How much weight do you gain back when you stop 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.

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Can you live on eggs alone?

Eggs can be a healthful source of protein, but they should not be the only food a person eats. The egg diet may lead to weight loss initially, but...

Last updated Dec 2, 2020

How do I know when ketosis starts?

10 Signs and Symptoms That You're in Ketosis Bad breath. ... Weight loss. ... Increased ketones in the blood. ... Increased ketones in the breath...

Last updated Dec 5, 2021

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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

Can I eat salsa on keto?

Overall, salsa is a Keto friendly food. It is naturally low in carbs, but pay attention to nutrition labels. Many store bought brands add...

Last updated Oct 12, 2020

What happens if you don't eat enough fats on keto?

When you don't eat enough fat on keto, you deprive your body and your habituated brain of sugar, but you don't replace those calories with the...

Last updated Sep 15, 2020

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How often can you do an egg fast on keto?

A typical egg fast lasts between three to five days, as this will be enough to overcome a weight loss plateau and promote ketosis. It is not...

Last updated Jun 29, 2018

Is it OK to add raw shrimp to gumbo?

Authentic Creole flavors and so easy to make! I used pre-cooked/Cajun-seasoned shrimp which made this gumbo with okra that much easier, but you can...

Last updated Dec 9, 2019

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How many days does it take to get into ketosis while fasting?

between 2-4 days Similar to a Ketogenic Diet, fat is being broken down into fatty acids and ketones, a state of ketosis is achieved. If one's...

Last updated May 15, 2018

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What is the unhealthiest diet in the world?

The 6 Worst Diets for Sustained Weight Loss in 2022 Carnivore Diet. The carnivore diet requires eating mostly meat (along with some eggs and fat,...

Last updated Dec 15, 2019