What happens when you end keto?

Weight gain. Bloating and other bathroom issues. Blood sugar spikes, which could cause fatigue and irritability. Increased hunger and sugar addiction.

health.clevelandclinic.org - How to Smoothly Transition Off the Keto Diet - Cleveland Clinic

Why is my stomach getting flatter but not losing weight?

It's possible to gain muscle and reduce body fat without actually seeing a change in your weight. This happens when you lose body fat while gaining...

Last updated Jun 23, 2020

How long will it take me to lose weight on keto?

Generally, you'll need to adhere to a caloric deficit of around 500 calories per day. At this rate, you should start to see noticeable weight loss...

Last updated Apr 11, 2020

Promotion

So you’ve followed the ketogenic diet for a few months now. You’ve achieved ketosis, lost some weight and (hopefully) experienced the intense mental clarity that keto-fanatics rave about. Advertising Policy Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But after months of eating high fat, high protein and very little carbs, how do you reset your body to eat normally again?

“It probably took you a few days to get into ketosis when starting off on the keto diet,” says registered dietitian Kristin Kirkpatrick. “So a sudden influx of carbs and sugar could wreak havoc on your body if you go wild with your diet.” If you don’t transition properly off the ketogenic diet, you could be setting yourself up for some not-so-pretty symptoms:

Weight gain.

Bloating and other bathroom issues.

Blood sugar spikes, which could cause fatigue and irritability.

Increased hunger and sugar addiction.

Instead, follow these three tips on how to effectively come off the keto diet.

1. Focus on hard to digest carbs

When looking to incorporate carbs back into your diet after severe restriction, Kirkpatrick recommends focusing on eating carbs that are high in protein and fiber. “Bean based pasta, crackers with seeds or sprouted breads are all great options when looking to bring carbs back into your diet,” she says. “Even starting to add in cashews or more avocados are great additions.” There’s a reason carbs stand for CarboHYDRATES. You’re naturally going to gain a few pounds when you reintroduce them back into your diet because they contain water. The key is to pick healthy, whole carbs that won’t cause gigantic spikes in your blood sugar. The worst thing you can do is go hog wild and start eating donuts and cookies. Instead, focus on the quality of the carbs and pick kinds that take more time to digest. Transitioning off the keto diet should take a few weeks. About 14 days is pretty reasonable for your body to adjust to the change. Some people find it helpful to increase their carb intake each day by about 10 percent, while others use an app to help keep track. Kirkpatrick suggests that the easiest way is to look at serving size and aim for two extra servings of carbs per day.

2. Be aware of the sugar pitfall

Is 4 tomatoes a day too much?

Can eating too many tomatoes cause problems? A. Eating too many tomatoes could lead to large amounts of Lycopene building up in your system....

Last updated Feb 22, 2021

What is the best thing to cook in an air fryer?

Veggies like broccoli, Brussels sprouts, potatoes, zucchini, mushrooms & onions, and cauliflower all turn out incredible in the air fryer. You can...

Last updated Aug 30, 2022

Promotion

Don’t trade keto fat bombs for sugar bombs! One of the benefits of the ketogenic diet is the low sugar intake and eliminating added sugar in your diet. “If you followed keto for a couple months, you probably noticed decreased sugar cravings,” says Kirkpatrick. “There’s research proving that sugar is addicting – so why would you want to go back to that?” A good rule of thumb is to avoid anything with more than 4 grams of added sugar. Also be aware of too much naturally occurring sugar, which can hide in things like honey and certain fruits. “If you have a bar that has 22 grams of sugar but it’s all from dates, that’s still not good and you’re going to spike your blood sugar,” she says.

3. Good habits help

When you first started keto, it probably took some time to educate yourself and learn about the diet. So coming off keto should be a similar and slow process. “Weight loss isn’t just about the food – your environment, support system and lifestyle all play a factor in it,” explains Kirkpatrick. “So when keto is over and those things aren’t aligned correctly, it’s going to be easy to fall back into old habits and regain the weight.” Staying hydrated is another important factor when working on healthy habits post keto. Being dehydrated causes irritability and can make you feel hungry when you’re actually just thirsty. It all goes back to choosing healthy, balanced meals and snacks. Regaining the weight can be scary, but eating healthy fats, lean protein and quality carbs can still lead to weight loss.

health.clevelandclinic.org - How to Smoothly Transition Off the Keto Diet - Cleveland Clinic

What do you line a meatloaf pan with?

For a loaf pan, you'll need a piece of parchment that's the length of the loaf pan and about three times its width. Spray or oil the pan, then...

Last updated Aug 19, 2020

What foods spike insulin?

The following can cause a person's blood sugar and insulin levels to spike: sugary drinks, such as soda, juices, and sports drinks. processed foods...

Last updated May 4, 2022

Promotion

What can I sweeten coffee with on keto?

Here are the 6 best sweeteners for a low-carb keto diet — plus 6 you should avoid. Stevia. Stevia is a natural sweetener derived from the Stevia...

Last updated Nov 21, 2021

Promotion

What are the no no foods on keto?

List of Foods You Can't Eat on the Keto Diet: Grains. Starchy vegetables and high-sugar fruits. Sweetened yogurt. Juices. Honey, syrup or sugar in...

Last updated Mar 22, 2020