Before you decide to quit the keto diet, it’s worth knowing some tips on how to maintain weight after keto diet. One of the downsides of the diet is that it’s hard to sustain due to its highly restrictive nature. It limits the consumption of carbs to less than 20 grams each day, which requires a lot of determination and willpower to maintain for the long term.
If you have already achieved your ideal weight and feel the need to get off ketosis, read this article first to learn how to maintain lost weight when not on keto.
Related reading: How To Get Off Keto Without Gaining Weight
Why Do People Gain Weight After Keto?
Before we learn how to maintain weight after the keto diet, let’s find out some of the most common reasons people tend to gain weight after getting off the diet.
Studies show that many people who lost weight on any diet program tend to regain their weight and could even gain back more than they lost! Further studies show that only 20% of dieters who were overweight and lost weight have been successful in maintaining weight long-term.
With keto, it’s more likely that you will gain weight after quitting since it’s an ultra-restrictive diet. Restricting your carb intake to less than 5% of your daily total calorie intake is tough. Several other factors could cause people to gain weight after keto, such as:
- Not exercising enough.
- Going back to eating high-carb meals.
- They do not consume enough fiber.
- Unable to continue healthy habits.
Plan Ahead Before Stopping the Keto Diet
One of the most important tips on how to maintain weight after keto diet is to plan well. Prepare yourself for an inevitable weight gain and do not be scared if you start seeing your numbers on the scale creeping up.
It doesn’t mean you are a failure. Remember, it could take time for your metabolism and body to recalibrate after getting off a low carb diet.
The second essential tip on how to maintain lost weight is getting help from experts. Talk to a nutritionist, dietitian, or healthcare provider who can develop a personalized and sustainable diet plan to keep your weight stable.
Have them check your blood work to ensure your glucose level is normal. They can also check if your liver and kidney functions are healthy. While the main goal is to maintain lost weight, your health should be the main priority.
Top Tips on How to Maintain Weight after Keto Diet
While it’s challenging to maintain your weight after getting off the keto diet, there are things you can do to prevent gaining weight when you quit the diet. So, here are some of the most effective tips on how to maintain weight after keto diet.
1. Gradually increase your carbohydrate intake
After being on the keto diet for quite some time, you have probably become an expert at calculating and managing your carb intake. Continue to do so even if you’re no longer following keto.
The reason for this is because the as your body adapts to the metabolism of fats instead of carbohydrates on the keto diet you become relatively glucose intolerant. So a meal or meals of high carb eating might not be the best plan for your metabolism.
So, if you decide that you’re no longer going to be following the keto diet, you can boost your carb consumption, but you have to do it gradually to avoid gaining the weight you’ve lost.
You can try increasing your carb intake by 10 grams every two weeks but avoid the high glycemic index carbs. You may have to adjust this depending on how it works for you.
Related reading: What Is Keto Carb Up and How Do You Do It?
2. How to Maintain Weight after Keto Diet with Portion Control
Just because you’re no longer following the keto diet doesn’t mean you can eat a feast at every meal. You are now allowed to eat more carbs, but practice portion control.
Use small plates or bowls to make your portions look larger. Avoid eating directly from food containers since you won’t be able to measure how much you have eaten.
Also, try to cook meals at home instead of eating out. Doing so will allow you to control the portion size and the ingredients that will go into the food.
3. Pay attention to your protein and fiber intake
Dieticians recommend at least 50 grams of protein daily and focus on plant-based protein sources, such as tofu, lentils, and beans. Proteins can help you maintain your ideal weight since they can improve satiety and keep you from overeating.
Related reading: Benefits of Whey Protein Powder for Keto
On the other hand, fiber helps to slow down digestion and helps you feel full faster. Vegetables are a great source of fiber and nutrients. You can also eat complex carbs like crackers with seeds, sprouted bread, and bean-based pasta.
Related reading: Fiber on Keto – Why Is It So Important?
After eating, drink plenty of water. Many people often reach for a snack after a meal thinking they are hungry when, in fact, they are only thirsty.
4. Avoid processed and packaged food
Another important tip on how to maintain weight after keto diet is to avoid or cut down on processed foods. These foods will only provide you with nutrient-deficient calories. They are high in calories and don’t contain the vitamins and minerals your body needs for efficient metabolism.
There’s no way of knowing how processed foods are prepared. They could contain preservatives that are harmful to the body and cause you to gain weight. Some packaged foods are treated with chemicals that can wreak havoc on your health.
Related reading: How To Avoid Weight Gain During The Holiday Season
When you stop following the keto diet, your body will no longer be capable of easily taking in any food product rich in carbs. So, be very mindful of the food you eat.
5. Manage Stress and Get Enough Sleep
One of the most effective ways on how to maintain lost weight while not on keto is to manage stress and get enough sleep and rest. Stress and lack of quality sleep can drastically affect your weight, whether you’re on the keto diet or not.
Related reading: 3 Ways Stress Affects Your Weight Loss Efforts
If you are stressed, your body will produce an excess amount of cortisol, also known as the stress hormone. A high amount of cortisol will encourage the body to accumulate fats, especially at the midsection. So, look for ways to minimize stress, and most importantly, get enough sleep.
Final Thoughts on How to Maintain Weight after Keto
As you can see, there are many effective ways on how to maintain weight after keto diet and avoid gaining weight. Your journey to a healthy body should not stop once you quit the keto diet. Remember, you have worked hard to achieve your ideal weight, so don’t throw away all the hard work. The key is to discipline yourself and be consistent.
