Carb Reintroduction After Keto: What To Expect

The keto diet is a very-low-carb, high-fat diet that can be effective for weight loss and managing certain medical conditions. However, because it is so restrictive, it is not recommended as a long-term diet. When reintroducing carbs after following a keto diet, it is crucial to do so gradually and with the right types of carbs to avoid negative side effects and maintain weight loss. This process is known as transitioning off keto and involves slowly increasing carb intake while continuing to consume healthy fats and lean proteins.

What happens when you introduce carbs after keto

Reintroduce fruits and vegetables first

When reintroducing carbs after keto, it is important to do so slowly and with a plan. This is because, while the keto diet can be an effective way to lose weight and manage certain medical conditions, it is very restrictive and not always beneficial to stay on long-term.

The first step in transitioning off keto is to reintroduce fruits and vegetables first. This is because fruits and vegetables are unprocessed and all-natural, giving your body time to adjust. They are also high in antioxidants and fibre, which will help you stay full as you decrease your intake of fats. Good options to start with include strawberries, carrots, and squash.

It is recommended that you limit your intake of new carbs to 1 or 2 servings, or about 10g of carbs per week, for the first 2 weeks. This will help to avoid gastrointestinal issues and give your body time to adjust. After this initial period, you can increase your intake of carbs to the recommended amount for your age, height, weight, and level of activity.

It is also important to continue eating healthy fats, such as olive oil, nuts, and avocados, as you reintroduce carbs. This will help to keep hunger at bay and prevent overeating and weight gain.

Avoid high-sugar carbs

When reintroducing carbs after keto, it is best to avoid high-sugar carbs for the first two weeks. This is because your body needs time to adjust to the change in diet. Consuming high-sugar carbs can cause a spike in your blood sugar levels, leading to tiredness, irritability, and increased sugar cravings.

High-sugar carbs include cookies, cakes, pastries, doughnuts, and other processed foods containing high amounts of added sugar. These "bad" carbohydrates are quickly digested, causing a dramatic rise in blood sugar and triggering your pancreas to release insulin. When your blood sugar levels drop, your energy levels dip, and you may experience increased hunger, leading to overeating or reaching for another sugary snack.

Instead, opt for complex carbohydrates such as beans, whole-grain breads and pastas, legumes, peas, fruits, and vegetables. These foods contain fibre, which slows down digestion and keeps you feeling full for longer. They also provide essential vitamins, minerals, and antioxidants that support the functioning of your body.

It is important to note that the amount of carbs each person can reintroduce may vary, so if you experience discomfort, it is recommended to consult a doctor or dietician for a plan that suits your individual needs.

Eat carbs with probiotics

When reintroducing carbohydrates after a keto diet, it is likely that you will experience some gastrointestinal issues, such as bloating. Eating carbs with probiotics can help keep these symptoms at bay, allowing you to start eating carbs gradually without any discomfort.

Probiotics are live microorganisms that have health benefits when consumed. They are often referred to as "good" bacteria that keep a healthy balance in your gut. Probiotics can be found in fermented foods such as yogurt, kefir, sauerkraut, miso, tempeh, kimchi, and some types of cheese. They can also be taken in supplement form.

When choosing probiotic foods, look for those that are unpasteurized, as the pasteurization process kills active, good bacteria. Additionally, opt for foods with \"live and active cultures."

• Yogurt: Look for yogurt with active or live cultures and avoid those with high amounts of added sugar. Yogurt is one of the best sources of probiotics and offers various health benefits, including improved bone, heart, and gastrointestinal health, as well as a reduced risk of diabetes and certain cancers.
• Miso: This Japanese seasoning is made by fermenting soybeans with salt and a fungus. It is a good source of protein and fiber and contains vitamins, minerals, and plant compounds. Miso has been linked to potential health benefits, such as reduced risk of cancer, obesity, and high blood pressure.
• Tempeh: A fermented soybean product that serves as a popular high-protein substitute for meat. The fermentation process reduces the amount of phytic acid, allowing for increased mineral absorption, and produces vitamin B12, making it a great option for vegetarians.
• Sauerkraut: Finely shredded cabbage that has been fermented by lactic acid bacteria. It is rich in fiber, vitamins, and minerals. Choose unpasteurized sauerkraut to ensure it contains live bacteria.
• Kimchi: A fermented, spicy Korean side dish made mainly from cabbage. It contains lactic acid bacteria that may benefit digestive health. Kimchi is high in vitamins and minerals, including vitamin K, riboflavin, and iron.

Remember to introduce carbs gradually to give your body time to adjust. Start with 1-2 servings or about 10g of carbs per week for the first two weeks, and then increase your intake to the recommended amount based on your age, height, weight, and activity level.

Eat carbs before or after exercise

If you're on a keto diet, you may be worried about consuming carbohydrates, but if you're exercising, you can stop worrying. According to bestselling author Diane Sanfilippo, "the reality is that exercise that demands glycogen gives you a bit of a pass to eat more carbs, even on a keto diet".

So, if you're exercising, when is the best time to eat carbs?

Before Exercise

If you're doing high-intensity exercise, a targeted ketogenic diet (TKD) can help improve your performance. TKD is a standard keto diet supplemented with carbohydrate intake before your workout. This will provide your muscle cells with fast-burning fuel essential for maximum effort activities lasting between 10 seconds and 2 minutes.

The best time to consume carbs is 30-60 minutes before your workout. During this time, you should eat around 25-50 grams of carbohydrates. The best sources of carbs for TKD are glucose gels, hard candies, gummy bears, sugary sports drinks (without high-fructose corn syrup), natural maple syrup/sugar, and dextrose supplements.

It's important to note that fat consumption should generally be avoided immediately before and after exercise as it slows down the digestion process.

After Exercise

Eating carbs after a workout is also beneficial, especially if you're doing high-intensity exercises. After a workout, your muscles are like squeezed-out sponges, just waiting for the carbs to come in. This is a good time to get some extra carbs to replenish muscle glycogen. For a smaller female, 25-30 grams of carbs is fine after exercise, and for a larger male, 50-60 grams is appropriate.

It's recommended to eat something starchy rather than something fruity because fructose will preferentially replenish liver glycogen over muscle glycogen.

A Combination of Both

If you're an athlete or regularly exercise, you can try a cyclical ketogenic diet. This is a "compromise" between a standard ketogenic diet and a cyclical ketogenic diet, meaning you increase net carb intake to promote high-intensity exercise performance, but you won't be out of nutritional ketosis for long periods.

Other Tips

• Listen to your body when choosing pre-workout snacks.
• Timing is crucial when planning your pre-workout meals. Most people find that eating 30 minutes to three hours before exercise is best, but you may need to fine-tune this window according to your personal preference.
• If you're transitioning off the keto diet, it's generally recommended that you give your body about 14 days to adjust to your dietary changes.
• To help your body process carbs as you transition off the keto diet, plan to eat most of your carbs either right before or right after you work out.

Eat lean proteins

Lean proteins are an essential part of a healthy diet, and this remains true when reintroducing carbs after keto. Here are some detailed tips on eating lean proteins during this transition:

The Importance of Lean Proteins

Protein is an essential macronutrient that plays a crucial role in various bodily processes. These include muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair, and nails, maintaining the pH of blood and bodily fluids, and supporting immune function. Therefore, it is vital to ensure you are consuming adequate amounts of lean protein, especially when reintroducing carbs after following a restrictive diet like keto.

Recommended Amount of Lean Protein

The recommended amount of lean protein can vary depending on individual factors such as age, weight, activity level, and health conditions. As a general guideline, it is recommended to consume 1.2-2.0 grams of protein per kilogram of body weight. However, this can vary depending on your lifestyle and goals. For example, a male who lifts heavy weights may require a higher protein intake, while a smaller female who doesn't do much weight lifting may need less. It is important to calculate your protein needs based on your specific circumstances.

Sources of Lean Protein

When increasing your lean protein intake, it is essential to choose healthy sources. Some excellent options include salmon, tuna, turkey, chicken, Greek yogurt, nuts, eggs, and lean meats. These foods provide high-quality protein that can help support your body's needs during the transition off keto.

Spacing Out Protein Intake

It is recommended to space out your protein intake throughout the day. Proteins are constantly being remodelled, and by spreading out your consumption, you ensure a steady supply of the building blocks needed for this process. Try to include lean protein sources in each meal and as snacks to maintain consistent protein levels in your body.

Combining Protein with Healthy Fats

When reintroducing carbs after keto, it is important to continue consuming healthy fats. This will help you stay satiated and prevent overeating. Aim for a balance of monounsaturated fats (such as olive oil, nuts, and avocados), polyunsaturated fats (such as sunflower oil, flaxseeds, chia seeds, and cold-water fish), and saturated fats.

Frequently asked questions