Carbs To Eat After Keto: Smart Choices For Your Diet

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 be an effective way to lose weight and manage certain medical conditions, it is not always beneficial to stay on it for a long time. When transitioning off keto, it is crucial to reintroduce the right types of carbs to avoid negative side effects and make a healthy switch.

Some people may choose to have a cheat day or meal while on the keto diet, which can be beneficial for staying motivated and teaching moderation. However, reintroducing carbs too quickly can lead to gastrointestinal issues, blood sugar spikes, and weight gain. It is generally recommended to start with 1-2 servings or about 10g of carbs per week for the first two weeks, gradually increasing from there.

When adding carbs back into your diet, it is best to start with unprocessed, natural carbs like fruits and vegetables, which are high in antioxidants and fibre. It is also important to continue eating lean proteins and healthy fats to stay full and avoid weight gain.

What carbs to eat after keto

Reintroduce carbs slowly

Reintroducing carbs after keto requires a slow and gradual approach to avoid negative side effects and make a healthy transition. Here are some tips for a smooth and controlled reintroduction of carbohydrates:

Start with Small Servings

For the initial two weeks, limit your intake to one or two servings or about 10 grams of carbs per week. This gradual introduction gives your body time to adjust and helps prevent gastrointestinal issues. You can also try increasing your carb intake by 10% each day during the first two weeks. Remember that the amount of carbs each person can tolerate may vary, so if you experience discomfort, consult a doctor or dietitian for a personalised plan.

Increase to Recommended Amounts

After the initial two-week period, start consuming the daily amount of carbs recommended by a healthcare professional or general guidelines based on your age, height, weight, and activity level. Generally, carbs should make up 45% to 65% of your total daily calories. For example, if you consume 2,000 calories per day, aim for 900 to 1,300 calories from carbs.

Prioritise Unprocessed Carbs

When reintroducing carbs, opt for unprocessed and natural sources. Include fruits and vegetables that are high in antioxidants and fibre, such as strawberries, carrots, and squash. These foods will help keep you full while reducing fat intake.

Choose High-Protein and High-Fibre Options

Focus on carbs that are rich in protein and fibre, such as beans, crackers with seeds, and sprouted breads. These carbs are digested more slowly, keeping you fuller for longer and aiding your body's adjustment.

Avoid High-Sugar Carbs

For at least the first two weeks, steer clear of carbs that are high in added sugar, such as cookies and doughnuts. These can cause blood sugar spikes, leading to tiredness, irritability, and increased sugar cravings. As a rule of thumb, avoid anything with more than 4 grams of added sugar during the initial transition phase.

Manage Portion Sizes

Even after the initial two-week period, continue to be mindful of portion sizes when consuming carbs. This will help prevent overconsumption and maintain a balanced diet as you reintroduce this macronutrient.

Focus on fruits and vegetables

When reintroducing carbs after keto, it's best to start with natural, unprocessed foods such as fruits and vegetables. These are packed with antioxidants and fibre, which help you stay full while adjusting to a lower-fat intake.

Strawberries, carrots, and squash are great options to begin with, as they are rich in fibre. A cup of blueberries contains around 21 grams of carbohydrates, while a medium-sized sweet potato has about 26 grams.

Fruits and vegetables are also excellent sources of probiotics, which can help to reduce gastrointestinal issues such as bloating when transitioning off keto.

It's important to note that even with the right choices, you may still experience some side effects like weight fluctuations, bloating, blood sugar spikes, and increased hunger for the first few weeks.

• Start with low-FODMAP carbs: These are easier to digest and less likely to cause gas and bloating. Examples include strawberries, carrots, and squash.
• Gradually increase your carb intake: Start with 15-20 grams of carbohydrates on the first day and slowly increase from there.
• Choose high-protein and high-fibre options: Beans, crackers with seeds, and sprouted breads will make the transition easier and help you feel fuller for longer.
• Avoid high-sugar carbs: Stay away from cookies, doughnuts, and other sugary treats for the first two weeks to prevent blood sugar spikes and increased cravings.
• Pair carbs with protein and fat: This can help slow digestion, increase fullness, and limit blood sugar spikes.
• Eat carbs before or after exercise: Your body will use carbs as fuel for your workouts or to replenish energy afterwards, making them easier to digest.
• Get enough sleep: Sleep makes it easier for your body to process carbs and adjust to the new diet.
• Consider a paleo or Mediterranean diet: These diets are similar to keto but include carbs in moderation, which can help you regulate your intake.

Choose carbs with high protein and fibre

When reintroducing carbs after a keto diet, it's important to focus on options that are high in protein and fibre. These types of carbs will help you feel fuller for longer and avoid any stomach issues that may arise from the reintroduction of carbs.

Beans are a great option as they are high in protein and fibre, and also provide your body with antioxidants and plant compounds. Beans have been linked to improved blood sugar regulation and a reduced risk of colon cancer.

Another option is crackers with seeds. Seeds are a good source of omega-3 fatty acids, fibre, and antioxidants. They also have a lower ratio of omega-6 to omega-3, which has been associated with a reduced risk of several chronic diseases.

Sprouted breads are also a healthy choice when reintroducing carbs. These types of breads are often made with whole grains, which provide your body with essential vitamins, minerals, and fibre. Whole grains have also been linked to a reduced risk of heart disease and improved blood sugar levels.

It's important to remember that the amount of carbs each person can reintroduce may vary, so if you experience any discomfort, it's best to consult with a doctor or dietician to find a plan that works for you.

Avoid high-sugar carbs

When reintroducing carbs after a keto diet, it is important to avoid high-sugar carbs. This is because carbs that are high in sugar can cause your blood sugar to spike, which can lead to a sugar crash that leaves you feeling tired and irritable, and can increase your sugar cravings.

It is recommended that you avoid any foods that have more than 4 grams of added sugar during the first two weeks of your transition off keto. This includes sugary desserts, breakfast cereals with added sugars, yogurts with added sugars, sugar-sweetened beverages, and processed meats. Instead, opt for carbs that are high in protein and fiber, such as beans, crackers with seeds, and sprouted bread. These carbs will keep you full for longer and give your body time to adjust to the new diet.

It is also important to note that even if you do everything right, you may still experience some physical effects, both positive and negative, when quitting a ketogenic diet. For example, you may have blood sugar fluctuations, weight gain, bloating, increased hunger, or more energy. It is crucial to be patient with your body and understand that some side effects are normal and expected.

Eat carbs before or after exercise

When reintroducing carbohydrates after a period on the keto diet, it is recommended that you eat most of your carbs either right before or right after you work out. This is because your body will use the carbs to fuel your workout or to replenish your body afterward, which will speed up your metabolism and make them easier to digest.

Before or After?

If you are engaging in high-intensity exercise, it is recommended that you eat a small amount of carbs before your workout. This will give you a boost of energy and improve your performance. However, if you are doing low-moderate intensity exercise, you won't need to eat carbs before your workout, and you can stick to the standard ketogenic diet.

For a smaller female, 25-30 grams of carbs before exercise is fine. For a larger male, 50-60 grams is appropriate. That's half a cup to a cup of rice or potato added to a meal.

It is best to eat simple, easily digestible carbs, such as liquids or high-glycemic foods that absorb fast into the body. This includes sweet tarts, white bread, and candy bars. However, the best sources of carbs are dextrose and glucose. You want to avoid fructose, as it goes directly to the liver to replenish liver glycogen instead of going to the muscle.

Instead of ingesting carbs post-workout, it is recommended that you have a high-quality protein shake to boost recovery and lean muscle growth. Eating carbs after your workout is entirely unnecessary.

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