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How To Maintain Weight After A Keto Diet

Every diet is different, much like everyone’s body type is different. How long you stay on a ketogenic diet will be a matter of personal preference and results. If you decided to embark on the Keto diet journey, we recommend carefully weaning off ketogenic diet when you’re ready. Carefully reintroducing carbs after a low carb diet is the key in how to maintain weight after a keto diet.

Why do keto?

Whether you tried the Keto diet for medical reasons, or you are coming off of the Keto diet for any other reason; how to transition from keto can be tricky. The increased carbohydrate intake will inevitably create weight gain from water weight and you’re probably now convinced that carbs are bad. We assure you they aren’t as bad as Keto makes them out to be. With some intentional planning and progress monitoring, you will be able to reintroduce carbs without negative reactions.

Things to consider when coming off a keto diet.

While Keto has its time and place, many people decide that it’s not a long-term fit for their lifestyle or weight loss goals. If you are working with a nutrition coach they should be able to help with how to transition from Keto and rebalance your ratio of carbs and fats in your diet.

Your weight may fluctuate! We’ve already identified this factor but it is so important to internalize that information so the scale doesn’t mess with your head. Fluctuation is normal due to the increase in carbohydrates. Your body will naturally begin to retain more water, but don’t worry, this will level out after 3-4 days.

First steps in how to maintain weight after keto diet.

If you haven’t been tracking your food while on Keto, it’s a good idea to do so. Tracking gives you an idea of your caloric intake so you know where to start. Tracking your food for a week or two will give you an idea of how many calories you’ve been eating, so plan to do this before switching from keto to normal diet. Whether you choose to track with a notebook or with flexible dieting, consistency is the key.

Begin digging into nutrition labels and your tracking app to understand quantities and the serving sizes of carbohydrate sources. Consider your food choices and how they will work best for you as you reintroduce foods into your normal diet.

In order to take ease the stress on your digestive system, try introducing vegetables first, then grains before adding in any kind of processed carbohydrates. One simple way to achieve this is by adding vegetables for the first week or two, then increasing your grains (oatmeal, rice, etc), and finally adding any processed foods you would like to reintroduce (cereals, fruit snacks, etc).

Work on training your mind to undo the idea that carbohydrate dense foods are “bad” or will make you gain weight. This is easier said than done, but baby steps. When you’re having these negative food feelings it can help to write down what you’re feeling about a specific food and why you might feel that way. It seems odd but identifying your feelings
towards foods or food groups can help you rationalize them in the long-term.

Coming off a keto diet

How to count your macros

Monitor and track your daily protein intake for one week and take the average to determine what protein amounts you should shoot for daily. As with tracking anything, consistency when counting macros is the key to success.

Tailor protein amounts to suit your unique goals. You should aim for 0.8 to 1 gram of protein per pound of body weight. This ratio works well for many, but everyone is different and sustainability and consistency based on your lifestyle and goals should come above all.

Every 10-14 days, increase your macros by 10g-20g of carbs and lower your fats by about 5 grams. This will help keep your calories in check while slowly re-proportioning your macro intake. While you do this, make sure to weigh yourself 4-7 times per week to identify where your ‘maintenance’ intake is at.

Ladies, try to not lower your carbs past 45 grams of fat per day.
Gentlemen, you’ll want to stay above 35 grams of fat per day.

What is intuitive eating?

Intuitive eating is just that – eating a balanced portion of food daily, going by intuition alone. I think we all intuitively know that chocolate cake is a less healthy option than carrots and hummus. Though we can’t debate the merits of taste between the two. Getting to the point where you know how to eat intuitively is the overall goal of flexible dieting and will help you in maintaining your weight after a keto diet. If you follow intuitive eating principles, here are some tips on how to wean off a ketogenic diet and add carbs back to your diet without tracking everything by the gram:

  • Start writing down your meals. The simplest way is to get an old-fashioned notebook with a pen, and just track your meals and the serving sizes of the foods you are eating.
  • Do some research to understand which foods are carbohydrate-dense and the serving sizes associated with those foods. The denser they are, the more calories they have per serving.
  • Pick one meal a day to have a serving of carbs. Consistently have that one meal with a serving of  carbs for 10-14 days
  • Every 10-14 days, add one serving of carbs until you get to 3 meals with carbs per day.

Monitoring Progress and you’re coming off a low carb diet

If your goal is weight loss, evaluate and reevaluate your progress weekly. We recommend journaling or keeping track of daily weight and notes on a spreadsheet so you can get a big picture idea of where you’re at and how to continually progress.

Keep in mind that 1-2 pounds of weight loss weekly is considered a safe and healthy rate for most individuals, but of course check with your doctor before beginning any weight loss program. You want to be sure your health is always a priority in any diet or exercise program.

How to transition from keto, simplified

Let’s simplify switching from keto to a normal diet, here’s a quick breakdown:

Intuitive Eating

  • Begin writing down your food choices for a week or two
  • Start with vegetables, then grains followed by processed carbs in your reintroduction
  • Identify different carbohydrate sources you want to reintroduce
  • 1 meal per day w/carbs for 1-2 weeks
  • 2 meals per day 2/carbs for another 1-2 weeks
  • 3 meals per day w/carbs for another 1-2 weeks

Flexible Dieting

  • Track your food for 1-2 weeks if you haven’t been already. Identify your protein intake
  • Every 10-14 days, add in 10-20 grams of carbs and lower fats by 5 grams
  • Start with vegetables, then grains followed by processed carbs in your reintroduction
  • Ladies go no lower than 40-45 grams of fat per day
  • Gentlemen eat no less than 35-40 grams of fat per day

Macro Diet Coaching