Transitioning From Keto To Calorie Deficit: Strategies For Success

The ketogenic diet is a high-fat, low-carb, and moderate-protein approach that shifts the body into ketosis, a metabolic state where fat becomes the primary energy source. While keto can lead to rapid weight loss, it is challenging to maintain over the long term due to its restrictiveness. To transition from keto to a calorie deficit, you can gradually incorporate more carbohydrates and other food groups back into your diet while monitoring your calorie intake and overall health. This transition may help you achieve a more balanced and sustainable diet that promotes gradual weight loss.

Manage your relationship with food

Transitioning from the keto diet to a calorie deficit can be challenging, and it's important to focus on developing a healthy relationship with food. Here are some tips to help you manage your relationship with food during this transition:

Understand the role of calories:

Calories are a measure of energy, and they play a crucial role in weight loss. On the keto diet, you may not have needed to track calories as strictly due to the satiating nature of the diet. However, as you transition to a calorie deficit, understanding calories becomes more important. Remember that not all calories are equal; the number of calories in a food depends on its macronutrient composition. For example, dietary fat has the highest calorie density at 9 calories per gram, while protein and carbohydrates have 4 calories per gram.

Focus on whole, unprocessed foods:

Whether you're on the keto diet or a calorie-deficit diet, prioritizing whole, unprocessed foods is essential. Processed foods, such as snack bars, desserts, and fast food, can be high in calories and low in nutrients, sabotaging your weight loss efforts. Instead, opt for unprocessed, whole foods like lean proteins (chicken, fish, turkey), whole grains (brown rice, quinoa), leafy greens (spinach, kale), low-sugar fruits, healthy fats (avocado, nuts, olive oil), and high-fiber foods (beans, legumes).

Practice intuitive eating:

Registered nutritionist Rhiannon Lambert recommends learning about intuitive eating principles and focusing on eating mindfully. This means listening to your body's hunger cues and eating when you're hungry, rather than strictly counting calories. It can take a lot of self-exploration and even therapy to develop a healthier relationship with food, but it's worth it to reduce stress and anxiety around mealtimes.

Make gradual changes:

When transitioning from keto to a calorie deficit, it's important to make gradual changes to your diet. Suddenly increasing your fiber intake, for example, can cause digestive issues. Add one or two servings of high-fiber foods per day and increase gradually as your body adjusts. This might include foods like oatmeal, whole-wheat pasta, beans, chia seeds, or berries. Remember to drink plenty of water to prevent constipation.

Allow yourself to enjoy all foods in moderation:

Restricting entire food groups, such as carbs, is not sustainable in the long term and can lead to a cycle of restriction and binging. Instead, allow yourself to enjoy all foods in moderation. If you have a craving for a particular food, honor it! This includes carbs like ice cream, pasta, or bread. Just remember to practice portion control and ensure that your overall calorie intake remains in a deficit.

Seek professional guidance:

Everyone's relationship with food is unique, and it's important to seek guidance from a qualified professional if you need help navigating your transition. A registered dietitian or nutritionist can provide personalized advice and support to ensure you're making healthy choices that align with your goals and lifestyle.

Eat more non-starchy fruits and vegetables

Eating more non-starchy fruits and vegetables is a great way to transition from keto to a calorie deficit. Non-starchy fruits and vegetables are packed with vitamins, minerals, fiber, and phytochemicals, and they have very few calories and carbohydrates. This means you can eat more of them without worrying about exceeding your calorie or carbohydrate limits.

Non-starchy fruits include berries like blueberries, strawberries, raspberries, and blackberries, as well as citrus fruits like grapefruits, oranges, tangerines, and lemons. These fruits are excellent sources of vitamin C and fiber. Tropical fruits like pineapple and kiwi are also great options, as they are rich in vitamin C. Melons, such as watermelon, cantaloupe, and honeydew, are hydrating and low in calories.

When it comes to non-starchy vegetables, you have a variety of options. Dark green vegetables like asparagus, leafy greens (kale, spinach, lettuce, etc.), and artichokes are excellent choices. Red and orange vegetables, such as bell peppers, are also great. Beans, peas, and lentils are not only non-starchy but also provide plant-based protein. Other vegetables like onions, mushrooms, and celery are also great options.

To incorporate more non-starchy fruits and vegetables into your diet, try making them the focal point of your meals. Aim for a simple formula: fill half of your plate with non-starchy vegetables, a quarter with protein, and the remaining quarter with starchy carbohydrates. You can also try simple swaps, such as cauliflower rice instead of white rice or mashed rutabaga instead of mashed potatoes. Snacking on vegetables like peppers, cucumbers, and broccoli is another easy way to increase your intake. You can also add more vegetables to your meals, such as starting lunch and dinner with a leafy green salad or adding a handful of greens to a smoothie.

Stop mindless snacking

Transitioning from the keto diet to a calorie deficit can be challenging, but it's important to remember that restrictive diets like keto are often unsustainable in the long term. To stop mindless snacking during this transition, here are some strategies to help you curb those random cravings:

Firstly, it's crucial to address the underlying causes of mindless snacking. Dietician Rebbca Schritchfield notes that snacking is often a form of distraction from stress or boredom. Recognising this pattern is the first step to breaking it. Instead of reaching for a snack, try to address the root cause of your snacking. Are you feeling stressed, anxious, or bored? If so, find alternative ways to manage these emotions, such as practising meditation or deep breathing exercises.

Secondly, make conscious food choices by being mindful of your hunger cues. Ask yourself if you are truly hungry before reaching for a snack. Listen to your body's signals, and only eat when you feel genuine hunger. This can help you develop a healthier relationship with food and reduce mindless eating.

Thirdly, create a structured meal plan and stick to it. Having designated meal and snack times can help reduce the urge to snack throughout the day. Plan your meals ahead of time, ensuring they are balanced and incorporate a variety of nutritious foods, including complex carbohydrates, lean proteins, healthy fats, and plenty of fibre. A well-structured meal plan will help you feel more satisfied after meals and reduce the likelihood of random snacking.

Additionally, practice portion control by serving your snacks in smaller containers or bags. This helps to visually remind you of the amount you are consuming and prevents you from constantly reaching into a large bag of snacks. You can also pre-portion your snacks into smaller bags or containers to easily grab when cravings strike.

Finally, keep tempting snacks out of sight and reach. Out of sight, out of mind! If you know certain snacks are your weakness, avoid buying them or store them in hard-to-reach places. This simple trick can help reduce the temptation to mindlessly grab a snack when you're not truly hungry.

Remember, transitioning from keto to a calorie deficit is a journey, and it's okay to seek support from a registered dietitian or nutritionist who can provide personalised advice and guidance.

Prioritise protein

When transitioning from the keto diet to a calorie deficit, it is important to prioritise protein. Here are some reasons why protein should be a key focus:

Maintain Satiety and Reduce Cravings

Protein is known to promote satiety, or a sense of fullness, which can help reduce cravings and prevent overeating. This is especially beneficial when transitioning to a calorie-controlled diet, as it can help you stay within your allotted calorie intake without feeling overly hungry. Aim for around 50 grams of protein per day to promote fullness and support your weight loss efforts.

Support Weight Loss and Muscle Maintenance

Protein is essential for weight loss as it helps preserve muscle mass while encouraging fat loss. When you are in a calorie deficit, your body may break down muscle tissue for energy in addition to burning fat. By ensuring adequate protein intake, you can retain your hard-earned muscle while losing weight. This is particularly important if you are physically active or engaging in strength training, as protein supports muscle repair and growth.

Increase Metabolic Rate

Protein has a higher thermic effect than carbohydrates or fats, meaning it requires more energy for your body to digest and utilise it. This increases your metabolic rate, resulting in more calories burned throughout the day. Additionally, a high-protein diet helps preserve lean muscle mass, which is crucial for maintaining a healthy metabolism.

Opt for Plant-Based Sources

While animal proteins are a good source of complete proteins, it is beneficial to include plant-based proteins in your diet as well. Beans, lentils, tofu, and edamame are excellent plant-based options that provide essential amino acids and support overall health. These foods are also rich in fibre, which aids in digestion, promotes a diverse gut microbiome, and helps you feel fuller for longer.

Make Gradual Changes

When transitioning from keto to a calorie-controlled diet, it is important to make gradual changes to your protein intake. Suddenly increasing your protein intake can be a shock to your digestive system, leading to issues such as constipation. Start by adding one or two servings of protein-rich foods to your daily diet and gradually increase your intake over time. This will help your body adjust and ensure better tolerance.

Get sufficient sleep

Sleep is an essential component of a healthy lifestyle, and getting sufficient sleep is crucial when transitioning from a keto diet to a calorie deficit. Here are some reasons why getting enough sleep is important and how it can support your dietary transition:

Sleep Affects Weight Loss

When you don't get enough sleep, your body is more likely to crave junk food and experience an increased appetite. Research has shown that sleep deprivation leads to late-night snacking, with a preference for high-carb and high-fat snacks. Additionally, a lack of sleep can cause you to eat larger portions, further contributing to weight gain. Getting sufficient sleep helps regulate your appetite and makes it easier to stick to your calorie deficit.

Sleep and Metabolism

Sleep plays a vital role in maintaining a healthy metabolism. When you don't get enough sleep, your body experiences a cortisol spike, a stress hormone that signals your body to conserve energy. This can make it more challenging to lose weight, as your body is more likely to hold on to fat. Sufficient sleep, on the other hand, helps regulate your metabolism and supports your body's ability to process and store fats efficiently.

Sleep Improves Decision-Making

A well-rested mind is better equipped to make healthy decisions. When you're sleep-deprived, your brain's frontal lobe, responsible for decision-making and impulse control, doesn't function optimally. This can lead to poor food choices and a higher likelihood of giving in to cravings. Getting enough sleep helps you stay focused and committed to your dietary transition.

Sleep Reduces Stress

Chronic sleep deprivation can increase stress levels and negatively impact your overall health. When you're transitioning from a keto diet to a calorie deficit, it's essential to manage stress effectively. Sufficient sleep helps regulate cortisol levels, reducing stress and promoting a sense of well-being. This can make it easier to stick to your dietary plan and avoid stress-induced emotional eating.

Sleep Supports Healthy Hormone Regulation

Getting enough sleep is crucial for maintaining healthy hormone levels. When you don't get enough sleep, your body may experience fluctuations in leptin and ghrelin, the hormones that regulate hunger and satiety. These fluctuations can lead to increased appetite and cravings for high-sugar, high-fat, and high-salt foods. Sufficient sleep helps keep your hormones in balance, reducing hunger cravings and supporting your dietary transition.

To ensure you get sufficient sleep, aim for 7-9 hours of sleep each night. Establish a bedtime routine, stick to a consistent sleep schedule, and create a relaxing sleep environment. Avoid heavy meals, caffeine, and screen time close to bedtime. By prioritizing sleep, you'll be better equipped to handle the challenges of transitioning from a keto diet to a calorie deficit, and you'll improve your overall health and well-being.

Frequently asked questions