Leena Watts
The keto diet is a high-fat, low-carb, and moderate-protein diet that puts your body into a state of ketosis, using fat for energy instead of carbohydrates. While it can lead to weight loss, it is not recommended as a long-term diet due to potential health complications and nutritional deficiencies. When coming off the keto diet, it is important to do so gradually to avoid negative side effects such as weight gain, bloating, blood sugar spikes, and increased hunger. A slow transition allows the body to adjust and can lead to improved cholesterol levels, more muscle mass, better energy levels, reduced inflammation, and better gut health. It is recommended to start by adding a small amount of carbohydrates, such as whole grains, beans, legumes, fruits, and starchy vegetables, to one meal per day and gradually increasing the amount over several weeks. Maintaining a balanced diet with lean proteins, healthy fats, and avoiding processed foods is crucial to sustaining weight loss and overall health.
| Characteristics | Values |
|---|---|
| Transitioning off keto | Do it slowly |
| How to transition off keto | Focus on hard-to-digest carbs, be aware of the sugar pitfall, boost physical activity |
| How to avoid weight gain | Gradually scale back fat intake, add back carbs slowly, avoid previous bad habits, select fewer processed foods |
| How to avoid negative health consequences | Have a plan, get familiar with portion sizes, start with unprocessed carbs, go slow |
What You'll Learn
Focus on hard-to-digest carbs
When reintroducing carbs back into your diet, it's important to focus on eating carbs that are high in protein and fibre. This is because they take more time to digest, preventing gigantic spikes in your blood sugar. Registered dietitian Kristin Kirkpatrick recommends bean-based pasta, crackers with seeds, and sprouted breads. She also suggests adding in more cashews and avocados.
The worst thing you can do is to start eating donuts and cookies, which will cause glucose highs and lows, leading to fatigue, irritability, dizziness, and nausea.
> The key is to pick healthy, whole carbs that won't cause gigantic spikes in your blood sugar.
> — Kristin Kirkpatrick, registered dietitian
It's recommended to increase your carb intake by about 10% each day, or by 10-12 grams of carbohydrates per day for the first week. Keep track of your weight and how you feel, and increase your intake every week or every other week, depending on your goals, routine, and body type.
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Be aware of the sugar pitfall
When you come off the keto diet, it's important to be mindful of the amount of sugar you consume. Even small amounts of sugar can potentially kick you out of ketosis, so it's advisable to minimise your sugar intake and stick to low-carb, high-fat foods to maintain a state of ketosis.
Sugar is a type of carbohydrate, and when you consume carbohydrates, your body breaks them down into glucose (sugar). The average adult stores between 80 and 100 grams of carbohydrates in the liver, which is used as a "reserve" for bodily functions. Once this reserve is depleted, the body starts creating ketones to fuel the brain, and you enter a state of ketosis.
The amount of sugar that can disrupt ketosis varies from person to person. However, if you consume too many carbohydrates and refill your liver's glycogen stores, your body no longer needs to create ketones, and you are kicked out of ketosis. This can lead to negative side effects such as sudden weight gain, bloating, digestive issues, frequent urination, and spikes in blood sugar levels, which can cause fatigue and irritability.
To avoid these issues, it's important to reintroduce carbohydrates gradually when coming off the keto diet. Start by adding an extra 10-12 grams of carbohydrates per day for the first week, and track your weight and how you feel. Increase this amount gradually over several weeks, depending on your goals, routine, and body type. Focus on eating carbs that are high in protein and fibre, such as whole grains, beans, fruits, and starchy vegetables.
Additionally, be mindful of your portion sizes, especially if you have been restricting your carb intake for a long time. It's easy to overdo it once you allow yourself to have carbs again, so make sure to stick to healthy portion sizes and consider using smaller plates and utensils to help control your portions.
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Gradually decrease fat intake
When coming off the keto diet, it is important to slowly decrease your fat intake while increasing your intake of lean proteins, vegetables, and healthy carbohydrates like fresh fruits, whole grains, and beans. This gradual transition will help your body adjust to the change in diet and avoid any negative side effects. Here are some tips to help you gradually decrease your fat intake:
Start with lean proteins
Increase your consumption of lean proteins such as beans, tofu, chicken, fish, and lean cuts of red meat. These provide the body with essential amino acids and can help boost your metabolism.
Focus on healthy fats
While decreasing your overall fat intake, it is still important to include healthy fats in your diet, such as avocado, olive oil, and coconut oil. These provide essential fatty acids and have various health benefits. However, it is crucial to monitor the amount consumed to ensure you don't exceed your calorie intake.
Monitor your portion sizes
After restricting carbohydrates, you may be prone to overeating them once you allow yourself to have them again. Be mindful of appropriate serving sizes for protein, carbohydrates, and fats to ensure you don't overindulge. This will help you maintain a balanced diet and avoid weight gain.
Gradually add back carbohydrates
When reintroducing carbohydrates, start with high-fibre foods such as whole grains, beans, vegetables, and fruits. These will help regulate blood sugar levels and provide a gradual increase in carbohydrates. Add an extra 10-12 grams of carbohydrates each day for the first week, and then adjust based on how your body responds.
Stay hydrated
Water aids in digestion and helps fibre move smoothly through your digestive system. It is important to stay adequately hydrated, especially when increasing your fibre intake.
Remember, the key to coming off the keto diet is to make gradual changes and monitor how your body responds. This will help you maintain a healthy balance and avoid any negative side effects.
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Reintroduce carbs slowly
When you start the keto diet, it usually takes a few days for your body to enter ketosis. Therefore, a sudden increase in carbs and sugar could be harmful to your body if you go overboard with your diet. By reintroducing carbs slowly, you can avoid gastrointestinal distress (such as constipation) and any negative side effects.
- Focus on hard-to-digest carbs: Opt for carbs that are high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted breads.
- Gradually increase your carb intake: Start by adding 10-15 grams of carbs to one meal per day for the first week. After a week, you can increase your carb intake to 90 grams per day. Stay at this level for a few days and monitor how you feel before introducing more.
- Choose quality carbs: Pick carbs that take longer to digest to avoid blood sugar spikes. Avoid highly processed carbs like doughnuts and cookies.
- Be aware of your portion sizes: After restricting carbs, you may be more likely to overindulge when you reintroduce them. Familiarise yourself with healthy portion sizes and stick to them.
- Consider a plan: Before quitting keto, consider consulting a dietitian to devise a plan that suits your goals and nutritional needs.
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Eat more high-fibre foods
When coming off the keto diet, it is important to reintroduce carbs slowly and gradually to avoid gastrointestinal issues and blood sugar spikes. This is where high-fibre foods come in.
Whole grains, beans, legumes, fruits, and starchy vegetables are great sources of fibre and should be prioritised when coming off keto. These foods are not only rich in fibre but also provide essential nutrients that may have been lacking in your diet while on keto. The first carbs you eat when coming off keto should be fruits and vegetables, as they are packed with antioxidants, phytonutrients, and fibre.
- Whole grains: quinoa, brown rice, oats, barley, and whole wheat bread
- Beans: kidney beans, black beans, chickpeas, and lentils
- Legumes: peas, peanuts, and soy products like tofu and edamame
- Fruits: apples, bananas, berries, and oranges
- Starchy vegetables: sweet potatoes, potatoes, and squash
Remember to stay well-hydrated as water helps fibre move more smoothly through your digestive system. Additionally, be mindful of your portion sizes, especially if you are concerned about weight gain.
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Frequently asked questions
The keto diet is very restrictive, so it can be beneficial to transition off keto to have more freedom with your food choices. There is also limited long-term research on the effects of the keto diet.
If you don't transition off the keto diet properly, you may experience negative side effects such as weight gain, bloating, blood sugar spikes, and increased hunger.
It is recommended to transition off keto slowly and gradually. Focus on reintroducing carbs that are high in protein and fibre, like bean-based pasta, crackers with seeds, and sprouted breads.
Focus on healthy, whole carbs that won't cause spikes in your blood sugar. Include more lean proteins, vegetables, and wholesome carbohydrates like fresh fruits, whole grains, and beans.
It is important to pay attention to your body and adjust your diet as needed. Slowly scale back on fat intake and add back carbs slowly. Avoid previous bad eating habits and focus on eating unprocessed, nutrient-dense foods.
