Avoiding Weight Gain: Strategies For Post-Keto Dieting

The ketogenic diet is a popular, low-carb, high-fat eating style that has been shown to result in weight loss for many people. However, it is not recommended as a long-term diet, and people often gain weight when they come off it. To avoid this, it is important to transition off the keto diet slowly and healthily. This includes slowly adding carbs back into your diet, learning portion control, and continuing to avoid highly processed and packaged foods. It is also important to be mindful of your body's hunger cues and not to go straight back to junk food. Having a plan before you quit keto is also key.

Reintroduce carbs slowly

Reintroducing carbs slowly is a key part of avoiding weight gain when coming off the keto diet. Here's what you need to know:

Plan ahead

Before you start adding carbs back into your diet, it's important to have a plan. Many people who stop keto end up returning to their previous eating habits, which may have contributed to weight gain in the first place. Instead, work with a dietitian or nutritionist to develop a personalised, sustainable plan that takes into account your goals and health.

Start with unprocessed carbs

When you do start adding carbs, begin with whole grains, beans, legumes, fruits, and non-starchy vegetables. Avoid processed foods and sugar-sweetened beverages, as these are more likely to cause weight gain.

Add carbs gradually

Start by adding carbs to one meal per day and see how your body responds. If things are going well, add carbs to another meal or snack. Continue this process until you're comfortable eating carbs throughout the day. This gradual approach will help you avoid gastrointestinal distress, such as constipation, that can come with reintroducing carbs.

Monitor your weight and well-being

As you reintroduce carbs, pay attention to your weight and overall well-being. If you notice weight gain or any negative changes in your health, make adjustments to your diet. You may need to reduce your carb intake or adjust your portion sizes.

Focus on healthy carbs

When adding carbs back into your diet, prioritise healthy, plant-based carbs such as fruits, vegetables, whole grains, beans, and legumes. These foods provide essential phytonutrients, antioxidants, fibre, and protein. They will also help you feel fuller and provide long-lasting energy.

By following these guidelines and making a gradual transition, you can successfully reintroduce carbs while minimising weight gain after coming off the keto diet.

Avoid processed foods

Transitioning off the keto diet can be challenging, but there are strategies to help you avoid weight gain. One of the most important things to remember is to avoid processed foods. Here's why this is crucial and how you can make the transition successfully:

The Dangers of Processed Foods

Processed foods are typically high in added sugars, unhealthy fats, and salt. They are designed to be convenient and tasty, but they often lack the essential nutrients your body needs. When you're coming off the keto diet, your body is already going through a significant adjustment period. Filling up on processed foods can lead to nutritional deficiencies and disrupt your body's natural balance.

Make a Plan

Before you quit keto, it's essential to have a plan. Work with a dietitian or nutritionist to develop a personalized and sustainable diet plan that includes healthy, whole foods. This will help you make a smooth transition and avoid reaching for processed snacks out of convenience.

Focus on Whole Foods

Instead of reaching for processed carbs like pasta, doughnuts, or cupcakes, opt for plant-based carbs and whole foods. Go for whole grains, beans, legumes, fruits, and non-starchy vegetables. These foods are packed with nutrients and fibre, which will help your body readjust and avoid digestive issues.

Take it Slow

Don't shock your system by suddenly loading up on carbs. Start by adding carbs slowly and gradually increasing your carb intake over a few weeks or months. This slow transition will help you avoid gastrointestinal distress and give your body time to adjust.

Be Mindful of Portion Sizes

When reintroducing carbs, be mindful of portion sizes. Since you've been on a high-fat diet, it's easy to overdo it with carbs. Check the recommended serving sizes for carbs and stick to them. This will help you avoid consuming too many calories and derailing your progress.

Prioritize Healthy Fats and Lean Proteins

Even as you reintroduce carbs, continue to prioritize healthy fats and lean proteins. These foods will help you stay satiated and maintain your weight loss progress. Examples include avocado, olive oil, beans, tofu, chicken, fish, and lean cuts of red meat.

Stay Active

Increasing your physical activity during this transition period can help you avoid weight gain. Consult your doctor or a fitness professional to determine the appropriate types and amounts of exercise for your body and fitness level.

Remember, the key to maintaining your weight loss progress is adopting healthy habits and making sustainable choices. Avoid processed foods, listen to your body, and make gradual changes to help your body adjust successfully.

Exercise regularly

Regular exercise is one of the most important things you can do to maintain your weight loss after coming off the keto diet. Aim for at least 30 minutes of exercise, five days a week. You may need to work out for longer or more frequently during the initial post-keto period as you adjust your calorie, protein, and carb balance. Talk with your nutritionist or healthcare provider about your planned workouts to ensure the number of calories you take in matches the number you burn when exercising.

Burning 1,500 to 2,000 calories per week through physical exercise is recommended for maintaining weight loss. If you're not sure what types of exercise are appropriate for you, check with your doctor.

In addition to helping with weight maintenance, regular exercise can also provide numerous other health benefits, such as improved cardiovascular health, increased muscle strength, and better mental well-being.

Eat more plant-based proteins

Plant-based proteins are an excellent option when transitioning off the keto diet. They are healthy, nutritious, and can help you avoid weight gain.

Plant-based proteins are proteins derived from plants, such as beans, tofu, and lentils. These foods are a great source of protein and other essential nutrients, like fibre, iron, and vitamins.

When you stop the keto diet, your body will go through a period of adjustment, particularly in terms of metabolism. Previously, your body was burning fat for fuel, but now it will return to using carbohydrates as its primary energy source. This shift can result in weight gain, especially if you suddenly increase your carbohydrate intake.

By focusing on plant-based proteins, you can manage your weight and support your body's nutritional needs during this transition period. These proteins are typically lower in calories and fat than animal-based proteins, so they can help you maintain a calorie deficit, which is crucial for weight loss.

Additionally, plant-based proteins are a great source of fibre, which aids in digestion and helps you feel fuller for longer. This can prevent overeating and assist in managing your weight.

How to incorporate plant-based proteins into your diet:

• Start with lean proteins: Begin by incorporating more beans, tofu, and fish into your diet. These are excellent sources of plant-based protein and are lower in fat than other options.
• Gradually add more variety: Slowly introduce other plant-based proteins like lentils, edamame, and plant-based meats. This gradual approach will give your body time to adjust and help you determine your ideal balance of nutrients.
• Monitor your body's response: Pay attention to how your body reacts to the increased intake of plant-based proteins. Make adjustments as needed, especially if you notice weight gain or digestive issues.
• Seek professional guidance: Consult a dietitian or nutritionist to create a personalised plan that ensures you're getting the right balance of nutrients while meeting your weight management goals.

Sample meal plan:

Here's an example of what a day of meals might look like with an increased focus on plant-based proteins:

• Breakfast: Tofu scramble with vegetables and avocado
• Lunch: Large salad with beans, sprouts, and olive oil, served with whole grain bread
• Dinner: Veggie stir-fry with tofu and brown rice
• Snacks: Hummus with carrot sticks, edamame beans, or a handful of nuts and seeds

Benefits of plant-based proteins:

In addition to helping with weight management, plant-based proteins offer several other benefits:

• Improved digestion due to increased fibre intake
• Reduced risk of nutrient deficiencies, as plant-based proteins provide a wide range of vitamins and minerals
• Lower environmental impact compared to animal-based proteins
• Cost-effectiveness, as plant-based proteins are often more affordable than animal-based sources

Increasing your intake of plant-based proteins is a healthy strategy when transitioning off the keto diet. It can help you manage your weight, improve digestion, and ensure you're getting a variety of essential nutrients. Remember to seek professional guidance and tailor your diet to your specific needs and goals.

Manage stress and sleep

Stress eating is a negative behaviour pattern for many people. By finding different ways to cope with stress, you'll gradually stop turning to food for comfort.

Starting and stopping any diet can feel emotionally draining. You will always be at risk of regaining weight if the diet doesn't fit into your lifestyle. The key is to focus on long-term lifestyle changes, not short-term weight loss.

When you fall off the keto diet, that's a good time to reflect and find your course. Notice what worked and what didn't on your keto journey. There's no one-size-fits-all diet that works for everyone, and it might take some experimentation to figure out what works best for you.

When you first started keto, it probably took some effort to educate yourself and learn about the diet. So falling off keto should be a similar and gradual process. If you're done losing weight or following the keto diet, it could be time to go off it. Gradually including carbs back into your diet is essential. Learning portion control is also key to not becoming obese after going off keto.

• Exercise is a great way to manage stress. You may feel an uptick in energy after reintroducing carbs, so channel that energy into your workouts.
• Limit screen time before bed. It's often recommended to put down your phone, get off the computer, or turn off the TV about an hour before bed.
• Make sure the room is dark and quiet, or have some relaxing white noise in the background. Some people like to sleep in silence, while others like a little white noise, such as a box fan or sound machine.
• Sleep in a cool room, but keep your hands and feet warm.
• Practice relaxation techniques. Wind down before bed by following a relaxing routine that incorporates activities that allow you to relax, such as reading a good book while playing soft music in the background.

Frequently asked questions