Avoiding Weight Gain When Transitioning Off The Keto Diet

The ketogenic diet is a popular, restrictive, low-carb, high-fat eating style that puts your body into a state of ketosis, using fat for energy instead of carbs. While it can lead to rapid weight loss, it is not recommended as a long-term solution. Coming off the keto diet can be challenging as you may gain some weight back, but there are strategies to minimise this. It is important to slowly transition off keto by gradually increasing your carb intake, focusing on whole, unprocessed foods, and maintaining a healthy level of physical activity. Consulting a dietitian or nutritionist is also advisable to ensure a safe and effective transition.

Make a slow transition to carbs

Making a slow transition to carbs is one of the most important things to do when coming off the keto diet. This is because any major diet change can impact your digestive system and weight, so you want to be sure not to go from keto to a standard American diet, which is extremely high in carbohydrates and low in nutrients, too quickly.

• Start by adding in starchy vegetables or fruit, one serving per day, and slowly work your way up.
• Continue with your usual fat intake and lean proteins.
• See how adding one serving of carbs back into your diet feels for a couple of days, and then slowly increase if desired.
• Focus on eating carbs that are high in protein and fibre, like bean-based pasta, crackers with seeds or sprouted bread.
• Opt for carbs from healthy sources like whole grains, beans, fruits, and starchy vegetables.
• Add in an additional 10 grams of carbohydrates per day for the first week.
• Increase that number weekly or every other week, depending on your goals.
• Keep in mind that you don't need to eat copious amounts of processed carbs or any carbs at all; most of them don't provide great health benefits.

Focus on hard-to-digest carbs

When reintroducing carbs to your diet after keto, it's important to focus on carbs that are harder to digest. This is because carbs that are quickly digested can cause blood sugar spikes and crashes, leading to symptoms like fatigue and irritability.

Registered dietitian Kristin Kirkpatrick recommends eating carbs that are high in protein and fibre. Good options include bean-based pasta, crackers with seeds, and sprouted breads. Even adding in more cashews or avocados can be a great way to start bringing carbs back into your diet.

The key is to choose healthy, whole carbs that won't cause large spikes in your blood sugar. Stay away from highly processed carbs like donuts and cookies, as these can cause digestive issues and weight gain.

It's also important to remember that transitioning off keto should be done gradually. Give your body time to adjust to the change—about 14 days is a reasonable amount of time for your body to get used to the new diet.

Avoid sugar and ultra-processed foods

Ultra-processed foods are typically altered from their natural state and contain high levels of salt, sugar, fat, and industrial chemical additives. They are also calorie-dense and contain minimal nutrients. These foods include soda, packaged snacks, microwave meals, energy bars, sausages, and cold cuts.

To avoid ultra-processed foods, it is recommended to consume more unprocessed or minimally processed foods, such as:

• Fruit and vegetables (fresh or frozen)
• Dried fruits and nuts without added sugar, salt, or oil
• Pulses and legumes (e.g. chickpeas and lentils)
• Whole grain starchy carbohydrates (e.g. whole wheat bread, oats, whole wheat pasta)
• Fresh meat, poultry, fish, and eggs
• Plain or natural yogurt without added sugar

Other ways to reduce ultra-processed foods include:

• Cooking at home
• Packing lunches for school or work
• Checking food labels for saturated fat, sodium, and sugar content
• Snacking on whole foods instead of pre-packaged snacks
• Reducing fast food consumption

Sugar is often added to ultra-processed foods, and it is best to avoid it when coming off the keto diet. Sugar is a type of glucose, which is the body's main fuel source. When coming off keto, it is important to reintroduce carbs slowly to avoid gastrointestinal distress. Start by adding carbs to one meal per day and gradually increase from there.

Stick to whole, unprocessed foods

When transitioning out of ketosis, it is important to continue eating whole, unprocessed foods. This means avoiding processed foods, which are often calorie-heavy, and make you want to eat more. They also do not provide optimal nutrition and can contribute to weight gain and inflammation, which is the root of many diseases in the body, including cardiovascular disease, metabolic syndrome, type 2 diabetes, and autoimmunity.

Instead, opt for vegetable sources of carbohydrates, wild-caught fish, and grass-fed pasture-raised meats. Continue to eat healthy fats and consume them with your carbs to help slow the absorption of sugar into your bloodstream. If you decide to reintroduce grains, stick to organic versions of ancient varieties such as amaranth, millet, and quinoa, which have not been selectively bred like modern wheat and corn products. Consume these in small amounts as they will still invoke an insulin response in the body.

It is also important to remember that even off keto, there is no need for copious amounts of processed carbs or any carbs at all; most of them do not provide great health benefits.

Incorporate movement into your routine

While transitioning out of ketosis, it is important to keep your activity levels up throughout the day. Research shows that regular movement throughout the day has a much greater impact on your overall health than one heavy exercise session. Ongoing movement can help with keeping the weight off and increase your overall feelings of well-being. This doesn't have to be intense exercise—it can be as simple as taking a few breaks from work to go for a walk, standing up and stretching, or doing a few yoga poses throughout the day.

• Set reminders: If you tend to sit for long periods, set reminders to get up and move around, even if it's just for a few minutes. You can also try using a standing desk or taking standing breaks throughout the day.
• Find activities you enjoy: Moving your body should be enjoyable, not a chore. Find activities that you look forward to, such as dancing, swimming, or playing a sport. This will help you stay motivated and consistent.
• Start slowly and listen to your body: If you're new to exercise or have any health concerns, start with light activities such as walking or gentle stretching. Gradually increase the intensity and duration of your workouts over time. Listen to your body and adjust as needed.
• Make it a social activity: Exercising with others can make it more enjoyable and help keep you accountable. Join a fitness group or invite a friend to go for walks or try a new activity with you.
• Mix it up: Vary your activities to keep things interesting and work different muscle groups. For example, you could try walking one day, then swimming or light strength training the next.
• Be consistent: Consistency is key when it comes to exercise. Aim to make movement a regular part of your daily or weekly routine. Even small amounts of movement can make a difference over time.

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