Maintain Weight Post-Keto: Strategies For Sustaining Results

Maintaining weight after the keto diet can be challenging, as it involves transitioning away from the restrictive high-fat, low-carb plan. While keto can be effective for rapid weight loss, experts generally recommend against following it long-term due to potential health complications and nutritional deficiencies. To maintain weight post-keto, gradual adjustments are key. This includes slowly reintroducing carbs, especially from plant-based sources like fruits, vegetables, whole grains, and legumes, while still limiting processed foods and simple sugars. It's also crucial to monitor portion sizes and continue making healthy food choices to prevent weight regain. Additionally, staying mindful of overall calorie intake and incorporating regular exercise can help maintain weight loss results. Some individuals may choose to remain on keto long-term by increasing their calorie intake or adopting a cyclic keto approach, combining periods of keto with higher-carb days.

Gradually increase your carb intake

When it comes to transitioning off the keto diet, it's important to remember that this process takes time and shouldn't be rushed. One of the key pieces of advice from dietitians is to gradually increase your carbohydrate intake. This doesn't mean immediately returning to a high-carb diet but rather slowly and steadily introducing more carbs back into your meals. Here are some tips and strategies to help you increase your carb intake in a healthy and sustainable way:

Start with small increments

When reintroducing carbs, it's best to start with small amounts and slowly increase your intake over time. For example, if you've been consuming around 20 grams of net carbs per day while on the keto diet, try adding 5 or 10 grams of carbohydrates each day for the first week. Monitor your weight and how you feel, and then adjust accordingly. This might mean increasing your carb intake by the same amount every week or every other week, depending on your goals and how your body responds. Remember, this is a gradual process, so don't be afraid to take it slow and steady.

Choose healthy sources of carbohydrates

When increasing your carb intake, focus on healthy sources of carbohydrates such as whole grains, beans, fruits, and starchy vegetables. These foods provide essential nutrients and fibre, which can help you feel fuller for longer and improve your overall health. Examples of healthy carbs include:

• Whole grains: quinoa, brown rice, oats, etc.
• Beans: black beans, kidney beans, chickpeas, etc.
• Fruits: berries, apples, bananas, etc.
• Starchy vegetables: sweet potatoes, squash, peas, etc.

Monitor your progress

As you gradually increase your carb intake, pay close attention to your body's responses. Monitor your weight, energy levels, digestion, and overall well-being. If you notice any negative changes or weight gain, you can adjust your carb intake accordingly. This might mean reducing your carb intake slightly or slowing down the rate at which you're increasing carbs. Remember, everyone's body is different, so finding the right balance for yourself is crucial.

Combine with physical activity

Increasing your physical activity can help you maintain your weight as you adjust your diet. Aim for at least 30 minutes of exercise, five days a week. This can include activities such as walking, running, swimming, or any other form of movement you enjoy. Consult with your healthcare provider or a fitness professional to determine the types of exercise that are safe and suitable for you.

Be mindful of portion sizes

Even when choosing healthy sources of carbohydrates, it's important to be mindful of your portion sizes. The key is moderation. While you're increasing your carb intake, continue to monitor your weight and make adjustments as needed. This might mean having smaller portions of carb-rich foods or spacing out your carb intake throughout the day. Remember, balance is essential.

Seek professional guidance

Finally, it's always a good idea to seek guidance from a healthcare professional or a registered dietitian, especially when making significant dietary changes. They can provide personalised advice and help you create a sustainable plan that fits your specific needs and goals. They can also help you navigate any challenges or adjustments along the way.

Avoid previous bad habits

Avoiding previous bad habits is crucial for maintaining weight after a keto diet. Here are some strategies to avoid relapsing into unhealthy behaviours:

Plan ahead and seek professional help:

Before quitting the keto diet, prepare for potential weight gain. It is normal to gain some weight initially, so don't be discouraged. Seek guidance from a healthcare provider, dietitian, or nutritionist to develop a personalised and sustainable post-keto plan. They can help monitor your blood work and ensure your health is on track.

Exercise regularly and manage stress:

Engage in regular physical activity, aiming for at least 30 minutes of exercise per day, five days a week. This will help curb weight gain and improve your overall health. Additionally, manage stress and get sufficient sleep. Stress can trigger unhealthy eating habits, so find ways to boost your self-confidence and celebrate your healthier choices.

Choose healthy proteins and complex carbohydrates:

Focus on plant-based proteins like beans, lentils, tofu, and edamame. These provide essential nutrients and help you feel fuller for longer. Opt for complex carbs like bean-based pasta, crackers with seeds, or sprouted bread instead of simple carbs (white pasta, white bread, potatoes, sugar).

Cook at home and control your food environment:

Cooking at home gives you control over portion sizes, ingredients, and overall healthiness. Remove unhealthy, processed foods from your home, or at least make them less accessible. Stock up on healthy snacks and meals, and when eating out, research restaurant options and plan your order in advance.

Avoid restrictive diets and yo-yo dieting:

Restrictive diets like keto are challenging to maintain and can lead to a restrict-binge cycle. This can slow your metabolism and make future weight loss more difficult. Instead, focus on a sustainable, balanced approach to eating that includes a variety of nutritious foods.

Allow yourself treats in moderation:

You don't have to completely deprive yourself of treats. Enjoy all foods in moderation to satisfy your cravings. This includes carbohydrates and treats like ice cream and pasta. Listen to your hunger cues and make peace with all types of food.

Remember, maintaining weight loss after keto is a journey, and it's normal to encounter challenges along the way. By following these strategies and seeking professional guidance when needed, you can successfully avoid previous bad habits and maintain a healthy weight.

Exercise regularly

Regular exercise is one of the most important choices you can make for your post-keto life. Sleeping well is another. Try to stick to a regular sleep schedule and exercise plan to curb post-keto weight gain.

Burning 1,500 to 2,000 calories per week through physical exercise is recommended for maintaining weight loss. You may need to work out for longer or more frequently during your initial post-keto weeks and months as you figure out your ideal calorie, protein, and carb balance. Talk with your nutritionist, dietician, or healthcare provider about your planned workouts to ensure the number of calories you take in matches the number you burn when exercising.

Dieticians recommend exercising at least 30 minutes at least five days a week. You can find an exercise that you enjoy, such as walking, running, dancing, or joining a sports club.

Eat more plant-based proteins

Plant-based proteins are an excellent alternative to animal proteins, which are usually high in fat. They are also a good source of protein for those who are vegetarian or vegan.

On a standard ketogenic diet, 15-35% of your calories should come from protein. If you are very active, pregnant, or breastfeeding, it is recommended that you aim for the higher end of the scale.

In grams, this looks like:

• Very active people should aim for 1.6 grams of protein per kilogram of body weight (100 grams for a 140-pound person)
• Moderately active people should aim for 1.3 grams of protein per kilogram of body weight (80 grams for a 140-pound person)
• Sedentary or minimally active people should aim for 1 gram of protein per kilogram of body weight (60 grams for a 140-pound person)

• Soy products: tempeh, tofu, soy milk
• Nuts: peanuts, cashews, almonds
• Seeds: sacha inchi seeds, pumpkin seeds, hemp seeds, chia seeds
• Nutritional yeast
• Protein-rich vegetables: broccoli, spinach, asparagus, mushrooms
• Plant-based meat alternatives: seitan, lupini beans

• Tempeh: use in soups, stir-fries, marinated and fried or barbequed, or added to a salad
• Tofu: marinate and fry in a stir-fry, add to a soup or curry, or pack into a sandwich
• Soy milk: use in place of dairy milk
• Edamame: steam or boil and eat with salt or chilli powder
• Peanuts: add to trail mix, salads, or turn into a satay sauce for stir-fries or grilled veggies
• Cashews: use as a snack, in curries or stir-fries, or blend into a smooth, creamy paste for plant-based cheeses, dips and sauces
• Almonds: use almond flour in keto-friendly baking, or add almonds and almond butter to curries, soups, etc.
• Sacha inchi seeds: use as you would other nuts or seeds, or add the powder to a smoothie
• Pumpkin seeds: use as a snack, add to trail mix, bake into bread or crackers, blend into bliss balls, or sprinkle on top of salads or soups
• Hemp seeds: sprinkle onto salads or buddha bowls, add to baking, use to create low-carb 'oatmeal', or blend into smoothies
• Chia seeds: form a gel when soaked in water, perfect for making sugar-free berry jam or chia pudding, or adding thickness to smoothies
• Nutritional yeast: use to make plant-based cheeses and sauces
• Broccoli: use in salads, low-carb hummus, or blend into veggie soups
• Spinach: use in snacks, salads and sides
• Asparagus: use for dipping, or roast or bread as a side
• Seitan: fry, saute or grill, and add to stir-fries, curries, burgers, or sandwiches
• Mushrooms: use as animal protein replacements for ragu sauces, stir-fries, curries or burgers

Plant-based proteins can help to lower cholesterol levels and reduce cardiovascular risk factors. They are also a good source of fibre, vitamins, minerals, and healthy fats.

Some plant-based proteins are high in carbohydrates and should be consumed in moderation on a keto diet. These include:

• Rice
• Beans
• Legumes
• Quinoa
• Canned or dried beans, chickpeas and lentils

Plan meals ahead

Planning meals ahead is a great way to maintain your weight after a keto diet. Here are some tips to help you get started:

• Determine your calorie needs: Figure out how many calories you need to maintain your current weight. This may vary depending on your height, weight, activity level, and other factors. You can use online tools or consult a dietitian to help you calculate your calorie needs accurately.
• Create a meal plan: Based on your calorie needs, create a weekly meal plan that includes a variety of nutritious foods. Focus on lean proteins, complex carbohydrates, and healthy fats. Include a mix of keto-friendly foods and some higher-carb options to ensure you're getting a balanced diet.
• Prepare and portion your meals: Plan your meals ahead of time by preparing and portioning them in advance. This helps you stick to your meal plan and makes it easier to control your portion sizes. You can cook in batches on weekends and store meals in the freezer or fridge for quick and convenient options throughout the week.
• Make a shopping list: Create a detailed shopping list based on your meal plan to ensure you have all the necessary ingredients on hand. This helps prevent impulse purchases and ensures you always have healthy options available.
• Be mindful of portion sizes: Even when eating healthy foods, it's important to watch your portion sizes. Use measuring cups or a food scale to accurately measure your portions, especially when it comes to calorie-dense foods like nuts, oils, and high-fat dairy.
• Allow for flexibility: While planning is important, it's also crucial to allow for some flexibility. Life happens, and there may be times when you need to deviate from your meal plan. Be prepared for unexpected events or cravings by having a list of go-to healthy options that you can easily prepare or order when needed.
• Seek professional guidance: Consult a registered dietitian or nutritionist to help you create a personalized meal plan that meets your specific needs and preferences. They can provide valuable guidance on nutrient requirements, portion sizes, and food choices to ensure your meal plan is balanced and sustainable.

Remember, maintaining your weight after keto is about finding a sustainable approach that works for you. Planning your meals ahead of time gives you control over your food choices and helps you stay on track with your health and weight goals.

Frequently asked questions