Are you transitioning out of Keto and afraid to gain weight back?

The Keto diet has scientific benefits for certain disorders but as a Nutritionist, I don’t suggest the Keto diet to people for weight loss. In fact, my approach is never to lead with weight loss. I am all about being healthy! Lately, I have attracted a few clients transitioning out of keto and afraid to gain back the weight they have lost. My goal is to help them transition and avoid sudden weight gain in a way that is healthy.

I thought I would share my research in the hopes that it will help others as well.

What to watch for when transitioning from Keto to adding carbs.

  • Hunger may increase 
  • Carb cravings, increased spikes in blood sugar, craving more sugar
  • Tired, grumpy, foggy brained
  • Caloric overload 
  • Weight gain

Unfortunately, there are no scientific papers that I know of that explain exactly how to match carbohydrate intake to an individual needs. 

I work with Olympic athletes and can attest to the fact that people who are physically active and have more muscle mass seen to tolerate a lot more carbs than people who are sedentary. 

For the rest of us, metabolic health is an important factor. When people develop obesity, type 2 diabetes, or maybe hover around insulin resistance, their carb needs change. People who fall into these categories are less able to tolerate a lot of carbs.

The below information is for the healthy Keto person wishing to switch over. If you have specific concerns, please see your trusted health professional. 

Transition by eating 100–150 grams per day.

  • All vegetables
  • 2-3 pieces of fruit per day
  • Moderate amounts of healthy starches (my clients get a full list)

Transition by Eating 50–100 grams per day if less active.

  • Plenty of vegetables
  • 2–3 pieces of fruit per day
  • High fiber, nutrient dense, vegetables (my clients get that list) 

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