The potential for rapid weight loss put the ketogenic diet on the map, but many struggle with its restrictive rules. Among the feared “keto flu” and the challenge of high-fat macro requirements, people starting out on the ketogenic diet may quickly wonder how to transition off the ketogenic diet.
5 tips to quit the ketogenic diet the right way
Maybe you’ve toyed with the idea of going off the ketogenic diet, but you’re worried about what that would mean for your waistline. There’s no way around it: You’ll likely regain some of the weight you had before the keto diet.
You may also experience some discomfort as your body readjusts to a balanced eating plan. “You should be prepared for gastrointestinal problems, such as gas, bloating, and constipation,” says Giancoli. “But the human body is fantastic and will adapt as you go off the diet.”
Here are some tips that can help you get out of ketosis smoothly while maintaining some of that hard-earned weight loss.
1. Take it easy on the carbs
Too many carbohydrate-rich foods at once can cause high and low blood sugar levels, which can cause fatigue, irritability, dizziness, and lightheadedness. Everyone reacts differently, so reintroduce carbohydrates slowly and watch for any unwanted symptoms.
2. Choose foods rich in fiber
Whole grains, beans, vegetables and fruits are the best option for reintroducing carbohydrates into your diet; its high fiber content can protect against a rise in blood sugar.
And be sure to stay well hydrated—water helps fiber pass more smoothly through your digestive system!
3. Watch your portions
Ketogenic foods are high in fat and provide a moderate amount of protein, which helps curb appetite. Once you reintroduce non-ketogenic foods, you will no longer be able to rely on this appetite suppressant effect.
Hunger is a normal feeling, so there is no need to be afraid of it. Simply watch your portion sizes and eat balanced meals that include lean proteins and healthy fats.
4. Don’t forget to exercise
You may feel a boost of energy after reintroducing carbs, so take advantage of that energy and ramp up your workouts.
Along with good eating habits, a complete exercise routine that includes cardiovascular and strength training is a powerful tool for maintaining a healthy weight.
5. Practice self-care
Starting and stopping any diet can be emotionally exhausting.
“Almost all diets fail, because most are designed to fail,” says Giancoli. “You will always run the risk of gaining weight back if that diet doesn’t fit your lifestyle. The key is to focus on long-term lifestyle changes, not short-term weight loss.” Preach!
When you come off the ketogenic diet, it is a good time to reflect and get your bearings. Take note of what worked and what didn’t on your keto journey. (Did you find some low carb snacks you really love?)
There is no one diet that works for everyone, and it may take a little experimentation to find out what works best for you.
3 Reasons Why You Might Decide to Quit Keto
As a fellow dietitian, I understood the keto diet controversy, but I underwent a month-long keto journey in an effort to keep an open mind and empathize with what dieters were going through.
When you first start the ketogenic diet, you might like to let loose and gobble down as much fat as you want: bacon, avocado, cheese, cream, olive oil; If it’s high in fat, it’s on the table.
I would be lying if I said I didn’t enjoy these foods. And I ended up losing five pounds in the first two weeks, which is a big loss for a petite 5-foot-2 girl.
But I stopped the keto experiment after a month. I couldn’t imagine my life focusing on food in such a restrictive way, and there are some key drawbacks that make it difficult to follow the ketogenic diet long-term.
1. Unpleasant side effects
Adapting to ketosis is physically and mentally demanding. During the first week I felt tired and groggy and suffered a slight headache, all symptoms of what is aptly called “keto flu.”
I was thirsty too all Time and I needed frequent trips to the bathroom to adjust to this new relationship with my water bottle. And I didn’t feel like I had enough energy to exercise.
Of course, some people adapt to ketosis over time, but overcoming this problem is a big reason why someone might leave ketosis.
2. Lack of flexibility
Following the ketogenic diet at home is hard enough, but it looks like the carbs are there all when you are in a restaurant.
The ketogenic diet is a social aid when you want to enjoy a night out with friends, unless you really enjoy explaining your dietary choices in detail to everyone at the table.
If you travel frequently or eat a lot on the go, it will take a lot of willpower to follow a ketogenic diet.
3. Health concerns
Losing a few pounds can feel great, but the number on the scale is only one aspect of your overall health. If your ketogenic diet is lacking essential nutrients, obviously that can be a problem.
“Ketosis is a survival mechanism; it’s not an ideal place to stay long-term,” he says Andrea N. Giancoli, MPH, RD. “Such a carbohydrate-restrictive diet means you’re probably not getting all your vitamins and minerals from food. In the past, people who needed this diet for medical reasons followed it under the watchful eye of an entire medical team.”
Experts also don’t fully understand the implications of following a high-fat diet long-term, but they do know that a high-fat diet tends to be high in saturated fat, which can raise LDL cholesterol levels and increase risk. of heart disease. , according to the American Heart Association.
