Keto Diet: Weight Loss Even After Stopping?

The keto diet is a low-carb, high-fat diet that has gained popularity for its ability to induce weight loss. While the diet can be effective, it is not meant to be followed forever, and transitioning off it can be challenging. Many people who stop following the keto diet experience weight rebound as their body adjusts to a new eating pattern. To avoid this, it is important to make a gradual transition by slowly increasing your carbohydrate intake while decreasing your fat intake. This allows your body to adjust and can help you maintain your weight loss results. Additionally, focusing on nutrient-dense, whole foods, staying active, and managing stress can also help you keep the weight off after stopping the keto diet.

You're still eating too many carbs

One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis, a metabolic state in which your body burns fat for energy instead of glucose, you must drastically reduce your carbohydrate intake. This means that only around 5% to 10% of your total calories should come from carbs, which is a stark contrast to the standard dietary recommendation of 45% to 65%.

To achieve and maintain ketosis, it is recommended to reduce carbs to a range of 30 to 50 grams per day. This can be challenging, especially when first adjusting to the ketogenic diet, but it is crucial to stay within this range to achieve the desired weight loss results.

Even if you are no longer following a ketogenic diet, eating too many carbs can still hinder your weight loss goals. Carbohydrates are typically high in calories, so if you are consuming too many of them, you may be taking in more calories than you are burning. This caloric surplus can lead to weight gain or prevent you from losing weight.

Additionally, if you have been on a ketogenic diet for an extended period, your body may have become more sensitive to carbs. This is known as carbohydrate intolerance or carbohydrate sensitivity. When you reintroduce carbs after a period of restriction, your body may experience a more significant spike in glucose and insulin levels, which can lead to weight gain.

To manage this, it is important to gradually reintroduce carbs and monitor your body's response. Start with a small increase in carb intake and choose healthy sources like whole grains, beans, fruits, and starchy vegetables. Track your weight and how you feel, and slowly increase your carb intake over time.

It's important to note that individual carb requirements vary, depending on factors such as your goals and activity levels. Consult with a registered dietitian to determine the appropriate carb range for your specific needs and goals.

You're not eating nutritious foods

No matter what dietary plan you follow, eating nutritious, whole foods is the key to healthy weight loss. Consuming processed foods can hinder your weight loss efforts, even if they are keto-friendly. Snack bars, keto desserts, and other packaged foods are often high in calories but low in vitamins, minerals, and antioxidants.

To optimise your nutrient intake while losing weight, opt for unprocessed, whole foods. Include plenty of non-starchy vegetables, such as greens, broccoli, peppers, and mushrooms, to add nutrients and fibre to your meals. Choose healthy fats like avocado and olive oil, and lean proteins such as fish, poultry, and eggs.

Additionally, be mindful of your portion sizes, as it is possible to consume too many calories even when eating nutritious foods. Creating a calorie deficit, either by reducing your calorie intake or increasing your physical activity, is crucial for weight loss.

Examples of Nutritious Foods to Include:

• Full-fat dairy products
• Eggs
• Fish
• Pastured meats
• Poultry
• Avocado
• Olive oil
• Non-starchy vegetables (greens, broccoli, peppers, mushrooms)

Examples of Foods to Limit or Avoid:

• Snack bars
• Keto desserts
• Packaged foods
• Hot dogs
• Fast food

You're eating too many calories

When it comes to weight loss, it's not just about eating fewer carbs or fats; calorie intake matters too. Eating too many calories can hinder your weight loss goals, even if you've stopped the keto diet. Here's why:

Calories and Weight Loss

Calories are a unit of energy, and our bodies need a certain amount of energy to function properly. When we consume more calories than our bodies can use, the excess is stored as fat. This is true regardless of the type of diet you're following. So, even if you've stopped the keto diet and reintroduced carbs, it's important to be mindful of your overall calorie intake.

Creating a Calorie Deficit

To lose weight, you need to create a calorie deficit. This means eating fewer calories than you burn. You can achieve this by reducing your calorie intake, increasing your physical activity, or a combination of both. However, it's important to note that reducing calories too drastically can be harmful. Very low-calorie diets can slow down your metabolism and even lead to health problems.

Healthy Calorie Intake

The number of calories a person needs can vary depending on factors such as sex, age, and activity level. According to the Dietary Guidelines for Americans 2020-2025, the recommended daily calorie intake for weight maintenance is 1,600–2,400 calories for women and 2,200–3,000 calories for men. To lose weight, you would need to consume fewer calories than this. However, it's important to consult with a healthcare professional or registered dietitian to determine the appropriate calorie intake for your specific needs.

Calorie-Dense Keto Foods

Many of the foods recommended on the keto diet are high in calories. For example, avocados, olive oil, full-fat dairy, and nuts are all calorie-dense. While these foods can be part of a healthy diet, it's important to watch your portion sizes and not overdo it. Even if you're following a keto diet, overeating these calorie-dense foods can hinder your weight loss.

Snacking and Calorie Intake

Constant snacking can also contribute to consuming too many calories. This is especially true if you're snacking on high-calorie foods. Even healthy snacks like nuts, nut butter, and cheese can cause your weight loss to plateau if you're not mindful of portions and frequency. Opt for lower-calorie snacks like non-starchy vegetables or proteins to keep you feeling full without the extra calories.

Calorie Counting

Keeping track of your calorie intake can be a helpful way to ensure you're not overeating. There are many apps and tracking tools available that can help you monitor your calorie intake. However, it's important to note that meticulous calorie counting may not be sustainable or healthy for everyone, especially those with a history of eating disorders.

You're stressed and not getting enough sleep

If you're stressed and not getting enough sleep, this could be causing you to lose weight for a number of reasons. Firstly, stress and lack of sleep can cause your body to produce excess amounts of the hormone cortisol, often referred to as the 'stress hormone'. Increased levels of cortisol can encourage your body to store fat, especially in the belly area.

Additionally, those who are chronically stressed are often sleep-deprived, which has been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones such as leptin and ghrelin, causing an increase in appetite. This can lead to increased calorie intake, which may result in weight gain.

Chronic stress can also cause gastrointestinal distress, affecting the communication between the brain and the gastrointestinal (GI) system and making GI symptoms more apparent. This can lead to changes in your eating habits and subsequent weight loss.

To reduce stress and improve sleep, you can try techniques such as meditation or yoga, spending less time on electronic devices, and getting more physical activity.

You're not exercising enough

Exercising is an important part of staying healthy and can be crucial to losing weight. It stimulates the body's metabolism and burns calories. This may be especially important when following a keto diet, as the high-fat foods you eat are calorically dense. Burning calories through exercise can help you reach your desired weight.

To increase your physical activity, you don't need to dedicate large chunks of your day to the gym. Start by incorporating more physically demanding activities into your daily routine, such as taking the stairs, walking instead of driving, and standing instead of sitting at your desk. If you have the time, scheduled exercise is also very effective in aiding weight loss. Choose a physical activity you enjoy, such as yoga, pilates, dancing, cycling, or Zumba, to maximize your chances of success.

Remember, creating a workout schedule and sticking to it is the best way to bolster a healthy exercise habit. Set a goal of three to four days a week and choose a time that fits your schedule. To keep yourself motivated, prepare a gym bag in advance or lay out your exercise clothes before bed to stay on task for early morning workouts.

Frequently asked questions