Transitioning From Keto To Low Carb: A Guide

The ketogenic diet is a low-carb, high-fat diet that can be challenging to stick to in the long term. While it can be effective for weight loss, it is very restrictive, and most people will gain some weight back when they transition to a less restrictive diet. If you're thinking of changing your diet from keto to low-carb, there are a few things to keep in mind. Firstly, it's important to make a plan and get familiar with portion sizes, as you may be more likely to overeat carbs once you start eating them again. It's also a good idea to start with unprocessed carbs and add them back into your diet slowly to avoid gastrointestinal distress. You may experience some physical effects when quitting keto, such as blood sugar fluctuations, weight gain, bloating, and increased energy.

Focus on carbs that are high in protein and fibre

When transitioning from a keto diet to a low-carb diet, it's important to focus on carbs that are high in protein and fibre to avoid experiencing negative side effects such as bloating, blood sugar spikes, and increased hunger.

• Gradually increase your carb intake: It is recommended to gradually increase your carb intake by about 10% each day over a period of 14 days to allow your body to adjust. This slow transition will help minimise any negative side effects.
• Choose high-fibre carbs: When reintroducing carbs, focus on carbs that are high in fibre, such as bean-based pasta, crackers with seeds, sprouted breads, nuts (e.g. cashews), avocados, and berries. These foods provide essential nutrients and promote healthy digestion.
• Avoid processed carbs: Stay away from processed and refined carbs, such as white bread, pastries, and sugary snacks. These carbs are low in fibre and can cause blood sugar spikes.
• Include lean protein sources: Along with high-fibre carbs, include lean protein sources such as fish, chicken, turkey, eggs, and low-fat dairy products. These will help you feel fuller for longer and support muscle maintenance.
• Experiment with plant-based proteins: Consider incorporating more plant-based proteins into your diet, such as beans, lentils, tofu, and edamame. These options provide both protein and fibre, making them a nutritious choice.
• Increase your fibre intake gradually: If you're not used to a high-fibre diet, introduce high-fibre foods gradually to avoid any digestive issues. Start with one or two servings of high-fibre foods per day and slowly increase the amount as your body adjusts.
• Stay hydrated: Drinking plenty of water is crucial when increasing your fibre intake. Fibre absorbs water, so staying hydrated will help prevent constipation and promote healthy digestion.
• Monitor your portion sizes: Pay attention to your portion sizes when consuming carbs. Opt for complex carbs and watch your serving sizes to ensure you don't exceed your desired carb intake.
• Read food labels: Familiarise yourself with food labels to make informed choices. Look at the grams of protein, fibre, and carbs per serving to ensure you're selecting options that align with your nutritional goals.

By following these tips and focusing on carbs that are high in protein and fibre, you can successfully transition from a keto diet to a low-carb diet while promoting overall health and well-being.

Be aware of the sugar pitfall

Sugar is one of the biggest pitfalls when transitioning from keto to low-carb. The ketogenic diet is very low in sugar, and eliminating added sugar is one of its key benefits. After a couple of months on keto, you will likely notice decreased sugar cravings. There is research proving that sugar is addictive, so it is important to be mindful of this when reintroducing sugar to your diet.

When transitioning off keto, it is best to avoid anything with more than 4 grams of added sugar. Be aware that too much naturally occurring sugar can also be detrimental to your diet. For example, a bar with 22 grams of sugar, all from dates, will still cause a spike in your blood sugar.

It is also important to be aware of hidden sugars. Honey and certain fruits, for example, can contain high levels of natural sugar.

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 is not just about food—your environment, support system, and lifestyle all play a factor. Staying hydrated is another important factor when working on healthy habits post-keto. Being dehydrated causes irritability and can make you feel hungry when you are actually just thirsty.

Reintroduce carbs slowly

When it comes to reintroducing carbs, slow and steady wins the race. Going too fast could cause some unpleasant side effects, like bloating and blood sugar spikes. Here's a step-by-step guide to help you smoothly transition from keto to low carb:

Have a plan

Before you start adding carbs back into your diet, it's important to have a plan in place. This will help you avoid falling back into old eating habits that may not be conducive to your health goals. Consult a dietitian if you're unsure about your goals or how to achieve them.

Get familiar with portion sizes

After restricting carbs for a long time, it's easy to overdoo it when you start eating them again. To avoid this, check the serving size recommendations for carb-containing foods and stick to them, especially in the beginning.

Start with unprocessed carbs

When reintroducing carbs, opt for plant-based, unprocessed sources like whole grains, beans, legumes, fruits, and non-starchy vegetables. Save the pasta, doughnuts, and cupcakes for later.

Go slow

Introduce carbs gradually to avoid gastrointestinal distress. Start by adding carbs to one meal per day for a few weeks, then gradually increase to two meals or a snack if your body is handling it well. Continue this process until you're comfortable eating carbs throughout the day.

Be mindful of blood sugar fluctuations

Coming off keto can cause your blood sugar to spike and crash, leading to symptoms like jitteriness, mood changes, hyperactivity, and fatigue. If you experience these symptoms, consult your doctor.

Manage weight fluctuations

You may gain some weight when reintroducing carbs, but this is mostly water weight. When you eat carbs, you also introduce additional water; for every gram of carbohydrate, your body retains four grams of water. This is especially noticeable if you've been on keto for a short time and haven't lost a significant amount of weight.

Prepare for bloating and intestinal issues

The most common issue when reintroducing carbs is bloating and intestinal problems due to the reintroduction of fibrous foods. This is temporary and should subside within a few days to a few weeks.

Monitor your energy levels

You may experience increased energy levels after adding carbs back into your diet since glucose is your body's main fuel source. You may also notice improved performance in HIIT workouts and endurance training.

Manage hunger

The high-fat, moderate-protein combination of a keto diet can make you feel full. As you start eating more carbs, you may feel hungrier after meals. To combat this, pair carbs with protein and fat to slow digestion, boost fullness, and limit blood sugar spikes.

Be prepared for physical effects

Transitioning off the keto diet can have some physical effects on your body, so it's important to be prepared and take it slow. Here are some things you may experience:

Bloating and bathroom issues

You may experience bloating and other digestive issues when you first transition off the keto diet. This is because your body has been on a high-fat, low-carb diet and is now adjusting to the inclusion of more carbs.

Blood sugar spikes

When you start eating carbs again, your blood sugar levels can spike, which can lead to fatigue and irritability. It's important to focus on carbs that are high in protein and fibre, like bean-based pasta, crackers with seeds, or sprouted bread, to avoid big spikes in blood sugar.

Increased hunger and sugar addiction

The keto diet is known for reducing sugar cravings, but when you transition off it, you may find that your sugar cravings come back. Be mindful of this and try to avoid sugary foods and added sugars.

Weight gain

It's natural to gain a few pounds when reintroducing carbs to your diet because they contain water. However, this weight gain can be minimised by choosing healthy, whole carbs that are digested more slowly.

Digestive issues

Some people may experience digestive issues such as constipation, diarrhoea, or vomiting when first transitioning off the keto diet. These issues usually resolve within a few weeks.

Fatigue and irritability

In addition to blood sugar spikes, you may experience fatigue and irritability due to changes in your diet. Staying hydrated can help with irritability, as dehydration can make you feel hungry and affect your mood.

Remember, transitioning off the keto diet should be done gradually, over a few weeks, to give your body time to adjust. It's also important to listen to your body and make adjustments as needed. Everyone's experience may vary, so it's a good idea to consult a healthcare professional for personalised advice.

Eat more plant-based foods

A low-carb, plant-based diet has been shown to be beneficial for long-term weight loss. A study by the Harvard T.H. Chan School of Public Health found that low-carb diets comprised mostly of plant-based proteins and fats, along with healthy carbohydrates like whole grains, were associated with slower long-term weight gain compared to low-carb diets focused on animal proteins and fats.

Plant-based diets are also beneficial for those who are unable to eat meat, such as vegetarians and vegans. A low-carb, plant-based diet can still be rich in protein and fat, which are essential for a well-rounded diet.

• Include a variety of vegetables in your meals, such as tomatoes, onions, cauliflower, eggplant, bell peppers, broccoli, and Brussels sprouts.
• Incorporate fatty fruits like avocados and olives, which are low in carbs but high in healthy fats.
• Nuts and seeds are excellent sources of protein and fat while being low in carbs. Try almonds, walnuts, macadamia nuts, peanuts, and pumpkin seeds.
• Soy products like tofu and tempeh are high in protein and fat, making them suitable for a low-carb vegetarian or vegan diet.
• Healthy fats such as extra virgin olive oil, avocado oil, and coconut oil are great additions to any meal.
• Chia seeds are a good source of fiber, protein, and healthy fats.
• Dark chocolate with a high cocoa content (70-85%) is a tasty treat that fits into a low-carb, plant-based diet.

By incorporating these plant-based foods into your diet, you can increase your intake of essential nutrients, improve your health, and promote long-term weight loss.

Frequently asked questions