Transitioning Off Keto: Losing Weight Sustainably

The ketogenic diet is a popular, low-carb, high-fat eating style that puts your body into a state of ketosis, using fat for energy instead of carbs. While this can lead to weight loss, it is not recommended long-term, and many people gain weight once they stop. To avoid this, it's important to transition slowly and reintroduce carbs gradually, focusing on unprocessed carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables. You should also continue to eat healthy fats, lean protein, and quality carbs, and be mindful of portion sizes. It's also important to have a plan for what you'll eat after keto and to stick to a healthy exercise regimen.

Gradually increase your carb intake

When it comes to reintroducing carbs, slow and steady wins the race. After retraining your body to function with minimal carb intake, you now have to retrain it to function with carbs once again. This process should take a minimum of two weeks, and possibly four or more.

One strategy is to increase your carb intake by 10 grams per day until you reach the level advised by your doctor or dietitian. Alternatively, you could increase your carb intake by one serving portion per day for the first week, then two serving portions per day the second week.

• Monday: cooked lentils (10 carb grams per serving) added to your salad at lunch
• Tuesday: plus black bean soup (10 carb grams per serving) at dinner
• Wednesday: plus strawberries (12 carb grams per serving) at breakfast
• Thursday: plus baked butternut squash (11 carb grams per serving) at dinner
• Friday: plus baby carrots (12 carb grams per serving) at lunch
• Saturday: plus kiwi (12 carb grams per serving) at dinner
• Sunday: plus oatmeal (14 carb grams per serving) at breakfast

It is important to keep measuring your food intake to keep it steady while adding carbs. You likely became skilled at measuring your food intake while on keto, perhaps even by using a scale to weigh your portions. Keep up this close observation of how much you’re eating as you reintroduce carbs so that you don’t start eating more overall than you did on keto.

If you gain fewer than five pounds during the first one to two weeks of your transition, consider it a success. Some amount of weight gain is practically inevitable when you reintroduce carbs.

Focus on hard-to-digest carbs

When reintroducing carbs to your diet after keto, it's important to focus on carbs that are high in protein and fibre. These are harder for the body to break down, meaning they take longer to digest. This will help you to avoid blood sugar spikes and crashes, which can cause fatigue and irritability.

Registered dietitian Kristin Kirkpatrick recommends opting for carbs like bean-based pasta, crackers with seeds, and sprouted breads. She also suggests adding in more cashews and avocados. These foods are all high in protein and fibre, and will help you to avoid the blood sugar spikes that can occur when eating simple carbs like doughnuts, cupcakes, and white bread.

It's also important to be aware that you will naturally gain a few pounds when reintroducing carbs to your diet, as they contain water. This is why it's important to choose healthy, whole carbs that won't cause gigantic spikes in your blood sugar.

How to Reintroduce Carbs

When reintroducing carbs, it's best to do so slowly and gradually. This will help your body to adjust and avoid any gastrointestinal distress that could come with eating carbs again. 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 process should take a few weeks, and about 14 days is a reasonable amount of time for your body to adjust.

You can also use an app to help you keep track of your carb intake, or simply look at serving sizes and aim for two extra servings of carbs per day.

Avoid added sugars

Understand the risks of added sugars

Added sugars are sugars that are added to foods during preparation. While they are fine in small quantities, consuming too much can lead to serious health problems. The average American consumes 19.5 teaspoons of added sugars per day, which is much higher than the recommended daily intake of 6 to 9 teaspoons for women and men respectively. Excessive consumption of added sugars can lead to weight gain, obesity, type 2 diabetes, heart disease, and some types of cancer. It can also cause dental cavities and spikes in blood sugar levels, prompting the body to store excess energy as fat.

Identify sources of added sugars

Added sugars can be found in a variety of foods and beverages, including:

• Sugar-sweetened beverages (soda, fruit punch, energy drinks, sweetened milk, and sweetened tea)
• Candy, chocolates, and baked goods
• Whole-grain cereals, granola, and granola bars
• Dried fruit, canned fruit, applesauce, and fruit juices
• Condiments such as barbecue sauce, ketchup, and salad dressing
• Bread, pasta sauce, cured meats, and chicken nuggets

Read nutrition labels

To avoid added sugars, it is important to read nutrition labels carefully. Sugar may appear on ingredient lists under various names, such as cane sugar, corn syrup, high-fructose corn syrup, raw sugar, honey, maple syrup, and brown rice syrup. Look out for these terms and try to choose options that do not contain added sugars.

Choose healthier alternatives

When you are craving something sweet, opt for naturally sweet fruits and vegetables, such as bananas, sweet potatoes, and apples. You can also add fruit to oatmeal or water to satisfy your sweet tooth. For beverages, choose plain water, milk, or infused water with fresh herbs and fruits. Additionally, cooking from scratch allows you to control the ingredients and amounts used, making it easier to reduce added sugars.

Set realistic goals

Completely eliminating added sugars may not be sustainable for everyone. Instead, focus on reducing your intake by making gradual changes. Set realistic goals and gradually decrease your consumption of added sugars over time. This will help you develop a healthier relationship with food and make it easier to maintain your new eating habits.

Exercise regularly

Exercising is a great way to stay fit and healthy, and it can also help you lose weight or maintain your weight loss after coming off the keto diet. Here are some tips to incorporate exercise into your routine as you transition off keto:

Choose the Right Type of Exercise

Low-intensity steady-state (LISS) cardio exercises, such as walking, running, cycling, swimming, or training on an elliptical machine, are a good option for those new to the keto diet or transitioning off it. LISS exercises are more tolerable for people who are not used to high-intensity workouts and can effectively reduce total body fat and improve fat distribution. They are also easier to recover from and are suitable for fitness enthusiasts of all levels.

If you are looking to build muscle and improve your metabolism, strength exercises such as weightlifting, squats, push-ups, and other bodyweight workouts are ideal. Resistance training is the most effective type of exercise for preserving and increasing muscle mass, regardless of age.

Incorporate Intermittent Fasting

Exercising while intermittent fasting can further boost your fat-burning capacity and induce long-term adaptations that benefit your performance and health. Intermittent fasting can also help increase weight loss even if you are unable to exercise regularly.

Start Slowly and Listen to Your Body

When introducing a new exercise routine, it's important to start slowly and listen to your body's responses. You can begin by adding in a few sessions of low-intensity cardio or strength training per week and gradually increasing the frequency and intensity as you feel comfortable. This will help you avoid injury and give your body time to adjust to the new physical demands.

Combine Exercise with a Healthy Diet

While exercise is essential, combining it with a healthy diet will maximise your weight loss results. Focus on consuming whole, unprocessed foods and sticking to a "clean" diet, even as you transition off keto. Avoid highly processed grains, sugars, and carbohydrates, as these can contribute to weight gain and inflammation, which is linked to various diseases. Instead, opt for vegetable sources of carbohydrates, wild-caught fish, grass-fed pasture-raised meats, and healthy fats.

Eat more plant-based proteins

Plant-based proteins are a great way to lose weight and still get the necessary nutrition. They are a healthier alternative to animal proteins, especially for those looking to lose or manage their weight.

Plant-based proteins include nuts, lentils, beans, whole grains, and soy products like tofu. These foods are high in protein and fibre, which keeps you feeling full for longer.

How to Incorporate Them into Your Diet

The best way to incorporate plant-based proteins into your diet is to make swaps whenever possible. For example, you can replace red meat with beans or lentils a few times a week to reduce your saturated fat intake.

Recommended Intake

It is recommended that you get at least 30% of your calories from protein. This amounts to about 55 grams of protein per day for a 150-pound person.

Best Plant-Based Protein Sources

Some plant-based proteins are better than others. Choose those with a protein percentage of 35% or more, such as:

• Seitan (77% protein)
• Lupini beans (55% protein)
• Extra-firm tofu (48% protein)
• Canned black soybeans (46% protein)
• Lentils (42% protein)
• Edamame (40% protein)
• Split peas (37% protein)
• Lima beans (35% protein)

Plant-Based Protein Powders

If you are struggling to meet your protein needs through food alone, consider supplementing with plant-based protein powders. Look for powders with a high protein percentage and no added sugar.

Sample Plant-Based Meal

A healthy, post-keto meal could include 4-5 ounces of lean plant-based protein, surrounded by a large amount of vegetables with added olive oil, as well as avocado and a small serving of berries.

Frequently asked questions