Madeleine Hull
The ketogenic diet is a high-fat, moderate-protein, and very-low-carb diet that can be challenging to stick to in the long term. While it can lead to rapid weight loss, it is unsustainable and difficult to maintain. When transitioning from keto, it is important to do so gradually to avoid shocking your system and undoing your progress. This involves slowly reintroducing carbs, especially from healthy sources like whole grains, beans, fruits, and starchy vegetables. It is also crucial to monitor your weight, energy levels, and overall well-being during this transition period. Additionally, maintaining a balanced diet with lean proteins, healthy fats, and quality carbs can support weight loss and overall health. Consulting a dietitian or nutritionist can provide personalized guidance for a smooth transition off the keto diet.
| Characteristics | Values |
|---|---|
| Transitioning off keto | Takes a few weeks |
| Carbohydrates | Focus on hard-to-digest carbs, like beans, crackers with seeds, sprouted bread, avocados, cashews |
| Sugar | Avoid anything with more than 4 grams of added sugar |
| Portion sizes | Stick to one serving size |
| Carb types | Start with unprocessed carbs, like whole grains, beans, legumes, fruits, non-starchy vegetables |
| Frequency | Gradually introduce carbs, one meal or snack at a time |
| Calories | Increase calories |
What You'll Learn
Focus on carbs that are high in protein and fibre
When transitioning off the keto diet, it's important to focus on carbs that are high in protein and fibre to avoid experiencing negative side effects such as bloating, blood sugar spikes, and increased hunger. Here are some tips and food suggestions to help you do that:
Tips for Choosing Carbs
When reintroducing carbs, it's best to opt for carbs that are high in protein and fibre. These types of carbs will help you feel fuller for longer and will also help to regulate your blood sugar levels. Aim for whole, unprocessed carbs such as bean-based pasta, crackers with seeds, or sprouted bread. You can also increase your intake of avocados and nuts, such as cashews, which are good sources of healthy fats, protein, and fibre.
Suggested Foods
- Bean-based pasta: This includes pasta made from beans, such as black bean pasta or edamame pasta.
- Crackers with seeds: Look for crackers that include seeds such as flax seeds, chia seeds, or sesame seeds.
- Sprouted bread: Sprouted bread is made from whole grains that have started to germinate, making them easier to digest and richer in nutrients.
- Avocados: Avocados are a great source of healthy fats, fibre, and essential vitamins and minerals.
- Nuts and seeds: Nuts and seeds, such as cashews, almonds, and chia seeds, are high in protein and fibre, as well as healthy fats and various vitamins and minerals.
Transition Timeline
It's important to gradually reintroduce carbs over a period of a few weeks. Aim for about a 10% increase in your carb intake each day, and pay attention to how your body responds. Some people may prefer to use an app to help them keep track of their carb intake and how they're feeling. Remember that it's normal to gain a few pounds when reintroducing carbs, as they contain water.
Other Considerations
While focusing on carbs that are high in protein and fibre is a great strategy, there are a few other things to keep in mind as well:
- Avoid sugar: Try to avoid sugary foods and added sugars as much as possible. Sugar is addictive and can lead to blood sugar spikes and increased cravings.
- Increase physical activity: Incorporating more physical activity into your routine can help offset any weight gain and improve your overall health.
- Drink plenty of water: Staying hydrated is important, especially when making dietary changes. Water can also help you feel fuller and aid in digestion.
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Be aware of the sugar pitfall
Sugar is a key pitfall to be aware of when transitioning off the keto diet. While on keto, you will have become accustomed to a low-sugar diet, and "research proves that sugar is addicting", says registered dietitian Kristin Kirkpatrick. So, when reintroducing carbs, it's important to be mindful of your sugar intake.
Kirkpatrick recommends avoiding anything with more than 4 grams of added sugar. It's also important to be aware of foods with high levels of naturally occurring sugar, such as honey and certain fruits. For example, a bar with 22 grams of sugar from dates will still cause a blood sugar spike.
It's also important to be aware of simple carbs, which are short chains of sugar molecules that absorb quickly and can cause a spike in blood sugar and leave you feeling hungry. Simple carbs include table sugar and sugar syrups, as well as highly processed foods, which are also lacking in nutrients.
Instead, opt for complex carbs, which are found in whole, unprocessed foods, such as vegetables, whole grains, legumes, nuts, seeds and leafy greens.
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Gradually increase your carb intake
Transitioning off the keto diet should be done slowly and gradually. It is recommended to add 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. You can also increase your carb intake by 10% each day. Track your weight and how you feel, and increase the number weekly or every other week, depending on your goals.
It is important to be aware of the two different categories of carbs: simple and complex. Complex carbohydrates have more nutrients than simple carbs and are also higher in fibre. They take longer to digest since they are made up of long chains of sugar molecules. Complex carbs are found in whole, unprocessed foods, including vegetables, whole grains, legumes, nuts, seeds, leafy greens, and fruits.
On the other hand, simple carbs are short chains of sugar molecules that absorb quickly and can cause a spike in blood sugar and leave you feeling hungry. Simple carbs include table sugar and sugar syrups, as well as fruits, vegetables, and other whole foods. However, the effect of simple carbs is mitigated by the higher fibre content in these whole foods.
When reintroducing carbs, start with unprocessed carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables. Avoid processed carbs like pasta, doughnuts, and cupcakes, as well as simple carbs like sugar, soda, and candy.
It is also important to be mindful of portion sizes when reintroducing carbs. After restricting carbs, it is easy to overdo it once you allow yourself to have them again. Look up what one serving size is and stick to that.
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Find your desired carb range
The number of carbs recommended varies from person to person, depending on factors such as goals and activity levels. There is no one-size-fits-all amount, so it's important to find a number of carbohydrates that allows you to eat a greater variety of foods without feeling restricted while maintaining your weight and feeling good.
If you're unsure what range is right for you, consult a registered dietitian in your area who can help you meet your personal goals.
When reintroducing carbs, opt for carbs from healthy sources like whole grains, beans, fruits, and starchy vegetables.
It's also important to be aware of the two different categories of carbs: simple and complex. Complex carbohydrates are higher in fibre and take longer to digest, whereas simple carbs deliver calories but lack nutrients and can cause a spike in blood sugar.
As you move away from keto restrictions, it's best to steer clear of simple carbs such as sugar, soda, candy, and other sweets, as well as highly processed foods. Instead, concentrate on a diet rich in lean proteins, healthy fats, and complex carbs.
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Add more protein to your plate
Protein is an essential macronutrient that helps promote fullness and can be a great way to transition off the keto diet. Here are some tips to add more protein to your plate:
Choose Lean Proteins
When transitioning off keto, it is recommended to opt for lean proteins such as beans, tofu, chicken, fish, and lean cuts of red meat. These sources of protein are lower in fat and calories, which can help you manage your weight. Lean proteins are also a good source of essential amino acids, which are the building blocks of muscle and other body tissues.
Increase Your Protein Intake Gradually
It is important to increase your protein intake gradually when transitioning off keto. Start by adding an additional 10 grams of protein per day and slowly increase this amount over several weeks. This gradual approach will give your body time to adjust and help you determine your desired protein range.
Pair Protein with Carbohydrates
When reintroducing carbohydrates, it is beneficial to pair them with protein. This combination can help slow down digestion, boost fullness, and limit blood sugar spikes and crashes. For example, you can pair a piece of fruit with a handful of nuts or nut butter, or have a whole grain toast with peanut butter.
Opt for Plant-Based Proteins
While animal proteins are a good source of protein, it is also important to include plant-based proteins in your diet. Beans, lentils, tofu, and edamame are excellent sources of protein and can provide additional fibre and other nutrients. Plant-based proteins are also typically lower in saturated fat, which can be beneficial for heart health.
Include Protein at Every Meal
Aim to include a source of protein at every meal and snack. This will help you meet your protein needs and promote satiety throughout the day. For example, you can include eggs or Greek yoghurt at breakfast, beans or chicken at lunch, and fish or tofu at dinner.
By following these tips and adding more protein to your plate, you can effectively transition off the keto diet while promoting fullness and supporting your overall health. Remember to listen to your body and adjust your protein intake as needed.
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Frequently asked questions
It is normal to gain some weight when transitioning off the keto diet, but there are ways to minimise this. Dietitian Jill Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. When you do transition off keto, do so slowly. Dietitian Shoshana Pritzker recommends starting by adding carbs to one meal per day, and seeing how your body responds. Continue adding carbs one meal or snack at a time until you're comfortable eating them throughout the day.
Dietitian Alyssa Tucci recommends slowly decreasing your fat intake while upping your intake of lean proteins, vegetables, and wholesome carbohydrates, like fresh fruit, whole grains, and beans. Avoid highly processed foods and sugary drinks, which are high in calories, sodium, sugar, and/or saturated fat. Instead, opt for plant-based carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables.
The keto diet is very restrictive, and long-term adherence can result in nutritional deficiencies. Transitioning off keto will allow you to eat a greater variety of foods, which can improve your overall nutrition and make it easier to stick to a healthy diet. You may also experience increased energy, better mental concentration, and improved performance in HIIT workouts and endurance training.
