Strategies For Exiting Keto Without Weight Gain

The ketogenic diet is a popular weight-loss diet that involves eating a high-fat, moderate-protein, and very-low-carbohydrate diet. While it can lead to rapid weight loss, it is challenging to stick to long-term due to its restrictive nature. Many people choose to transition off the keto diet, but doing so can lead to weight gain. To avoid this, it is important to slowly reintroduce carbohydrates into your diet, starting with plant-based carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables. It is also crucial to be mindful of portion sizes and to continue eating healthy fats and lean proteins. Additionally, it is recommended to avoid processed and packaged foods, as well as sugary drinks and desserts. Making a personalized plan with the help of a dietitian can also be beneficial.

Reintroduce carbs slowly

Reintroducing carbs slowly is a key part of coming off the keto diet without gaining weight. Here are some tips for doing this:

Start with unprocessed carbs

Rather than going straight for pasta, doughnuts, and cupcakes, opt for plant-based carbs when you first break up with keto. "I would reintroduce whole grains, beans, legumes, fruits, non-starchy vegetables first versus processed foods and sugar-sweetened beverages," says Haley Hughes, R.D.

Go slow

"Try introducing carbs slowly and gradually," advises Shoshana Pritzker, R.D. This will help you avoid any gastrointestinal distress (think: constipation) that could come along with reintroducing carbs. "Start with adding carbs in at one meal per day," says Pritzker. "Try this for a few weeks and see how your body responds. If things are going well, add carbs into another meal or snack."

Focus on hard-to-digest carbs

When looking to incorporate carbs back into your diet after severe restriction, focus on eating carbs that are high in protein and fibre. "Bean-based pasta, crackers with seeds or sprouted breads are all great options when looking to bring carbs back into your diet," says registered dietitian Kristin Kirkpatrick. "Even starting to add in cashews or more avocados are great additions."

Be mindful of portion sizes

After restricting your carbs for so long, you're more likely to overdo them once you allow yourself to have them again. The first few times you eat carbs post-keto, look up what one serving size is and stick to that.

Avoid junk food

It can be challenging to transition from the keto diet to a regular diet without gaining weight. Here are some tips to help you avoid junk food and maintain your weight loss progress:

Reintroduce Carbs Gradually:

Start by adding small servings of fruits and starchy vegetables, and slowly increase your intake over time. This gradual approach will help your body adjust to using carbs for fuel again and prevent gastrointestinal issues.

Choose Healthy Carb Sources:

Opt for plant-based carbs such as whole grains, beans, legumes, fruits, and non-starchy vegetables. These foods provide essential phytonutrients, antioxidants, fibre, and protein, which are beneficial for your health and can help you feel more satisfied.

Avoid Processed and Packaged Foods:

Highly processed and packaged foods are often loaded with added sugars, unhealthy fats, and excess sodium. They can lead to weight gain, fatigue, bloating, and other negative side effects. Stick to whole, unprocessed foods as much as possible.

Practice Portion Control:

Be mindful of your portion sizes, especially when it comes to high-fat foods like cheese, sour cream, and bacon. Learning appropriate serving sizes for protein, carbs, and fats will help you avoid overeating and maintain a balanced diet.

Plan Your Meals:

Having a meal plan in place before transitioning off the keto diet can help you make healthier choices. Work with a dietitian to create a personalised plan that meets your nutritional needs and supports your goals.

Maintain a Healthy Lifestyle:

In addition to a balanced diet, regular exercise is crucial for maintaining weight loss. Aim for at least 30 minutes of physical activity per day, and incorporate a variety of exercises that you enjoy to stay motivated.

Remember, the key to maintaining weight loss after keto is adopting healthy habits and making sustainable lifestyle changes. By following these tips and avoiding junk food, you can minimise weight gain and continue your wellness journey.

Focus on whole foods

When coming off the keto diet, it is important to focus on whole foods and avoid highly processed foods. This is because processed foods are often lacking in key nutrients such as fiber, vitamins, and minerals. They also tend to be high in calories, sodium, sugar, and saturated fat.

• Gradually increase your carb intake: Start by adding in an additional 10 grams of carbohydrates per day for the first week. Choose healthy sources of carbs such as whole grains, beans, fruits, and starchy vegetables. Continue to increase your carb intake gradually, depending on your goals and how your body responds.
• Find your desired carb range: The number of carbohydrates recommended varies for each person and depends on factors such as your goals and activity levels. Work with a registered dietitian to find the right amount of carbohydrates that allows you to feel good and maintain your weight.
• Add more protein to your plate: Include more lean proteins in your diet, such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help you stay full and satisfied while reducing your fat intake.
• Choose whole foods: When adding carbs back into your diet, opt for whole foods such as whole grains, beans, legumes, fruits, and non-starchy vegetables. Avoid highly processed carbs like pasta, doughnuts, and cupcakes.
• Go slow: Reintroduce carbs slowly and gradually to avoid gastrointestinal distress. Start by adding carbs to one meal per day and see how your body responds. Continue to add carbs to additional meals or snacks over time until you're comfortable eating them throughout the day.
• Get familiar with portion sizes: After restricting carbs on the keto diet, you may be more likely to overdo it when you first start adding them back in. Check serving sizes and stick to moderate portions to avoid overdoing it.
• Avoid previous bad habits: If you're coming off the keto diet, it's important to be mindful of the types of carbohydrates you're adding back in. Avoid high-sugar and highly processed carbohydrates like breakfast cereals, snacks, ice cream, and sodas, which can lead to weight gain.

Be mindful of portion sizes

When transitioning off the keto diet, it is important to be mindful of portion sizes. This is because, after restricting carbohydrates for a long time, you are more likely to overdo them once you allow yourself to have them again.

Registered dietitian Keri Glassman, R.D., C.D.N., founder of Nutritious Life, recommends that the first few times you eat carbs post-keto, you should look up what one serving size is and stick to that. It is also important to remember that serving sizes vary for different types of foods. For example, a half cup of berries contains about 7 grams of carbohydrates, and a tablespoon of blackberry jam has about 10 grams of carbs.

Registered dietitian Haley Hughes also suggests that you should learn portion sizes, as you may need to review the appropriate serving sizes for protein, carbs, and fats so you don't overdo it. For instance, on a balanced diet, you should avoid excessive amounts of sour cream, cheese, and bacon.

In addition, it is recommended that you continue to avoid highly processed and packaged foods, as these are more likely to cause weight gain. Instead, opt for plant-based carbs like fruits, vegetables, whole grains, beans, and legumes, which supply essential phytonutrients, antioxidants, fiber, and protein.

Exercise regularly

Exercise is critical to helping your body re-adapt to using carbs as fuel. With carbs as fuel, you may find those HIIT workouts easier. It is possible to lose weight without exercising, but if you don't, you risk gaining weight.

It's a good idea to find an exercise you enjoy. This could be anything from walking around the block each day to taking dance lessons or joining a local sports club.

Try to exercise for at least 30 minutes per day and make sure you are eating an adequate amount of protein (about 50 grams per day), which helps promote fullness.

Frequently asked questions