How long can you stay in ketosis?

While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Keene, RDN, in White Plains, New York. Keene recommends staying on keto for six months max before reintroducing more carbs to your diet.

everydayhealth.com - How to Keep the Weight off After the Keto Diet | Everyday Health

How long does it take to see symptoms of ketosis?

Symptoms of the keto flu generally begin within the first day or two of removing carbs. For an average person, the keto flu can last a week or less...

Last updated Aug 25, 2020

Is it cheaper to use air fryer or oven?

Surprisingly, the air fryer offered excellent results for baking a cake at the lowest cost - only 8p and with delicious results. It also baked in...

Last updated Apr 22, 2020

Promotion

Transitioning out of the keto diet has its benefits. One, the keto diet generally advises eating 20 to 50 grams (g) of net carbohydrates per day. (Net carbs are total carbs with fiber subtracted.) To meet that goal, people have to cut out even healthy sources of carbs, like whole grains, legumes, starchy vegetables, fruit, and most dairy (such as yogurt and milk). Because of this restriction, many people will find that they can’t stay on keto for long anyway. What’s more, because there is such a long list of banned foods on keto, “long-term ketogenic diets can result in nutritional deficiencies,” says Keene. (Fiber is one that many followers fall short on.) It will be an adjustment period, but you can approach it in a smart way. If you get to your health or weight goal on keto then jump right back into the way you were eating (for instance: a standard American diet, which is high in sugar and saturated fat), you will 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 an excess of calories. You’ll no longer be imperiling your cholesterol by covering a chicken breast in butter just to meet your fat quota, for instance. RELATED: The 10 Best and Worst Fats to Eat on the Keto Diet Then there’s the fear about if 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 in weaning yourself off the keto diet, follow this expert advice for a successful transition into keto result maintenance:

1. Gradually Increase How Many Carbs You Eat

How many days does it take to lose weight by drinking lemon water?

Only 14 days and you can lose your extra pounds. The results will be perfect and your body will be really thankful.

Last updated Aug 22, 2019

Should I drink a protein drink before bed?

Protein has many benefits and having a certain amount of it before sleep optimizes its advantages. Slow-digesting protein in a bedtime shake...

Last updated May 24, 2021

Promotion

You’ve been counting carbs like crazy, and you’re probably an expert in 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. 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 differs depending on things like your goals and activity levels. Since there’s no one-size-fits-all amount, aim to get back to a number of carbohydrates that allow 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.

RELATED: Keto Made Me Thinner — Here’s Why I Quit the Diet

Consider increasing lean proteins (think: skinless chicken, fish, lean cuts of red meat), says Keatley. “This will help you take the advantage of the thermic effect of food, [which is the number of calories it takes to digest food],” Keatley says. 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.

1. Strawberries

You may have been able to get away with eating a very small amount (we’re talking ¼ cup) of berries, such as strawberries, to get your fruit fix on keto. Now you can eat enough to make it an actual snack. One cup of strawberry halves contains 12 g of carbs, along with 3 g of fiber (12 percent of the daily value) and 89.4 mg of vitamin C (149 percent DV).

2. Baby Carrots (or Any Carrots, for That Matter!)

This vitamin A–rich finger food is great for dipping into hummus. Ten baby carrots contain 12 g of carbohydrates.

3. Black Bean Soup

A ½-cup serving has 10 g of carbohydrates. Top with diced avocado. Not a fan of soup? Plain, cooked black beans will also do!

4. Edamame

What is the fruit of God's love?

“The fruit of the Spirit is love, joy, peace, patience, kindness, generosity, faithfulness, gentleness, self-control…” Those who are in Christ are...

Last updated Aug 3, 2022

How much can you lose on keto?

The keto diet changes the way your metabolism works by encouraging it to use ketone bodies instead of glucose for energy production. In the first...

Last updated Nov 21, 2019

Promotion

Next time you grab sushi, don’t be shy about ordering these soybeans as an app. Two-thirds of a cup of shelled edamame has 11 g of carbohydrates. Not to mention, edamame is also an excellent source of fiber, protein, iron, and vitamin C.

5. Kiwi

One vitamin C–packed kiwi contains just 12 g of carbohydrates, making kiwi a perfect snack to nosh on post-keto.

6. Butternut Squash

When you started on the keto journey, you may not have realized that many types of squash were likely off the menu. But with portion control it can be back on. In fact, ½ cup of baked butternut squash — rich in eyesight-friendly vitamin A — supplies 11 g of carbohydrates.

7. Watermelon

A super hydrating fruit (it’s mostly water), 1 cup of melon has about 12 g of carbs and just 46 calories. RELATED: A Complete Guide to Watermelon: Benefits, Risks, How to Eat, and More

8. Lentils

For the most part, on keto it’s likely you gave up all legumes, an unfortunate reality since they’re packed with fiber. Top a salad with ¼ cup of lentils for 57 calories, 4 g of protein, 10 g of carbs, and 4 g of fiber.

9. Oatmeal

On keto, you may have dabbled in “noatmeal” (it’s made with hemp seeds, flaxseed, and chia seeds) but now it’s time to bring back the real deal. A ½-cup serving of cooked oatmeal has 14 grams of carbs. Choose old-fashioned or steel-cut oats for the healthiest varieties. 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. One-half of a medium sweet spud has just 57 calories, but 13 g of carbs. So when you add them back, remember to keep portion size in mind. RELATED: How the Keto Diet Changed the Way I Think About Fat and Weight Loss

everydayhealth.com - How to Keep the Weight off After the Keto Diet | Everyday Health

Does adding cinnamon to water break a fast?

One teaspoon of ground cinnamon contains roughly . 8g net carbs and . 1g protein. So with the 1g total carbohydrates and protein rule in mind, then...

Last updated Apr 2, 2020

What can I eat before bed for weight loss?

What to eat if you're hungry before bed and don't want to gain weight A small bowl of plain yogurt topped with berries. A low-fat, sugar-free...

Last updated Jul 15, 2021

Promotion

What can diabetics eat all they want of?

Choose foods that are rich in nutrients fruits and vegetables. legumes, such as beans and lentils. whole grains, such as whole wheat and brown...

Last updated Jun 1, 2019

Promotion

What is carb creep?

You might have increased cravings, feel hungrier, and eventually, maybe you do start regaining the weight. "Carb creep" is a common phenomenon and...

Last updated Jun 10, 2018