Stopping Keto: Maintaining Weight, Staying Healthy

The ketogenic diet is a popular, effective, and restrictive way to lose weight quickly. However, it is not recommended for the long term, and people often gain weight after stopping. To maintain weight loss after stopping keto, it is important to plan ahead and not go back to old eating habits. This means not overdoing it with carbs, especially ultra-processed foods, and continuing to eat healthy, whole foods. It is also crucial to stay active and exercise regularly.

Plan ahead before stopping keto

Planning ahead is crucial to successfully coming off the keto diet and maintaining your weight. Here are some detailed tips to help you prepare:

Consult a healthcare professional

Speak to a healthcare provider, dietitian, or nutritionist to develop a personalised and sustainable post-keto plan. They can guide you on how to transition to a less restrictive diet while minimising weight gain. It is important to have your blood work closely monitored during this period to ensure your body is adjusting well.

Prepare for weight gain

It is inevitable that you will gain some weight when you stop the keto diet, so don't be alarmed if the numbers on the scale start to creep up. It takes time, sometimes up to two weeks, for your metabolism and body to recalibrate after stopping keto. Remember that much of the initial weight loss on keto is water weight, and when you reintroduce carbs, you also introduce additional water retention.

Develop a sustainable post-keto diet plan

Work with a healthcare professional to create a diet plan that focuses on healthy proteins, complex carbohydrates, and home-cooked meals. Gradually decrease your fat intake while increasing lean proteins, vegetables, and wholesome carbohydrates like fresh fruits, whole grains, and beans. Avoid simple carbs like white pasta, white bread, and potatoes, as they can cause rapid spikes and crashes in your blood sugar levels.

Exercise regularly

Engage in regular physical activity to curb post-keto weight gain. Aim for at least 30 minutes of exercise, five days a week. As you increase your carb and calorie intake, you may need to work out for longer or more frequently during the initial post-keto period. Consult your healthcare provider to determine the ideal exercise routine for your needs.

Manage stress and sleep

Prioritise self-care and stress management during this transition. Stress and lack of sleep can negatively impact your weight. Practice self-acceptance, find ways to boost your self-confidence, and celebrate your healthier choices. Aim for seven to nine hours of quality sleep each night to support your physical and mental well-being.

Gradually increase your carb intake

Transitioning off the keto diet can be challenging, but there are ways to do it without gaining weight. One of the most important strategies is to gradually increase your carbohydrate intake. This approach helps to mitigate the risk of weight gain and allows your body to adjust to the new diet. Here are some detailed tips to help you increase your carb intake in a controlled and gradual manner:

Start with a small increase:

Begin by adding a small amount of carbohydrates back into your diet. For example, you can try adding 5-10 grams of net carbohydrates per day. Net carbs refer to the total carbohydrates minus fibre, so if you're aiming for 50 grams of net carbs, that would be about 10 grams of total carbohydrates. This gradual approach will help you monitor your body's response and make adjustments as needed.

Choose healthy sources of carbs:

When increasing your carb intake, opt for healthy and nutritious sources such as whole grains, beans, legumes, fruits, and starchy vegetables. These foods provide essential nutrients and fibre, which can aid in digestion and make you feel fuller for longer. Avoid highly processed carbs and sugary foods, as they are less likely to provide sustained energy and can lead to blood sugar spikes.

Monitor your weight and well-being:

As you gradually increase your carb intake, pay close attention to your weight and overall well-being. Keep track of your weight fluctuations and make adjustments as necessary. If you notice a significant weight increase, you can scale back on the amount of carbs you're adding. Additionally, monitor how you feel physically and mentally. Increasing your carb intake may positively impact your energy levels and mental clarity.

Be mindful of portion sizes:

When reintroducing carbs, be mindful of portion sizes, especially in the beginning. After restricting carbs for an extended period, it's easy to overdo it when you first allow yourself to have them again. Refer to recommended serving sizes for different types of carbohydrates to ensure you're not consuming excessive amounts.

Increase carbs gradually over time:

Start by adding carbs to one meal per day and monitor your body's response. If things are going well, you can gradually add carbs to another meal or snack. Continue this process until you're comfortable consuming carbs throughout the day. This gradual approach will help your body adjust and reduce the risk of gastrointestinal distress or constipation.

Remember, the key to maintaining your weight after stopping the keto diet is to make controlled and gradual changes to your diet. By increasing your carb intake slowly and choosing nutritious sources, you can avoid weight gain and maintain a healthy lifestyle.

Focus on healthy proteins, complex carbs and home cooking

Focus on Healthy Proteins, Complex Carbs, and Home Cooking

Healthy Proteins

When stopping a keto diet, it's important to still focus on healthy proteins to maintain weight. Animal proteins such as meat, poultry, seafood, eggs, and cheese are great sources of complete proteins, meaning they contain all the essential amino acids your body needs. For plant-based proteins, try tofu, soy-based products, nuts, and seeds.

Complex Carbs

Now that you're off keto, you can start incorporating more complex carbohydrates into your diet. Complex carbs are an important source of energy and include foods like whole grains (e.g. oats, quinoa), legumes (e.g. lentils, chickpeas), and starchy vegetables (e.g. potatoes, sweet potatoes, corn). These foods provide your body with fibre, which is essential for a healthy digestive system and can also help you feel fuller for longer.

Home Cooking

Home cooking gives you more control over the ingredients and portion sizes of your meals, which can be extremely beneficial for weight maintenance. You can opt for healthier cooking methods such as roasting, steaming, or sautéing, and choose to cook with whole grains, high-fibre, and protein-packed ingredients.

Additionally, cooking at home can save you money. A study found that those who cooked at home spent less money on food compared to those who frequently ate out. Home cooking also has social and psychological benefits, as it can improve relationships and decrease stress and tension at home.

Sample Meal Plan

• Breakfast: Scrambled eggs with vegetables and whole-grain toast
• Lunch: Chicken breast with quinoa salad (e.g. with roasted vegetables and a balsamic vinaigrette dressing)
• Dinner: Bean burrito bowls with brown rice, salsa, avocado, and Greek yogurt
• Snacks: Greek yogurt with berries, nuts, and honey; hummus with carrot sticks, or a hard-boiled egg

Avoid previous bad habits

Avoiding previous bad habits is crucial when transitioning off the keto diet to maintain weight loss. Here are some strategies to avoid reverting to previous unhealthy eating patterns:

• Selective Carbohydrate Consumption: Carbohydrates are often the main culprits behind weight gain. When reintroducing carbs, be selective about the types and amounts you consume. Opt for high-fiber carbs such as whole fruits and vegetables, whole grains, and beans. Avoid or limit processed carbohydrates like breakfast cereals, snacks, ice cream, and sodas, as these can lead to a rapid increase in weight.
• Reduce Processed Meat Intake: Limit your consumption of processed meats like bacon, sausage, and lunch meat, as they have been linked to an increased risk of cancer. Instead, choose lean meats like fish and skinless poultry, or plant-based proteins like tofu.
• Maintain a Balanced Diet: Focus on eating a variety of high-quality, minimally processed foods. Include lean proteins, plenty of vegetables, healthy fats like avocado and olive oil, and some low-fat dairy products. This will ensure you get all the necessary nutrients and maintain a healthy weight.
• Gradual Transition: Slowly scale back on your fat intake, especially saturated fats, while increasing your consumption of lean proteins, vegetables, and wholesome carbohydrates. This gradual approach will help your body adjust and reduce the risk of weight gain.
• Mindful Eating: Be mindful of your eating habits. Avoid emotional eating or eating while distracted, as it can lead to overeating. Practice mindful eating by paying attention to your hunger cues and savouring the flavours, textures, and aromas of your food.
• Physical Activity: Increasing your physical activity levels can help compensate for any dietary adjustments and prevent weight gain. Consult with your physician to determine the appropriate types and amounts of exercise suitable for you.
• Meal Planning: Plan your meals in advance to ensure you're consuming a balanced and varied diet. This will help you make healthier food choices and avoid falling back into unhealthy habits.
• Manage Stress and Sleep: Stress and lack of sleep can negatively impact weight loss. Find ways to manage stress, such as meditation or yoga, and aim for adequate sleep each night.

Exercise regularly

Exercise is an important part of staying healthy and maintaining weight loss. It stimulates the body's metabolism and burns calories, helping to create a calorie deficit, which is crucial for losing weight. Additionally, exercise has numerous health benefits, such as lowering the risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity. Building muscle through exercise can also boost metabolism by increasing the amount of energy burned at rest.

When it comes to transitioning off the keto diet, increasing your activity levels can help you avoid gaining weight. It is recommended to find an exercise routine that you enjoy and can stick to. This could be anything from walking, dancing, or joining a sports club. Aim for at least 30 minutes of exercise per day.

If you were not physically active during your time on the keto diet, it is important to start slowly and gradually increase the intensity and duration of your workouts. Consult with your physician to determine the appropriate types of exercise for your fitness level and health status.

In addition to exercise, maintaining a balanced diet with a variety of whole foods, including lean proteins, complex carbohydrates, and healthy fats, is crucial for sustaining weight loss.

Frequently asked questions