{"id":8964,"date":"2023-11-21T05:20:56","date_gmt":"2023-11-20T22:20:56","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8964"},"modified":"2023-11-21T05:20:56","modified_gmt":"2023-11-20T22:20:56","slug":"how-to-transition-off-the-keto-diet","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8964","title":{"rendered":"How to Transition Off the Keto Diet"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>The potential for rapid weight loss put <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-a-ketogenic-diet\" target=\"_blank\" rel=\"noopener noreferrer\">the keto diet<\/a> on the map, but many struggle with its restrictive rules. Between the dreaded \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\" target=\"_blank\" rel=\"noopener\">keto flu<\/a>\u201d and the challenge of the high-fat macro requirements, people who start keto may quickly find themselves wondering how to transition off the keto diet.<\/p>\n<h2>5 Tips for Transitioning Off Keto the Right Way<\/h2>\n<p>Maybe you\u2019ve toyed with the idea of weaning off keto, but you\u2019re concerned about what that would mean for your waistline. There\u2019s no way around it: You will likely gain back some of your pre-keto weight.<\/p>\n<p>You may also experience some discomfort while your body readjusts to a balanced eating plan. \u201cYou should be prepared for GI distress such as gas, bloating, and constipation,\u201d Giancoli says. \u201cBut the human body is awesome and will adapt as you come off the diet.\u201d<\/p>\n<p>Here are a few tips that can help you ease out of ketosis smoothly while maintaining some of that hard-earned weight loss.<\/p>\n<h3>1. Take it slow with carbs<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130800\/come-off-the-keto-diet-600-carbs.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-166171\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130800\/come-off-the-keto-diet-600-carbs.jpg\" alt=\"Image of Sugary Junk Food | Come off the Keto Diet\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Too many high-carb foods all at once can cause <a href=\"https:\/\/www.diabetes.ca\/diabetes-and-you\/healthy-living-resources\/blood-glucose-insulin\/lows-highs-blood-sugar-levels\" target=\"_blank\" rel=\"noopener\">blood sugar highs and lows<\/a>, which can lead to fatigue, irritability, dizziness, and lightheadedness. Everyone reacts differently, so reintroduce carbs slowly and watch for any unwanted symptoms.<\/p>\n<h3>2. Choose high-fiber foods<\/h3>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-whole-grains-can-help-you-live-longer\" target=\"_blank\" rel=\"noopener\">Whole grains<\/a>, beans, vegetables, and fruits are the best bet for reintroducing carbs to your diet \u2014 their <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dietary-fiber\" target=\"_blank\" rel=\"noopener\">high-fiber<\/a> content can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29378044\" target=\"_blank\" rel=\"noopener noreferrer\">protect against a spike in blood sugar<\/a>.<\/p>\n<p>And make sure to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/25-ways-drink-water\" target=\"_blank\" rel=\"noopener\">stay well-hydrated<\/a> \u2014 water helps fiber pass more pleasantly through your digestive system!<\/p>\n<h3>3. Watch your portions<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130846\/come-off-the-keto-diet-600-portion-control.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-166176\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130846\/come-off-the-keto-diet-600-portion-control.jpg\" alt=\"Image of Magnifying Lens Over Ingredients Showing Nutrition Facts | Come off the Keto Diet\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Keto-friendly foods are high in fat and provide a moderate amount of protein, which helps <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18282589\" target=\"_blank\" rel=\"noopener noreferrer\">curb appetite<\/a>. Once you reintroduce non-keto foods, you won\u2019t be able to rely on this appetite-suppressing effect anymore.<\/p>\n<p>Hunger is a normal feeling, so you don\u2019t have to be afraid of it. Just <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/2b-mindset-vs-ultimate-portion-fix\" target=\"_blank\" rel=\"noopener\">watch your portion sizes<\/a>, and eat <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/balanced-meal\" target=\"_blank\" rel=\"noopener\">balanced meals<\/a> that include <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener\">lean protein<\/a> and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">healthy fats<\/a>.<\/p>\n<h3>4. Don\u2019t forget to exercise<\/h3>\n<p>You may feel an uptick in energy after reintroducing carbs, so put that energy to good use and ramp up your workouts.<\/p>\n<p>Along with good eating habits, a well-rounded exercise routine that includes both <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio\" target=\"_blank\" rel=\"noopener\">cardio<\/a> and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners\" target=\"_blank\" rel=\"noopener\">strength training<\/a> is a powerful tool for maintaining a healthy weight.<\/p>\n<h3>5. Practice self-care<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130854\/come-off-the-keto-diet-600-self-care.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-166177\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130854\/come-off-the-keto-diet-600-self-care.jpg\" alt=\"Woman Enjoying Herself with Coffee and Book | Come off the Keto Diet\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Starting and stopping any diet can feel emotionally exhausting.<\/p>\n<p>\u201cNearly <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/crash-diets-work\" target=\"_blank\" rel=\"noopener\">all diets fail<\/a>, because most are designed to fail,\u201d Giancoli says. \u201cYou will always be at risk of regaining weight if that diet doesn\u2019t fit into your lifestyle. The key is to focus on long-term lifestyle changes, not short-term weight loss.\u201d Preach!<\/p>\n<p>When you come off keto, that\u2019s a good time to reflect and find your bearings. Take note of what worked and what didn\u2019t on your keto journey. (Did you find a few <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/crackers-and-chips-substitutes\" target=\"_blank\" rel=\"noopener noreferrer\">low-carb snacks<\/a> you actually love?)<\/p>\n<p>There\u2019s no one-size-fits-all diet that works for everyone, and it may take a little experimentation to figure out what works best for you.<\/p>\n<h2>3 Reasons Why You Might Decide to Ditch Keto<\/h2>\n<p>As a fellow dietitian, I understood the keto diet controversy \u2014 but I underwent a one-month keto journey in an effort to stay open-minded and empathize with what dieters were going through.<\/p>\n<p>When you first start keto, you may love cutting loose and gobbling up as much fat as you want: bacon, avocado, cheese, cream, olive oil \u2014 if it\u2019s high-fat, it\u2019s on the table.<\/p>\n<p>I\u2019d be lying if I said I didn\u2019t 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.<\/p>\n<p>But I stopped the keto experiment after a month. I couldn\u2019t imagine my life centering on food in such a restrictive way \u2014 and there are a few key drawbacks that make it hard to stick to keto long-term.<\/p>\n<h3>1. Unsavory side effects<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130837\/come-off-the-keto-diet-600-keto-flu.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-166175\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130837\/come-off-the-keto-diet-600-keto-flu.jpg\" alt=\"Woman Supports Herself On Wall While Dizzy | Come off the Keto Diet\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>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 \u201c<a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-keto-flu-2018101815052\" target=\"_blank\" rel=\"noopener noreferrer\">the keto flu<\/a>.\u201d<\/p>\n<p>I was also thirsty <em data-redactor-tag=\"em\">all<\/em> the time and needed frequent trips to the bathroom to accommodate this new relationship with my water bottle. And I didn\u2019t feel like I had enough energy to exercise.<\/p>\n<p>Granted, some folks adapt to ketosis over time, but getting over this hump is a big reason why someone might quit keto.<\/p>\n<h3>2. Lack of flexibility<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130817\/come-off-the-keto-diet-600-eating-out.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-166173\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10130817\/come-off-the-keto-diet-600-eating-out.jpg\" alt=\"People Clinking Glasses Over High Carb Meal | Come off the Keto Diet\" width=\"600\" height=\"392\"\/><\/a><\/p>\n<p>Following the keto diet at home is hard enough \u2014 but <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-are-carbs\" target=\"_blank\" rel=\"noopener\">carbs<\/a> seem like they\u2019re in <em data-redactor-tag=\"em\">everything<\/em> when you\u2019re out at a restaurant.<\/p>\n<p>The keto diet is a social kick-in-the-pants whenever you want to enjoy a night out with friends, unless you actually enjoy explaining your dietary choices in detail to everyone at the table.<\/p>\n<p>If you travel often, or you eat on-the-go a lot, you\u2019ll need serious <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/5-ways-boost-willpower-beat-temptation\" target=\"_blank\" rel=\"noopener\">willpower<\/a> to stick to a keto diet.<\/p>\n<h3>3. Health concerns<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10144012\/come-off-the-keto-diet-600-nutritious.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-166184\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/10144012\/come-off-the-keto-diet-600-nutritious.jpg\" alt=\"Variety of Nutritious Food | Come off the Keto Diet\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Shedding a few pounds might feel great, but the number on the scale is only one aspect of your overall health. If your keto diet is lacking in <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/essential-nutrients-explainer\" target=\"_blank\" rel=\"noopener\">essential nutrients<\/a>, that can obviously be a problem.<\/p>\n<p>\u201cKetosis is a survival mechanism \u2014 it\u2019s not an ideal place to be long-term,\u201d says <a href=\"https:\/\/twitter.com\/andreangiancoli?lang=en\" target=\"_blank\" rel=\"noopener\">Andrea N. Giancoli, MPH, RD<\/a>. \u201cA diet this restrictive in carbs means you\u2019re probably not getting all your vitamins and minerals from food. In the past, people who medically required this diet were following it under the watchful gaze of an entire medical team.\u201d<\/p>\n<p>Experts also don\u2019t fully understand the implications of following a high-fat diet long-term, but they do know that a high-fat diet tends to be high in saturated fat, which can raise LDL cholesterol levels and increase your heart disease risk, according to the <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/saturated-fats#.W3Hj2thKgWo\" target=\"_blank\" rel=\"noopener noreferrer\">American Heart Association<\/a>.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The potential for rapid weight loss put the keto diet on the map, but many struggle with its restrictive rules. Between the dreaded \u201cketo flu\u201d and the challenge 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 &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8965,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-8964","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8964","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8964"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8964\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/8965"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8964"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}