Transitioning Back To Carbs: Post-Keto Strategies For Success

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 weight loss, it is not recommended long-term. Transitioning off keto is important to do correctly, as a sudden influx of carbs and sugar can cause weight gain, bloating, blood sugar spikes, fatigue, irritability, and increased hunger. To avoid these issues, it is recommended to reintroduce carbs slowly, focusing on unprocessed, plant-based carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables. It is also crucial to be mindful of portion sizes, maintain a balanced diet, and stay hydrated. Additionally, limiting added sugar and practicing other healthy habits like adequate sleep and exercise can help maintain weight loss and overall health.

Slowly increase carb consumption

Transitioning from keto back to a regular diet can be difficult. The biggest fear in discontinuing a diet may be weight gain, but changing your eating patterns too quickly can also leave you feeling confused about meal choices when you're used to having so many restrictions.

• Have a plan: "One of the biggest problems with dieting altogether (whether keto or another diet) is that when you stop, what do you do next?" says Shoshana Pritzker, R.D. "Most people just end up going back to the way they ate previously, which wasn't working for them before, so why would it work now?" Check in with a dietitian if you're not sure what your goals are now or how to accomplish those goals with your diet.
• Gradually increase carbs: Start by adding in an additional 10 grams of carbohydrates per day for the first week. Opt for carbs from healthy sources like whole grains, beans, fruits, and starchy vegetables. Track your weight and how you feel, and increase that number weekly or bi-weekly depending on your goals.
• Focus on hard-to-digest carbs: When looking to incorporate carbs back into your diet after severe restriction, focus on eating carbs that are high in protein and fibre. Bean-based pasta, crackers with seeds, or sprouted breads are all great options. Even adding in more cashews or avocados is a good idea.
• Be aware of portion sizes: After restricting your carbs for so long, you're more likely to overdo them once you allow yourself to have them again. The first few times you eat carbs post-keto, look to see what one serving size is and stick to that.
• Start with unprocessed carbs: Go for plant-based carbs when you first break up with keto. Whole grains, beans, legumes, fruits, and non-starchy vegetables are better choices than processed foods and sugar-sweetened beverages.
• Be mindful of your body's hunger cues: Reintroduce foods slowly to avoid any gastrointestinal upset. Don't go back to what you were previously doing and go straight for the junk food.
• Try carb cycling: This is where you eat healthy, higher-carb foods for four days of the week and keto for the other three days.
• Fill up on fibre: Fibre moves through the digestive tract slowly and helps keep you feeling fuller for longer while optimising digestive health. Fibre-rich foods can also slow the absorption of sugar in the bloodstream, preventing spikes and crashes in blood sugar levels as you slowly reintroduce carbs.

Avoid junk food

Avoiding Junk Food When Transitioning Back to Carbs After Keto

Transitioning from keto back to a regular diet can be challenging, and you may fear gaining back the weight you lost. However, by avoiding junk food and taking a gradual approach, you can successfully reintroduce carbs into your diet without undoing your progress. Here are some essential tips to help you navigate this transition while steering clear of junk food:

Focus on Whole, Unprocessed Carbs

When reintroducing carbs, opt for whole, unprocessed carbohydrates. This includes foods like whole grains, beans, legumes, fruits, and starchy vegetables. These foods are packed with essential nutrients, including fibre, vitamins, and minerals, which are lacking in highly processed junk foods. They also take longer to digest, keeping you feeling fuller for longer and reducing the risk of overeating. Examples of healthy, unprocessed carbs to incorporate into your diet include bean-based pasta, crackers with seeds, sprouted breads, avocados, and cashews.

Be Mindful of Sugar Intake

One of the benefits of the keto diet is the reduction in sugar intake. When transitioning back to carbs, be cautious about reintroducing sugar, as it can be addictive and lead to blood sugar spikes. Avoid foods with added sugars, such as sugary desserts, breakfast cereals, sweetened yoghurt, and sugar-sweetened beverages. Even naturally occurring sugars in foods like honey and certain fruits can cause blood sugar spikes, so be mindful of your intake. A good rule of thumb is to avoid anything with more than 4 grams of added sugar.

Start with Small Portions

After restricting carbs on keto, it's easy to overdoo it when reintroducing them. Be mindful of portion sizes, especially when it comes to junk food. When you do indulge in less healthy options, stick to small portions to minimise the negative impact on your health and weight. Remember that a balanced diet includes a variety of whole foods, and it's okay to treat yourself in moderation.

Have a Plan

Before quitting keto, take the time to create a plan for reintroducing carbs. Determine your goals and seek guidance from a dietitian if needed. Having a plan will help you make healthier choices and avoid falling back into old habits. It's essential to make a smooth transition to avoid potential issues like bloating, blood sugar spikes, and increased hunger.

Go Slow and Listen to Your Body

Gradually increase your carb intake over a few weeks to give your body time to adjust. Start by adding carbs to one meal per day, then slowly increase the amount and frequency. Listen to your body and pay attention to how you feel. Track your weight and energy levels, and make adjustments as needed. This gradual approach will help you find the right balance without overwhelming your system.

Focus on whole foods

Transitioning from keto back to a regular diet can be challenging, and one of the biggest fears is weight gain. However, it is important to remember that changing your eating patterns too quickly can leave you feeling confused about meal choices, especially after getting used to the restrictions of the keto diet.

• Start with plant-based carbs: Instead of immediately reaching for processed carbs like pasta, doughnuts, and cupcakes, opt for plant-based carbs such as whole grains, beans, legumes, fruits, and non-starchy vegetables. These foods provide essential phytonutrients, antioxidants, fibre, and protein.
• Gradually increase carb consumption: Rather than increasing your carb intake all at once, do it gradually to minimise potential side effects and prevent weight gain. Try increasing your carb consumption by 10 grams per day until you reach your goal, which should be around 40% of your total daily calories.
• Choose healthy, fibre-rich foods: Fibre-rich foods help you feel fuller for longer and optimise digestive health. Examples include fruits, vegetables, nuts, seeds, and legumes. Whole grains such as oats, buckwheat, barley, and quinoa can also be enjoyed in moderation.
• Be mindful of portion sizes: It is important to learn about appropriate serving sizes for protein, carbs, and fats to avoid overindulging. Remember that even on a balanced diet, excessive amounts of certain foods, such as sour cream, cheese, and bacon, should be avoided.
• Avoid highly processed and packaged foods: When transitioning off keto, focus on adding whole foods to your diet rather than highly processed or packaged options. These tend to be high in calories, sodium, sugar, and saturated fat, which can hinder your health and weight loss goals.
• Seek professional guidance: Consult a registered dietitian to assess your nutrition needs and support you in creating a plan that aligns with your goals. They can also help you determine your desired carb range, which may differ depending on factors such as your goals and activity levels.

Be mindful of portion sizes

Transitioning from keto back to a regular diet can be difficult. The biggest fear in discontinuing a diet may be weight gain, but changing your eating patterns dramatically can also leave you feeling confused about meal choices when you're used to having so many restrictions.

• Learn portion sizes: Since you've been following a high-fat diet, you may need to review the appropriate serving sizes for protein, carbs, and fats so you don't overdo it. Some people forget that a balanced diet should include limited amounts of foods like sour cream, cheese, and bacon.
• Gradually increase your carb consumption: Rather than increasing your carb intake all at once, it's best to do it gradually. This can help minimize any potential side effects while also keeping your waistline in check to avoid regaining extra pounds.
• Keep track of your progress: As you increase your carb intake, be sure to keep track of any changes in the way that you feel and adjust your daily carb count as needed.
• Focus on healthy, whole carbs: When looking to incorporate carbs back into your diet after severe restriction, focus on eating carbs that are high in protein and fiber. Bean-based pasta, crackers with seeds, or sprouted breads are all great options. The key is to pick healthy, whole carbs that won't cause gigantic spikes in your blood sugar.
• Don't go back to junk food: When reintroducing carbs, be mindful of your body's hunger cues and don't go straight for the junk food. Start with healthy balanced meals and snacks.
• Get support: Meet with a dietitian to assess your nutrition needs and help you set goals for your post-keto diet.

Practice other healthy habits

Transitioning off keto correctly is incredibly important. Jumping right back into a normal diet can cause increased hunger, bloating, and weight gain. It can also wreak havoc on your regularity, alter your mood, and even tank your energy levels. Loading up on carbs can also impact blood sugar levels, which can cause issues like cravings, irritability, anxiety, and dizziness.

• Get enough sleep: Sleep is essential for regulating your body's natural cycles and processes. Aim for 7-9 hours of uninterrupted sleep each night.
• Exercise regularly: Incorporate a mix of aerobic exercise and resistance training into your routine. This will help you maintain your weight and overall health.
• Manage stress: Stress can impact your weight and overall health. Practice stress-relieving techniques such as yoga, meditation, and deep breathing to keep stress levels to a minimum.
• Stay hydrated: Drinking enough water is crucial for maintaining overall health and can help prevent digestive issues, fight fatigue, and keep you feeling your best. Aim for 25-50% of your body weight in ounces of water daily.

Frequently asked questions