Keto Weight Gain: What's The Deal?

The keto diet is a low-carb, high-fat diet that has become popular for its potential to help people lose weight quickly. However, transitioning off the keto diet can be challenging, as it may lead to weight gain. This weight gain is often due to increased water retention and the body's shift back to burning glucose for energy. Additionally, the restrictive nature of the keto diet may lead to a rebound effect when individuals return to their previous dietary habits, resulting in excess calorie consumption. To avoid weight gain after stopping the keto diet, it is important to gradually reintroduce carbohydrates, maintain a balanced diet with lean proteins and healthy fats, and monitor calorie intake and physical activity to match one's total daily energy expenditure.

You may gain water weight

When you stop the keto diet, you will likely gain some weight back, and fast. This is mostly due to water weight.

When you reintroduce carbohydrates at more than 50 grams per day into your daily intake, you will start to restore glucose reservoirs in the form of glycogen into your muscles and liver. Every gram of glycogen carries with it 3-4 grams of water. This is where the immediate weight gain comes from.

You will also gain some fat weight if you eat more calories than you burn. However, if you continue to eat the same amount of calories as you did while on keto, you will likely stay at the same weight.

You may go back to old eating habits

It is common to gain back some weight after stopping a particular diet, and this can lead to a yo-yo effect with your weight. This is due to a return to old eating habits, and in the case of the keto diet, it is also due to the restoration of glucose reservoirs in the form of glycogen in your muscles and liver. Every gram of glycogen carries three grams of water, so this is where the immediate weight gain comes from.

If you go back to your old eating habits, you may find that your caloric intake increases. For example, you may start drinking more, buying high-calorie snacks, or accepting dessert offers. You may also find that your cravings and hunger increase, leading to binge eating. This can cause a vicious cycle where you have zero desire to stop eating keto.

Therefore, it is important to be mindful of your eating habits and make adjustments as needed. If you notice your weight increasing, reduce your carb intake or make other necessary changes. You may also want to track your weight and how you feel as you transition off the keto diet.

You may not be as health conscious

After stopping the keto diet, you may find yourself reverting to old eating habits and behaviours that contributed to weight gain in the first place. This is a common pitfall for many people who go on restrictive diets and then return to their previous way of eating. It's important to remember that the key to maintaining weight loss is adopting a new, healthier lifestyle rather than viewing keto as a temporary fix.

When you stop keto, it's normal to gain back some weight initially, which is mostly due to water weight. This happens because when you reintroduce carbohydrates, your body starts to restore glucose reservoirs in the form of glycogen in your muscles and liver. Every gram of glycogen carries three grams of water with it. So, if you were eating 20-25 grams of net carbs per day on keto, and then suddenly increase your carb intake, you will see a rapid increase on the scale.

However, this initial weight gain doesn't have to be permanent. The key to maintaining your new weight is to pay attention to your total daily energy expenditure (TDEE) and make sure your calorie intake matches your output. You can use online calculators and apps to estimate your basal metabolic rate (BMR) and track your calorie intake and physical activity levels. This will help you stay in a calorie deficit or at maintenance, depending on your goals.

Additionally, when you stop keto, you may find that you're less mindful of your food choices and portion sizes. Keto can be very restrictive, and when you transition off the diet, it's easy to fall into the trap of overeating or making less healthy choices. This is especially true if you were not eating enough calories or a variety of nutritious foods while on keto. A well-balanced diet that includes lean proteins, healthy fats, and complex carbohydrates is essential for maintaining weight loss and overall health.

Furthermore, keto can be challenging to stick to in the long term due to its restrictive nature. Many people find it difficult to sustain the extremely low-carb intake required for keto, and as a result, they may end up yo-yo dieting or constantly starting and stopping the diet. This can lead to weight gain over time as your body struggles to adjust to the constant changes in fuel sources.

Finally, keto may not be addressing the underlying reasons for your weight gain. If you have a history of emotional eating, binge eating, or a lack of physical activity, simply following the keto diet may not be enough to maintain weight loss. It's important to address these behavioural and lifestyle factors alongside your dietary changes to ensure long-term success.

You may have less willpower

It is important to note that the keto diet is restrictive and challenging to maintain over a long period. When transitioning off the keto diet, it is common to experience a decrease in willpower and an increase in cravings for high-calorie snacks, desserts, and sugary drinks. This can lead to a cycle of binge eating and weight gain.

To combat this, it is crucial to develop strategies to manage cravings and make healthier choices. This may include gradually reintroducing carbs, increasing protein intake, and finding healthier alternatives to satisfy your sweet tooth. Additionally, maintaining a calorie deficit and tracking your progress can help prevent weight gain.

However, it is essential to recognize that everyone's experience with the keto diet is unique, and some individuals may find it easier to maintain their weight after transitioning off the diet. The key to long-term success is adopting a sustainable and balanced approach to eating that works for you.

You may not be as mindful of what you're consuming

Transitioning off the keto diet can be challenging, and it's normal to gain back some weight, often due to increased water weight as you reintroduce carbohydrates. However, the key to maintaining your weight loss lies in your level of mindfulness and the dietary choices you make. Here are some insights and strategies to help you stay mindful and avoid overeating as you navigate life after keto:

Understand the Impact of Carbohydrates

Recognize that reintroducing carbohydrates can affect your hunger levels and cravings. Carbohydrates, especially refined carbs and sugars, can stimulate your appetite and make you prone to overeating. This is because they can cause fluctuations in blood sugar and insulin levels, triggering hunger and making it challenging to control portions. Being mindful of this effect can help you make informed choices about the types and amounts of carbohydrates you reintroduce.

Practice Mindful Eating

Mindful eating is a powerful tool for weight management. It involves paying attention to your body's hunger and satiety cues, choosing nutritious foods, and savouring each bite. When you eat mindfully, you're more likely to make conscious food choices, listen to your body, and avoid overeating. Practising mindful eating can help you maintain a healthy relationship with food and prevent weight gain.

Track Your Calorie Intake

While on the keto diet, you may have been meticulous about tracking your macronutrients and calories. As you transition off keto, continue to monitor your calorie intake to ensure you're not consuming more energy than you expend. This awareness can help you make adjustments and prevent weight gain. There are various calorie-counting apps and tools available to assist you in tracking your intake accurately.

Adopt Healthy Behaviours

The keto diet may have helped you develop some positive habits, such as cooking at home, reading nutrition labels, or choosing healthier alternatives. Maintaining these behaviours can support your weight loss maintenance efforts. Additionally, focus on eating whole, unprocessed foods and limiting highly processed options, as they tend to be high in calories, sugar, and unhealthy fats, which can contribute to weight gain.

Stay Active

Physical activity is a crucial component of weight management. It helps create a calorie deficit, boost metabolism, and promote overall health. Aim to incorporate a variety of exercises into your routine, including cardio and strength training. Consult with your physician or a certified fitness professional to determine the types and amounts of physical activity suitable for you.

Frequently asked questions