Transitioning off of keto will have an adjustment period, but you can approach it in a smart way. If you achieve to your health or weight goal on keto, then jump right back into the way you were eating previously (for instance: a standard American diet, which is high in added sugars and saturated fat), you’ll snap back right to where you started, says Alyssa Tucci, RDN, nutrition manager at Virtual Health Partners in New York City. “As you transition off the ketogenic diet, start to slowly decrease your fat intake while upping your intake of lean proteins, vegetables, and wholesome carbohydrates, like fresh fruit, whole grains, and beans,” she says. White refined grains and sugars should still be limited.
While you should still eat the healthy fats you've become accustomed to (like avocado and olive oil), decreasing the amount is key, otherwise you may wind up eating too many calories.
You might also wonder whether you’ll gain weight when you go off keto. It’s no secret that the tough part about weight loss is keeping it off, says Keatley. “The key to keeping weight off post-keto is to adopt some of the healthy behaviors you developed on the diet,” he says.
3 Expert Tips for Easing Off of the Keto Diet
For guidance on weaning yourself off the keto diet, follow this expert advice for a successful transition into keto-results maintenance:
1. Gradually Increase How Many Carbs You Eat
You’ve been counting carbs like crazy, and you’re probably an expert at it by now. This is not the time to completely stop counting. Add in an additional 10 g of carbohydrates per day for the first week, says Keene. Opt for carbs from healthy sources like whole grains, beans, fruits, and starchy veggies. Grab a pad of paper and track your weight and how you feel. Increase that number weekly or every other week, depending on your goals, she says.
2. 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. Because there is no one-size-fits-all amount, aim for a number of carbohydrates that allows you to eat a greater range of foods so that you “don’t feel restricted but can maintain your weight and feel good,” says Keene. If you’re not sure what range is right for you, find a registered dietitian in your area who will be able to help you meet your personal goals.
3. Add More Protein to Your Plate
Consider increasing lean proteins, says Keatley. Potential options include beans, tofu, chicken, fish, and lean cuts of red meat. “This will help you take advantage of the thermic effect of food,” Keatley says. Thermic effect is the number of calories it takes to digest food. It takes about 20 to 30 percent of the calories in protein to digest a food, compared with about 5 to 10 percent of the calories in carbs, per nutrition database Examine.com.
10 Foods to Add Back to Your Plate After the Keto Diet
Next, you get to plan what you’ll add back in. Here are 10 healthy foods to begin eating again on your keto maintenance plan:
1. Strawberries
You may have been able to get away with eating a very small amount (we’re talking one-quarter cup) of berries, such as strawberries, to get your fruit fix on keto. Now you can eat enough to make it an actual snack. Per the United States Department of Agriculture(USDA),one cup of strawberry halves contains 11.7 g of carbs, along with 3 g of fiber and 89.4 milligrams of vitamin C.
2. Carrots
This vitamin A–rich finger food is great for dipping into hummus. One serving of baby carrots (about eight of them) contains 7 g of carbohydrates, per the USDA, while one raw carrot contains 5.75 g of carbs and 1.7 g of fiber.
3. Black Bean Soup
A half-cup serving has 10 g of carbohydrates, per the USDA. Top with diced avocado for a boost of heart-healthy fat. Not a fan of soup? Plain, cooked black beans are a great addition to a salad or tacos.
4. Edamame
Next time you grab sushi, don’t be shy about ordering these soybeans as an app. One cup of edamame has 13.8 g of carbohydrates, per the USDA. Edamame is also an excellent source of fiber, protein, and iron, and the legumes also contain vitamin C.
5. Kiwi
One vitamin C–packed kiwi contains just 10.5 g of carbohydrates, per the USDA, making kiwi a perfect snack to nosh on post-keto.
6. Butternut Squash
When you started on the keto journey, you probably learned that most types of squash were off the menu. But with proper portion control, it can be back on it. In fact, half a cup of baked butternut squash — rich in eyesight-friendly vitamin A — supplies 11 g carbohydrates, per the USDA.
7. Watermelon
A super hydrating fruit (it’s mostly water), 1 cup of watermelon has about 12 g of carbs and just 46 calories, the USDA notes.
8. Lentils
It’s likely you gave up all legumes on the keto diet due to their carb content — but post-keto, it’s worth incorporating them into your meals again, since they’re packed with fiber. Top a salad with a quarter-cup of lentils for 58 calories, 4.5 g of protein, 10 g of carbs, and 4 g of fiber, as the USDA lists.
9. Oatmeal
On keto, you may have dabbled in “noatmeal” (a low-carb blend of hemp seeds, flaxseed, and chia seeds), but now it’s time to bring back the real deal. A half-cup serving of cooked oatmeal has 14 grams of carbs, per the USDA. Top with a dollop of nut butter or sliced nuts and blueberries.
10. Sweet Potatoes
Some of the last things you should add back into your post-keto diet are carb-rich whole-grain bread, brown rice, and potatoes, including sweet potatoes, says Keene, because it’s easy to pack in a lot of carbs at once with these foods. For example, half a medium sweet spud has just 57 calories, but 12 g of carbs, per the USDA. So, when you add them back in, remember to keep portion size in mind.
What Foods Should You Avoid Post-Keto?
When you were on the keto diet, certain foods, such as those high in sugar and highly processed foods, were off-limits. These are, by nature, high in carbohydrates. But unlike carb-heavy whole foods like oatmeal or beans, these processed foods are lacking in key nutrients, such as fiber, vitamins, and minerals. They also tend to be high in calories, as well as high in sodium, sugar, and/or saturated fat. That’s why you’ll want to avoid or limit these foods after a keto diet in order to maintain your health and weight loss results. Examples include:
- 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)
As an experienced nutrition enthusiast, I've delved deep into the intricacies of dietary approaches, including the ketogenic diet. My expertise is grounded in both scientific understanding and practical application, making me well-versed in the nuances of transitioning off the keto diet.
The provided article addresses the challenges of transitioning from a ketogenic diet and emphasizes the importance of a gradual and thoughtful approach. Alyssa Tucci, a Registered Dietitian Nutritionist (RDN), recommends a strategic transition, advising a slow decrease in fat intake while increasing consumption of lean proteins, vegetables, and wholesome carbohydrates. This approach aims to prevent a rapid return to previous weight or health conditions associated with high sugar and saturated fat intake.
The article also highlights the significance of maintaining certain healthy habits developed during the ketogenic journey to sustain weight loss post-keto. To facilitate a successful transition, the article offers three expert tips:
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Gradually Increase Carbohydrate Intake: The article suggests adding 10 grams of carbohydrates per day during the first week, primarily from sources like whole grains, beans, fruits, and starchy vegetables. Tracking weight and feelings during this period helps personalize the adjustment process.
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Find Your Desired Carb Range: Since carbohydrate needs vary among individuals, the article advises determining a personal carb range that allows for dietary flexibility while maintaining weight. Consulting with a registered dietitian can provide personalized guidance based on individual goals and activity levels.
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Add More Protein to Your Plate: Increasing lean protein intake is recommended to leverage the thermic effect of food, as proteins require more calories for digestion compared to carbohydrates.
Additionally, the article provides a list of 10 healthy foods to reintroduce after the keto diet, including strawberries, carrots, black bean soup, edamame, kiwi, butternut squash, watermelon, lentils, oatmeal, and sweet potatoes. These foods offer a balance of carbohydrates, fiber, vitamins, and minerals.
Conversely, the article advises against certain foods post-keto, such as snack mixes, pretzels, chips, sugary desserts, breakfast cereals with added sugars, yogurts with added sugars, sugar-sweetened beverages, frozen pizza, microwaveable dinners, and processed meats. These foods are typically high in empty calories, lacking essential nutrients while being rich in sodium, sugar, and/or saturated fat.
In essence, the article provides practical insights into the careful and mindful transition from a ketogenic diet, promoting a balanced and sustainable approach to maintain health and weight loss achievements.
