload on processed carbs. Most of them don't provide great health benefits, so stick to real, whole, unprocessed foods. Avoid highly processed grains and sugars, as these contribute to weight gain and inflammation, which can lead to cardiovascular disease, metabolic syndrome, type 2 diabetes, and autoimmunity.

Keep active

Research shows that regular movement throughout the day has a greater impact on your overall health than one heavy exercise session. Keep your activity levels up by taking breaks to walk, stretching, or doing a few yoga poses. This will help you maintain your weight and boost your overall well-being.

Monitor your calorie intake

To maintain your weight, it's important to match your total daily energy expenditure (TDEE). Calculate your basal metabolic rate (BMR) using an online calculator, then use a calorie-counting app along with a step or movement counter to track your TDEE. Aim to consume roughly the same number of calories as your TDEE to maintain your current weight.

Avoid processed foods

Avoiding Processed Foods When Breaking Keto

When breaking keto, it is important to be thoughtful during and after the transition to avoid regaining weight. One way to do this is to avoid processed foods, which are often high in salt, sugar, fat, and flavour additives. They are also calorie-heavy and can cause you to eat more, while not providing optimal nutrition.

Processed Foods to Avoid

• Potato chips
• Processed meats (e.g. bacon, sausage, ham)
• Breakfast cereals
• Microwaveable dinners
• Sugary desserts (e.g. brownies, cookies, cupcakes)
• Sugar-sweetened beverages (e.g. soda, juice)

What to Eat Instead

• Vegetable sources of carbs
• Wild-caught fish
• Grass-fed pasture-raised meats
• Healthy fats (e.g. avocado, olive oil)
• Ancient grains (e.g. amaranth, millet, quinoa) in small amounts
• Organic versions of grains
• Vegetable sources of carbs
• Lean proteins (e.g. beans, tofu, chicken, fish)

Exercise regularly

Exercise is an important factor in maintaining weight loss after the keto diet. Here are some tips to exercise regularly and effectively while on a keto diet:

• Start Slow: When beginning the keto diet, it is normal to experience fatigue and reduced performance as your body adjusts to burning fats instead of carbs for fuel. Give your body time to adapt by starting with low-intensity workouts such as slow jogs, yoga, stretches, and conditioning. Gradually increase the intensity of your workouts as you become more fat-adapted.
• Restructure Your Training: The absence of carbs as an energy source will impact your workouts. Focus on brief, heavy, and intense workouts to maximize output and efficiently utilize the available ATP (adenosine triphosphate) and glycogen in your muscles. For example, perform a few sets of an exercise with decreasing weights until failure for each set.
• Cardio on Keto: Adding cardio to your workout routine can accelerate fat burning and weight loss. The ideal time to do cardio on a low-carb diet is in the morning before breakfast when your glycogen stores are depleted. Another good time is right after your strength training, as your glycogen stores will be depleted, forcing your body to break down fat for energy.
• Low-Intensity Steady-State (LISS) Cardio: Most people new to the keto diet find LISS cardio more tolerable than high-intensity interval training (HIIT). Examples of LISS exercises include walking, running, cycling, elliptical training, and swimming. These exercises are also easier to recover from and are suitable for fitness enthusiasts of all levels.
• High-Intensity Interval Training (HIIT): While more challenging, HIIT exercises such as burpees, sprints, and mountain climbers can be performed in ketosis. The key is to reach a fat-adapted state by consistently keeping your carb intake low for several weeks.
• Strength Training: To build muscle and improve your metabolism, incorporate strength exercises such as weightlifting, squats, and pushups. Remember to also focus on other factors that influence muscle development, such as protein intake, training load, calorie intake, and recovery.
• Exercise Timing: Exercising during an intermittent fast as part of a ketogenic lifestyle can boost your fat-burning capacity and induce long-term adaptations that benefit your performance and health.
• Exercise Types: Any exercise is beneficial, whether it is low-intensity cardio or strength and high-intensity workouts. Find what works best for you by trying different options.
• Sleep: Aim for at least 7 hours of sleep each night. Adequate sleep reduces hunger and cravings and may increase your motivation to exercise regularly.

Focus on calorie intake and expenditure

Calorie intake and expenditure are crucial factors in weight management. When breaking keto, understanding and managing these components can help prevent weight gain and promote a healthier relationship with food. Here are some essential tips to guide you:

Understand Calorie Needs

Firstly, it's important to understand your body's calorie needs. The number of calories you require depends on various factors, including your age, gender, height, weight, and activity level. Utilize a reliable calorie calculator to determine your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). This will provide you with a starting point for managing your calorie intake.

Create a Calorie Deficit for Weight Loss

If your goal is to lose weight, you need to create a calorie deficit. This means consuming fewer calories than you expend. A moderate calorie deficit of 10-20% is generally recommended for safe and sustainable weight loss. You can achieve this deficit by reducing your calorie intake, increasing your physical activity, or a combination of both.

Don't Overdo Calorie Restriction

While creating a calorie deficit is essential, excessive calorie restriction can be counterproductive and harmful. Very low-calorie diets can slow down your metabolism, making weight loss more challenging. They can also lead to nutritional deficiencies and health issues. Aim for a balanced approach that prioritizes nutrient-dense, whole foods.

Focus on Whole Foods

Prioritize whole, unprocessed foods when managing your calorie intake. Processed foods, especially ultra-processed options, tend to be high in calories, added sugars, and unhealthy fats. They can contribute to weight gain and increase the risk of chronic diseases. Opt for complex carbohydrates, lean proteins, healthy fats, and a variety of fruits and vegetables.

Be Mindful of Portion Sizes

Portion sizes play a significant role in calorie intake. Even when choosing healthy foods, overeating can lead to excess calorie consumption. Practice portion control by using smaller plates, measuring your food, and being mindful of your hunger and fullness cues. This will help you stay within your calorie goals.

Incorporate Physical Activity

Physical activity is a crucial component of calorie expenditure. It helps create a larger calorie deficit, leading to more effective weight loss. Aim for at least 150 minutes of moderate to vigorous physical activity per week. Incorporate a variety of activities, such as running, cycling, swimming, or strength training, to keep things interesting and target different muscle groups.

Make Gradual Changes

When breaking keto, it's essential to make gradual changes to your diet and lifestyle. Abruptly increasing your calorie intake or decreasing your activity levels can be shocking to your body and may lead to weight gain. Slowly adjust your diet and activity levels over time, allowing your body to adapt and minimizing the risk of weight regain.

Monitor Your Progress

Regularly monitor your progress to ensure your calorie intake and expenditure align with your goals. Keep a food journal to track your calorie intake and a workout log to record your physical activity. Additionally, measure your body composition changes using methods like body fat percentage or waist-to-hip ratio. These tools will help you identify areas where adjustments may be needed.

Remember, breaking keto doesn't have to lead to weight gain. By focusing on calorie intake and expenditure and making mindful choices, you can successfully manage your weight and maintain a healthier lifestyle.

Monitor weight and health over time

As you reintroduce carbs, you will start to restore glucose reservoirs in the form of glycogen in your muscles and liver. Each gram of glycogen carries three grams of water, so the immediate weight gain is mostly water weight.

To monitor your weight and health over time, you can use a calorie-counting app in conjunction with a step or movement counter. This will help you match your total daily energy expenditure (TDEE). You can also use online calculators to estimate your basal metabolic rate (BMR), which is the energy your body uses to keep vital functions going at rest.

It's important to remember that weight can fluctuate for reasons other than body fat changes. For example, weight can vary throughout the day due to food intake and water consumption. Gaining muscle mass can also increase weight, as muscle tissue is denser than fat.

To get a more accurate picture of your health and body composition, consider tracking metrics such as body fat percentage and waist-to-hip ratio. Taking progress photos or noting how your clothes fit can also provide valuable insights into your body composition changes. Additionally, journaling about your energy levels, daily activities, mood, and fruit and vegetable intake can help you focus on health-centred measures.

Frequently asked questions