Everything it’s crucial that you know about how to get off keto and reintroduce carbs into your diet.
So you tried the ketogenic diet, the uber-popular low-carb, high-fat eating style.
By focusing on high-fat foods (all the avocados!
Photo: Dimitri Otis / Getty Images.
Here’s why, plus how to get off keto safely if you’re considering doing it.
Why Do People Go Off Keto?
Sometimes, you just want to be able to let loose and eat some processed carbs, right?
Plus, there may be health implications to consider.
And it’s not just that.
Instead, you’ll need to do a little mental prep work.
This is especially true if you went on keto for weight-loss purposes.
Get familiar with portion sizes.
“Try introducing carbs slowly and gradually,” advises Pritzker.
This will help you avoid any G.I.
distress (think: constipation) that could come along with reintroducing carbs.
“Start with adding carbs in at one meal per day.
Try this for a few weeks and see how your body responds.
If things are going well, add carbs into another meal or snack.”
Continue adding carbs one meal or snack at a time until you’re comfortable eating them throughout the day.
You might have blood sugar fluctuations.
You might gain weight.
(But don’t freak out.
)You also might not!
It also depends on how long you’ve been on keto.
“Much of the weight lost when cutting carbs is water weight initially,” says Pritzker.
Bloating could happen.But it’s temporary.
you’re free to expect this to subside in a few days to a few weeks.
You may have more energy.
You may also notice better performance in HIIT workouts and endurance training.
Plus, you could feel better mentally, since the brain also uses glucose to function.
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You might feel hungrier.
“The high-fat and moderate-protein combo of a keto diet make it super satiating,” says Glassman.
That’s why a lot of people experience a suppressed appetite while trying keto.
To combat this and smooth your transition, Clark suggests pairing carbs with both protein and fat.
