Staying Keto: Maintaining Weight Loss And Good Health

The ketogenic diet is a popular way to lose weight, but it's not recommended for the long term. In fact, most people who lose weight on any diet tend to regain it, and the restrictive nature of keto means this is even more likely. So, how do you maintain your weight loss after keto? First, it's important to prepare for an inevitable post-keto weight gain. Don't panic if the numbers on the scale start to creep up—it takes time for your body to adjust. Secondly, don't go it alone. Seek advice from a healthcare provider, dietitian, or nutritionist to develop a personalised, sustainable post-keto plan. They will also ensure your blood work is closely monitored to maintain good health.

To maintain your weight loss, it's recommended that you exercise for at least 30 minutes, five days a week, and don't skip meals. Focus on healthy proteins, complex carbs, and home cooking. Avoid simple carbs like white pasta, white bread, and sugar, as they can cause rapid spikes and troughs in your blood sugar levels. Instead, opt for vegetables, bean-based pasta, crackers with seeds, or sprouted bread.

It's also important to manage your stress levels and get enough sleep, as research shows that stress and lack of sleep can negatively impact weight loss. Finally, be mindful of your mental health. It's normal to feel anxious about stepping on the scale or fitting into your favourite jeans, but try to turn down the self-judgment dial and trust your body's ability to find a healthy place.

Gradually increase your carb intake

Transitioning off the keto diet can be challenging, but there are strategies to help you avoid regaining weight. One key approach is to gradually increase your carbohydrate intake, a process that requires careful planning and monitoring. Here are some detailed guidelines to help you navigate this transition successfully:

Start with a small increase:

Begin by adding an extra 5 to 10 grams of carbohydrates to your daily intake. Focus on healthy sources of carbs such as whole grains, beans, fruits, and starchy vegetables. Monitor your weight and overall well-being during this initial phase.

Adjust your carb intake gradually:

After the first week, continue increasing your carbohydrate intake weekly or bi-weekly, depending on your goals and how your body is responding. This gradual approach allows you to find the right balance for your body and helps prevent a sudden weight gain.

Find your desired carb range:

Remember that the ideal number of carbohydrates varies from person to person. It depends on factors such as your activity level and personal goals. Aim for a carb intake that allows you to eat a diverse range of nutritious foods while maintaining your weight and feeling good. Consult a registered dietitian if needed to determine the best range for you.

Choose healthy carbs:

When increasing your carb intake, opt for complex carbohydrates and whole foods. Include vegetables, bean-based pasta, crackers with seeds, and sprouted breads in your diet. These foods provide fibre, which aids in digestion and helps you feel fuller for longer.

Be mindful of portion sizes:

Even when choosing healthy carbs, remember to watch your portion sizes. Foods like sweet potatoes and whole-grain bread can quickly add up in terms of carb intake. Keep your portions in check to avoid exceeding your desired carb range.

Monitor your progress:

Pay close attention to how your body responds to the increased carb intake. If you notice weight gain or other undesirable effects, make adjustments accordingly. You may need to reduce your carb intake or make other dietary adjustments to maintain your weight loss.

Combine with physical activity:

Increasing your physical activity during this transition can help you manage your weight. Aim for at least 30 minutes of exercise, five days a week. Consult a healthcare professional for guidance on the appropriate types of exercise for your situation.

Avoid unhealthy carbs:

While increasing your carb intake, be mindful to avoid unhealthy, highly processed carbs. Stay away from sugary desserts, breakfast cereals with added sugars, sugary drinks, and microwaveable dinners. These foods are high in calories, sodium, sugar, and saturated fat, and provide little nutritional value.

Plan ahead:

Before making any significant dietary changes, it's essential to have a plan. Work with a healthcare provider, dietitian, or nutritionist to develop a personalised and sustainable post-keto diet plan. They can guide you in choosing the right types and amounts of carbohydrates to reintroduce into your diet.

Remember, the key to staying keto after losing weight is making gradual changes, monitoring your body's responses, and prioritising healthy sources of carbohydrates. This approach will help you maintain your weight loss and overall well-being.

Focus on plant-based proteins

Transitioning off the keto diet can be challenging, but there are ways to maintain your weight loss and health improvements. Here are some tips for staying keto-adapted while focusing on plant-based proteins:

Understand Your Protein Requirements

First, it's important to understand how much protein you need. On a standard ketogenic diet, 15-35% of your calories should come from protein. Very active individuals should aim for 1.6 grams of protein per kilogram of body weight, while moderately active people should target 1.3 grams per kilogram. If you lead a sedentary lifestyle, 1 gram of protein per kilogram of body weight is sufficient.

Explore Plant-Based Protein Sources

Soy Products

Soy products, such as tempeh, tofu, and edamame, are excellent plant-based protein sources on a keto diet. They are complete proteins, containing all nine essential amino acids, and offer additional nutritional benefits like fiber, potassium, and iron.

Nuts and Seeds

Nuts and seeds are also great keto-friendly options. Examples include almonds, macadamia nuts, chia seeds, flax seeds, and pumpkin seeds. They provide healthy fats, essential fatty acids, B vitamins, and minerals like magnesium, zinc, and manganese. Just remember to practice portion control, as it's easy to overconsume nuts.

Nutritional Yeast

Nutritional yeast is a complete protein source and is usually sold as yellow flakes. It has a cheesy flavour, making it perfect for plant-based cheeses and sauces. It's also fortified with B vitamins.

Protein-Rich Vegetables

Don't forget to include protein-rich vegetables in your diet, such as broccoli, spinach, and asparagus. These vegetables can be added to salads, soups, or stir-fries.

Plant-Based Meat Substitutes

There are also plant-based meat substitutes that are keto-friendly, such as tofu, tempeh, seitan, and products like Boca burgers and Beyond Meat Vegan Chicken Strips. These can be great alternatives to animal proteins.

Eggs

Eggs are another prized source of protein for vegetarians. A single egg contains around 4.5 grams of fat, 0.5 grams of carbohydrates, and 6.5 grams of protein. They are also rich in essential amino acids and B vitamins, which support a healthy metabolism.

Plant-Based Protein Powder

Using a plant-based protein powder can help ensure you meet your protein requirements. Look for powders made from whey protein and low in carbohydrates, such as Isopure zero-carb protein powder.

Plan Your Meals

When following a plant-based keto diet, it's essential to plan your meals carefully. Focus on including a variety of the above-mentioned protein sources in your daily diet to ensure you're getting all the essential amino acids. Here are some meal ideas to get you started:

• Salad greens with salmon and olive oil vinaigrette
• Cauliflower fried rice with seitan
• Smoothie with coconut oil, almond milk, almond butter, and pea protein powder
• Spinach and mushroom egg scramble topped with nutritional yeast
• Avocado toast made with keto-friendly almond flour bread
• Fish curry with broccoli over cauliflower rice

Be Mindful of Carbohydrates

Even when focusing on plant-based proteins, it's crucial to keep your carbohydrate intake low to maintain ketosis. Aim for 5-15% of your calories from carbohydrates, choosing low-starch veggies like dark leafy greens, zucchini, asparagus, and cauliflower.

Monitor Your Body's Response

Finally, pay attention to how your body responds to this new way of eating. You may experience symptoms like fatigue, nausea, constipation, or headaches, known as "keto flu." Stay hydrated, get enough rest, and include high-fibre foods in your diet to alleviate these symptoms.

Exercise regularly

Exercise is a key component of staying keto after losing weight. It is recommended that you exercise for at least 30 minutes per day, 5 days a week. This can include any form of physical activity that you enjoy, such as walking, dancing, or playing a sport.

Exercising helps to burn off any extra calories that you consume and boosts your metabolism, making it easier to maintain your weight. It is important to note that you may need to work out for longer or more frequently, especially during the initial post-keto phase, as your body adjusts to the increased carb and calorie intake.

In addition to cardio, incorporating some form of resistance or weight training can help with muscle gain and improving metabolic flexibility, bone strength, and reducing the long-term risk of type 2 diabetes.

It is always advisable to consult with a healthcare professional or fitness expert to determine the right exercise routine for your specific needs and goals. They can guide you on the appropriate types of exercises and help you create a sustainable workout plan.

Avoid ultra-processed foods

Ultra-processed foods are industrially made ingredients that typically have more than five ingredients. They are high in saturated fats, sodium, and sugar, and low in nutrients. They are also high in calories and can lead to a higher caloric intake, increasing the risk of weight gain and other chronic illnesses.

• Start slowly: If you normally have cereal for breakfast, switch to a whole-grain option with a couple of eggs. Once you feel comfortable with the change, you can switch other ingredients.
• Follow the 80/20 rule: This means 80% of your foods should come from fresh or minimally processed foods, and the remaining 20% can be from processed or ultra-processed foods.
• Plan your meals and meal prep: This will help you to have fully prepared meals ready to eat without purchasing frozen meals that are high in additives and preservatives.
• Make your food at home: This way, you will know exactly what ingredients are going into your food, and you can easily avoid harmful ones.
• Avoid fast food: Fast food restaurants are more interested in their bottom line than your health.
• Be picky when buying commercial foods: Look at every ingredient and avoid soybean oil, concentrated omega-6 oils, hydrogenated oils, high fructose corn syrup, aspartame, and other preservatives.

Remember, even a keto diet can be full of ultra-processed foods. It is important to choose healthy, whole-food, nourishing keto foods as much as possible.

Manage stress and get enough sleep

Transitioning off the keto diet can be challenging, but there are strategies to help you manage stress and get enough sleep while adjusting to your new diet. Here are some tips to help you stay on track:

Recognize Stress Triggers

Identifying your stress triggers is crucial when managing stress. Work deadlines, personal issues, or other factors can contribute to stress. Jotting down your triggers in a journal can help clear your mind and allow you to strategize better. Talking about your stressors with friends or a support system can also help you feel less alone and provide valuable insight and encouragement.

Meal Prep

Meal prepping, especially on less chaotic days, can be a game-changer when it comes to managing stress and staying on track with your diet. Preparing easy, keto-friendly meals such as grilled chicken, roasted vegetables, and egg muffins in advance will save you time and keep you from making unhealthy food choices when stressed. Portioning your meals into containers can also prevent mindless snacking.

Healthy Alternatives

Finding healthy alternatives to satisfy your cravings is essential when following the keto diet. Instead of sugary snacks, opt for almond butter with celery sticks, a handful of nuts, berries, or keto-friendly options like cheese crisps or dark chocolate. You can also swap out pasta for zucchini noodles or cauliflower rice.

Build a Support System

Building a strong support system can help keep you motivated and inspired during stressful times. Consider joining a keto group, either online or locally, to connect with others on a similar journey. Buddies up with a friend who is also interested in keto, and share recipes and motivate each other. Following keto influencers on social media can also provide inspiration and success stories to keep you on track.

Manage Cravings

When cravings strike, focus on high-fat keto-friendly snacks like nuts or cheese. Staying hydrated can also help manage cravings. Additionally, supplements like magnesium glycinate and ashwagandha can help with relaxation and overall stress support.

Get Enough Sleep

While there is no direct link between the keto diet and sleep, ensuring you get enough sleep is crucial for managing stress. Lack of sleep can lead to increased stress levels and negatively impact your overall health. Prioritize getting a good night's sleep by establishing a bedtime routine and creating a relaxing environment conducive to sleep.

Frequently asked questions