The potential for rapid weight loss put the keto diet on the map, but many struggle with its restrictive rules. Between the dreaded “keto flu” and the rencontre of the high-fat macro requirements, people who start keto may quickly find themselves wondering how to transition off the keto diet.
5 Tips for Transitioning Off Keto the Right Way
Maybe you’ve toyed with the idea of weaning off keto, but you’re concerned well-nigh what that would midpoint for your waistline. There’s no way virtually it: You will likely proceeds when some of your pre-keto weight.
You may moreover wits some discomfort while your soul readjusts to a well-turned eating plan. “You should be prepared for GI distress such as gas, bloating, and constipation,” Giancoli says. “But the human soul is superstitious and will transmute as you come off the diet.”
Here are a few tips that can help you ease out of ketosis smoothly while maintaining some of that hard-earned weight loss.
1. Take it slow with carbs
Too many high-carb foods all at once can rationalization blood sugar highs and lows, which can lead to fatigue, irritability, dizziness, and lightheadedness. Everyone reacts differently, so reintroduce carbs slowly and watch for any unwanted symptoms.
2. Choose high-fiber foods
Whole grains, beans, vegetables, and fruits are the weightier bet for reintroducing carbs to your nutrition — their high-fiber content can protect versus a spike in thoroughbred sugar.
And make sure to stay well-hydrated — water helps webbing pass increasingly pleasantly through your digestive system!
3. Watch your portions
Keto-friendly foods are upper in fat and provide a moderate value of protein, which helps curb appetite. Once you reintroduce non-keto foods, you won’t be worldly-wise to rely on this appetite-suppressing effect anymore.
Hunger is a normal feeling, so you don’t have to be wrung of it. Just watch your portion sizes, and eat balanced meals that include lean protein and healthy fats.
4. Don’t forget to exercise
You may finger an uptick in energy without reintroducing carbs, so put that energy to good use and ramp up your workouts.
Along with good eating habits, a well-rounded exercise routine that includes both cardio and strength training is a powerful tool for maintaining a healthy weight.
5. Practice self-care
Starting and stopping any nutrition can finger emotionally exhausting.
“Nearly all diets fail, considering most are designed to fail,” Giancoli says. “You will unchangingly be at risk of regaining weight if that nutrition doesn’t fit into your lifestyle. The key is to focus on long-term lifestyle changes, not short-term weight loss.” Preach!
When you come off keto, that’s a good time to reflect and find your bearings. Take note of what worked and what didn’t on your keto journey. (Did you find a few low-carb snacks you unquestionably love?)
There’s no one-size-fits-all nutrition that works for everyone, and it may take a little experimentation to icon out what works weightier for you.
3 Reasons Why You Might Decide to Ditch Keto
As a fellow dietitian, I understood the keto nutrition controversy — but I underwent a one-month keto journey in an effort to stay open-minded and empathize with what dieters were going through.
When you first start keto, you may love wearing loose and gobbling up as much fat as you want: bacon, avocado, cheese, cream, olive oil — if it’s high-fat, it’s on the table.
I’d 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 huge loss as a petite 5-foot-2 gal.
But I stopped the keto experiment without a month. I couldn’t imagine my life centering on supplies in such a restrictive way — and there are a few key drawbacks that make it nonflexible to stick to keto long-term.
1. Unsavory side effects
Adapting to ketosis is mentally and physically demanding. During the first week, I felt tired and groggy and suffered a minor headache, all symptoms of what is aptly named hroom to unbend this new relationship with my water bottle. And I didn’t finger like I had unbearable energy to exercise.
Granted, some folks transmute to ketosis over time, but getting over this hump is a big reason why someone might quit keto.
2. Lack of flexibility
Following the keto nutrition at home is nonflexible unbearable — but carbs seem like they’re in everything when you’re out at a restaurant.
The keto nutrition is a social kick-in-the-pants whenever you want to enjoy a night out with friends, unless you unquestionably enjoy explaining your dietary choices in detail to everyone at the table.
If you travel often, or you eat on-the-go a lot, you’ll need serious willpower to stick to a keto diet.
3. Health concerns
Shedding a few pounds might finger great, but the number on the scale is only one speciality of your overall health. If your keto nutrition is lacking in essential nutrients, that can obviously be a problem.
“Ketosis is a survival mechanism — it’s not an platonic place to be long-term,” says Andrea N. Giancoli, MPH, RD. “A nutrition this restrictive in carbs ways you’re probably not getting all your vitamins and minerals from food. In the past, people who medically required this nutrition were pursuit it under the watchful gaze of an unshortened medical team.”
Experts moreover don’t fully understand the implications of pursuit a high-fat nutrition long-term, but they do know that a high-fat nutrition tends to be upper in saturated fat, which can raise LDL cholesterol levels and increase your heart disease risk, equal to
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