How do I transition off keto without gaining weight?
“As you transition off the ketogenic diet, start to slowly decrease your fat intake while upping your intake of lean proteins, vegetables, and wholesome carbohydrates, like fresh fruit, whole grains, and beans,” she says. White refined grains and sugars should still be limited.
Transitioning off of keto will have an adjustment period, but you can approach it in a smart way. If you achieve to your health or weight goal on keto, then jump right back into the way you were eating previously (for instance: a standard American diet, which is high in added sugars and saturated fat), you’ll snap back right to where you started, says Alyssa Tucci, RDN, nutrition manager at Virtual Health Partners in New York City. “As you transition off the ketogenic diet, start to slowly decrease your fat intake while upping your intake of lean proteins, vegetables, and wholesome carbohydrates, like fresh fruit, whole grains, and beans,” she says. White refined grains and sugars should still be limited.
While you should still eat the healthy fats you've become accustomed to (like avocado and olive oil), decreasing the amount is key, otherwise you may wind up eating too many calories.
You might also wonder whether you’ll gain weight when you go off keto. It’s no secret that the tough part about weight loss is keeping it off, says Keatley. “The key to keeping weight off post-keto is to adopt some of the healthy behaviors you developed on the diet,” he says.
3 Expert Tips for Easing Off of the Keto Diet
For guidance on weaning yourself off the keto diet, follow this expert advice for a successful transition into keto-results maintenance:
1. Gradually Increase How Many Carbs You Eat
You’ve been counting carbs like crazy, and you’re probably an expert at it by now. This is not the time to completely stop counting. Add in an additional 10 g of carbohydrates per day for the first week, says Keene. Opt for carbs from healthy sources like whole grains, beans, fruits, and starchy veggies. Grab a pad of paper and track your weight and how you feel. Increase that number weekly or every other week, depending on your goals, she says.
2. Find Your Desired Carb Range
The number of carbs recommended is different for everyone, and it differs depending on things like your goals and activity levels. Because there is no one-size-fits-all amount, aim for a number of carbohydrates that allows you to eat a greater range of foods so that you “don’t feel restricted but can maintain your weight and feel good,” says Keene. If you’re not sure what range is right for you, find a registered dietitian in your area who will be able to help you meet your personal goals.
Consider increasing lean proteins, says Keatley. Potential options include beans, tofu, chicken, fish, and lean cuts of red meat. “This will help you take advantage of the thermic effect of food,” Keatley says. Thermic effect is the number of calories it takes to digest food. It takes about 20 to 30 percent of the calories in protein to digest a food, compared with about 5 to 10 percent of the calories in carbs, per nutrition database Examine.com.
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You may have been able to get away with eating a very small amount (we’re talking one-quarter cup) of berries, such as strawberries, to get your fruit fix on keto. Now you can eat enough to make it an actual snack. Per the United States Department of Agriculture (USDA), one cup of strawberry halves contains 11.7 g of carbs, along with 3 g of fiber and 89.4 milligrams of vitamin C.
2. Carrots
This vitamin A–rich finger food is great for dipping into hummus. One serving of baby carrots (about eight of them) contains 7 g of carbohydrates, per the USDA, while one raw carrot contains 5.75 g of carbs and 1.7 g of fiber.
3. Black Bean Soup
A half-cup serving has 10 g of carbohydrates, per the USDA. Top with diced avocado for a boost of heart-healthy fat. Not a fan of soup? Plain, cooked black beans are a great addition to a salad or tacos.
4. Edamame
Next time you grab sushi, don’t be shy about ordering these soybeans as an app. One cup of edamame has 13.8 g of carbohydrates, per the USDA. Edamame is also an excellent source of fiber, protein, and iron, and the legumes also contain vitamin C.
5. Kiwi
One vitamin C–packed kiwi contains just 10.5 g of carbohydrates, per the USDA, making kiwi a perfect snack to nosh on post-keto.
6. Butternut Squash
When you started on the keto journey, you probably learned that most types of squash were off the menu. But with proper portion control, it can be back on it. In fact, half a cup of baked butternut squash — rich in eyesight-friendly vitamin A — supplies 11 g carbohydrates, per the USDA.
7. Watermelon
A super hydrating fruit (it’s mostly water), 1 cup of watermelon has about 12 g of carbs and just 46 calories, the USDA notes.
8. Lentils
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It’s likely you gave up all legumes on the keto diet due to their carb content — but post-keto, it’s worth incorporating them into your meals again, since they’re packed with fiber. Top a salad with a quarter-cup of lentils for 58 calories, 4.5 g of protein, 10 g of carbs, and 4 g of fiber, as the USDA lists.
9. Oatmeal
On keto, you may have dabbled in “noatmeal” (a low-carb blend of hemp seeds, flaxseed, and chia seeds), but now it’s time to bring back the real deal. A half-cup serving of cooked oatmeal has 14 grams of carbs, per the USDA. Top with a dollop of nut butter or sliced nuts and blueberries.
10. Sweet Potatoes
Some of the last things you should add back into your post-keto diet are carb-rich whole-grain bread, brown rice, and potatoes, including sweet potatoes, says Keene, because it’s easy to pack in a lot of carbs at once with these foods. For example, half a medium sweet spud has just 57 calories, but 12 g of carbs, per the USDA. So, when you add them back in, remember to keep portion size in mind.
What Foods Should You Avoid Post-Keto?
When you were on the keto diet, certain foods, such as those high in sugar and highly processed foods, were off-limits. These are, by nature, high in carbohydrates. But unlike carb-heavy whole foods like oatmeal or beans, these processed foods are lacking in key nutrients, such as fiber, vitamins, and minerals. They also tend to be high in calories, as well as high in sodium, sugar, and/or saturated fat. That’s why you’ll want to avoid or limit these foods after a keto diet in order to maintain your health and weight loss results. Examples include:
Keto Means
Photo: Luca Nardone
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