Photo: Sarah Chai

How many pounds do you gain after keto?

It is normal to gain back some weight after stopping a particular diet – sometimes as much as 5-10 pounds, immediately. You should not worry too much about this, as it is not fat that you are regaining that quickly. In the case of the Keto diet, this will be primarily due to water weight.

vipsurg.com - Will I Regain Weight If I Stop the Keto Diet? - Bariatric Surgery Las Vegas

What is a good bedtime snack for weight loss?

People should look for snacks that are low in sugar, fat, and salt. They should also seek snacks high in nutrients such as fiber and protein....

Last updated Jul 3, 2021

Can you stack bread in air fryer?

Stacking food in an air fryer is not recommended unless the item is small and lightweight (such as fries) in which case the air is still able to...

Last updated May 28, 2022

Promotion

Will I Regain Weight If I Stop the Keto Diet?

Weight regain after a diet is a valid concern. Most studies demonstrate weight recidivism (returning to near or at your previous weight) following a diet. This can lead to a yo-yo type effect with your weight. The key to defeating weight recidivism after dieting is the same for all diets – adopting a new lifestyle. It is normal to gain back some weight after stopping a particular diet – sometimes as much as 5-10 pounds, immediately. You should not worry too much about this, as it is not fat that you are regaining that quickly. In the case of the Keto diet, this will be primarily due to water weight. When you re-introduce 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 grams of water. This is where the immediate weight comes from. The key to maintaining your new weight is to match your TDEE, or total daily energy expenditure. Everyone expends energy to keep their body’s vital functions going, even at rest. This is called your basal metabolic rate, or BMR. 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. There are many of these available for free on the Internet, but you can get quite fancy with them if you want. For example, if you are a 160 lb 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. There is much more honing that can go into changing your body composition of fat to muscle, based on the type of exercise you do and the ratio of macronutrients you consume. But the basic idea is that your intake should match your output. Following a Keto diet, you will have lost both total weight and your body fat percentage. If you choose to reintroduce larger ratios of carbohydrates into your intake, you can maintain that weight, and that fat percentage, by matching your consumption with the energy expenditure of your body.

Published on June 19, 2019 by Dr. Shawn Tsuda, FACS

Keto-Related Pages & Resources

What can you eat unlimited on keto diet?

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini,...

Last updated Aug 25, 2022

How do you kick start your metabolism?

Eat plenty of protein with each meal — 25 to 30 percent of your total daily calories — to boost your metabolism. Aim for at least 8 hours of high-...

Last updated Jan 31, 2020

Promotion

How many pounds does it take to go down a pant size?

The rule of thumb, Fernstrom says, is that losing 8 to 10 pounds translates to going down one size.

webmd.com - What to Wear While You Lose Weight - WebMD

There comes a time in every successful dieter's life when they stand befuddled in front of the closet, wondering what in the heck to wear. The clothes that fit a few weeks ago now hang in loose and unflattering folds. But with goal weight still several pounds away, it's not time to invest in a whole new wardrobe.

It's a happy dilemma, but a dilemma all the same. So what's a soon-to-be-slimmer person to do?

What not to do, the experts say, is to keep reaching for those same old baggy duds -- at least not after a certain point. Clothes not only make the person, they can make the person feel and look slimmer. And some say that dressing to look your best, no matter where you are in your program, can inspire you and help propel you further downward. That's the word from Judy L., a marketing consultant who lost 80 pounds in one year, going from a size 22 to a size 6 or 8.

Should you let pancake batter sit?

Q – Should I make my batter in advance? A – Ideally make your batter and let it rest for about 30 minutes before cooking. This allows the flour to...

Last updated Apr 9, 2019

Does intermittent fasting slow aging?

Intermittent fasting triggers multiple changes in your body that slow down aging by keeping cells and DNA healthy.

Last updated Aug 6, 2019

Promotion

How long can I 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...

Last updated Mar 26, 2020

Promotion

Is Gatorade Zero keto?

Technically, Gatorade Zero is keto-friendly. The low-carb sports drink is sugar-free and contains only one gram of carbs per serving, so it fits...

Last updated Sep 23, 2021