Keto Diet: Switching In And Out Safely

The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet can be effective for weight loss, it is very restrictive and difficult to maintain. As a result, some people choose to cycle in and out of the keto diet, which can lead to physical side effects such as digestion problems, blood sugar spikes, and weight gain. However, there is limited research on the long-term effects of switching in and out of the keto diet, and it is important to consult a healthcare professional before starting any new diet.

Digestion problems

Switching in and out of keto can cause digestion problems. The keto diet is low in carbohydrates and high in fats and protein. This means that you may not be consuming enough fibre, which is essential for digestion. Fibre helps maintain bowel regularity and protects against digestive disorders such as hemorrhoids, stomach ulcers, gastroesophageal reflux disease (GERD), and diverticulitis.

The keto diet may also alter your gut microbiome. The microorganisms in your digestive tract play a central role in digestion, immune function, mental health, and disease prevention. Some studies have shown that the keto diet could damage the concentration and composition of gut bacteria, increasing inflammation and reducing good bacteria. However, other studies have shown inconsistent results, and more research is needed to evaluate the impact of the keto diet on the gut microbiome fully.

The keto diet may also lead to constipation, which is a common complaint for people on the diet. This is due to the lack of fibre-rich foods, increased dairy consumption, and reduced water intake. To treat and prevent constipation while on the keto diet, it is recommended to increase water intake, add more dietary fibre through keto-friendly, fibrous foods, and cut back on dairy.

Other gastrointestinal issues that may be caused by the keto diet include acid reflux and diarrhoea. The high-fat content of the keto diet means that there may be a delay in enzymes that digest fat, leading to fat being digested by bacteria in the colon. This can cause gas, bloating, and fat in the stool. Delayed stomach emptying may also lead to abdominal discomfort and an increased risk of regurgitation and heartburn.

It is important to note that these gastrointestinal issues may be short-lived, as your body may adjust to the keto diet over time. However, if symptoms persist or become severe, it is recommended to consult a healthcare professional.

Weight gain

Switching in and out of keto may lead to weight gain, but it is not inevitable. The key to avoiding weight gain is to transition slowly and mindfully.

Slow Transition

When coming off keto, it is important to transition slowly. A sudden influx of carbs and sugar can wreak havoc on your body. It is recommended to focus on hard-to-digest carbs that are high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted bread. It is also suggested to increase carb intake gradually, such as by adding in an additional 10 grams of carbohydrates per day for the first week.

Whole Foods

It is important to stick to whole, unprocessed foods when transitioning off keto. Processed foods are calorie-heavy, make you want to eat more, and do not provide optimal nutrition. Consuming high amounts of carbs can also put you back on the "blood sugar rollercoaster". The human brain runs much more efficiently on ketones than on glucose.

Physical Activity

Increasing your physical activity can help to maintain your weight during dietary transitions. Research shows that regular movement throughout the day has a greater impact on overall health than one heavy exercise session. This can be as simple as taking breaks to go for a walk or doing some stretches or yoga poses.

Portion Control

When reintroducing carbs, it is important to be mindful of portion sizes. After restricting carbs for a long time, it is easy to overdo it once you start allowing yourself to have them again.

Alcohol

Alcohol can impair keto weight loss results and make it more difficult to transition off the keto diet. Alcoholic drinks add extra calories, impair sleep quality, impair blood sugar regulation, and cause fluctuations in ketone production. It is recommended to keep alcoholic beverage consumption below two servings per day for men or one serving per day for women.

Blood sugar spikes

Switching in and out of the keto diet can cause blood sugar spikes, which can be dangerous for your health.

The keto diet is a very high-fat, low-carb, and moderate-protein diet. The goal of the diet is to force your body to use ketone bodies for energy instead of glucose, which is the body's preferred fuel source. When you restrict carbohydrates, your body will run out of glucose after 3 to 4 days, and this is when ketosis starts.

However, if you suddenly reintroduce carbohydrates to your diet, your blood sugar levels will spike. This is because your body will release insulin to take the glucose out of the bloodstream and store it in your fat cells for later use. While this is generally a good thing, if you have been in ketosis, this spike in insulin can be dangerous as it may lead to vessel walls being damaged. This can be especially harmful to people who are at a higher risk for cardiovascular disease.

Additionally, blood sugar spikes can cause jitteriness, mood changes, hyperactivity, and fatigue. It is important to note that these effects may vary from person to person, and some people may experience minimal effects when coming off the keto diet.

To avoid blood sugar spikes when coming off the keto diet, it is recommended to have a plan for reintroducing carbohydrates and to start with unprocessed carbs from whole grains, beans, legumes, fruits, and non-starchy vegetables. It is also important to introduce carbs slowly and gradually to avoid any gastrointestinal distress.

Brain fog

Causes

There are several factors that may cause brain fog when switching to a keto diet:

• Falling blood glucose levels: The keto diet involves cutting out most or all carbohydrates, which are the body's main source of glucose. This leads to a short-term reduction in glucose supply to the brain, resulting in brain fog.
• Insufficient ketone body production and utilisation: The brain can use ketone bodies as an alternative energy source to glucose. However, it takes time for the body to adapt and increase ketone production and utilisation.
• Dehydration and electrolyte imbalances: The keto diet can lead to increased water loss and electrolyte imbalances, particularly sodium deficiency, which can contribute to brain fog.
• Hormonal changes: Hormonal changes, especially those involving estrogen, such as during perimenopause, can impact cognitive function and contribute to brain fog.
• Lifestyle factors: Lack of physical activity, sleep deprivation, and poor diet can also play a role in causing brain fog.

Treatment

• Time: In most cases, brain fog is temporary and will resolve within a few days to a week as the body adapts to the new diet.
• Increase water and electrolyte intake: Ensuring adequate hydration and electrolyte intake, especially sodium and potassium, can help alleviate dehydration and electrolyte imbalances that may be contributing to brain fog.
• Gradually transition to the keto diet: Instead of abruptly changing your diet, gradually reducing carbohydrate intake over time may help reduce the severity of brain fog.
• Improve sleep quality and manage stress: Getting enough sleep and managing stress through relaxation techniques can help improve cognitive function and reduce brain fog.
• Exogenous ketone supplements: Taking exogenous ketone supplements, such as medium-chain triglycerides (MCTs), may help provide the brain with an alternative energy source and improve cognitive function.

Carb cravings

• Mindful eating: Pay attention to your hunger cues and stop eating when you're full. Try to eat most of your meals at home with minimal distractions.
• Go cold turkey or cut back slowly: Some people find success by quitting carbs all at once, while others prefer to gradually reduce their intake. Going cold turkey will intensify carb cravings during the initial days.
• Keep triggers out of sight: Avoid keeping desserts or other carb-rich foods in the house if you know you won't be able to resist them.
• Eat low-carb vegetables: Include non-starchy vegetables like kale, spinach, broccoli, and asparagus in your meals. These are nutrient-dense and contain fibre, which helps fill you up without adding extra calories.
• Get enough sleep: Sleep deprivation can increase your hunger hormone, making it harder to resist carb cravings. Aim for 7-9 hours of sleep per night.
• Stay hydrated: Drink plenty of water and electrolytes to support your body's fluid and electrolyte needs while on a keto diet.
• Don't restrict calories: The initial phase of keto is not well-suited for calorie restriction. With your body already adapting to a new fuel source, cravings will be harder to manage.
• Give it time: Adapting to burning fat for energy happens at different rates for different people. It may take a few weeks for your body to adjust, so be patient and ride out the cravings.
• Balance blood sugar: Consume balanced meals of high-quality protein, healthy fats, and low-carb veggies to maintain stable blood sugar levels and keep cravings at bay.
• Consume healthy fats: Dietary fat is crucial for satiety and can help prevent overeating. Include healthy fats like avocados, nuts, and eggs in your meals to curb carb cravings.
• Focus on protein: Include high-quality protein in your meals as it is satiating and leaves you feeling fuller for longer.
• Manage stress: Stress can trigger carb cravings, so cultivate healthy habits like spending time in nature, meditating, or nurturing relationships to minimise everyday stress.
• Adjust your macros: If you're struggling with keto, consider reassessing your macros. Play around with your daily carb intake and add back some carbs if needed to reduce cravings.

Remember, it's normal to experience carb cravings, especially when starting a keto diet. Don't be too hard on yourself, and allow your body time to adjust. If you're finding it challenging to manage cravings, consider consulting a healthcare professional or nutritionist for personalised advice.

Frequently asked questions