Carb Reintroduction: Post-Keto Dieting And Nutrition Strategies

The keto diet is a high-fat, low-carb diet that restricts the amount of carbohydrates consumed to less than 50 grams a day, with some versions reducing intake to just 20 grams. This diet can be an effective way to lose weight and manage certain medical conditions. However, because it is so restrictive, it is not recommended as a long-term solution. When transitioning off keto, it is crucial to reintroduce the right types of carbs to avoid negative side effects and maintain weight loss. This involves gradually increasing your carbohydrate intake, choosing the right types of carbs, and being mindful of portion sizes.

Reintroduce fruits and vegetables first

When you start eating carbs again, it's important to give your body time to adjust by starting with carbs that are unprocessed and all-natural. Fruits and vegetables are packed with antioxidants and fibre that will help you stay full as you decrease your fat intake.

Strawberries, carrots, and squash are great fibre-rich options to start with.

Fruits and vegetables are also a much better source of natural sugars than heavily processed, high-sugar junk foods. They are lower in calories than a serving of whole grains, and they're also high in antioxidants and other nutrients, which positively impact every system in the body.

Remember that fruits and leafy greens make some of the healthiest and best juices for weight loss due to the fact that they take up a larger volume in the stomach with relatively fewer calories. These juices can be used as a snack or even as meal replacements when made with a particular balance of ingredients as you transition out of the keto diet and look to maintain your weight.

It's important to note that when reintroducing carbs, you should opt for complex carbohydrates, generally those from whole grains, fruits, vegetables, nuts, and legumes.

Avoid high-sugar carbs

When reintroducing carbohydrates to your diet after keto, it is important to avoid high-sugar carbs. This is because high-sugar carbs can cause your blood sugar to spike, which can make you feel tired and irritable while increasing your sugar cravings.

High-sugar carbs include cane sugar, beet sugar, agave, dextrose, and high-fructose corn syrup. These are all different types of sugar and should be avoided on a ketogenic diet.

In addition to these sugars, grains, starches, and fruit should also be avoided or limited. Grains such as oatmeal and white flour are highly processed and stripped of their fiber and nutrients, resulting in a high glycemic index. Similarly, refined rice products like white rice are also high on the glycemic index and should be replaced with wild rice, which contains more fiber. Starches like potatoes, wild yams, and sweet potatoes are pretty high on the glycemic index as well.

When it comes to fruit, it is important to note that a lot of modern fruits are hybrids bred with high amounts of sugar. While some fruits can be included in a keto diet, it is best to opt for berries that are lower in sugar, such as blackberries and raspberries, rather than strawberries and blueberries. Fruit juices should also be avoided as they are essentially just sugar.

It is important to read labels carefully when shopping for food products. Some food products that seem healthy may be loaded with hidden sugars. For example, certain kombucha tea blends can contain up to 10 grams of sugar. Salad dressings can also contain hidden sugars, so it is best to choose those with 1 gram or less.

Eat more lean proteins

Lean proteins are an essential part of a healthy diet, and this remains true when transitioning off keto. As you reintroduce carbs, you'll need to decrease your intake of other foods to avoid overeating, but lean proteins should remain a staple. They will help you stay full and avoid gaining weight.

The amount of protein you need depends on your age, weight, and activity level. For example, a 50-year-old woman who weighs 140 pounds and doesn't exercise much should eat about 53 grams of protein per day.

Good sources of lean protein include salmon, tuna, turkey, chicken, Greek yogurt, nuts, and eggs. Aim for a moderate amount of protein each day—generally, somewhere between 1.2 and 2.0 grams per kilogram of body weight.

If you're trying to lose weight, you may benefit from a higher protein intake of 2.4 to 3 grams per kilogram of body weight per day. This will help preserve or build lean muscle mass.

If you're an older adult, you may need more protein to maintain muscle mass and physical function. Research suggests that a higher protein intake of more than 20% of calories from protein can be beneficial for this demographic.

If you're a very active person, you likely need more carbs to thrive. Even if you're fat-adapted, you may start to feel sluggish and would benefit from adding more carbs to your diet.

Remember, getting enough protein is crucial for muscle maintenance and growth, and it can also help with weight loss. It's a filling macronutrient that keeps you satiated for longer, so make sure to include it in your meals!

Continue eating healthy fats

When you start eating carbs again, you may find that you feel hungry more often, even after meals. This can lead to overeating and weight gain. To keep unnecessary hunger at bay, make sure that you continue to include the healthy fats you consumed during keto in your diet after keto.

While it varies from one person to the next, it is generally recommended that monounsaturated fats make up 15 to 20% of your diet, polyunsaturated fats make up 5 to 10% of your diet, and saturated fats make up less than 10% each day.

Olive oil, nuts, and avocados are all great sources of healthy monounsaturated fats. Avocados are high in monounsaturated fat and potassium, a mineral many Americans are lacking. Half of a medium avocado contains about 6g of total carbohydrates, 4.5g of which are fibre, and 360 milligrams of potassium, which is about 8% of your daily needs.

Sunflower oil, flaxseeds, chia seeds, and cold-water fish are all great sources of polyunsaturated fats.

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fibre, and protein. They are also very low in net carbs.

Be sure to measure portion sizes when consuming any healthy fat.

Examples of healthy fats and their carb counts for 1 oz (28g)

• Almonds: 3g net carbs (6g total carbs)
• Brazil nuts: 1g net carbs (3g total carbs)
• Cashews: 8g net carbs (9g total carbs)
• Macadamia nuts: 2g net carbs (4g total carbs)
• Pecans: 1g net carbs (4g total carbs)
• Pistachios: 5g net carbs (8g total carbs)
• Walnuts: 2g net carbs (4g total carbs)
• Chia seeds: 2g net carbs (12g total carbs)
• Flaxseeds: 0g net carbs (8g total carbs)
• Pumpkin seeds: 1g net carbs (3g total carbs)
• Sesame seeds: 3g net carbs (7g total carbs)

Add carbs with probiotics to your diet

When reintroducing carbs to your diet after keto, it is likely that you will experience some gastrointestinal issues, such as bloating. To keep these symptoms at bay, it is recommended to add more probiotics to your diet. Probiotics are beneficial bacteria that support digestion, improve nutrient absorption, and enhance the immune system.

Yogurt and fermented foods such as kimchi, sauerkraut, miso, and kombucha are great options for healthy carbs that contain probiotics that may ease your transition off keto.

Additionally, taking a high-quality probiotic supplement tailored to maintain ketosis can be a game-changer. By supporting a healthy gut microbiome, probiotics can help minimize common keto side effects like constipation and bloating, ensuring a smoother, more effective keto experience.

It is important to note that probiotics are a "food source" for the microbiome if they include prebiotics and should not be taken on a complete fasting day. Ketogenic diets are generally lower in fiber and can benefit from a probiotic supplement.

• Start with a low-FODMAP carb: When introducing carbs for the first time, it is recommended to start with a low-FODMAP carb, which is more easily digested and less likely to cause gas and bloating.
• Go slow: If you've been in ketosis or following a low-carb diet for a long time, your body will need time to adjust. Start with a small amount of carbs and gradually increase your intake over several days or weeks.
• Choose the right probiotic supplement: Look for a probiotic supplement that has strains researched to support your individual symptoms. For example, if you are experiencing constipation, look for a supplement that contains strains such as Bifidobacterium lactis BB-12 or Lactobacillus rhamnosus GG.
• Add prebiotics: Prebiotics are the food that beneficial gut bacteria thrive on. Good sources of prebiotics include onions and garlic, which are low in carbs and can be easily added to meals.
• Consider a keto-friendly probiotic supplement: If you are following a keto diet and want to support your gut health, consider taking a keto-friendly probiotic supplement that is designed to maintain ketosis.

Frequently asked questions