Keto Weight Loss: When To Quit And Sustain Results

The ketogenic diet is a popular 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 result in weight loss, most people don't stick with the keto diet long-term. There are several reasons why someone might want to quit the keto diet, including the restrictive nature of the diet, health complications, or simply having reached their goal weight. Transitioning off the keto diet can be challenging, and it's important to do it slowly and gradually to avoid negative side effects. One of the biggest concerns for people coming off the keto diet is the potential for weight regain. However, with a thoughtful and gradual transition, it is possible to maintain weight loss and even experience additional health benefits.

Transitioning off keto: slowly reintroduce carbs

Transitioning off keto and reintroducing carbs should be done slowly and carefully. Here are some detailed tips for a smooth transition:

Have a Plan

It's important to have a strategy for reintroducing carbs to avoid falling back into old habits and regaining weight. Consult a dietitian to determine your goals and how to achieve them through your diet.

Get Familiar with Portion Sizes

After restricting carbs, it's easy to overindulge when reintroducing them. Check serving sizes and stick to them when consuming carbs for the first few times.

Start with Unprocessed Carbs

Opt for plant-based, whole-food carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables instead of processed carbs like pasta, doughnuts, and cupcakes.

Go Slow

Introduce carbs gradually to avoid gastrointestinal distress. Start with one carb-containing meal per day and gradually increase over a few weeks, depending on your body's response.

Focus on Hard-to-Digest Carbs

Choose carbs high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted bread. These take longer to digest and won't cause significant blood sugar spikes.

Be Aware of the Sugar Pitfall

Avoid sugary foods and added sugars. Focus on the quality of carbs and opt for kinds that won't spike your blood sugar. Stay hydrated, as dehydration can cause irritability and make you feel hungry.

Weight stability: consult a dietitian to maintain weight loss

Weight stability is a key concern when transitioning off the keto diet. The keto diet can be very low in calories, and weight loss can occur in a short amount of time. However, rapid weight loss can also lead to rapid weight gain. To help maintain healthy weight loss, it is recommended to seek the advice of a registered dietitian.

• Gradually increase your carb intake: Start by adding in one serving of starchy vegetables or fruit per day and slowly increase from there. This will help you avoid digestive issues and weight gain.
• Stick to whole, unprocessed foods: Avoid processed foods, as they are high in calories, sugar, and fat, and can lead to weight gain and inflammation.
• Incorporate more movement into your routine: Regular movement throughout the day can help with weight maintenance and increase your overall well-being.
• Continue to eat healthy fats: Healthy fats like avocado and olive oil are beneficial for your health and can help you feel satiated.
• Add more protein to your plate: Lean proteins such as beans, tofu, chicken, and fish can help boost your metabolism and support weight maintenance.
• Monitor your weight and how you feel: Pay close attention to your body's response to the diet change and make adjustments as needed.

Health implications: long-term keto may negatively affect health

While the keto diet can be an effective way to lose weight, it is not recommended as a long-term dietary solution. Most experts advise against staying on the keto diet for extended periods, and there are several health implications associated with long-term keto dieting that individuals should be aware of.

Firstly, long-term keto dieting may lead to an increased risk of heart disease. The high intake of saturated fats encouraged by the keto diet can result in higher levels of "bad" LDL cholesterol, which is a known risk factor for heart disease. Additionally, for those at high risk for heart disease, consuming increased amounts of saturated fat and cholesterol while reducing fiber from whole grains, beans, fruits, and starchy vegetables can further elevate cholesterol levels.

Secondly, long-term keto dieting may have negative effects on kidney function. The high protein consumption associated with the keto diet can place excess stress on the kidneys, particularly for individuals living with chronic kidney disease (CKD). This can worsen the long-term internal damage associated with CKD.

Another potential health implication of long-term keto dieting is nutrient deficiency. Restricting carbohydrates and favouring fats can lead to a lack of essential vitamins and minerals, such as selenium, magnesium, phosphorus, and vitamins B and C, which are typically obtained from a variety of vegetables, fruits, and grains.

Furthermore, the keto diet may cause liver problems, especially for those with pre-existing liver conditions. The high-fat content of the keto diet means the liver has to metabolize large amounts of fat, which can worsen existing liver conditions.

Lastly, long-term keto dieting may result in constipation due to the low intake of fibrous foods like grains and legumes. Additionally, low-carb diets have been linked to fuzzy thinking and mood swings, as the brain functions optimally when it has sufficient sugar from healthy carbohydrates as its energy source.

In conclusion, while the keto diet can be beneficial for short-term weight loss, it may have negative health implications if followed for extended periods. It is important to consult with a healthcare professional before starting any dietary plan, especially restrictive diets like keto, to ensure that it is safe and appropriate for your individual needs.

Exercise: increase physical activity to help maintain weight loss

Transitioning off the keto diet can be challenging, and one of the concerns people have is whether they will regain the weight they lost. The good news is that you will not necessarily gain back the weight if you are thoughtful during and after the transition. Here are some tips to help you maintain your weight loss through increased physical activity:

• Incorporate movement into your routine: Research shows that regular movement throughout the day has a more significant impact on your overall health than one heavy exercise session. You don't need to go for multiple jogging sessions; instead, take breaks during work to walk, stand up and stretch, or do a few yoga poses.
• Boost physical activity: Increasing your activity level will help you avoid gaining weight. Consult your physician for appropriate exercise types that fit your needs and capabilities.
• Create a workout schedule: Making a workout plan and sticking to it is an excellent way to develop a healthy exercise habit. Aim for three to four days a week, and choose a time that fits your schedule.
• Increase physical activity to create a calorie deficit: To lose weight, you need to create a calorie deficit, which can be achieved by reducing your calorie intake or expending more calories through physical activity.
• Adopt an exercise routine: Besides stimulating fat loss, exercising provides countless health benefits. It lowers your risk of chronic conditions like heart disease, diabetes, depression, anxiety, and obesity. Exercise helps build muscle, boosting your metabolism by increasing the number of calories burned at rest.

Food choices: eat whole, unprocessed foods

When it comes to food choices on the keto diet, the emphasis is on consuming whole, unprocessed foods. This means prioritising fresh, nutrient-dense options over highly processed, packaged, or convenience foods. Here are some guidelines and meal ideas for incorporating more whole, unprocessed foods into your keto diet:

• Shop the perimeter of the grocery store: This is where you'll typically find the meat, dairy, and produce sections, which offer a wide variety of unprocessed foods.
• Minimally processed is key: While technically, any food that has undergone some form of processing can be considered processed, the focus here is on avoiding ultra-processed foods. Think whole cuts of meat, raw vegetables, and plain full-fat dairy.
• Prioritise single-ingredient foods: A good rule of thumb is to choose foods that don't have a long list of ingredients. Opt for foods that are close to their natural state, such as eggs, avocados, nuts, and seeds.
• Choose healthy fats: Avocado, olive oil, and full-fat dairy products like cheese, cream, and butter are great sources of healthy fats on the keto diet.
• Include non-starchy vegetables: Add nutrient-dense, fibre-rich vegetables like leafy greens, broccoli, peppers, and mushrooms to your meals.
• Be mindful of processed meats: While meat is a staple on keto, some processed meats like bacon, sausage, and deli meats may be best consumed in moderation due to added ingredients or preservatives.
• Make your own snacks: Instead of relying on packaged keto snacks, try making your own using whole food ingredients. Examples include celery sticks with guacamole, hard-boiled eggs, or nuts and seeds.
• Cook from scratch: Preparing meals at home gives you more control over the ingredients and ensures you know exactly what goes into your food.
• Breakfast: Scrambled eggs with spinach and avocado, or a smoothie made with power greens, coconut cream, hemp seeds, chia seeds, and stevia.
• Lunch: Big salad with greens, vegetables, grilled meat, pumpkin seeds, avocado, and an olive oil and vinegar dressing.
• Dinner: Grass-fed steak or wild-caught salmon with grilled asparagus or zucchini, served with avocado or olive oil.
• Snacks: Macadamia nuts, avocado, bone broth, deviled eggs, or celery sticks with guacamole.

Frequently asked questions