Restarting Keto: Strategies To Get Back On Track After Carbs

The keto 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 it can be an effective way to lose weight, it is not recommended as a long-term solution. So, what happens when you start eating carbs again? How do you transition off keto and avoid weight gain? The key is to take it slow and be mindful of your body's response. Start by adding just one or two servings of carbs per week for the first two weeks, choosing unprocessed, whole carbs that are high in protein and fibre, like beans, crackers with seeds, and sprouted breads. Avoid sugar-heavy carbs, which can cause blood sugar spikes and increased cravings. After two weeks, you can gradually increase your carb intake until you reach the recommended amount for your age, height, weight, and activity level. It's also important to stay hydrated, maintain a regular exercise routine, and get enough sleep during this transition.

Focus on carbs that are high in protein and fibre

When reintroducing carbs after a period of keto, it's important to focus on eating carbs that are high in protein and fibre. This is because they will be harder to digest, meaning they won't cause gigantic spikes in your blood sugar.

Some good options for carbs that are high in protein and fibre include:

• Bean-based pasta
• Crackers with seeds
• Sprouted breads
• Cashews
• Avocados
• Blackberries and raspberries
• Broccoli
• Chia seeds
• Macadamia nuts
• Spinach
• Kale
• Brussels sprouts
• Artichokes
• Hazelnuts
• Green beans
• Pecans
• Coconut
• Flaxseed
• Psyllium husk

It's recommended that you take around two weeks to transition off keto, increasing your carb intake by about 10% each day.

Reintroduce fruits and vegetables first

When reintroducing carbohydrates after a period on the keto diet, it is important to start with unprocessed and natural foods. Fruits and vegetables are a great way to make the transition easier, as they are high in antioxidants and fibre, which will help you stay full while adjusting your fat intake.

Strawberries, carrots, and squash are great options to start with, as they are rich in fibre. You can also opt for carbs that are high in protein and fibre, like bean-based pasta, crackers with seeds, and sprouted bread. These options will keep you full for longer and give your body time to adjust.

It is recommended that you avoid sugar-heavy carbs for the first two weeks, as they can cause blood sugar spikes, leading to fatigue and irritability. Instead, focus on healthy, whole carbs that take more time to digest.

You can also add more carbs with probiotics, such as yogurt, miso, and sauerkraut, to combat bloating and help you start eating carbs gradually without discomfort.

Avoid carbs that are high in sugar

When returning to the keto diet after consuming carbs, it is important to be mindful of the types of carbs and sugars you are consuming. Not all carbohydrates are created equal, and it is crucial to understand the differences between simple and complex carbs to successfully transition back to keto.

Simple carbohydrates, which include monosaccharides and disaccharides, are fast-digesting sugars that can be easily broken down by the body. They are commonly found in processed foods and can lead to spikes in blood sugar levels, followed by increased hunger and sugar cravings. Examples of simple carbs include glucose, fructose, and sucrose, which is a combination of glucose and fructose found in honey, fruit, and maple syrup. It is best to limit your intake of simple carbs and opt for complex alternatives instead.

Complex carbohydrates, on the other hand, are made up of more than two sugar molecules and take longer to digest. They are usually found in whole foods, such as beans, Brussels sprouts, whole grains, grains, legumes, and potatoes. These carbs are rich in fiber and provide a slower release of energy, preventing drastic spikes in blood sugar. Additionally, complex carbs contain prebiotic properties that support the growth of beneficial bacteria in the gut, promoting a healthy digestive system.

When reintroducing carbs after a period of ketosis, focus on complex carbohydrates and avoid simple carbs that are high in sugar. Opt for whole foods such as vegetables, legumes, nuts, and whole grains. Choose carbs that are high in protein and fiber, like bean-based pasta, crackers with seeds, or sprouted bread. By making these conscious choices, you can effectively transition back to the keto diet and maintain your health and weight loss goals.

Add more carbs with probiotics to combat bloating

When starting back on keto after eating carbs, it's important to be mindful of potential bloating issues. Here are some tips to add more carbs with probiotics to your diet to combat bloating:

Increase Your Fiber Intake:

Focus on including more non-starchy vegetables (leafy greens), cruciferous vegetables (cauliflower, broccoli, cabbage), seeds, and nuts in your meals. These foods are rich in fiber and can help improve digestion. Additionally, consider taking fiber supplements like psyllium husk to ensure adequate fiber intake.

Stay Hydrated:

Drink plenty of water throughout the day. Aim for about eight glasses or 64 ounces of water per day. Proper hydration is crucial for digestion and can help prevent the keto flu. You can also enjoy electrolyte drinks or enhanced water to replenish minerals lost during the keto diet. Avoid dehydrating beverages like caffeine and alcohol, as they can contribute to dehydration and worsen bloating.

Eat Slowly and Mindfully:

Take your time when eating, and avoid distractions like TV or phone. Chewing your food thoroughly and eating slowly can reduce the amount of air swallowed, which can contribute to bloating.

Monitor Your Food Choices:

Be cautious with dairy products, especially if you're sensitive to lactose. Choose lactose-free alternatives or opt for cheese and yogurt, which are better tolerated by some people. Limit the consumption of sugar alcohols and artificial sweeteners found in low-carb products, as they can cause bloating. Stick to whole foods and minimally processed options with simple ingredients.

Incorporate Probiotics:

Probiotics are beneficial for balancing gut flora and promoting good bacteria. Include fermented foods like kimchi and sauerkraut in your diet, or consider taking a probiotic supplement after consulting with your healthcare professional. Probiotics can support your gut health and improve digestion, helping to reduce bloating.

Remember to consult a healthcare professional or a registered dietitian before making significant dietary changes, especially if you have any health concerns or conditions. They can provide personalized advice and guidance to ensure a safe and effective transition back to the keto diet.

Transition to a paleo or Mediterranean diet

Transitioning off the keto diet can be challenging, but there are some strategies to help you avoid gaining weight. Here are some tips for transitioning to a paleo or Mediterranean diet:

Gradually Increase Carb Intake:

When reintroducing carbs, start slowly to avoid shocking your body. Add an extra 10 grams of carbohydrates per day for the first week and choose healthy sources like whole grains, beans, fruits, and starchy vegetables. Monitor your weight and how you feel, and adjust accordingly.

Find Your Ideal Carb Range:

The ideal number of carbohydrates varies for each person and depends on factors like activity levels and personal goals. Work with a registered dietitian to find the right range for you, allowing you to feel satisfied while maintaining your weight.

Focus on Hard-to-Digest Carbs:

Choose carbs that are high in protein and fiber, such as bean-based pasta, crackers with seeds, or sprouted bread. These carbs take longer to digest and are less likely to cause blood sugar spikes.

Avoid Sugar and Processed Foods:

Sugar is addictive, and processed foods are often high in added sugars and unhealthy fats. Opt for whole foods and natural sweeteners like raw honey or maple syrup.

Increase Physical Activity:

Prioritize exercise to help maintain your weight during the transition. Consult with your physician to determine the appropriate types of physical activities for your health and fitness level.

Choose Lean Proteins:

Incorporate more lean proteins into your diet, such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help boost your metabolism and support weight loss.

Maintain a Calorie Deficit:

Even when transitioning to a new diet, remember that weight loss depends on a calorie deficit. Use a calorie-tracking app or food journal to ensure you're consuming fewer calories than you burn.

Stay Hydrated:

Drink plenty of water to avoid mistaking thirst for hunger. Dehydration can also lead to irritability and fatigue.

Consider Intermittent Fasting:

Intermittent fasting can help regulate blood sugar and promote weight loss. However, consult with a healthcare professional before starting any new dietary regimen.

Monitor Cholesterol Levels:

The keto diet can impact cholesterol levels. When transitioning to a paleo or Mediterranean diet, regularly check your cholesterol to ensure it returns to a healthy range.

Be Patient:

Give your body time to adjust to the new diet. It may take a few weeks for your body to adapt, and initial weight gain is normal due to the replenishment of glycogen stores.

Frequently asked questions