How to Continue Losing Weight and Maintaining Your Health After the Keto Diet
How to Maintain Your Health and Weight Loss Results After the Keto Diet
There will be a time of transition when you stop eating keto, but you can prepare yourself. According to Alyssa Tucci, RDN, nutrition manager at Virtual Health Partners in New York City, if you stick with keto and reach your health or weight goals, but then immediately return to your old eating habits (for example, a standard American diet, which is high in added sugars and saturated fat), you’ll be right back where you were before. “Start to gradually reduce your fat intake as you transition off the ketogenic diet while increasing your intake of lean proteins, veggies, and nutritious carbohydrates, such fresh fruit, whole grains, and legumes,” she advises. Sugars and white refined grains are to be kept to a minimum.
While you should continue to consume the healthy fats you’ve grown accustomed to (such avocado and olive oil), cutting back on the quantity is crucial to avoid consuming too many calories.
You might also question if quitting keto will make you gain weight. It’s no secret that maintaining weight loss is difficult, according to Keatley. “Adopting some of the good behaviors you established on the diet is the key to keeping weight off post-keto,” he advises.
Professional Advice for Weaning Off the Keto Diet
Follow this advise from a specialist for a smooth transition into maintaining your ketogenic results when it comes to weaning yourself off the keto diet
Gradually raise your carbohydrate intake
You’ve been obsessively calculating carbohydrates and are probably an expert by this point. Counting should not be stopped entirely at this point. For the first week, increase your daily carbohydrate intake by 10 g, advises Keene. Choose healthful sources of carbohydrates such whole grains, legumes, fruits, and starchy vegetables. Grab a piece of paper, and keep a journal of your weight and emotions. Depending on your goals, she advises increasing that number every week or every other week.
Find Your Desired Carb Range
The number of carbs recommended is different for everyone, and it differs depending on things like your goals and activity levels. There is no one-size-fits-all amount of carbohydrates, so aim for one that lets you consume a wider variety of foods while still maintaining your weight and overall health, advises Keene. Find a certified dietician in your neighborhood who can assist you in achieving your individual objectives if you are unsure of the range that is best for you.
Increase the protein on your plate.
According to Keatley, think about boosting lean proteins. Beans, tofu, poultry, fish, and lean cuts of red meat are a few potential substitutes. This will enable you to benefit from the thermic effect of food, explains Keatley. The quantity of calories needed to digest food is known as the thermic effect. According to the nutrition database Examine.com, it takes roughly 20 to 30 percent of the calories in protein and only about 5 to 10 percent of the calories in carbohydrates to digest a meal.
10 foods to reintroduce to your diet Following the Keto Diet
Planning what you’ll add back in comes next. Here are 10 nutritious meals you can start consuming again as part of your keto maintenance plan,
1. strawberry
In order to satisfy your craving for fruit while on the keto diet, you may have been able to get away with consuming a very modest amount (we’re talking one-quarter cup) of berries, such as strawberries. You can now consume enough to qualify it as a snack. The United States Department of Agriculture (USDA) reports that 11.7 g of carbohydrates, 3 g of fiber, and 89.4 mg of vitamin C are all present in one cup of strawberry halves.
2. Carrots
This hummus-friendly finger snack is loaded with vitamin A. According to the USDA, one serving of baby carrots (about eight of them) has 7 g of carbohydrates, while one raw carrot has 5.75 g of carbohydrates and 1.7 g of fiber.
3. White Bean Soup
According to the USDA, a half-cup portion contains 10 g of carbs. Add chopped avocado as a garnish for an increase in heart-healthy fat. Not a soup person? Black beans that have been cooked simply are excellent in salads or tacos.
4. Edamame
Don’t be afraid to order these soybeans as an app the next time you order sushi. According to the USDA, edamame contains 13.8 g of carbs per cup. Additionally a great source of iron, fiber, and protein, edamame also has vitamin C in it.
5. Kiwi
According to the USDA, one vitamin-rich kiwi has just 10.5 g of carbohydrates, making it the ideal post-keto snack.
6. Chestnut squash
You undoubtedly discovered that the majority of squash varieties were off-limits when you first started your ketogenic diet. But it can return to it with the right portion management. According to the USDA, half a cup of baked butternut squash contains 11 g of carbs and is a good source of vitamin A, which is good for your eyes.
7. Watermelon
According to the USDA, 1 cup of watermelon has only 46 calories and 12 g of carbohydrates, making it one of the most hydrating fruits around (it’s largely water).
8. Lentils
Given their high carb content, it’s likely that you eliminated all legumes from your diet while on the ketogenic diet. However, since they are so high in fiber after the keto diet, it’s worthwhile to include them once more. According to the USDA, adding a quarter cup of lentils to a salad will provide 58 calories, 4.5 grams of protein, 10 grams of carbohydrates, and 4 grams of fiber.
9. Oatmeal
You may have experimented with “noatmeal” while on the keto diet (a low-carb mixture of hemp, flax, and chia seeds), but it’s time to get back to the real thing. According to the USDA, a serving of cooked oatmeal has 14 grams of carbohydrates. Add some blueberries, chopped nuts, or nut butter on top.
10. Yummy potatoes
According to Keene, because it’s simple to consume a lot of carbs at once with these items, you should add carb-rich whole-grain bread, brown rice, and potatoes, particularly sweet potatoes, to your post-keto diet last. According to the USDA, a half of a medium sweet potato has just 57 calories but 12 g of carbohydrates. So, be sure to consider portion size when you add them back in.
What Foods Are Best to Avoid After Keto?
Certain meals, such those with a lot of sugar and those that were heavily processed, were forbidden while you followed the ketogenic diet. These naturally contain a lot of carbs. But unlike natural foods rich in carbohydrates like beans or oats, these processed foods are deficient in important elements like fiber, vitamins, and minerals. They frequently have significant levels of sodium, sugar, saturated fat, and calories as well. To maintain your health and your weight reduction outcomes following a ketogenic diet, you should avoid or limit these foods. Examples comprise:
. Snack mixes
. Pretzels
. Chips
. Sugary desserts (e.g., brownies, cookies, cupcakes, cake, ice cream, doughnuts)
. Breakfast cereal with added sugars
. Yogurts with added sugars
. Sugar-sweetened beverages (e.g, soda, juice)
. Frozen pizza
. Microwaveable dinners
. Processed meats (e.g., hot dogs, sausage, bacon)
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