Transition out of keto: How to Keep the Weight off After the Keto Diet
How to Keep the Weight off After the Keto Diet
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
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
3. Add More Protein to Your Plate
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.
10 Foods to Add Back to Your Plate After the Keto Diet
Next, you get to plan what you’ll add back in. Here are 10 healthy foods to begin adding in again on your keto maintenance plan:
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!
RELATED: The 10 Best Sources of Fiber on the Keto Diet
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.
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.
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
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.
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
4 Top Tips for Transitioning off Keto without Gaining Weight
Ashley Gonzalez started her weight loss journey in January by kicking things off with the Ketogenic diet. Things were going well, until her weight loss came to a halt even though she still hadn’t reached her weight loss goals. If you’re no longer losing weight following Keto, or you’re finding it impossible to sustain, then it’s time to come off it. But that doesn’t mean you can immediately start eating bread again! Sorry. The reintroduction of carbohydrates to your diet should be done slowly so that you can successfully transition off Keto without gaining weight.
Top 4 Tips for Transitioning off Keto
Although Keto might have been helpful in initiating your weight loss, the ketogenic diet is not a long-term diet plan that is typically recommended unless trying to manage an acute medical condition. When carbohydrates are restricted from our diet, our bodies miss out on abundance of vitamins and minerals that are ordinarily provided by fruits and vegetables. Not only that, but carbohydrates are our bodies primary source of fuel in anaerobic performance. They also happen to be most people’s favorite food group ☺️ How many birthday parties have you been to with Keto cake or snacks? How easy is it to find something to eat on a menu at ANY restaurant when you’re on the keto diet? Answer: It’s not!
So transitioning to eating normally and in a way that is much more sustainable is inevitable if you’re doing Keto. We know it can be scary, but it is possible to go from the ketogenic diet to eating carbohydrates again without experiencing some of the common symptoms:
- weight gain
- bloating & bathroom difficulties
- blood sugar spikes
- increased hunger and sugar addiction
Of course, the scale may reflect some weight gain because carbohydrates contain water, so you’re body will naturally be carrying around more water weight. However, body fat gain and the other symptoms people commonly experience are avoidable if you follow these simple tips.
1. Add Carbohydrates Slowly
Going from less than 20grams of carbohydrates a day to 150 grams overnight, is not advisable! Your body needs to adjust slowly to avoid gaining weight. You’ll want to start by adding one extra serving of carbohydrates a day for a week. On week two, you can add two servings a day. Continue this way for a few weeks until you reach a balance of carbs that feels good for your body. Usually this is about 40% of your total calories. Don’t forget, at the same time as you’re adding in carbohydrates, you’ll need to be gradually reducing your fat intake too. Your final split of macronutrients might look like 40% carbohydrates, 30% fat and 30% protein.
2. Avoid processed and packaged foods
As you begin to add carbohydrates back in, staying clear of highly processed foods is definitely recommended. Choose primarily vegetables and fruits as they will provide your body with an abundant source of antioxidants, phytonutrients and fiber. As well as fruits and veggies, whole grains, beans and legumes are good choices to include. Essentially, you’ll want to be following a Paleo style diet for about 2 weeks.
3. Eat Balanced Meals
The best way to keep your blood sugar levels in check and avoid any surges or crashes in energy, is to eat a balanced meal. If you were following Keto correctly, then you were most likely keeping track of your food in a food diary app. You’ll want to continue to do that. We use MyFitnessPal which is great because you can see the percentage breakdown of each of your meals. Build your meals around that 40-30-30 percentage split and you’ll be eating a well-balanced meal. Now make sure your calories are well dispersed throughout the day. A general recommendation on the number of meals to eat in a day, is somewhere between 3-6 meals and 1-2 snacks a day depending on your schedule and training.
4. Continue to Workout
If you were working out while you were doing Keto then continue to do so. It’s important that you maintain your body’s activity and daily exertion. If you stopped training whilst you were doing Keto or you’re not already following a physical fitness program, that’s OK too. As you transition from Keto to flexible dieting you will probably find that you have an abundance of extra energy. Use it! Try to move a little bit every day. Do some yoga, go for a long walk with a friend or ride your bike to the store. Our bodies like to move!
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Keto to Flexible Dieting – Real Life Experience
Read on to find out more about our client Ashley’s real life experience of getting off Keto and switching to flexible dieting with the Own Your Eating program.
When did you start Flexible Eating & how did you get started?
I took the leap in transitioning from keto to flexible eating starting April of this year (2019). I bought the monthly Lifestyle Essential Membership and was given Laura Daniel as my coach. I have loved working with her!
What prompted you to get started?
Being strict clean keto wasn’t allowing me to perform well in the gym. It was leaving me tired and fatigued… I knew I needed carbs, I just didn’t know how to go about transitioning off Keto and how many carbs I should be eating.
How much weight have you lost?
Since we’ve been slowly reintroducing carbs, I’ve managed to bust through my weight loss plateau and lose another 3 lbs. in just under a month.
What other changes have you noticed in your body or in general?
Don’t even get me started on the energy increase! …. I can wear myself out in an intense workout and as I’m walking out the gym I will still get bursts of energy and feel like I can go again! It’s crazy!
My measurements are definitely going down. I’m super happy that my transition from keto to flexible dieting hasn’t made me gain weight or bloat!
I currently have less than 10 items of clothing that fit. Which is the ONLY down fall I can find so far ? lol.
What has been your biggest obstacle that you have overcome or are working on?
The first week I had a hard time eating carbs again. And being consistent with my numbers was a struggle too. But it was short lived and I managed to commit!
What’s the one thing you previously would have deprived yourself of on a diet that you now get to enjoy guilt-free?
Hmmm what doesn’t keto deprive you of?! ? Hahaha. OK obviously you can have all the fat, but I am just so happy to not feel restricted in any way anymore. I can have a social life again without food anxiety!
What’s one piece of advice you would give someone that is just getting started?
Consistency is key!
Congratulations Ashley! Your persistence and commitment to your goals is inspiring! ?? Keep up the amazing work! ??
Getting off Keto – The Takeaway
Although the Ketogenic diet can provide some short-term benefits, it’s not commonly recommended as a long-term diet. The mental sense of restriction combined with the prolonged period of vitamin & mineral suppression does not support our holistic concept of a healthy lifestyle. The good news is, it is possible to transition from Keto back to a life of eating carbohydrates and other foods you enjoy in moderation! Follow our top 4 tips for transitioning off keto and get the support you need with one of our experienced coaches. We’re here to take away any doubt or fears you might have about taking this step.
What Actually Happens to Your Body When You Stop the Keto Diet?
Regardless of the reasons you stop the ketogenic diet, there will be consequences to reintroducing carbs. Maybe you’ve decided you’re anti-diet, or perhaps you just want to enjoy meals without counting every macro. The key to transitioning off the low-carb, high-fat keto diet is to do it slowly. Reintroduce carbs to one meal a day gradually.
By transitioning in a slow and steady way, you might avoid uncomfortable side effects and reap benefits like these:
Better cholesterol levels — The absence of fiber-rich fruits and the abundance of meats high in saturated fat may have spiked your blood cholesterol. Slowly decrease fat and increase antioxidant-rich carbs by way of dairy, whole grains, fruits and vegetables. Try adding about 10 to 15 grams of carbs per day to the same meal for the first seven days. For example, if you have been consuming only 20 grams of total carbs each day, try adding 10 grams more of carbs to dinner each night for a week. Seven days later you’ll be up to 90 grams a day, and you may even sleep better, because eating carbs at night usually leads to more restful sleep. Stay at this carb level for a few days and see how you feel before introducing more.
More muscle — Proteins are the building blocks of muscle. Researchers have found that it generally takes 20 to 30 grams of protein consumed in one meal to turn on muscle synthesis. Usually, around 65 to 110 grams of protein are allowed on an 1,800-calorie keto diet. But you may not have gotten that, as most keto dieters focus mainly on fat. Going off keto may lead to gains in muscle mass. And that’s especially good news if you’re over 30 years; as we age, muscle synthesis begins to decrease. Less overall muscle mass means we burn fewer calories at rest and can eventually lose strength and mobility. To help the keto transition, gradually replace the higher-fat proteins you’ve been consuming with lean proteins.
Better energy — Claims of keto “turbo-charged energy” may have proven true for your short workouts, but for longer, more intense workouts, muscles need carbs. Without carbohydrates to build up glycogen stores, or muscle fuel, muscles will run out of gas. And when you don’t have the energy to work out, muscle loss can occur. This is especially true since carbs are necessary to renew and repair muscles. Ditching keto means you can enjoy having energy during workouts, especially if you fuel up with some of the best workout recovery snacks, like chocolate milk, fruit smoothies with protein powder and banana-egg pancakes.
More anti-inflammatory foods — One of the biggest benefits of going keto is the focus on eating lots of low-carb vegetables to help fill your plate. So hopefully you’ve gotten into a daily habit of eating cucumbers, red peppers, cabbage, cauliflower and other veggies. When you stop keto, you can eat a whole rainbow of veggies like antioxidant-rich sweet potatoes, white potatoes, carrots and squash. Eating more vegetables and fruits can reduce inflammatory markers in the body, and reducing inflammation is key for reducing disease risk. So it’s a big deal to again be able to eat mangoes, oranges, grapes, bananas, cherries and other fruits that weren’t allowed on keto.
Better gut health — More higher-carb, anti-inflammatory foods, like beans, lentils, whole grains and fruits, also means more fiber. The Dietary Guidelines recommend consuming whole grains daily, and beans and legumes should be eaten twice a week. To avoid constipation, introduce these foods slowly as part of the gradual increase in carbs.
Weight stability — Due to the slashing of calories and the lack of hunger that comes from a high-fat diet, a keto diet can end up being very low in calories. A very low-calorie diet equals weight loss — sometimes in a short amount of time. But when weight comes off quickly, it can go back on quickly. Realize that some water weight will naturally come back on. And to help maintain healthy weight loss, seek the advice of a local registered dietitian.
How To Transition Off Keto [Best Way And Alternatives]
So you’ve reached your weight loss goal using a ketogenic diet, now what?
You’re asking yourself how to transition off keto and not balloon back to your old weight right?
And you’d be right in doing so because it’s not the fat loss that’s hard…
It’s keeping the weight off.
6 out of 7 overweight individuals can successfully shed weight during their lifetime.
However, around 90% of those individuals will fail and keeping the weight off over the long term. What’s even worse is up to 2/3 of those individuals will gain back MORE weight than they lost.
How to transition off keto? The transition from keto, regardless of which diet you choose afterward, should be made alongside sustainable habits and lifestyle changes.
How to properly come off a keto diet
There are many reasons why people choose to end their ketogenic diet.
- You’ve reached your goal
- You miss carbohydrates
- You don’t feel as good as people said you would
- You just want to switch it up
Whichever the reason, I’ll cover how you can transition to some other popular “diets” while not ballooning back to your old weight.
Transitioning from keto to paleo
Transitioning from keto to paleo may be one of the most effortless transitions.
If your diet was filled with whole and unprocessed foods, you’re basically eating 90% “paleo friendly” foods.
If this is the case, the only difference now is adding in whole and unprocessed carbohydrates.
This includes any and all fruits along with starchy vegetables like potatoes, sweet potato, butternut squash, beets, etc.
It’s not that you could not eat these foods before, but you would probably only be able to eat so little of them before going over your carb allotment for the day.
Transition from keto to a “normal diet.”
When someone says they want to transition from keto to a regular diet, you need to realize that “normal” means different things to different people.
Take my girlfriend; for example, she grew up eating home-cooked meals full of lean proteins and vegetables. On the other hand, I grew up eating Costco frozen snacks, spam, and fast food.
So when I say “normal,” I’ll assume you want to be able to eat any and everything.
You basically don’t want to have any food restriction. If that’s the case, you’ll have to be more mindful of your food choices.
Reason being, this can open up the flood gates to what landed you in the predicament of trying to lose weight in the first place.
You might find yourself justifying little things here and there until you’re eventually back with your old eating habits.
Some simple tips for transitioning to a more “normal” diet include:
- Focusing on protein and vegetables first
- Not letting one bad meal de-rail you
- Planning ahead, especially if eating out
- Meal prepping
- Exercise, if you’re not already doing so.
Switching from keto to weight watchers
If you’re looking at switching from keto to weight watchers, you will be introduced into a point system.
Based on your age, weight, height, gender, etc. weight watchers will determine your daily point allowance, similar to how many calories you can eat in a day.
Although, Instead of tracking calories, different foods are assigned a certain amount of points.
Much like a “normal” diet, there are no foods off limits. Every food has a certain amount of points attached to it that you can find on their website or app.
There is no particular way to transition to weight watchers except to follow their plan and make adjustments when necessary.
Switching from keto to vegetarian
Maybe you’re doing a complete overhaul and switching from keto to a vegetarian diet.
You could potentially still remain on a keto diet, but you would need to be mindful of your food choices, especially when it comes to protein.
Only protein from animals contain all essential amino acids in the proper amounts needed to thrive, but you can combine things like nuts and seeds or include foods such as Greek yogurt (Fage, Two Good, and Oikos are great brands) and eggs and make do.
Aside from that, if you choose not to stay keto, then simply start incorporating plant-based carbs like potatoes, and even grains if you wish to include them.
Reintroducing carbs after ketosis
No matter which diet you choose to transition to after keto, it’s likely to contain a lot more carbs than you’ve been used to.
I’d recommend introducing carbohydrates slowly and gradually over a month.
Reason being, your body doesn’t contain the same digestive enzymes in once had before you going keto.
BUT, that’s nothing to worry about.
Once you start reintroducing carbohydrates, the body will up-regulate the enzymes required to digest carbohydrates, similar to the way your body increased enzymes needed to use fats and ketones when switching to a ketogenic diet.
What this looks like in practice:
- Week 1: 75g of carbs per day
- Week 2: 100g of carbs per day
- Week 3: 125g of carbs per day
- Week 4: 160g of carbs per day
Of course, this number will vary based on your overall intake and your specific needs.
Realize, that when you do reintroduce carbohydrates after keto, you WILL gain weight.
Again, not to worry, because most… if not all of that weight gain is increased glycogen (stored carbohydrates) and water weight.
Assuming you’re not going off the rails with your diet.
For every gram of carbohydrate stored, you will store around 3 grams of water along with it. If your tank is empty and you start filling it up, you can expect to gain anywhere from one to five pounds in just water alone.
Taking a break from keto for vacation
Wanting to take a break from keto for an upcoming vacation?
It may be a good idea to start reintroducing a small number of carbs a week or two before your vacation. We’re not talking about massive amounts of carbs, but 50-100 grams may be a good starting point.
For the same reason laid out above, your body simply doesn’t have the digestive enzymes to handle a lot of carbohydrates if you’ve been on a ketogenic diet for some time now.
Introducing a small number of carbohydrates before the vacation should better equip you to handle a less rigid diet.
You may also want to give my other article can you have a cheat day on keto a read.
What happens if you go off keto on weekends or have a keto cheat day once a week
First, if you are going to incorporate days of higher carbohydrates, I would at least spend a minimum of 3 weeks on a strict ketogenic diet before doing so.
In theory, this should allow you to become fat-adapted and make for a smoother transition when you jump back onto a keto diet.
How to get back into ketosis quickly after cheating or vacation
If you’re wondering how to get back into ketosis quickly after cheat or a vacation then simply just cut out your carbohydrates.
If you’re looking for the absolute quickest way to get into ketosis, then you would simply fast.
I find that regardless of what you do, you’ll generally be back into ketosis with 48-72 hours if you’re limiting your carbohydrates after a cheat or vacation.
You can read more about my self-experiment and how long does it take to get into ketosis.
Coming out of ketosis without gaining weight
Sometimes the scale can play tricks on us. Just realize that the scale can’t differentiate between muscle, water, fat, or food sitting in your gut.
If you’re looking to switch from a ketogenic diet to a diet with more carbohydrates without gaining weight, then you have two ways to go about it.
Sorry, some weight is inevitable. Remember that for every gram of carbohydrate your body stores you will store an additional three grams of water.
You can expect on average one to five pounds of weight gain, but realize it’s not fat and only water, glycogen, and even food in your gut (assuming you’re not going crazy eating everything in sight).
Slowly reintroduce carbs
If you want to forego the shock of gaining five pounds overnight, then the best method is to reintroduce carbohydrates SLOWLY.
Again, scroll up for an example of what you can do in terms of reintroducing carbohydrates over 4 weeks.
How to transition off keto wrap up
For many, keto is a lifestyle, and for others, it’s just a tool to achieve a certain weight or health outcome.
If you’re looking to transition off keto, your best bet is to reintroduce carbohydrates over a month slowly.
I’d suggest adding in 25 to 50 grams of carbohydrates to your daily intake per week.
Realize that some weight gain is inevitable, but it’s likely just water weight.
Have you transitioned off keto or still need some pointers? Let me know down in the comments below.
How to Transition off Keto —Without All The Nasty Side Effects
Maybe you’ve lost the weight and want to move to a more sustainable eating habit that includes healthy carbs.
What if you are sick of the side effects from the keto diet? What if you are not losing weight? Or worse, gaining weight when you don’t want to?
I asked folks in the keto group what the side effects were when they’ve quickly gone off keto without a plan. Here were some of there answers:
- “The opposite of constipation”
- “A three day hangover from a bit of pasta or rice”
- “Super painful stomach cramps”
- “Horrible heart burn”
- “Weight gain”
There is a safe and effective way to transition off the keto diet. It’s important that you do not just fall back into whatever old eating patterns you had before going keto! This could no only result in nasty side effects, but also, weight regain.
Weight regain after restrictive diets like this is SO common it’s almost textbook. In fact, about 80 percent of people who diet eventually regain the weight.
Restrictive dieting leads to changes in hormones, metabolism, and cognitive/attention functions that make it difficult to sustain long term and keep the weight off.
Yo-yo dieting can even increase the number of fat cells you have, making a bad situation even worse.
The idea of foods that boost metabolism is a great money-making opportunity.
Fat bombs and coconut oil can hack fat loss, protein powders that burn calories, teas that flush toxins and fat. It’s all marketing.
The bottom line is that the calories burned from digestion only account for 5 to 10 percent of your total calorie burn.
Calories burned due to digestion is called the Thermic Effect of Eating (TEE). Digestion is an active metabolic process and uses energy to complete.
The type of food that uses the most calories to digest is protein. Protein is very thermogenic, taking more energy than other foods to digest.
I have written an informative post on protein, so if you would like to learn more about this effect, read The Ultimate Guide to Protein.
THERMIC EFFECT OF EATING (TEE)
- Protein = 20 to 30 percent
- Carbohydrates = 5 to 6 percent
- Fats = 3 percent
Besides this, your body will use more calories, digesting whole foods that are minimally processed than it will with processed foods. Even protein powders, which are often marketed as metabolism boosters are processed foods
In fact, whey protein is very easily digestible and so, being processed and digested quickly, will not increase metabolism like chicken breast or salmon will.
This is discussed above but let’s dig a little deeper.
To increase metabolism, your diet must support your strength training routine and your daily activity (NEAT).
So, instead of thinking of foods that boost metabolism, think about how your diet can help you increase your energy to strength train and move throughout the day.
DIET FOR FAST METABOLISM:
- Plenty of protein
- Whole, minimally processed foods
- Healthy fats like EPA and DHA which have been shown to help burn an extra 400+ calories per day
- Enough carbohydrates to maintain energy for strength training (see my guide on Carbs)
- Enough calories to support your activity — remember, too few calories will cause a slow metabolism (efficient)
See more about this in my post on How to Increase Your Metabolism.
Reintroducing Carbs Without Canceling Out Your Results
One of the key features, dare I say ‘pitfalls’ of the ketogenic diet is its highly restrictive nature. Given that the keto diet carb limit can be as little as 20 grams a day, it takes a whole lot of willpower and determination to go through with this low-carb diet. You may have been faithful in following the diet (and congratulations, by the way), but for some reason or another, feel like it’s time to get off the low-carb wagon. Maybe you have been wondering if falling off the rails of ketosis might affect your well-deserved weight loss progress. Here is a foolproof guide on how to maintain weight loss after keto.
Anyone who has been on any weight loss program can attest to this fact – losing weight is easier when compared to maintaining the new weight. While there are many weight loss programs out there, none offers its users one thing – the guarantee that they will maintain their new weight even if they sway from their new lifestyle.
Granted, you cannot turn back to your old habits and expect to lose weight. But, can you abandon a diet and avoid gaining the lost weight back? More specifically, is there a way that you can stop keto dieting and maintain your weight?
How Does The Keto Diet Work?
The keto diet is a high-fat low carb diet that restricts the amount of carbs you can consume to as little as 20 grams a day (2). This way, you get most of your calories from fat, forcing your body to use different energy pathways. Instead of using carbs for energy, your body burns fat, thus entering a state of ketosis (3).
Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, start transforming your life now!
How To Maintain Weight After Keto?
There are many reasons why experts advise against following keto long-term, one of them being the fact that the low-carb, high-fat diet limits the consumption of nutrient-rich fruits, vegetables, and grains, which poses a concern for long term health.
With this knowledge, you might want to get off the keto diet after a while. But if you do, will you gain all the weight back? Indeed, if you fall into the same unhealthy eating habits you were accustomed to before beginning the keto diet, you will gain all the weight (and even more) back. However, there are some methods that you can use to ensure that your transition from keto does not have adverse effects on your weight loss journey.
Gradually Increase How Many Carbs You Take
The ketogenic diet drastically limits the amount of carbs you should consume a day – 20 to 50 grams to be precise (12).
When transitioning away from keto, one thing you can do is gradually increase your carb intake. You can begin by increasing the daily amount by 10 grams each week. While doing so, track your weight and how you generally feel.
Increase the intake each week or every other week, depending on your personal goals.
How To Maintain Weight After Keto: Try A More Flexible Keto Plan
In this approach, you do not phase out the keto plan entirely. Instead, you add a little more food into your diet. However, you have to ensure that you maintain a calorie deficit.
Weight loss is only possible through maintaining a calorie deficit. So, even if you decide to add more food into your diet, you are advised to do so without raising your carb intake too high, so that your body gets out of ketosis.
You just need to eat a little bit more fat and protein than you have been eating.
Read More: Calorie Deficit But Not Losing Weight: What’s The Culprit Behind It?
Add More Protein To Your Plate
Lean protein such as skinless chicken, fish, and lean cuts of red meat have a high thermic effect. This means that they contain elements that either boost your metabolism naturally or are high in fat or protein; which requires more energy to digest and therefore, raise your metabolism.
Foods with low thermic effects, such as carbohydrates, cost the body relatively little energy to digest and metabolize.
How To Maintain Weight After Keto: Switch Your Focus From Fat Loss To Muscle Gain
While fat loss may be your primary goal while going on the keto diet, you may want to switch things up a little bit.
This approach, however, is not necessarily geared towards weight maintenance. By focusing on muscle gain, you maintain a low body fat percentage while adding more muscle mass.
A high muscle mass:
- Improves metabolic flexibility
- Strengthens bones
- Reduces the long term risk of type 2 diabetes
- Makes it harder to regain fat
To increase your muscle mass, focus on resistance training. As you will be building mass, you will need to add more calories and protein in your diet but keep carbs low.
You should only add more carbs around workouts alone.
Transition To A Low-Carb Non-Keto Diet, Such As Paleo
You could also opt for a less restrictive diet that allows you the flexibility to eat extra vegetables that the keto diet does not ‘allow’. However, avoid taking junk food and stick to Paleo foods only.
This change adds variety to meals, which is always a welcome addition to any diet.
While transitioning to a low-carb diet, start by raising your carb limit by 10-20 grams, and maintain it for one to two weeks before reassessing again.
However, once you begin transitioning, you might gain a pound or two. Don’t worry, though, as this is mainly water weight.
How To Maintain Weight After Keto:
Try Intermittent Fasting
Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time before regularly eating again (19).
The main idea behind intermittent fasting is that you have an “eating window,” during which you do not limit your food intake, and periods of fasting when you refrain from eating.
Intermittent fasting offers a wide array of benefits, such as fat loss, lower levels of cholesterol, lower blood sugar, better health in general, and increased longevity.
There are various methods of doing intermittent fasting. You could try:
Intermittent fasting also has its downsides. For one, people on this kind of diet may not eat enough nutrients, such as fibre. This can increase the risk of cancer and have an adverse effect on digestive and immune health.
Read More: The Warrior Diet: Benefits, Side Effects, And Weight Loss
To maintain your keto diet weight loss, adopt a more active lifestyle. This will not only help keep the weight off, but it will also improve your general well being.
Practise regular movement throughout the day by taking frequent breaks, going on walks often, and stretching or doing yoga during the day (10).
The benefits of regular movement cannot be overlooked. In fact, maintaining regular activity throughout the day has proven to have a much more significant impact on your overall health than one heavy exercise session.
Summary On How To Go Back To Eating Normal After Keto And Maintain Weight Loss:
- Do it gradually
- Add more protein to your diet
- Adopt a more flexible keto plan by adding more food – as long as you remain in a calorie deficit
- Switch your focus from fat loss to muscle gain
- Transition to a low carb non-keto diet, such as Paleo
- Try intermittent fasting.
- Be active throughout the day
How Much Weight Can You Lose On Keto?
In the first week, you may lose 2 to 10 pounds of water weights. The first month could see you losing 4 to 10 pounds (about 1 to 2 pounds a week).
Although the results vary from person to person, you might expect to lose at least one pound of fat per week.
To determine whether a diet is safe or effective, you must look at four things:
- How it changes your body’s composition. The best diet is one that reduces your body fat. Many fad diets are known to help in the loss of water weight and not fat loss, which is counter-productive, as it is so easy to gain water weight back.
- How it affects your overall health and wellbeing. Any diet that causes you stress, anxiety, and generally has a negative effect on how you feel about yourself should be abandoned. Avoid diets that have a negative impact on your mental health.
- If it has long-term benefits or if you can follow the diet long term. Generally, if you cannot follow a diet for its long-term benefits, ditch it. A good diet is one whose benefits can be enjoyed months (even years) to come. If you cannot keep up with a diet, then maybe it is not for you. Pick a plan that is feasible for you.
- If it meets your nutrient needs or goals. Your diet should not have a negative impact on your health. The diet should not negatively impact your body’s ability to ward off diseases.
So, does the keto diet fulfil all these requirements? To demystify this, we first have to look at how the keto diet works.The keto diet is a low carb diet that limits carbs, such as those in grains, starchy vegetables, and fruit. The diet puts emphasis on the consumption of foods high in protein and fat.
Keto restricts the type and amount of carbs you eat and focuses more on fats and proteins, such as:
- Non-starchy vegetables, and
- Fats and oils
It excludes and limits most grains, legumes, fruits, bread, sweets, pasta, starchy vegetables, and some nuts and seeds.
How Many Carbs To Stay In Ketosis?
The keto carb limit for most people is 20 grams. The diet suggests that a person consume less than 20 grams of carbs a day so that you can enter ketosis.
Ketosis occurs when you do not have enough glucose (sugar) for energy, so your body breaks down the stored fat, converting it to ketone bodies which can be used for energy.
The carb limit for keto is miles ways from what is generally recommended. Dietary Guidelines for Americans recommends that carbs make up 45-65 percent of your daily calorie intake.
Ergo, if your daily calorie intake is 2000 calories, then carbs should make up 900 to 1300 calories, which would be 225 to 325 grams.
For this reason, following the keto diet has potential side effects, such as:
- General malaise
- Bad breath
- Skin rashes
- Constipation or diarrhoea
- Muscle cramps.
Mayo Clinic states that this high-fat, very low carb diet is thought to have brain-protecting benefits (21). As many as half of young people with epilepsy had fewer seizures after following the diet (5).
Some early research also suggests that it may have benefits for blood sugar control among people with diabetes.
However, there is very little evidence to show if the keto diet is efficient or even safe over the long term for anything other than epilepsy. Furthermore, the diet cuts out many healthy foods, which may make it difficult for you to meet your daily micronutrient needs.
All in all, the diet may be recommended for some people with uncontrolled epilepsy. However, its high-fat content plus the limits on nutrient-rich foods may pose a concern for long term health.
Also, eating large amounts of fat and protein from animal sources increases your risk of heart disease and certain cancers.
Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – BetterMe app has got you covered! Improve your body and revamp your life with us!
Why Are You Not Losing Weight On Keto?
Very few things are as unmotivating as putting in all your effort into something and not seeing the results. As the keto diet is highly restrictive, it takes a lot of determination. It is no shock, therefore, when one gets frustrated when their input does not give them the desired results.
Have you been on the keto diet yet you have nothing to show of it? (18) You may be making these mistakes:
You Are Consuming Too Many Carbs
For your body to enter ketosis, a metabolic state in which your body burns fat for energy and not glucose, your carb intake must be drastically reduced.
Your carb intake should be at most 5 to 10% of your daily calorie intake. Unless this happens, your body will not enter ketosis, and you will not lose weight.
You Are Consuming Too Many Calories
There is only one secret behind weight loss – creating a calorie deficit. A calorie deficit is a shortage in the number of calories consumed relative to the number of calories required for maintenance of current body weight.
There are two ways to create a calorie deficit. :
- Reducing the number of calories consumed
- Expending more calories through physical activity
You still need to watch your calorie intake while on the diet because keto-friendly foods, such as avocado, nuts, and nut butter, are high in calories. This is despite the fact that you feel satisfied after eating ketogenic meals and snacks because of the filling effect of fat and protein.
You can still consume too many calories on the keto diet by eating large portions and snacking throughout the day (13).
To ensure that this does not happen, pay attention to portion sizes, increase physical activity, and snack in moderation in between meals.
You Are Not Eating Nutritious Foods
To trigger weight loss, cut out processed foods from your diet, as they provide extra calories and are nutrient-deficient (22). They are high in calories and low in minerals, vitamins, and antioxidants.
Instead, focus on nutritious, whole foods.
You Have An Undiagnosed Medical Condition
Medical conditions such as depression, PCOS, Cushing’s Syndrome, hypothyroidism, and hyperinsulinemia cause weight gain and make it difficult to lose weight (4, 8, 16, 23).
As such, it is advisable that you seek professional advice from a licensed professional before going on any diet.
You Have Unrealistic Weight-Loss Expectations
Losing 1 to 2 pounds or 0.5 to 1 kg a week (depending on starting weight) is recommended. Anything more drastic than this may not be easy to maintain in the long run (17).
You Are Stressed Out Or Haven’t Been Having Enough Sleep
Chronic stress and lack of quality sleep have proven to have a negative impact on weight loss (6).
When you are stressed out, your body produces excess amounts of a hormone called cortisol – also known as the stress hormone (20).
Elevated levels of cortisol in your body can encourage your body to store fat, especially in your midsection.
Furthermore, chronic stress also leads to sleep deprivation, eventually causing weight gain. Lack of sleep negatively impacts hunger-regulating hormones such as leptin and ghrelin, causing an increase in appetite (14).
To reduce stress and get better sleep, practise meditation, yoga, and spend less time on electronic devices, especially before bed (15).
You Are Actually Not Achieving Ketosis
Unless your body goes into ketosis, you cannot lose weight. To achieve ketosis, carbs should represent 5 to 10 percent of your calorie intake.
You Are Not Getting Enough Physical Activity
Your sedentary job may just be the reason why you are not losing weight. Physical activity stimulates fat loss and helps build muscle. This can eventually boost your metabolism by increasing the amount of energy burnt at rest.
As you can see, the journey towards a healthier body does not stop at just losing weight. It would be best if you still worked hard to maintain your new weight, or all your hard work may be lost. Follow our helpful tips on how to maintain weight after keto and enjoy your journey (plus some of the foods restricted before).
Supplement your diet with some exercise to double your results. Check out this 20-min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 4 Options Once You Reach Your Goal Weight With Keto (paleoleap. com)
- Beyond Weight Loss: A Review Of The Therapeutic Uses Of Very-low-carbohydrate (Ketogenic) Diets (2013, ncbi.nlm.nih.gov)
- Carbohydrates (2014, ncbi.nlm.nih.gov)
- Cushing’s Syndrome: Update On Signs, Symptoms And Biochemical Screening (2015, ncbi.nlm.nih.gov)
- Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies (2017, ncbi.nlm.nih.gov)
- Effects of Chronic Social Stress on Obesity (2012, ncbi.nlm.nih.gov)
- How To Maintain Long-term Keto Weight Loss Results For Life (2020, ruled.me)
- Hypothyroidism And Obesity: An Intriguing Link (2016, ncbi.nlm.nih.gov)
- If I Stop Keto, Will I Gain the Weight I Lost? (2019, keto-mojo.com)
- Incidental Movement, Lifestyle-embedded Activity And Sleep: New Frontiers In Physical Activity Assessment (2007, cdnsciencepub.com)
- Is A Keto Diet The Best Way To Lose Weight? (bbc.co.uk)
- Ketogenic Diet (2020, ncbi.nlm.nih.gov)
- Ketogenic Diet for Obesity: Friend or Foe? (2014, ncbi. nlm.nih.gov)
- Lose Sleep, Gain Weight: Another Piece of the Obesity Puzzle (2010, ncbi.nlm.nih.gov)
- Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults – a prospective cohort study (2011, ncbi.nlm.nih.gov)
- Obesity and Weight Gain in Relation to Depression: Findings from the Stirling County Study (2009, ncbi.nlm.nih.gov)
- Rate of weight loss can be predicted by patient characteristics and intervention strategies (2011, ncbi.nlm.nih.gov)
- Reasons for not losing weight on a keto diet (2019, medicalnewstoday.com)
- Seven Ways to do Intermittent Fasting (2020, medicalnewstoday.com)
- Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity (2016, pubmed.ncbi.nlm.nih.gov)
- The truth behind the most popular diet trends of the moment (2019, mayoclinic.org)
- Ultra-processed food consumption and excess weight among US adults (2018, cambridge. org)
- Weight Management Interventions in Women with and without PCOS: A Systematic Review (2017, ncbi.nlm.nih.gov)
Transitioning Off Keto – How to properly transition, reintroduce carbs and phase out of the low carb keto diet
Transitioning Off Keto – How to properly transition, reintroduce carbs and phase out of the low carb keto diet to a normal diet without putting all the weight back on.
So, you’ve been on the Keto Diet, enjoyed success and want to transition back to a normal, carb fueled diet? I have successfully done this a number of times and will share all my tips in this blog post.
I know this isn’t a popular topic, many Keto bloggers shy away from talking about life outside of the low carb diet. But, in reality, few stick to Keto long term and so it’s important to know how to transition off without undoing all your hard work and putting all the weight back on.
Here’s the video where I talk you through my tips for transitioning off Keto without putting weight back on. Hit play below or click here to watch on YouTube.
You Can’t Go Back To The Way You Used To Eat
First of all, I’m afraid to say that you can’t just go back to your pre-keto eating habits. If you’ve been in full Ketosis and then one day decide to go back to your old ways of eating of carbs and more carbs at every meal, then I’m afraid that you WILL put weight back on in no time at all and be back to your old weight before you’ve finished your bowl of sugary cereal. (Maybe not that quick, but you get what I’m saying!)
You have to understand that going back to how you were eating before, will only lead you back to the weight you were before.
So, how do you do it?
First Stage – Start Small
My first carbs after being on Keto for 8 months was a glass of beetroot juice. Yes, carb loaded beetroot juice. And that was all the additional carbs I had on day 1. (Get yourself a juicer to make juice at home!)
Hardly a free for all carb party, but it would definately have pushed my carb limit for the day. Over the next few days, I indulged in Keto no-no’s like banana, sweet potatoes and other carby fruit and vegetables.
As you can see – none of those were grainy or sugary foods, but wholesome fruit and vegetables. Which, yes, are loaded with natural sugars and carbs.
Post Keto Meal Inspiration – Beetroot Salad
Nowadays, my first post keto meal is usually this simple Beetroot Salad. Simply fill a bowl with greens, I usually enjoy spinach, and then top it with chopped cooked beetroot and feta.
Then, drizzle over your go to Keto Salad dressing, or just pour over as much Extra Virgin Olive Oil or Avocado Oil as you’d like and you have your Beetroot Salad. I find that this dish is the perfect way to slowly incorporate carby vegetables that you can enjoy over a couple of days.
Second Stage Incorporate Keto Meals
I found that eventually I transitioned to having one Keto Meal a day, usually breakfast, sometimes a big keto breakfast like the above pictures steak, eggs and mushrooms. And then, my second meal tends to be a carby meal.
I’ve found that intermittent fasting has helped keep the weight off. So, I have breakfast, a large second meal and then I’m full for the rest of the day and don’t eat until breakfast the following day. The 2 Meal Day Book has really helped me understand and implement intermittent fasting into my lifestyle.
This is what has worked for me and I’ve enjoyed this way of eating – still enjoying keto meals, but also mixing in old carby favourites too.
Keto to Paleo?
Another way to transition off Keto is to transition onto a Paleo Diet, for as long as feels right for you. The diets are similar, after all, with the main difference being that Paleo Dieters enjoy unlimited fruit/vegetables, including sweet potatoes, and don’t count carbs.
The Paleo Diet is void of grains and sugars, making it the perfect diet to transition from Keto and, once you’re used to this way of eating, think about transitioning to incorporate grains and sugar – in moderation.
So, looking on Pinterest or ordering a couple of Paleo Cookbooks can be an easy way to find Post Keto Diet meal inspiration.
Do What Works For You
Whichever method you choose, transition in a way which works from you. Remove the guilt, remove the feelings of inadequacy at not being able to “follow” the keto diet long term. You can always come back to it when you’re in the right head space.
I find that transitioning in and out of the Keto Diet works for me. I stay in for as long as feels good for me, and then I implement changes to my diet as and when it feels right. I feel healthy and happy with this lifestyle and hope the same for you.
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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
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90,000 SWITCHING TO KETO AFTER HOLIDAY – KETOPOWER.RU
Now about switching back to keto nutrition and entering ketosis.
How did I eat when I returned?
Exactly the same as before the vacation. I skipped breakfast in the morning, ate keto food at lunch and dinner.
Before the vacation, I had an IS regime – 5 days a week (working days), skipped breakfast, and ate 3 times a day on weekends.
On vacation, I very clearly felt how much the body missed fat, and it was cool! This means that for him, fat is now the main source of energy.My body prefers it to carbohydrates.
My food is eggs, bacon, butter, avocado, fatty meats and fish, vegetables. And grease bombs! In the evenings, for some reason, I am drawn to sweets and then I eat my fat bombs from coconut oil and almond paste.
Someone asked – is it necessary to starve to enter ketosis? No. If you starve, you will enter faster, if not, then a little slower. But if you are fasting comfortably (without interruptions), then starve! I prefer it slowly.
When did I feel like I went into ketosis?
Tuesday – the third day.Because the belly has merged. Alas, there are no other sensations for a long time, and I do not measure ketones.
Do I miss Korean food?
If you’ve been reading me for a long time, you know how much I love Korean food, including white rice.
But, oddly enough, having satiated this food on vacation, at the moment I do not miss rice. But I really miss the vegetables! This morning I drove past a Korean restaurant and caught myself thinking that I wanted to dine there. But I’m more attracted to vegetables! This is a clear plus.
Remember that the longer you are on keto, the smoother your transition from one type of fuel to another will be.As I said today in stories – go through the initial adaptation, restore your ability to work on fats, it’s only 3 weeks (up to 3 months). If you are not on keto for serious problems (diabetes, IR, etc.), then you do not need to be in strict ketosis all the time. Questions about adaptation after vacation?
90,000 What will happen after keto. How not to dial? Video experience of losing weight by 30 kg.
2. There is a need for more frequent eating. On keto, you are already used to the fact that you can easily eat once a day.Here, this trick will be more difficult to implement. Blood sugar spikes from carbohydrate intake lead to increased eating habits. Less fatty foods give a shorter saturation time.
3. Deterioration of performance. I felt this almost immediately. Keto regimen is an energetic regimen. By switching to carbohydrates, Energy is lost. After a carbohydrate lunch, you want to take a nap. After a keto lunch, I want to go for a run. Don’t believe the ads, a sweet bar with sugar takes away your energy, intoxicating your brain with sugar.
4.There is a need to observe coloration, as well as a significant reduction in fat consumption. The point is, fats are good for keto, but! Without a keto regimen, eating fatty foods is harmful. Eating fat with sugar and fast carbohydrates is definitely harmful. In order to stay in the form that you have achieved on keto, you need to think about the consumed colonies. There is no rapid weight gain after quitting keto. But when you return to old eating habits, you will slowly but surely regain lost pounds and old health problems.
Total – quit keto, more activity, less fat, monitor calorie intake, think about why we quit.
How to get out of the keto regime?
It’s simple. Eat carbs and get out of keto. It will not be stressful for the body. This is a common thing and so laid down by nature. There is no right way out of keto. Any way out of keto is an increase in the amount of carbohydrates you eat. Harsh or not, it doesn’t matter. But there should be a measure for everything.
How to return to keto regime?
Just as you did before. Start following a keto regimen and that’s it. Re-keto is easier and more comfortable. Of course, if before that you have already had a lot of experience in the keto business. If you are a beginner, read my article “How to Enter Ketosis?” – link at the beginning of this article.
Should I get out of keto?
It’s up to you to decide. I haven’t found any reliable information on the dangers of long-term keto. There are people who have been in hard ketosis for many years. Basically, this is done for health reasons and the recommendations of doctors.
You yourself must decide what is comfortable for you.For some, keto is more suitable, for some it is LCHF. And there are people who enter keto for a couple of months a year. They do it so that they dry out and restore the body after six months of wild life. Indeed, in the keto mode, the damaged functions of the body are reset and restored.
For myself, I decided that I would alternate between keto and light keto – LCHF. I plan to do this depending on the circumstances. Being on a business trip, trip or vacation, observing keto is inconvenient, and even uncomfortable. Moreover, giving up watermelons forever is sad :)) I decided to be in keto always, when there is an opportunity and desire for it.Now I’m back in keto mode. I plan to quit keto for the New Year holidays. But not a fact.
What is the best food after finishing the keto diet and avoiding weight gain?
I think the healthiest, most natural long-term diet after the keto diet is following the LCHF principles. If you do not know what it is, read the series of articles on the site.
How to gorge yourself and lose weight at the same time – the keto diet is gaining popularity – Expert-Ru
The keto diet is gaining popularity after celebrity stories about its miraculous properties.Reality TV star Kim Kardashian advised a diet after she lost 27 kilograms on it. And for top model Adriana Lima and actress Halle Berry, it’s a way of life. The diet really makes it possible to lose weight in record time, while eating delicious and high-calorie food.
The essence of the diet is to exclude any carbohydrates from your diet. With their lack, the body begins to break down fats as an alternative source of energy. The liver makes ketones to keep the brain functioning normally, which is why this process is called ketosis.
Fat on a ketogenic diet needs to be eaten a lot, since the body has nowhere to take energy from. Fried meats, avocados, oils, cheeses, sauces, eggs and fish make up the basic keto menu. There are very few vegetables allowed, so the hardest thing on such a diet is for vegetarians, as well as for alcohol lovers, which will also have to be abandoned.
Keto generally needs to be approached with great care. First, you need to plan your diet so that you get all the necessary nutrients, even without carbohydrates.This is not easy: vitamin C, for example, is found mainly in fruits and some vegetables, and by refusing cereals, the body deprives itself of a large amount of iron and vitamin B. Even more difficult is that this diet is noticeably different from the rest in its strictness. If with the usual weight loss from one candy the figure is unlikely to suffer, then on keto this can lead to serious consequences. To prevent the body from being thrown out of ketosis, you need to consume less than 20 grams of carbohydrates per day, so any wrong step can lead to a return of body weight.
Another difficulty arises when the body goes into ketosis. Most may develop the so-called keto flu, the main symptoms of which are fever, weakness, headache, nausea, and irritability. This transition can last up to five days, after which there should be a burst of energy, increased concentration and long-awaited weight loss. For some, the keto flu is bypassed or very mild. Nutritionists urge not to be afraid of this condition and drink more water with salt to relieve symptoms.
When the transition occurs, not only consumed fats begin to be used, but also those that were stored by the body “for a rainy day”. Rapid weight loss is associated with this. On average, the keto diet allows you to lose one kilogram per week. But losing weight is just one of the effects of diet.
Pediatrician Anatoly Petrov was surprised to learn that keto is used for weight loss and spoke about its medical properties: “Of course, I heard that people go on a ketogenic diet in order to lose weight, but I did not think that it had reached such proportions.Roughly speaking, weight loss has nothing to do with it. It was resorted to in ancient Greece, and then somewhere in the twenties, it began to spread in America. And this diet was originally developed to treat epilepsy in children. If antiepileptic drugs do not help stop seizures, which sometimes happens, then a ketogenic diet is prescribed. When ketone levels rise in the blood, due to fasting or lack of glucose, the frequency of seizures decreases. It can also help with type 2 diabetes. Of course, if you really want to, you can lose weight at the expense of it. But you need to be prepared for side effects “
Private nutritionist Anna Andreevna Simonenko also noted that weight loss is only one of the results of ketogenic nutrition: “Many people told me that they had acne or even allergic rashes. Most likely, this is due to the fact that ketosis helps to remove excess water from the body and cleanse it of toxins. ”
Even if it helps to clear the skin, the risks associated with such a diet are not entirely justified. Anna Andreevna explained that serious kidney problems can arise due to changes in the removal of water from the body.Even more dangerous is arrhythmia, which is associated with a decrease in electrolyte levels. A repulsive side effect of ketosis is the odor of acetone from the mouth, which occurs when the liver breaks down certain trace minerals.
There are many other side effects: malfunctioning of the gastrointestinal tract, irregular sleep and weakened bones. The most unpleasant thing about the keto diet is not even the health risks, but the fact that you will have to sit on it all the time. The fact is that during the transition to normal nutrition, the usual processes begin to recover in the body and the accumulation of carbohydrates occurs.This leads to the fact that most of the excess weight is returned again, and all the suffering is in vain.
Anna Symonenko made the following verdict on the keto diet: “It seems to me that this is too extreme a way to lose weight with unnecessary difficulties. The keto diet is highly controversial, and there is not much research into its long-term effects on the body. I would recommend, rather, intermittent fasting, in which you can eat for 8 hours, and for the next 16 hours consume only liquids, or something light and not containing glucose.The principle of losing weight is very similar to the keto diet, but it is much safer and deviations from such a diet are not so scary. Intermittent fasting can be practiced occasionally, depending on the mood. ”
90,000 Pros and Cons of ketogenic diets for athletes
Credits: Matthew Kavalek, Ryan Gannon, Mike T. Nelson.
Translated Sergey Strukov.
Matthew Kavalek, Ryan Gannon.
The ketogenic diet has traditionally been high in fat, moderate / low in protein, and very low in carbohydrates in order to induce nutritional ketosis (2).
Under normal physiological conditions, cells receive energy from glucose in a process called glycolysis.Severe restriction of carbohydrate intake decreases the stores of glycogen (a form of glucose stored by the body) in the liver (8) and skeletal muscle (12). The body often responds by partially redistributing the burden of energy supply to fats from food and adipose tissue, a by-product of fat metabolism and are ketone bodies. Thus, “ketosis” is a metabolic state in which the body produces energy from ketone bodies (and not from glucose) at a rate sufficient to nourish the brain and body (blood concentration is usually ~ ≥0.5 – 3.0 mg / dl) (5).
Unfortunately, ketosis is often confused with “ketoacidosis”, a condition characterized by severe and uncontrolled ketosis due to the accumulation of ketonic acids and a subsequent drop in blood pH. Deamination (splitting) of amino acids also leads to the production of ketone bodies. Thus, ketoacidosis is most likely in people: a) with type I diabetes mellitus or b) for a long time (> months) on a diet high in fat, protein and very low carbohydrate intake.Scientific evidence is difficult to interpret due to lack / lack of data or control (for example, in the traditional keto diet versus high fat and low carbohydrate intake, along with high protein intake). This section summarizes the claimed benefits of a very low carb diet (≤50 g carbs per day) and a high fat diet, but not a hypocaloric diet commonly referred to as the “keto diet.”
Research in the 1980s has shown an increase in aerobic performance while adhering to the keto diet (12, 13).Zajac et al (20) observed a significant increase in the maximum oxygen consumption (VO 2max ) and the lactate threshold during bicycle ergometry. Rhyu and Cho (15) found a significant reduction in the time it takes to complete a 2000 m bike sprint. resting blood (13, 20) and / or aerobic fatigue (13, 15). More recently, similar results were obtained in a study by Volek et al (17) when comparing a keto diet and a diet with normal carbohydrates in highly skilled Ironman marathon runners and triathletes.Compared to athletes with normal carbohydrate intake, highly skilled athletes who consumed 10% carbohydrates had approximately twice the peak fat oxidation rate and 59% higher than average fat oxidation with submaximal exercise. Increased fat oxidation is accompanied by lower DC. There is a close relationship between DC and physical fitness indicators (VO 2max , lactate threshold and maximum heart rate), with a lower DC in trained people compared to untrained people (14).
Despite the well-known positive effects of the keto diet on aerobic performance, recent research points to possible benefits in weight-class sports. In such situations, significant benefits are provided by the ability to effectively reduce body weight. The weight-loss methods that these athletes typically use (calorie restriction, excessive exercise, dehydration, self-induced vomiting, diuretics, etc.) can be dangerous and negatively affect performance (15).Mental fatigue, confusion and decreased strength are symptoms that typically occur in athletes who practice rapid weight loss (4). However, with a gradual decrease in body weight, some side effects decrease, for example, muscle strength is retained better (4). If you need to lose weight, research suggests combining gradual weight loss with a keto diet may be more beneficial than gradual weight loss alone. A significant decrease in carbohydrate intake reduces glycogen stores in the liver (8) and skeletal muscle (13, 19).One gram of glycogen binds ~ 3 g of water, so the loss of glycogen leads to a noticeable decrease in the total body water content (10). In addition, without carbohydrates, insulin levels in the blood are reduced (13, 20), which leads to a natriuretic effect (sodium excretion), an additional decrease in the total body water content (1, 16). Thus, in sports with weight categories that depend predominantly on the adenosine triphosphate (ATP) -creatine phosphate system (baseball, weightlifting, powerlifting, gymnastics, etc.)is likely to benefit from a keto diet as part of a gradual weight loss strategy.
Numerous short-term studies (<10 weeks) support these assumptions and report significant weight loss (3, 10, 20), along with maintenance of lean body weight (10, 15) with a keto diet compared to a high-carb diet. In one study, highly qualified gymnasts showed similar changes in body composition, without negatively affecting muscle strength and power (11).In a recent short-term (10 weeks) study, there was no difference in the increase in strength or muscle thickness (hypertrophy) between the keto diet and the standard diet, assuming equal calories (6). The keto diet can also appeal to athletes in sports where it is difficult to adhere to the calorie intake required to maintain a certain body weight. Subjects on the keto diet by Wesman et al (19) showed a spontaneous decrease in food intake as well as perceived hunger. Similarly, the high protein intake that sometimes accompanies the keto diet has an advantage over the low protein intake in satiety and thermogenesis (7, 18).At the same time, there is a normal blood composition (10, 13), liver (13) and kidney (10, 13) functions. It is important to emphasize that the potential need for high protein intake in the keto diet in athletes is associated with increased requirements for gluconeogenesis (9). For example, the aforementioned highly trained gymnasts consumed 2.8 g / kg of protein per day. In a similar study on a carbohydrate-free diet, subjects consumed 1.2 g / kg of protein per day (13).
Research is needed into the differences between a keto diet with low protein intake (traditional) or high intake (as suggested above).The few studies available also did not measure or report the concentration of ketone bodies, which made it difficult to interpret the results because a “ketogenic state” was only speculated. There are countless unanswered questions in this area, such as the effects on high intensity interval training, recovery, hypertrophy, gender, age, and motor control. However, according to the available data, in some specific situations, there is a reason for using the keto diet.Good prospects for the use of the keto diet for long-term endurance, short-term use in sports with weight classes and predominantly anaerobic (in combination with high protein intake). However, we strongly recommend consulting with trainers, registered dietitians and doctors before switching to a keto diet.
Mike T. Nelson.
The keto diet is usually high in fat (~ ≥80% of total energy intake), moderate to low protein (by athlete standards) 10-15%, and ≤5-10% carbohydrates (7, 9, 13, 16).In general, athletes should reduce their carbohydrate intake to ~ <50 g / day (equal to about two bananas) for sufficient ketone excretion to be considered nutritional ketosis (ketone levels> 0.5 mmol / L) (16). The keto diet has the ability to increase the amount of fat that the body uses to provide energy to cells (15). In addition, there is an increased variety of “ketone bodies” that can be oxidized by various tissues as fuel. The main ketone bodies are acetoacetate (AA), beta-hydroxybutyrate (BGB), and acetone (14).When BGB is burned (cleaved), heat is released 487.2 kcal / mol, while palmitate (fat) gives 2384 kcal / mol, and glucose 669.9 kcal / mol (13). Moreover, from 100 g of glucose, BGB and acetoacetate, 8.7 kg, 10.5 kg, 9.4 kg of ATP is obtained (which all cells use as energy), respectively (5). However, cellular kinetics (the rate at which energy can be used by the body for exercise) is not taken into account. It is well known that glucose is a faster energy source than free fatty acids.A 2013 rodent study showed a moderate uncoupling state and lower oxidation efficiency in ketosis compared to glucose oxidation (10). This means that, along with improved fat metabolism and sustained steady state endurance exercise (17), ketosis can negatively impact activities such as strength and power sports that rely on carbohydrate metabolism, glycolysis, and the ATP-creatine phosphate cycle (8 , nine). Unfortunately, there is little research in this area.
In a classic study of the keto diet by Phinney et al (5), highly skilled cyclists on a keto diet (no calorie restriction) were tested with a load of ~ 60 – 65% of VO 2max . Despite changes in respiratory quotient, indicating greater use of fat / ketones, there was no change in endurance results. Post-exercise muscle biopsy indicated glycogen depletion in slow twitch fibers (but not fast twitch), indicating that fast twitch fibers were not recruited or used to generate power during exercise.The authors acknowledged that “regulation of function around VO 2max appears to be related to restricting carbohydrate use,” suggesting an inability to perform anaerobic work. In fact, the findings suggest that performance is highly individualized after carbohydrate depletion: two cyclists improved, one showed no change (3 minutes apart), and two worsened. Well-trained athletes should effectively use any energy substrates for the reasons listed below (4).As the duration of exercise increases from very short (high jumps, weightlifting, powerlifting, etc. ) to very long (hyper-endurance competitions), energy sources change from ATP – creatine, then mainly carbohydrates and finally fats. However, even strength athletes are returning to using fat during rest periods between sets or training sessions. The transition from one energy substrate to another and vice versa is called “metabolic flexibility” (4) and is possibly impaired when switching to a keto diet.
One way to maintain metabolic flexibility involves “periodizing” macronutrients for a specific current training phase. For example, an athlete might follow a keto diet for several weeks in the off-season and then move on to a normal carbohydrate intake before competition. The literature does describe a similar approach: “train low, compete high” (1). However, the use of carbohydrates on the keto diet decreases, most likely due to changes in the concentration of the enzyme pyruvate dehydrogenase (11, 12).Phinney et al (8) also reported a 50% reduction in resting glycogen stores in highly skilled cyclists on the keto diet, resulting in a fourfold reduction in the rate of glycogen utilization during exercise. However, in a recent study (2016) Volek et al (15) found no abnormalities in glycogen utilization on the keto diet. These researchers offered 20 highly skilled ultramarathon runners and Ironman triathletes a 180-minute submaximum run at 64% VO 2max .Half of the runners ate high carbohydrates (% carbohydrates / protein / fat – 59/14/25), while the others ate a keto diet (% carbohydrates / protein / fat – 10/19/70) in the 20 months prior to the study. The peak fat oxidation on the keto diet was 2 times higher (which means that carbohydrates were oxidized significantly less), and the rate of fat oxidation was noted higher than that mentioned in the scientific literature. Despite the ability of ketone bodies to replace carbohydrates as a substrate, they can also paradoxically reduce the availability of carbohydrates, by suppressing the production of glucose by the liver, and thereby reduce the ability to maintain high intensity of effort (6, 9).
The research results underscore the fact that regardless of the effects on muscle and liver glycogen levels from a long-term keto diet, athletes do not seem to have the metabolic machinery needed to fully utilize it as an energy source. It has also been suggested that, unlike a long-term keto diet, which provides time to adapt, short-term (eg, 4 weeks) restriction of carbohydrates can lead to a decrease in muscle glycogen stores.
In one of several studies with strength sports athletes, Paoli et al. (7) assessed changes in body composition and exercise performance (hanging leg raises, floor and parallel bar raises, pull-ups, squat jump, squat jump, and jumps during 30 sec) in 8 artistic gymnasts after 30 days of a modified keto diet (22 g carbohydrates / day: 54.8% fat, 40.7% protein and 4.5% carbohydrate). For comparison, we chose a group with a Western diet containing 38.5% fat, 14.7% protein and 46.8% carbohydrates.Although the study results supported the keto diet (no difference in strength gains noted), there remained a common frequent limitation across all keto diet work – blood ketone levels were not measured. Such an oversight precludes the possibility of determining whether there was nutritional ketosis, ketoacidosis or not. This is especially important as the subjects in the keto group consumed 200.8 grams / day of protein, while the Western group consumed only 83.5 grams / day. Due to the rare mention of ketone concentrations in research, it is difficult to determine if a diet can actually be called a “keto diet.”Moreover, there is no consensus among scientists regarding the macronutrient composition of the keto diet. Therefore, the validity, effectiveness and effects of the keto diet are extremely difficult to determine at this time.
There are a few more restrictions. First, there are no long-term studies evaluating the performance and health of athletes, especially when combining a keto diet with a high protein intake. Second, the keto diet can have a neutral or even negative effect on people with moderate physical activity (> ~ 15 seconds, but ), even when combined with a high protein intake. Third, there is insufficient information regarding the effects of the keto diet on young, older athletes and female athletes or people seeking maximum muscle hypertrophy.
In summary, while the potential benefits of ketogenic diets for hyper-endurance sports, more research is needed to make recommendations.This should not be an obstacle to experimentation with the keto diet by physicians and researchers as it contributes greatly to our understanding of metabolism, nutrition, health, and performance. For example, future research needs to explore the use of exogenous ketone salts and esters with and without carbohydrates, as this can increase blood ketone levels while maintaining adequate carbohydrate stores and enzyme function that can improve high-intensity exercise performance. (2).The time required for adaptation (reaching a state of nutritional ketosis) remains questionable, although most unconfirmed reports indicate ~ 2 to 3 weeks. There are also issues with acceptability, logistics, practicality, and adherence to the keto diet. Therefore, based on the available data and our current understanding of bioenergetics, the use of the keto diet is not recommended for athletes who require strength and power or other sports that rely on anaerobic or glycolytic mechanisms for energy supply.However, there may be some exceptions. Due to the many risks involved, people who want to try the keto diet need to consult a doctor (3).
90,000 Tests on the keto diet – a mandatory list of which tests need to be passed
The keto diet is a special style of eating, which is based on the complete elimination of carbohydrates, moderate intake of protein and increased intake of fat in the diet.The point of the keto diet is that the body receives energy not from the usual source – glucose, but from ketones. Ketones or ketone bodies are substances formed when the body breaks down fatty foods. The transition to the keto diet requires a medical examination of the body to identify indications and contraindications to this diet. Keto diet tests are a must-have diagnostic indicator of health to determine if a comfortable transition to a ketogenic diet is possible.
The transition to a keto diet should be carried out under the supervision of a doctor and have a smooth entry into ketosis.That is, you need to start with a gradual decrease in the consumption of carbohydrates, bringing their daily content to 5-10 grams. An abrupt entry into ketosis is not recommended, as it puts a strong strain on the body. Another important condition for the transition to a keto diet is the absence of chronic diseases and contraindications.
Before entering a state of ketosis, the doctor prescribes an examination of the body and mandatory tests.
What tests do you need to get on the keto diet
A basic list of tests for the keto diet is as follows:
Complete blood count
The most common type of analysis. Either capillary blood from a finger or venous blood is used. The research method is the fastest and most informative, blood is donated on an empty stomach. This analysis shows changes in vital signs such as:
- hemoglobin – shows deviations in the transport of oxygen and carbon dioxide to the cells and tissues of the body, as well as the saturation of blood with iron. A low hemoglobin indicates anemia, and an increased hemoglobin indicates problems in the work of the heart, oxygen starvation of the body.
- erythrocytes are red blood cells that carry oxygen and carbon dioxide, ensuring normal gas exchange in tissues. An increase in the number of red blood cells may indicate cancer or dehydration, and a decrease may indicate anemia or blood loss.
- platelets – blood cells that provide blood clotting. An increase in their number may indicate serious malignant diseases, such as tuberculosis, leukemia, and a decrease – about problems in the liver, excessive use of medications and bleeding.
- ESR – erythrocyte sedimentation rate – its increase indicates the presence of an inflammation process in the body.
- leukocytes – white blood cells responsible for immunity. An increase in the content of leukocytes in the blood may indicate inflammation or simply the body’s immune response to any stimulus, and a decrease in the level indicates the presence of leukemia, inflammation, and dysfunction of the bone marrow.
Determines the physical and chemical properties of the liquid.For analysis, morning urine is used in the middle portion. The main indicators of this analysis are:
- physical and chemical indicators – density and acidity. Normally, urine pH should be in the range of 5-7.5. Higher density indicates dehydration, while lower density indicates kidney problems.
- biochemical parameters – protein, bilirubin and ketones. Normally, none of this should be in the urine. The presence of protein indicates kidney disease; bilirubin – liver disease, and ketone bodies indicate diabetes.
- microscopy – urine is examined for the detection of blood cells, which should not normally be present, as well as the presence of salts, mucus and bacteria, which should normally also be absent.
Biochemical blood test
Shows the work of the internal organs. Venous blood is donated on an empty stomach. The most important indicators in diagnostics are:
- total protein – characterizes the work of blood proteins in the transfer of hormones and fats to tissues.A low protein indicates liver and kidney disease, and an increased protein indicates malignant blood diseases.
- glucose – the norm in a healthy person is 3.3-5.5 mmol. An increase in blood glucose levels is a clear indicator of the presence of diabetes mellitus.
- urea and creatinine – show the excretory capacity of the kidneys, the state of the muscles of the body and the work of the liver. An increase in the level indicates a decrease in renal excretory function, prolonged protein starvation or heavy physical exertion.
- cholesterol and liver function tests – determine the efficiency of the liver. An increase in cholesterol levels signals problems in the liver, atherosclerosis, and problems with the heart and blood vessels.
With good test results on the keto diet, there are no contraindications to its use.
From time to time, it is necessary to take all the same tests as before the start of the keto diet: general blood and urine tests, biochemical analysis, blood glucose and ketone body tests.In addition, women, due to constant hormonal changes, need to be tested for keto, such as the level of the hormone cortisol and thyroid hormones, since some women who are on keto experience well-being problems associated precisely with changes in the level of these hormones. It is important for men to check their testosterone levels. The longer a person stays on the diet, the more extensive the list of tests on the keto diet will be.
While on a keto diet, the test results should be updated every 6-12 weeks in order to understand whether this eating style is suitable, whether the indicators of inflammatory markers change, whether there is a positive trend in cholesterol and liver function tests.
In addition, the doctor may prescribe tests to determine the electrolytes in the blood, since with a ketogenic diet there is often a lack of them.
Tests after the keto diet
After completing the keto diet, you also need to pass tests again to identify possible violations, or in order to adjust the diet in the future.
Keto tests will usually show an increase in ketones in the blood and urine, but this is expected and normal. Upon completion of the diet, the body will begin to exit ketosis and ketone bodies will disappear.
In connection with the return to the previous diet, or with its expansion, the level of glucose in the blood will increase, as the body will begin to reuse it for energy.
After stopping the keto diet, you will also have to carefully monitor your health and test results for a long time.
90,000 Nausea and heartburn on the keto diet
The keto diet has been gaining popularity in recent years as a therapeutic diet, an athletic diet, and simply as a nutritional style.Switching from a regular diet to a keto diet requires some preparation and is often accompanied by some side effects for beginners. One of these is the keto flu, which is characterized by weakness, headache, fever, nasal congestion, and nausea on the keto diet. This is due to an imbalance in energy sources, when the body is rebuilt from a carbohydrate source – glucose – to a fat source – ketone.
The keto flu usually resolves after a couple of weeks after adapting to the keto diet. Except if the nausea and heartburn on keto is not related to stomach problems. If the cause of this symptomatology is problems in the gastrointestinal tract, then a new diet should be analyzed and eating behavior should be revised.
Causes of Nausea on the Keto Diet
The body uses carbohydrates and fats as energy sources, and the use of fats begins only when there are almost no carbohydrates. The liver begins to convert fat into fatty acids and ketone bodies.Ketone bodies serve as a source of energy for muscles and the brain.
When switching to a keto diet, the body experiences stress, which is manifested by a deterioration in well-being for the first few days, when the liver uses all the accumulated glycogen and starts converting energy from fat. If so, this could be the main cause of keto nausea.
If a person has a deficiency of electrolytes – potassium and magnesium, or there are disorders of carbohydrate metabolism, such as diabetes mellitus, then when switching to a keto diet, an increased formation of ketone bodies up to 7-8 mmol is possible, which leads to ketoacidosis – poisoning of the body. Ketoacidosis is characterized by the rapid breakdown of proteins and fats, an increase in blood glucose levels, general intoxication, nausea and vomiting.
Ketone bodies formed during the transition to the keto diet are composed of acetoacetic acid, beta-aminobutyric acid and acetone, which is toxic.
In this case, nausea on a keto diet appears due to the increased formation of toxic acetone and the inability of the liver to inactivate it in time.
Causes of Heartburn on the Keto Diet
Heartburn on a keto diet can occur from foods that cause an increased production of hydrochloric acid for digestion.History of stomach diseases, such as gastritis with high acidity or gastric and duodenal ulcers, erosion of the esophagus and stomach. And as one of the symptoms of the keto flu, when there is an adaptation to a new food.
Heartburn on keto can occur from excessive consumption of fatty meats and overuse of coffee. If the portions are large enough and the meals themselves are sparse. In such cases, there is a stretching of the stomach walls, a deficiency of digestive enzymes and, as a result, a slowdown in digestion, which leads to a feeling of heaviness in the stomach, heartburn and nausea.Fatty food itself is digested rather slowly, it can irritate the stomach walls, thereby causing nausea and heartburn. Also, fat affects the work of the esophageal sphincter, which is why part of the food from the stomach, along with gastric juice, is thrown into the esophagus and causes discomfort.
So, the causes of nausea and heartburn on the keto diet are:
- Keto flu;
- Diseases of the gastrointestinal tract;
- Fatty foods.
Recommendations for eliminating nausea and heartburn on a keto diet
For keto flu
Generally, for the most comfortable transition to the keto diet, a quick transition to the ketogenic state is recommended. It takes 2-3 days. To do this, it is necessary to immediately exclude carbohydrates from the diet or reduce them to an acceptable level of up to 10 grams per day. In this case, it is necessary to count the slow and hidden carbohydrates that are found in vegetables, herbs and berries that are allowed for use on the keto diet.
An egg diet can be used to quickly enter ketosis, consuming six to ten eggs a day.
It is necessary to measure the level of glucose and ketones in the blood and urine, to balance the diet. You also need to replenish the water-electrolyte balance as soon as possible by taking trace elements potassium and magnesium and stop dehydration. Ketoacidosis in diabetics requires medical supervision and intervention.
For diseases of the gastrointestinal tract
It is necessary to follow the recommendations of the attending physician, take the prescribed medications and balance the diet as much as possible, replacing animal fats with vegetable ones and adding vegetables to the diet.
It is recommended to divide meals 5-6 times, eating small amounts of food . Keto diet also makes you sick from proportions. It is necessary to use a keto calculator and calculate the required protein to fat ratios. It should be remembered, however, that the more excess body fat, the more efficiently the body on the keto diet uses this internal fat and conserves protein, and vice versa.
For fatty foods
It is worth giving preference to vegetable fats, ghee, polyunsaturated fatty acids contained in fatty fish, nuts, MCT oil – the champion in the content of medium-chain triglycerides.
If you feel nauseous on a keto diet despite the measures taken, you should consult your doctor for a detailed explanation of the cause of the discomfort.
90,000 7 misconceptions in the keto diet for beginners
Sooner or later, health-conscious people are faced with the choice of a suitable diet option for themselves. There are many good ideas, but the first place right now is rightfully taken by the ketogenic diet, and simply the keto diet.
Nutritionists have advised that fat-containing foods are harmful and should be replaced with fat-free options.But this is not the case with the keto diet.
Fatty foods are not only allowed, but even necessary.
Seafood, oily fish (omega 3), pork, avocado, whipped cream – this is not a complete list of delicious foods that we refused to ourselves, for fear of gaining weight.
Avoiding carbohydrates: sugar, grains, flour, starchy vegetables, alcohol – a condition for keto nutrition. Carbohydrates in any form and in any quantity cannot be on your table!
Intermittent fasting is another important prerequisite for successful keto.12/12; 16/8; 18/6 are the most common options.
It looks pretty straightforward, but a lot of people make serious mistakes (from a keto point of view).
The main misconceptions and mistakes of the keto diet:
Snacks – The habit of drinking tea and coffee with a “yummy” is the main mistake that slows down keto. Foods, even the healthiest ones, cause a surge in insulin and fat burning stops. 2-3 hours after eating, we need insulin to go down and the body continues to break down our fat stores.
Ignoring the composition of ready-made semi-finished products: sausages, sausages, mayonnaise, ketchup. In-store and convenience foods contain hidden and explicit sugars, modified starch, and other additives.
Food Diary . If there is a goal – to lose weight, improve health – then you should not be lazy and at first keep track of calories. Many people think this is not important, but calculating the calorie content of your diet is difficult.And you need to keep records – really, honestly and for yourself. Only this will help to figure out what we are doing wrong, where we went over in calories and vice versa.
Too low or high calorie content. Yes, reducing the daily calorie intake is also bad. Slow down metabolism, mineral deficiency, fatigue and loss of energy. The body stops spending its “fat” reserves and the process of losing weight is suspended.
An abundance of keto pastries, desserts, whipped cream, panna cotta – all this is possible, but without an overabundance.Still, the calorie content at first cannot be exceeded, and dessert is not the main meal. Therefore, a food diary will help us. Trying to eat a piece of chocolate, a slice of melon, or a sprig of grapes is also a step back in the keto diet.
Lack of vegetables, leafy greens, enzymes: (sauerkraut), can lead to a deficiency of the minerals we need and to a great burden on the liver. The fiber found in vegetables will help our liver cope with fatty foods.And the loss of minerals from lack of fruits and starchy vegetables will be replaced by green leafy greens.
Too abrupt transition to interval feeding. It is necessary to give time for adaptation. The body itself will choose the appropriate mode. This can be a refusal to eat breakfast or dinner. Over time, this transition will be smooth and stress-free for the body. A natural way of eating is the main condition for keto to enter our lives forever.
Pros of the keto diet
Following the principles of ketogenic nutrition, we get bonuses:
- Decrease in appetite and lack of hunger – weight loss
- health improvement
- stimulating mental activity
- Improved mood and energy
- prevention of such ailments: Alzheimer’s, dementia, also ketones treat epilepsy in babies
- reduction of inflammation processes
We wish all newcomers a quick and easy entry into ketosis!
Keto is great
Keto is stylish
Keto is right
And if you have not yet decided to try the keto diet, then it’s time to take a step towards a healthy and beautiful body.We will help you on your way to success.