Keto Weight Loss: Is It Permanent?

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that forces the body to burn fat for energy instead of glucose. While the keto diet can be effective for weight loss, it is not recommended as a long-term solution. When transitioning off the keto diet, it is normal to gain back some weight, but this is typically due to water weight. To avoid regaining all the weight, it is important to make a slow transition by gradually increasing your carb intake and reducing fat intake. It is also crucial to stick to whole, unprocessed foods, avoid previous bad eating habits, and incorporate physical activity into your routine. Additionally, monitoring your total daily energy expenditure and adjusting your diet and exercise accordingly can help maintain your new weight.

Make a slow transition off keto

Transitioning off the keto diet should be done slowly and gradually. Any major diet change can impact your digestive system and weight, so it's important to be mindful of how you transition to avoid negative side effects. Here are some tips for making a slow transition off keto:

• Take it slow: Start by slowly reintroducing carbs into your diet over the course of a few weeks. This will give your body time to adjust to the changes and reduce the risk of digestive issues.
• Focus on whole, unprocessed foods: Choose complex carbs found in whole, unprocessed foods such as vegetables, whole grains, legumes, nuts, seeds, leafy greens, and fruits. Avoid simple carbs like sugar, soda, candy, and other highly processed foods.
• Increase carbs gradually: Start by adding one serving of starchy vegetables or fruit per day and slowly increase your intake over time. This will help you monitor how your body reacts to the additional carbs.
• Maintain a healthy diet: Even as you reintroduce carbs, continue to eat a balanced diet with lean proteins, healthy fats, and complex carbs. Consider following a Mediterranean diet, which is rich in these foods.
• Be mindful of portion sizes: When reintroducing carbs, be mindful of portion sizes to avoid overdoing it. Look up serving sizes and stick to the recommended amounts, especially in the beginning.
• Avoid a sudden influx of carbs: Don't go straight for doughnuts, cupcakes, or other high-carb, high-sugar treats. These can cause blood sugar spikes and other negative side effects.
• Keep track of your progress: Consider using an app or a food journal to track your carb intake and how your body feels. This will help you make adjustments and ensure a smooth transition.
• Stay hydrated: Drinking enough water is important for overall health and can help reduce irritability and false hunger cues.
• Incorporate movement: Maintaining an active lifestyle can help with keeping the weight off and improving your overall well-being. This doesn't have to be intense—even taking a few walks throughout the day or doing some yoga poses can help.

Stick to real, whole, unprocessed foods

When transitioning out of ketosis, it's important to continue eating whole, unprocessed foods to avoid excessive weight gain. Obesity is often linked to the consumption of highly processed foods, which are calorie-dense, stimulate overeating, and offer subpar nutrition. Processed grains and sugar, in particular, contribute to weight gain and inflammation, which can lead to cardiovascular disease, metabolic syndrome, type 2 diabetes, and autoimmunity issues.

To avoid these issues, opt for clean, whole foods when reintroducing carbohydrates to your diet. Choose vegetable sources of carbohydrates, such as starchy vegetables and fruits. Start with one serving per day and gradually increase your intake over time. Additionally, consider incorporating ancient grains like amaranth, millet, and quinoa, which have not undergone selective breeding like modern wheat and corn products. Even when consuming grains, it's important to prioritise whole, unprocessed foods to maintain a healthy weight and avoid the negative health impacts of processed foods.

In addition to whole, unprocessed foods, it's beneficial to include healthy fats, such as avocado and olive oil, in your diet. However, it's important to reduce the amount of fat consumed compared to a ketogenic diet. By making these conscious food choices, you can effectively manage your weight and overall health during and after transitioning out of ketosis.

Incorporate movement into your routine

Incorporating movement into your routine is essential to maintaining your weight after transitioning off the keto diet. While it can be challenging to stick to a sedentary lifestyle, especially after achieving your desired weight, increasing your activity levels will help you maintain your weight and improve your overall well-being.

Research shows that regular movement throughout the day has a more significant impact on your health than an intense workout session. Aim for consistent activity rather than sporadic, strenuous exercise. This can be as simple as taking short walking breaks during work, standing up to stretch, or practising yoga poses throughout the day.

To make movement a seamless part of your routine, consider using a fitness watch or step counter in conjunction with a calorie-counting app. This combination will help you track your calorie intake and energy expenditure, ensuring they remain aligned. Additionally, consider incorporating resistance training into your routine, as it helps improve muscle strength and endurance and is highly effective for weight loss.

Remember, the key to maintaining your weight after keto is adopting a new lifestyle that includes both healthy eating habits and regular physical activity. By staying active and mindful of your dietary choices, you can successfully maintain your weight loss results.

Monitor your total daily energy expenditure (TDEE)

Your total daily energy expenditure (TDEE) is the number of calories you burn throughout a 24-hour period. These calories are used for your bodily functions, such as brain functions, breathing, and digestion, as well as all of your physical activity. TDEE includes everything from fidgeting to your exercise routine.

TDEE is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier. Your BMR is the minimum energy needed to maintain your vital organs while at rest in a temperate environment when the digestive system is inactive. In other words, it is the number of calories your body burns at rest.

There are a number of online calculators that can help establish your BMR. To that, you add what extra energy you use to formulate your TDEE. A good way of doing this is to use a calorie-counting app, in conjunction with a step or movement counter.

For example, if you are a 160-pound male, your BMR may be 1700 calories. If you use a fitness watch in conjunction with an app that counts your calories, you might establish that throughout the day, including at work and at the gym, you burn an extra 600 calories. Your TDEE is 2300 calories. This is the amount you should roughly consume throughout the day, using the calorie-counting app to track it.

If you are looking to lose weight, you can subtract calories to create a deficit. If you are looking to gain weight or muscle mass, you can add calories to create a surplus. To maintain your weight, simply aim to consume the same calories that you burn each day.

Avoid previous bad habits

Avoiding previous bad habits is crucial to maintaining weight loss after the keto diet. Here are some tips to avoid reverting to old habits that may hinder your progress:

• Selective Carbohydrate Consumption: Carbohydrates are often blamed for weight gain. When reintroducing carbs, opt for healthy, unprocessed carbs from vegetable and fruit sources. Avoid excessive consumption of processed carbs, such as bread, pasta, and sugar-laden snacks.
• Moderation and Awareness: Recognise that you may not be able to eat large amounts of junk food without consequences. Be mindful of your carbohydrate intake and practice moderation.
• Healthy Alternatives: Instead of processed meats like bacon, sausage, and lunch meats, choose lean meats like fish and skinless poultry. Plant-based proteins like tofu are also excellent alternatives.
• Gradual Transition: Avoid abruptly switching to a high-carb diet. Gradually introduce carbs back into your diet, allowing your body to adjust and preventing digestive issues.
• Physical Activity: Increasing your physical activity can help offset any weight gain. Incorporate movement into your daily routine, such as walking or yoga, to boost your overall well-being and maintain weight loss.
• Calorie Awareness: Understand that weight gain is primarily caused by excess calorie intake, not just carbs. Continue to monitor your calorie intake and ensure it aligns with your energy expenditure to maintain a balanced diet.

Frequently asked questions