Keto Weight Loss: What Comes After?

The keto diet is a low-carb, high-fat diet that has become popular for weight loss. While it can lead to rapid weight loss, it's challenging to stick to long-term due to its restrictive nature. So, what happens after you lose weight on keto? Many people will transition off the keto diet, and this transition period can be challenging. It's important to note that the keto diet shouldn't be followed forever, and long-term ketogenic diets can result in nutritional deficiencies. When transitioning off keto, it's recommended to gradually increase your carbohydrate intake, find your desired carb range, and add more protein to your plate. To maintain weight loss after keto, it's crucial to adopt healthy behaviours, such as regular physical activity, stress reduction, and consuming nutritious, whole foods.

You will likely gain weight back

Even if you've achieved your desired weight, it may be time to transition off the keto diet. The keto diet is highly restrictive, and long-term research is limited. Experts recommend staying on keto for a maximum of six months before reintroducing more carbs to your diet.

Transitioning off keto will have an adjustment period. If you go back to eating the way you did before starting keto, you'll likely regain the weight you lost. The key to keeping weight off post-keto is to adopt some of the healthy behaviours you developed while on the diet.

Strategies to Avoid Weight Gain

Pay Attention and Adjust as You Go

When transitioning off keto, pay close attention to how your body responds to the revised eating plan. If you notice your weight increasing, make some adjustments. You can reduce carbs to produce weight loss, or try "keto cycling," which involves following a keto diet for a few days, then having a day of higher carbohydrate consumption.

Scale Back Fat Intake Gradually

Since the bulk of the calories on the keto diet come from fat, you'll need to reduce your fat intake to make room for more carbohydrates. Slowly decrease your fat intake, especially saturated fat, while increasing lean proteins, vegetables, and wholesome carbohydrates like fresh fruits, whole grains, and beans.

Add Back Carbs Slowly

Once you've achieved your goal on the keto diet, go slowly when adding back some high-fibre carbs. If you're eating about 20 grams of net carbs per day on keto, try adding 5 or 10 grams of carbohydrates a day for a week and monitor your progress.

Avoid Previous Bad Habits

If you're cycling in and out of keto, you'll probably have to accept that you can't eat a lot of junk food, especially carbohydrates like breakfast cereals, snacks, ice cream, and sodas. Carbohydrates are usually the culprit behind weight gain.

Select Fewer Processed Foods

When transitioning to a less restrictive diet, think about the quality of the foods you're eating. Reduce the amount of processed meats like bacon, sausage, and lunch meat, as these have been linked to an increased cancer risk. Instead, select lean meats like fish, skinless poultry, and occasionally lean red meat.

Boost Physical Activity

Increasing your activity level will help you avoid gaining weight. Check with your physician for appropriate types of exercise that are suitable for you.

You need to transition to a new diet

Transitioning to a New Diet After Keto

Transitioning off the keto diet can be challenging, but with careful planning and a gradual approach, you can successfully adopt a new diet without undoing your progress. Here are some detailed guidelines to help you transition to a new diet:

Gradually Increase Carbohydrate Intake:

Start by slowly increasing your carbohydrate intake by adding an extra 10 grams of carbohydrates per day in the initial week. Opt for healthy sources of carbohydrates like whole grains, beans, fruits, and starchy vegetables. Monitor your weight and how you feel, and continue to adjust your carbohydrate intake accordingly. This gradual approach will help you find your desired carb range, which may vary depending on your goals and activity levels. Remember that there is no one-size-fits-all amount, so aim for a balance that allows you to feel good and maintain your weight.

Scale Back Fat Intake:

Since the keto diet is high in fat, you will need to reduce your fat intake to make room for more carbohydrates. Gradually decrease your overall fat consumption, especially saturated fats. At the same time, increase your intake of lean proteins, vegetables, and wholesome carbohydrates like fresh fruits, whole grains, and beans. This shift will help you transition to a more balanced diet while maintaining your weight loss efforts.

Add More Protein to Your Plate:

Consider incorporating more lean proteins into your diet, such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help you take advantage of the thermic effect of food, which is the number of calories required to digest a particular food group. Proteins have a higher thermic effect compared to carbohydrates, so they can aid in weight maintenance and provide a feeling of fullness.

Transition to a Similar Diet:

One recommended approach is to transition from keto to a diet that resembles the Mediterranean diet. This diet is often favored by dietitians and is ranked highly in health and wellness reports. It involves gradually adding high-fiber carbohydrates back into your meals while still emphasizing healthy fats, lean proteins, and a variety of whole foods.

Avoid Previous Unhealthy Habits:

If you are transitioning off keto and want to maintain your weight loss, it's important to be mindful of the types of carbohydrates you reintroduce. Avoid falling back into previous unhealthy habits, such as consuming high amounts of processed foods, sugary desserts, breakfast cereals, snacks, ice cream, and sodas. These foods are often high in calories, sugar, and unhealthy fats, which can lead to weight gain.

Select Fewer Processed Foods:

When transitioning to a less restrictive diet, focus on the quality of the foods you're eating. Reduce your consumption of processed meats like bacon, sausage, and lunch meats, as these have been linked to an increased risk of cancer. Instead, opt for lean meats like fish, skinless poultry, and occasional lean red meat. Plant-based proteins like tofu are also excellent alternatives.

Boost Physical Activity:

Increasing your physical activity levels can help you maintain your weight during this transition. Consult with your physician or a fitness professional to determine the appropriate types of exercise that align with your health goals and current fitness level.

You can't stay in ketosis forever

The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its ability to induce rapid weight loss. However, it is important to note that staying in ketosis—the metabolic state where the body burns fat instead of glucose for energy—forever is neither recommended nor feasible. Here are some reasons why:

Health Risks

The keto diet can be challenging to maintain due to its restrictive nature, and it may negatively affect your health in the long term. Firstly, long-term adherence to the keto diet can result in nutritional deficiencies, especially in fibre. Additionally, the diet may lead to increased cholesterol levels and a loss of bone density. The keto diet has also been associated with mood swings and brain fog, which can interfere with daily activities. As such, it is crucial to monitor your health and well-being while on the keto diet and be prepared to make adjustments or quit the diet if necessary.

Sustainability

The keto diet is notoriously difficult to maintain due to its restrictive nature. It requires a drastic reduction in carbohydrate intake, limiting net carbs to around 20 to 25 grams per day. This means cutting out not just sweets and desserts but also healthy sources of carbs like whole grains, legumes, starchy vegetables, fruits, and dairy. As a result, many people find it challenging to stay on the keto diet for an extended period. Even a modified keto diet that allows for more carbs can be challenging to maintain over time.

Weight Rebound

While the keto diet can lead to rapid weight loss, this weight loss may not be sustainable. When you stop the keto diet and revert to previous dietary patterns, weight rebound can occur, causing the lost pounds to quickly return. This is a common challenge for anyone transitioning off a restrictive diet like keto. However, there are strategies to mitigate weight gain during this transition, such as gradually increasing carb intake, focusing on nutrient-dense and minimally processed foods, and boosting physical activity levels.

Lack of Long-Term Research

The long-term effects of the keto diet are not yet fully understood due to limited research. While the diet has been shown to be effective for short-term weight loss, there is insufficient evidence to recommend it as a permanent dietary solution. As such, it is generally advised to follow the keto diet for a maximum of six months before reintroducing more carbs into your diet. This approach can help minimise potential health risks and provide a more sustainable and balanced approach to weight management and overall health.

You may experience keto flu

The keto diet is a popular choice for people looking to lose weight. However, it is important to be aware of the potential side effects, such as the "keto flu," which can impact your health and well-being.

The keto flu is a collection of symptoms that some people experience when they start the keto diet. These symptoms can include headache and brain fog, nausea, mood swings and irritability, cramps and muscle spasms, changes in sleep patterns, increased fatigue, and changes in bowel habits. The keto flu is thought to be caused by the body's adjustment to using fat instead of glucose for energy. While it is not a real flu, the symptoms can be uncomfortable and may interfere with your daily activities.

The risk of experiencing the keto flu varies from person to person and may depend on factors such as individual metabolism and overall health. However, there are ways to manage and prevent it. Here are some strategies to consider:

• Gradual transition: Instead of abruptly starting the keto diet, gradually reduce your carbohydrate intake over a period of a few weeks. This allows your body more time to adjust to the new way of eating.
• Stay hydrated: Drink plenty of water and electrolytes, as the keto diet can deplete your body's fluid and mineral stores.
• Get enough sleep: Ensure you're getting adequate sleep each night, as sleep helps regulate your body's functions and may reduce the intensity of keto flu symptoms.
• Supplements: Consider taking supplements such as MCT oil or exogenous ketones, which can help provide your body with an alternative source of energy and reduce the severity of withdrawal symptoms.
• Manage stress: Stress can negatively impact your body's ability to adjust to the keto diet. Find ways to manage stress, such as through meditation or light exercise.
• Monitor your symptoms: Keep track of your symptoms and their severity. If they become unmanageable or persist for an extended period, consider consulting a healthcare professional.

Remember, the keto flu is a temporary condition, and its symptoms should subside as your body adjusts to the new diet. However, if the symptoms persist or become severe, it may be a sign that the keto diet is not suitable for you, and you should consult a healthcare professional for personalized advice.

You may have unrealistic expectations

It's understandable that you want to see results quickly after starting a new diet like keto, but it's important to remember that weight loss can vary from person to person. While the ketogenic diet can promote weight loss if properly followed, it's important to keep in mind that the rate of weight loss may not be rapid, and that's okay. Small, consistent changes are the key to losing and maintaining weight in a healthy way.

It's tempting to aim for ambitious weight loss goals, but most experts recommend losing 1-3 pounds or about 0.5-1 kg per week, depending on your weight. If you adopt a new workout routine that involves weight lifting, you may gain muscle while losing fat, which is beneficial for your health.

Instead of relying solely on the scale, take weekly measurements of your arms, thighs, and midsection to track your progress. This will help you manage your expectations and avoid disappointment if the scale doesn't move as much as you'd hoped.

Remember that everyone's body is different, and your weight loss journey on keto may not look the same as someone else's. Focus on making sustainable changes and healthy choices, and the results will follow.

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more physically active, and consume whole, nutritious, low-carb foods whenever possible. It's also important to drink plenty of water, get enough sleep, and plan your meals to ensure you're getting a balanced diet.

Frequently asked questions