Strategies To Exit Keto Dieting Without Weight Gain

The keto 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. When people stop following the keto diet, they often experience weight gain as their lost pounds quickly return. However, there are strategies to avoid this, including slowly reintroducing carbs, focusing on healthy carbs, and being mindful of portion sizes. It is also important to make a plan for what you will eat after stopping keto and to prioritise exercise.

Reintroduce carbs slowly

Reintroducing carbs slowly is a key part of coming off the keto diet without gaining weight. Here are some tips to help you do it:

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, RD. These foods will provide your body with essential nutrients like fibre, vitamins, and minerals, which may have been lacking in your keto diet.

Increase carbs gradually

Start by adding carbs to one meal per day for a few weeks, and then slowly increase the number of meals or snacks that include carbs. This will help you avoid gastrointestinal distress, such as constipation, that could come along with reintroducing carbs too quickly. It will also give your body time to adjust to the change and help you figure out your desired carb range. Remember, the number of carbs recommended differs for everyone and depends on factors like your goals and activity levels.

Focus on hard-to-digest carbs

When reintroducing carbs, focus on carbs that are high in protein and fibre. Examples include bean-based pasta, crackers with seeds, sprouted breads, cashews, and avocados. These carbs will take more time to digest and are less likely to cause gigantic spikes in your blood sugar.

Be mindful of portion sizes

After restricting carbs for a long time, you may be more likely to overdo them once you start allowing yourself to have them again. Look up what a serving size is for different types of carbs and stick to that. This will help you avoid consuming too many calories and gaining weight.

Avoid processed and packaged foods

When transitioning off keto, focus on adding fruits and vegetables to provide your body with antioxidants, phytonutrients, and fibre. Continue to avoid highly processed and packaged foods, as these tend to be high in calories, sodium, sugar, and/or saturated fat. Opt for whole foods and healthy, balanced meals and snacks.

Focus on unprocessed carbs

When you're transitioning off keto, it's important to focus on unprocessed carbs. This means that instead of diving straight into pasta, doughnuts, and cupcakes, you should opt for plant-based carbs.

Registered dietitian Haley Hughes recommends reintroducing "whole grains, beans, legumes, fruits, [and] non-starchy vegetables first". This is opposed to processed foods and sugar-sweetened beverages.

Unprocessed carbs are nutrient-dense and less likely to cause weight gain than ultra-processed foods. They should be the focus of any long-term healthy diet, including for weight maintenance.

How to incorporate unprocessed carbs

• Gradually increase your carb intake: Start by adding 10g of carbohydrates per day for the first week. Opt for carbs from healthy sources, such as whole grains, beans, fruits, and starchy vegetables.
• Find your desired carb range: The number of carbs recommended varies for everyone and depends on factors such as your goals and activity levels. Aim for a number of carbohydrates that allows you to eat a greater variety of foods so that you don't feel restricted but can still maintain your weight and feel good.
• Add more protein: Consider increasing your intake of lean proteins, such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help you take advantage of the thermic effect of food, which is the number of calories it takes to digest food.
• Visit the Mediterranean: Slowly transition from a keto diet to a diet that more closely resembles the Mediterranean diet through the gradual addition of high-fibre carbs.

Avoid previous bad habits

Avoiding previous bad habits is crucial when transitioning off the keto diet to avoid regaining weight. Here are some detailed instructions to help you navigate this process successfully:

• Select nutritious foods: When reintroducing carbohydrates, opt for whole, unprocessed foods like whole grains, beans, legumes, fruits, and non-starchy vegetables. Avoid highly processed and packaged foods, as they are often lacking in essential nutrients and can contribute to weight gain.
• Gradually reintroduce carbs: Start by adding carbs slowly and monitoring your body's response. Gradually increase your carb intake over a few weeks or months. This gradual approach will help you identify your desired carb range and avoid gastrointestinal issues.
• Prioritize healthy fats and lean proteins: While increasing your carb intake, continue to prioritize healthy fats like avocado and olive oil, but in smaller amounts. Also, include more lean proteins such as beans, tofu, chicken, fish, and lean cuts of red meat in your diet.
• Practice portion control: Be mindful of your portion sizes, especially when it comes to high-fat foods like sour cream, cheese, and bacon. Review the appropriate serving sizes for protein, carbs, and fats to ensure you don't overinducate.
• Avoid junk food and sugary treats: Stay away from junk food, breakfast cereals, snacks, ice cream, and sugary drinks. These foods are often high in added sugars and processed carbohydrates, which can lead to weight gain and blood sugar spikes.
• Maintain a balanced diet: Focus on eating whole, unprocessed foods and aim for a well-balanced diet that includes a variety of nutrient-dense options. This will help you feel more satisfied and maintain a healthy weight.
• Stay active: Increasing your physical activity levels can help offset any weight gain during the transition. Consult with your physician to determine the appropriate types and intensity of exercises suitable for you.
• Manage cravings: It's normal to experience cravings for carbohydrates, especially if you've been restricting them. Allow yourself to enjoy all foods in moderation and honor your cravings. This will help you maintain a healthy relationship with food and avoid feelings of deprivation.
• Seek professional guidance: Consult a registered dietitian or nutritionist to create a personalized plan that considers your specific needs, goals, and lifestyle. They can provide valuable support and guidance throughout your transition off the keto diet.

Exercise more

Exercise is a great way to maintain your weight loss after transitioning off the keto diet. Here are some tips to help you incorporate exercise into your routine:

Find an Exercise You Enjoy

It's important to find an exercise routine that you enjoy and can stick to. This could be anything from walking, dancing, or joining a local sports club. The key is to find an activity that you look forward to and that doesn't feel like a chore. This will help you stay motivated and consistent with your exercise routine.

Bump Up Your Activity Levels

Increasing your activity levels can help prevent weight gain and maintain your weight loss. Aim for at least 30 minutes of exercise per day. This can include activities such as walking, jogging, swimming, cycling, or any other physical activity you enjoy. If you're not sure where to start, consider consulting a professional for guidance on the appropriate types of exercise for your fitness level and goals.

Incorporate HIIT Workouts

High-intensity interval training (HIIT) workouts are a great way to boost your metabolism and burn calories. With your body now using carbs as fuel, you may find that these workouts are easier to perform. Examples of HIIT exercises include sprinting, burpees, jumping jacks, and mountain climbers.

Strength Training

In addition to cardio exercises, incorporating strength training into your routine can help build muscle and increase your metabolism. This can include bodyweight exercises such as push-ups, pull-ups, squats, and lunges, or using weights and resistance bands. Strength training can also help improve your bone density, which may have been affected by the keto diet.

Make it a Habit

Consistency is key when it comes to exercise and weight maintenance. Try to make exercise a regular part of your daily or weekly routine. Schedule your workouts and treat them as non-negotiable appointments with yourself. Over time, it will become a habit, and you'll be more likely to stick with it.

Listen to Your Body

It's important to listen to your body and not overdo it. Start slowly and gradually increase the intensity and duration of your workouts. This is especially important if you're new to exercise or are returning after a long break. It's also crucial to give your body adequate rest and recovery time to prevent injuries and promote muscle repair.

Be mindful of portion sizes

Transitioning off the keto diet can be challenging, and you may be worried about regaining weight. However, being mindful of portion sizes can help you maintain your weight loss results. Here are some tips to keep in mind:

Understand appropriate serving sizes

It's important to familiarise yourself with appropriate serving sizes for different food groups, especially if you've been following a high-fat diet like keto. Review the recommended serving sizes for protein, carbohydrates, and fats to ensure you don't overindulge. For example, while healthy fats like avocado and olive oil are beneficial, decreasing the amount is crucial, or you may end up consuming too many calories.

Practice portion control

Portion control is essential when reintroducing carbohydrates. After restricting carbs for an extended period, you may be tempted to overindulge once you allow yourself to have them again. When you first eat carbs post-keto, refer to the recommended serving sizes and stick to those portions. This will help you avoid gastrointestinal issues and manage your weight.

Focus on whole foods

Prioritise whole foods and minimise the consumption of processed or packaged foods. Opt for plant-based carbs like fruits, vegetables, whole grains, beans, and legumes. These foods provide essential phytonutrients, antioxidants, fibre, and protein. They are more nutritious and will keep you feeling satisfied while managing your weight.

Make a meal plan

Having a meal plan will help you stay on track and make healthier choices. Work with a dietitian to create a personalised plan that considers your calorie needs, stress levels, and activity levels. This will ensure you're getting the right balance of nutrients while managing your weight effectively.

Exercise regularly

In addition to mindful eating, regular exercise is crucial for weight maintenance. Find physical activities you enjoy, such as walking, dancing, or team sports. Aim for at least 30 minutes of daily exercise to support your weight management goals.

Frequently asked questions