Staying Slim: Avoiding Weight Gain After Keto

The keto diet is a high-fat, moderate-protein, and very-low-carb diet that has become popular for weight loss. While it can lead to rapid weight loss, it is challenging to stick to long-term due to its restrictive nature. As a result, many people who stop following the keto diet experience weight gain. However, there are strategies to avoid this, including slowly reintroducing carbs, focusing on whole foods, and increasing physical activity.

Gradually increase your carb intake

When transitioning out of ketosis, it is important to do so slowly and steadily. A sudden increase in carbohydrate consumption can lead to digestive issues and rapid weight gain, including instant water weight. Therefore, it is recommended to increase your carb intake gradually over a few weeks.

Start by adding in one serving of starchy vegetables or fruit per day and slowly increase your intake over several days or weeks, while maintaining a healthy diet and considering calorie restrictions. See how your body responds to the additional servings before increasing your intake further. 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. Keep in mind: low and slow.

A good rule of thumb is to increase your carb intake gradually by about 10 grams of carbohydrates per day for the first week. Opt for carbs from healthy sources like whole grains, beans, fruits, and starchy vegetables. Some people find it helpful to use an app to keep track of their carb intake.

After being on a restrictive diet like keto, your body will try to replenish its stores. To avoid falling back into old eating habits and regaining weight, it is important to make sustainable changes to your diet and lifestyle. This includes exercising regularly, managing stress, getting enough sleep, and continuing to make healthy food choices.

It is also important to note that you should not stay on the keto diet forever. While it can be an effective way to lose weight quickly, it is not meant to be followed long-term. Most medical professionals recommend following the keto diet for a maximum of six months before transitioning to a less restrictive form of healthy eating.

Focus on hard-to-digest carbs

When transitioning off the keto diet, it's important to remember that not all carbs are created equal. Some carbohydrates are more easily digested and absorbed by the body, while others fall under the category of "hard-to-digest carbs". These hard-to-digest carbs are typically high in fibre and take longer for the body to break down, keeping you feeling fuller for longer and providing a more stable source of energy.

Examples of Hard-to-Digest Carbs

• Whole grains: Opt for whole grains such as brown rice, quinoa, and oats. These complex carbohydrates are rich in fibre and provide a slower release of energy compared to refined grains.
• Legumes: Beans, lentils, chickpeas, and soybeans are excellent sources of hard-to-digest carbs. They are high in fibre and protein, which can aid in weight management by promoting satiety and stabilising blood sugar levels.
• Starchy vegetables: While on keto, starchy vegetables like sweet potatoes, squash, and carrots are usually avoided due to their higher carb content. However, when transitioning off keto, gradually reintroducing these vegetables can be a great source of hard-to-digest carbs.
• High-fibre fruits: Fruits like apples, berries, and kiwi contain natural sugars but are also packed with fibre, making them a good choice for hard-to-digest carbs.

Benefits of Hard-to-Digest Carbs

• Stable blood sugar levels: Hard-to-digest carbs are broken down and absorbed more slowly by the body, resulting in a slower release of glucose into the bloodstream. This helps to prevent spikes and crashes in blood sugar levels, which can lead to cravings and energy crashes.
• Improved digestion: The high fibre content of these carbs can promote a healthy gut and improve digestion. Fibre adds bulk to stools and can help prevent constipation, which is a common issue when transitioning off keto.
• Increased satiety: The high fibre and protein content of many hard-to-digest carbs can help you feel fuller for longer, reducing the risk of overeating and promoting weight maintenance.

Tips for Incorporating Hard-to-Digest Carbs

• Start slowly: When reintroducing carbs after keto, it's important to start slowly to give your body time to adjust. Add in an additional 10 grams of carbohydrates per day from healthy sources like whole grains, beans, fruits, and starchy vegetables.
• Monitor your progress: Keep track of your weight and how you feel as you gradually increase your carb intake. This will help you identify any sensitivities or reactions to specific types of carbs.
• Focus on whole foods: Choose unprocessed, whole food sources of carbohydrates whenever possible. These provide a greater range of nutrients and are less likely to cause weight gain compared to ultra-processed carbs.
• Combine with lean protein: To optimise weight maintenance, combine your hard-to-digest carbs with a source of lean protein, such as beans, tofu, chicken, or fish. This can further increase satiety and promote stable blood sugar levels.

Avoid ultra-processed foods

Ultra-processed foods are a major cause of weight gain and should be avoided after coming off keto. These foods are calorie-dense, causing you to eat more, and are nutritionally poor. They are also linked to inflammation, which is the root of many diseases, including cardiovascular disease, metabolic syndrome, type 2 diabetes, and autoimmunity.

So, what are ultra-processed foods? These are foods that have been altered from their natural state for convenience and taste. They include sugary breakfast cereals, ice cream, soda, baked goods, processed meats (like bacon and sausages), and microwave meals. These foods are often high in salt, sugar, fat, and flavour additives, making them highly appetising and moreish.

To avoid ultra-processed foods, stick to whole, unprocessed, or minimally processed foods. Focus on clean" foods, like vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and healthy fats like avocado and olive oil. Choose lean proteins, such as fish, skinless poultry, and plant-based sources like tofu and lentils.

Cooking meals from scratch is a great way to ensure you're eating unprocessed foods. When you cook at home, you control what goes into your food, including the amount of butter, oil, salt, and sugar. People who cook at home tend to eat more fruits, vegetables, and whole grains, which are key to maintaining a healthy weight.

It's also important to note that not all processed foods are unhealthy. For example, frozen vegetables are a convenient and nutritious option, while tinned beans are a great source of plant-based protein. The key is to choose mostly unprocessed or minimally processed foods and to be mindful of the ingredients and nutritional content of processed foods.

In summary, to avoid weight gain after keto, it's crucial to steer clear of ultra-processed foods, which are often high in calories, sugar, salt, and fat. Prioritise whole, unprocessed, or minimally processed foods, cook meals from scratch, and be mindful of the ingredients and nutritional content of the processed foods you do choose.

Incorporate movement into your routine

Regular exercise is an essential component of a healthy lifestyle, and it becomes even more critical when transitioning out of ketosis. Aim for at least 30 minutes of exercise, five days a week. You can break this down into smaller, more manageable sessions throughout the day if that works better for you. Some simple ways to incorporate movement into your routine include taking short walks during work breaks, standing up and stretching periodically, or practising a few yoga poses throughout the day.

It's also important to get adequate sleep and manage your stress levels. Consider incorporating stress management techniques such as meditation or deep breathing into your daily routine. Additionally, maintaining a regular sleep schedule will help support your overall health and curb post-keto weight gain.

If you're transitioning out of ketosis, it's essential to consult with a healthcare professional or a registered dietitian or nutritionist. They can help you develop a personalised plan that takes into account your unique needs and goals.

Eat more plant-based proteins

When transitioning off the keto diet, it's important to increase your intake of lean proteins, vegetables, and wholesome carbohydrates. This is where plant-based proteins come in.

Plant-based proteins are derived from plants, such as soy products, nuts, seeds, and certain vegetables. They are a great way to ensure you're getting enough protein in your diet while also reaping the benefits of a plant-based diet, which can include improved heart health, weight management, and blood sugar control.

Examples of plant-based proteins

• Soy products: tempeh, tofu, unsweetened soy milk, edamame
• Nuts: peanuts, cashews, almonds
• Seeds: sacha inchi seeds, pumpkin seeds, hemp seeds, chia seeds, flaxseed, sunflower seeds
• Nutritional yeast
• Vegetables: broccoli, spinach, asparagus, mushrooms
• Plant-based meat alternatives: Beyond Meat, JUST Egg

How to incorporate plant-based proteins into your diet

When transitioning off keto, you can replace animal proteins with plant-based proteins. For example, instead of eating a steak, you could try a plant-based burger patty. You can also add plant-based proteins to your meals as sides or toppings. For example, sprinkle hemp seeds on a salad or add avocado to a sandwich.

It's important to note that plant-based proteins may be lower in protein compared to animal proteins, so you may need to eat larger quantities to get the same amount of protein. Additionally, some plant-based proteins may be high in carbohydrates, so be mindful of this when transitioning off keto.

Sample meals with plant-based proteins

• Grilled tofu kebabs with peppers, onions, and mushrooms, served with a green salad and olive oil vinaigrette
• Taco bowl with taco-seasoned black soybeans, cauliflower rice, lettuce, tomato, and avocado
• Stuffed shiitake mushroom cap with plant-based meat shreds, peppers, and onions, topped with plant-based cheese and oil-roasted green beans

Benefits of plant-based proteins

Plant-based proteins offer a variety of benefits, including:

• Improved heart health: Plant-based proteins can help lower cholesterol levels and reduce cardiovascular risk factors.
• Weight management: Plant-based proteins can aid in weight loss due to their high fibre content and ability to make you feel fuller for longer.
• Blood sugar control: Plant-based proteins can help stabilise blood sugar levels.
• Increased nutrient intake: Plant-based proteins often contain additional nutrients such as fibre, vitamins, and minerals.

Incorporating plant-based proteins into your diet is a great way to improve your health and maintain your weight loss after transitioning off the keto diet.

Frequently asked questions