After retraining your body to function with minimal carb intake, you have to retrain it to function with carbs once again. Expect this process to take a minimum of 2 weeks, and possibly 4 weeks or more.
Monday: cooked lentils (10 carb grams per serving) added to your salad at lunch. Tuesday: plus black bean soup (10 carb grams per serving) at dinner. Wednesday: plus strawberries (12 carb grams per serving) at breakfast. Thursday: plus baked butternut squash (11 carb grams per serving) at dinner. Friday: plus baby carrots (12 carb grams per serving) at lunch. Saturday: plus kiwi (12 carb grams per serving) at dinner. Sunday: plus oatmeal (14 carb grams per serving) at breakfast. If you need help formulating a meal plan, work with your dietician.
Don’t, for example, simply add a baked potato or a side of pasta to the same serving size of steak you ate while on keto. Instead, reduce your protein (steak) portion when you add the carb (pasta) portion to your meal. Use nutrition labels, web- or app-based calorie trackers, a food diary, or perhaps your trusty kitchen scale to keep a close eye on how much you’re eating. Portion sizes can be difficult to visualize properly, although using your fingers, palm, and fist as size comparisons may help. [4] X Trustworthy Source Dairy Council of California Resource center focused on providing nutrition education to help consumers make healthy choices about eating and lifestyle habits. Go to source
Nutrition labeling has gotten better in recent years, so you can often see if a particular food contains added sugars. Whenever possible, avoid foods that have more than 4 grams (0. 14 oz) of added sugars per serving. While foods with naturally elevated sugar content aren’t typically as significant of a problem, try to steer clear of high-sugar foods like honey and dates during your transition off keto. Work with your dietician to get help identifying added sugars and high-sugar foods.
If you gain fewer than 5 lb (2. 3 kg) during the first 1-2 weeks of your transition, consider it a success. Some amount of weight gain is practically inevitable when you reintroduce carbs. Frequent weigh-ins will help you identify a more significant weight gain pattern earlier, so that you can more quickly identify and rectify the issue(s) causing it.
Bloating and constipation. Blood sugar spikes, which may cause episodes of irritability and/or fatigue. Increased overall appetite. Intense sugar cravings.
Alternatively, if your body simply won’t adjust to a keto diet—for instance, you can’t shake the symptoms of the “keto flu”—take it as a sign that you should begin planning your keto exit. For the best results, consult with your doctor before starting keto to make sure it’s a good choice for you, and then consult with them again to determine how best to transition off your keto diet. The goal of keto is to achieve ketosis—the point at which your body burns your fat stores for energy due to the lack of carbohydrates. While this may lead to weight loss, it’s not typically advised as a long-term strategy.
If you didn’t say “I think I’ll start keto tomorrow” out of the blue, don’t say “I think I’ll quit keto tomorrow” without planning it out. Your support network might include your doctor, dietician, family, friends, co-workers, and others who offer encouragement and sound advice.
In other words, don’t treat keto as a dietary “vacation” that you’ll follow up by going “back home” to your familiar ways.
Work with a registered dietician who, if possible, has experience working with patients who’ve used keto diets. Your primary care doctor may be able to give you dietician recommendations.
No matter your dietary plan, regular, balanced exercise is essential to both weight management and overall health. If your keto diet didn’t include an exercise program, work with your doctor and a physical therapist or personal trainer to develop an appropriate regimen for you.
If your weight plateaus at a slightly higher number than what you achieved on keto, your best bet is to accept this as your target off-keto weight. If your weight continues to climb after the first 1-2 weeks, talk to your doctor and dietician about potential adjustments in your strategy.
