How To Get Off A Keto Diet
The biggest fear of getting into ketosis is the consequence of getting out of it.
When the decision to get into the keto hits, you juggle your options around, wonder whether it’s the right step to take, struggle with recipes, view the high fats unbelievingly and slowly ease into the diet, succumb to the keto flu and finally run the high horse with ketosis!! The weight starts to drop, a new confident you emerges and you swear that your energy levels have never been better. You are happy about the fact that sugar cravings are close to nil and then it may seem like you could live the keto life forever.
But for most, the keto is not an everlasting love story! SO what next, what after the keto? It’s a common question and a valid one, how does one sustain the comeback of carbs? How do you let not the scale ride all the way up? How to you combat the sudden surge in sugar cravings?
There are certain key steps you could take to ensure that all the effort you put into the keto wasn’t in vain.
- Be patient. Do not add all the foods you avoided on the keto into your diet all at once, even if healthy.
- The first week only add the fruits to your diet, adding approximately 200g a day, divided into 100g portions twice a day.
- When you start adding in the carbs, do so very slowly starting off at 2-3 times a week. Simultaneously reduce some of the added fats like coconut oil or ghee by about 2 tsps. a day from the quantity used in the keto diet.
- Sustain these steps for two weeks.
- Write a daily food journal with not just what you eat in the day but also about your feelings as you add in the carbs, about your cravings and energy levels.
- Stick to complex carbs.
- Take your time to add in the dals and a little sugar to your diet.
- Add all sorts and varieties of veggies, include about ½-3/4 kg of veggies in your daily diet. This is the feed for your gut bacteria to keep your digestion healthy.
- The transition from a keto to a non-keto diet can take as long as 4-8 weeks.
- Do not expect weight loss during this period.
- Drink water, sleep well, stress less!
Typically when you shift out of ketosis, most people gain back at least 25% of the lost weight. This is totally normal so don’t freak out if you find the kilos coming back, this is something you need to account for when you get on the diet.
Being a restrictive diet, do not attempt keto for more than 2-3 months at a stretch. It has a short history – believe that your traditional foods can do you no harm and fear not it’s re-introduction into your diet. Of course moderation is your key now and forever!
Anupama Menon is a nutritionist and food coach based in Mumbai and Bangalore offering sustainable nutritional plans with 3 chEATs per week.
To book an appointment call 9902060225 or follow her on Instagram here.