Keto Withdrawal: Weight Gain After Quitting Ketogenic 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 quickly, it is very restrictive, and most people cannot or should not stick to it long-term. As a result, many people wonder if they will gain weight when they stop keto and reintroduce carbs. The answer is not necessarily—provided you are thoughtful during and after the transition.

Plan ahead

It's important to prepare for an inevitable post-keto weight gain. Don't be scared if you see the numbers on the scale start to creep up—it does not mean you are a complete failure. It will take time for your metabolism and your body to recalibrate after stopping the keto diet (up to two weeks, according to some experts).

The second essential tip is not to go it alone. Talk with a healthcare provider, dietitian, or nutritionist to develop a personalised, sustainable post-keto plan. Continue having them check your blood work closely to make sure your blood glucose level and liver and kidney functions are in a healthy range.

• Exercise regularly: Regular exercise is a healthy choice for your post-keto life. Try to stick to a regular sleep schedule and exercise plan to curb post-keto weight gain. Burning 1,500 to 2,000 calories per week through physical exercise is recommended for maintaining weight loss.
• Eat healthy proteins and complex carbs: Dieticians recommend eating at least 50 grams of protein a day post-keto and focusing on more plant-based protein sources such as beans, lentils, tofu, and edamame. Avoid simple carbs (white pasta, white bread, potatoes, sugar, baked goods) because they can cause rapid spikes and troughs in your blood sugar, causing fatigue, irritability, increased hunger, and sugar cravings.
• Cook at home: Teaching yourself how to cook or making a commitment to eating more of your meals at home is a key strategy for maintaining your weight loss. In your own kitchen, you can control your portion size and how much butter, oil, salt, or sugar you add.
• Avoid weight cycling: Weight cycling is losing and regaining weight multiple times. The problem with going on and off the keto diet is that your weight may "yo-yo" up and down. Some studies suggest that weight cycling or yo-yo dieting may harm your health. The best strategy for achieving a healthy weight is to avoid weight cycling through a commitment to increased physical activity and healthy eating over the long term in a sustainable way.

Reintroduce carbs slowly

Reintroducing carbs slowly is a key strategy when it comes to transitioning off the keto diet without gaining weight. Here are some detailed tips to help you do this:

Start with unprocessed carbs

Rather than going straight for pasta, doughnuts, and cupcakes, opt for plant-based carbs when you first break up with keto. Focus on whole grains, beans, legumes, fruits, and non-starchy vegetables. These foods are high in fibre and will help you avoid blood sugar spikes and crashes. A good rule of thumb is to avoid anything with more than 4 grams of added sugar.

Go slow and steady

Take a slow and gradual approach when reintroducing carbs. Start by adding carbs to one meal per day and see how your body responds. If things are going well, gradually add carbs to another meal or snack. This approach will help you avoid gastrointestinal distress, such as constipation, that could come along with reintroducing carbs too quickly.

Focus on hard-to-digest carbs

When reintroducing carbs, prioritise carbs that are high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted bread. These types of carbs will help you feel fuller and will not cause gigantic spikes in your blood sugar.

Increase your carb intake gradually

Some people find it helpful to increase their carb intake each day by about 10%, while others use an app to help keep track. A good rule of thumb is to aim for two extra servings of carbs per day. This gradual approach will help your body adjust to the change.

Be mindful of portion sizes

After restricting carbs for an extended period, you may be more likely to overdo it once you start allowing yourself to have them again. When you first reintroduce carbs, pay attention to serving sizes and stick to the recommended amounts.

Remember, transitioning off the keto diet should be done slowly and mindfully. It's important to listen to your body and make adjustments as needed. By following these tips, you can help ensure that you don't gain weight when reintroducing carbs after keto.

Focus on complex carbs

When you stop the keto diet, you will not necessarily regain the weight, provided you are thoughtful during and after the transition. It is important to make a slow transition off keto, as any major diet change can impact your digestive system and weight. You should also continue to stick with a "clean" diet, avoiding processed foods to avoid excessive weight gain.

• Gradually increase your carb intake: Start by adding in starchy vegetables or fruit, one serving per day, and slowly work your way up. See how your body responds to the increased carb intake and adjust as needed.
• Choose healthy, complex carb sources: Opt for complex carbs such as whole grains, beans, fruits, and starchy vegetables. These foods provide more nutrients and fibre than simple carbs, which can help you feel full and satisfied while still enjoying a variety of foods.
• Pair carbs with healthy fats: Continue to include healthy fats in your diet, such as avocado, olive oil, nuts, and seeds. Pairing carbs with healthy fats can help slow the absorption of sugar into your bloodstream.
• Moderation is key: Even when incorporating complex carbs, remember that you don't need copious amounts. Keep your portions in check and listen to your body's hunger and fullness cues.
• Avoid processed carbs: Highly processed carbs, such as white bread, pastries, and sugary snacks, offer little nutritional value and can lead to weight gain and inflammation. Stick to whole, unprocessed foods as much as possible.
• Increase your activity level: Increasing your physical activity can help offset any weight gain and improve your overall health. Even simple movements like taking a walk or doing some yoga poses throughout the day can make a difference.

Avoid ultra-processed foods

Ultra-processed foods are defined within the NOVA classification system, which groups foods according to the extent and purpose of industrial processing. These foods are formulated with ingredients that are mostly for industrial use and go through multiple processes such as extrusion, moulding, milling, and more. They are also often modified by chemical processes and then assembled into ready-to-consume hyper-palatable food and drink products.

Ultra-processed foods include carbonated soft drinks, sweet or savoury packaged snacks, chocolate, candies, ice cream, mass-produced packaged breads and buns, margarines and other spreads, cookies, pastries, cakes and cake mixes, breakfast cereals, pre-prepared pies, pasta and pizza dishes, poultry and fish nuggets and sticks, sausages, burgers, hot dogs and other reconstituted meat products, powdered and packaged instant soups, noodles and desserts, and many other products.

Tips to Avoid Ultra-Processed Foods

• Cook more often: Cook at home more often, without using ultra-processed ingredients.
• Dine with friends and family: Studies show that people who dine together have better eating habits, such as enjoying more vegetables, fewer soft drinks, and less deep-fried food.
• Dine out on better choices: Restaurant meals can be fresh and healthy; they don’t need to be ultra-processed options. Challenge yourself to fill half your plate with vegetables wherever you dine, and choose items that are baked, poached, stir-fried, or grilled rather than deep-fried.
• Consider the source: Think about where your food comes from. If you have trouble figuring out where a food originated because it has been so highly manipulated, consider if it nourishes your body at all.
• Don’t be swayed by hype: Be wary of deceptive food marketing and advertising. Ultra-processed foods are often marketed as “healthy,” “natural,” and “organic.” While these words may describe the original ingredients, they don’t refer to the process of how the food was made.

Benefits of Avoiding Ultra-Processed Foods

By avoiding ultra-processed foods, you can reduce your risk of high blood pressure, heart disease, type 2 diabetes, and stroke. Additionally, you can improve the overall nutritional quality of your diet and promote long-term health and weight maintenance.

Exercise regularly

Exercise is an important part of maintaining your health and weight, especially after transitioning off the keto diet. The keto diet is not meant to be followed forever, and transitioning off it can be scary, but there are ways to keep the weight off.

Types of Exercise

When transitioning off keto, it is important to keep your activity level up throughout the day. This does not mean you have to start training for a marathon, but rather that you should try to incorporate some movement into your daily routine. This could be as simple as taking a few breaks from work to go for a walk, standing up and stretching, or doing a few yoga poses throughout the day.

If you are looking for more intense forms of exercise, there are a few types that pair well with the keto diet.

Low-Intensity Cardio

Low-intensity cardio exercises, such as jogging, running, or jumping jacks, can help with fat burning. These exercises maintain a steady pace and pump the heart, burning fat over a period of time.

High-Intensity Interval Training (HIIT)

HIIT is another option, but it is important to note that this type of exercise works best when paired with a diet that includes some carb intake. HIIT consists of short bursts of intense activity, such as lifting weights, push-ups, sit-ups, mountain climbers, or burpees.

Stretching and Flexibility Exercises

Stretching and flexibility exercises are great for supporting muscles and joints, especially if you are feeling stiff and tired from the keto diet. Some beginner yoga poses include child's pose, downward-facing dog, and cobra pose.

Strength Training and Core Exercises

Core and strength exercises are low-intensity exercises that help improve your alignment, strength, and control of movement. Examples include planks, squats, dips, and lunges.

Exercise and the Keto Diet

The keto diet is a very low-carb, high-fat, moderate-protein diet. This means that your body will be using fat as its primary source of energy instead of carbohydrates. As a result, you may experience decreased energy levels, especially when first starting the diet.

The keto diet may also impair muscle growth, as it can be difficult to consume enough protein and calories to maximize muscle mass. In addition, the keto diet may not be well-suited for high-intensity activities, as carbohydrates are the main source of energy for these types of exercises.

Therefore, it is important to be mindful of the types of exercise you choose to do while on the keto diet, and to adjust your expectations accordingly. For example, you may find high-intensity exercises more difficult while on the keto diet.

Transitioning Off Keto

When transitioning off the keto diet, it is important to do so slowly and thoughtfully. This means gradually reintroducing carbs and continuing to stick with whole, unprocessed foods. In addition, be sure to get regular exercise and movement throughout the day. By following these tips, you can help ensure that you don't gain back the weight you lost while on the keto diet.

Frequently asked questions