The ketogenic or “keto” diet has become immensely popular in recent years as a way to lose weight and improve health. This very low-carb, high-fat diet puts the body into nutritional ketosis, which has been shown to have many benefits. However, the keto diet is often viewed as a short-term diet and not something to maintain lifelong. This begs the question: what happens after you stop keto? There are several things to consider when transitioning off the ketogenic diet.
Why People Go Off Keto
There are several common reasons people decide to stop following a ketogenic diet:
- They’ve reached their goal weight or accomplished desired health improvements.
- They find the diet too restrictive and difficult to sustain long-term.
- They experience negative side effects like the “keto flu.”
- They have nutritional concerns about eating so few carbs long-term.
- They find it inconvenient or expensive to source special keto foods.
- Social and lifestyle factors make the diet difficult to stick to.
For some, keto is seen as a short-term solution to boost weight loss or target specific health issues. Once their goals are met, they plan to go back to a more balanced, less restrictive way of eating. Others find the diet unsustainable or concerning for long-term use.
Weight Loss Changes
One of the primary reasons people adopt the keto diet is quick weight loss results. By cutting carbs down to only 50 grams or less per day, you prompt the metabolic state of ketosis. In this state, your body switches from primarily burning glucose to burning fatty acids and ketones for fuel. This boosts fat burning and leads to rapid weight loss, especially in the first few weeks and months on keto.
When you stop the keto diet, the weight loss effects can slow down or reverse:
- You may regain some weight as you eat more carbohydrates and retain more water (glycogen storage in muscles and liver).
- Higher carb intake may reduce fat burning and ketone levels, slowing metabolism.
- Appetite hormones like ghrelin may increase, stimulating hunger.
- Craving rewarding carbs could lead to overeating and regaining weight.
However, the long-term weight loss effects are variable. Some people gain back most or all of the weight they lost. Others are able to keep off some or most of their weight loss after keto, by mindfully transitioning to a low-carb or healthy moderate-carb diet. Eating keto may help “reset” your metabolism and food preferences in a way that supports long-term weight management.
Changes in Energy
On the keto diet, many people experience stable energy, mental clarity, and high focus levels from consistent ketone fuel and stabilized blood sugar. When you stop keto, energy levels could dip or become less steady:
- As carb intake increases, blood sugar rises more after meals.
- Your body adapts out of ketosis, burning fewer ketones for energy.
- You may feel tired, unfocused, sluggish, or have brain fog.
- Energy crashes or spikes may return without ketosis.
However, these effects are usually temporary. Your body will adjust to metabolizing more carbs again. You may be able to maintain steady energy by focusing on nutritious, low glycemic index carbs and adequate protein intake. Lifestyle factors like sleep, exercise, stress management, and supplements also help stabilize energy.
Appetite and Cravings Effects
Keto suppresses appetite due to high satiety from eating fat and protein. It also minimizes blood sugar swings that can stimulate hunger and cravings. When you stop keto, appetite and cravings may increase:
- Ghrelin, the “hunger hormone”, rises when carb intake increases.
- Leptin, the “satiety hormone”, decreases as you regain fat.
- More carbs spike blood sugar, stimulating hunger.
- You may crave sugary, high-carb foods.
To help control appetite and cravings post-keto, focus on protein, fiber and healthy fats at meals. Stay hydrated, get enough sleep and manage stress. Gradually reintroduce nutritious carbs to keep blood sugar steady.
Digestive Changes
The keto diet often reduces digestive issues by eliminating gut-irritating foods. But transitioning off keto, digestion may be impacted:
- Adding more fiber from fruits, veggies and whole grains could cause gas, bloating or loose stools.
- Eating inflammatory foods again like wheat, dairy or processed carbs can provoke gut issues.
- Too many carbs may feed gut bacteria that produce gas or diarrhea.
- Carb withdrawals may cause constipation as motility decreases.
Go slowly when reintroducing carbs post-keto and stick to gut-friendly options like non-starchy veggies and low-FODMAP fruits and grains. Ensure adequate hydration and electrolytes. Light walking helps motility. Probiotic foods ease the digestive transition too.
Blood Sugar Changes
One of the most well-researched benefits of ketosis is stabilizing blood sugar. When you sharply reduce carb intake, blood sugar levels normalize and insulin sensitivity improves. Transitioning off keto, blood sugar control may be impacted:
- Eating more carbs causes higher post-meal blood sugar spikes.
- Glucose intolerance or insulin resistance may return.
- Those with diabetes may experience worsening blood sugar control.
- Risk of diabetes remission goes down without ketosis.
To help maintain good blood sugar control coming off keto, choose minimally processed, low glycemic index carbs like steel-cut oatmeal or quinoa. Include fat, fiber and protein at meals too. Get regular physical activity, maintain a healthy weight, and manage stress. Those with diabetes should monitor blood sugar closely and consult their healthcare provider when transitioning off keto.
Inflammation and Disease Risk
Ketosis has potent anti-inflammatory effects. When you leave ketosis, inflammation may creep back up:
- Eating pro-inflammatory foods like refined carbs, industrial oils and excessive protein may increase inflammation.
- Higher blood sugar and reduced ketones can allow inflammation to rise.
- Weight regain also increases inflammation.
This inflammation can worsen chronic health conditions and disease risk factors. To help prevent this, choose an anti-inflammatory, whole foods diet when transitioning off keto. Key strategies include getting enough omega-3s, antioxidants, fiber and phytonutrients. Manage stress, exercise, and maintain normal weight too. For some conditions like epilepsy, remaining in ketosis may be advised to prevent recurrence of symptoms.
Performance Changes
Many athletes use keto or very low-carb diets to improve body composition, mental focus or endurance performance. Transitioning to higher carb intake affects performance differently:
- Anaerobic power output may increase with more glycogen storage.
- High intensity exercise capacity improves as muscles refill glycogen.
- Aerobic endurance may decrease without fat-adapted ketone metabolism.
- Athletes may gain weight as intramuscular glycogen holds more water.
Athletic goals and preferences determine optimal carb intake post-keto. Periodic carb cycling could maintain fat-burning while boosting high intensity output. Strength athletes may increase carbs to support muscle glycogen. Endurance athletes might favor lower carbs for sustained ketone metabolism. Testing different protocols helps determine ideal carb intake.
How to Transition Off Keto
Making a plan for effectively transitioning off the ketogenic diet can help ease the process and prevent adverse effects:
Gradually Increase Carbs
Bumping your net carbs up drastically overnight may shock your metabolism and cause big blood sugar spikes. Slowly raise carb intake in 25-50 gram increments over several weeks. Monitor how you feel at each increment. This gives your body time to adjust digestion, appetite and blood sugar balance.
Choose Healthy Carb Sources
Prioritize nutritious, high-fiber, low glycemic index carb sources like non-starchy vegetables, berries, legumes, minimally processed grains and tubers. Avoid added sugars, refined grains, sugary drinks and ultra-processed snacks, which spike blood sugar and inflammation.
Increase Calories Modestly
When transitioning from nutritional ketosis, you’ll need to eat more total calories to account for reduced fat burning. But avoid sharply increasing overall calories, which can easily trigger weight regain. Aim for a modest calorie increase of around 200 calories per day when adding carbs back in.
Maintain Exercise Habits
Working out regularly helps your body metabolize higher carb intake while preventing weight regain. Ideally, maintain the same exercise regimen you followed on keto to keep fat burning and fitness gains. Moderate activity also helps curb appetite and stabilize blood sugar when adding carbs back in.
Test Ketone Levels
Using a blood or breath ketone meter helps you objectively determine when you’ve reached the threshold to come out of ketosis. This may be around 30-50 grams of net carbs or 0.5-1.0 mmol/L ketones for most people. Customize based on your goals such as maintaining weight loss.
Add Carbs Back Around Workouts
Strategically consuming more carbs around exercise sessions can help restore muscle glycogen and enhance athletic performance. On rest days, keep carbs lower to sustain fat burning. Carb cycling this way may allow both fitness and metabolic benefits.
Monitor for Symptoms
Pay attention to energy, appetite, cravings, digestion, and other symptoms when adding carbs back in. Go slowly until your body adapts. This helps determine your optimal carb tolerance while preventing adverse effects that could derail your transition.
Be Prepared to Go Back on Keto
If you start regaining weight rapidly, losing energy or feeling unwell after adding carbs, be willing to go back on keto to reset. Another period of ketosis may help regulate your metabolism before trying to transition off the diet again.
Long-Term Diet Considerations
Once you successfully transition off keto, there are several diet strategies to sustain your health and weight goals long-term:
Low-Carb or Carb-Cycling Approach
Eating 100-150 grams of net carbs or less, just above the keto range, may help maintain weight loss, blood sugar control and mental focus for some people post-keto. Alternating higher and lower carb days can allow metabolic flexibility too.
Higher Healthy Carbs
Adding starchy vegetables, fruits, whole grains and legumes back in can fit a sustainable, nutrient-dense diet. Focus on fiber-rich choices that don’t spike blood sugar. This supports gut health and stable energy too. Shoot for 150-250 grams of net carbs.
Intuitive and Mindful Eating
Tuning into internal hunger and fullness cues (rather than tracking macros) allows intuitive eating. Being mindful helps control portions, reduce emotional eating, and increase enjoyment of nourishing foods. This flexible approach works for some post-keto.
Mediterranean Diet Pattern
Emphasizing plant foods, protein, healthy fats and whole grains fits the modified Mediterranean diet’s heart-healthy pattern. Limiting refined carbs and sugars supports blood sugar and weight control too. This balanced approach is sustainable long-term.
Lower Glycemic Index Choices
Focusing on low glycemic index, slowly digestible carbs helps maintain steady energy and appetite control coming off keto. Choose non-starchy veggies, berries, steel-cut oats, quinoa, sweet potatoes, lentils, chickpeas and minimally processed whole grains.
Portion Control Strategies
Using smaller plates, portioning meals before eating, and stopping when full can help manage portions post-keto. Be cautious with calorie-dense foods like nuts, cheese, pasta and bread that are easy to overeat. Enjoy treat foods in moderation.
Supplements
Certain supplements may ease the transition and help you maintain benefits when discontinuing the ketogenic diet:
| Supplement | Potential Benefits |
|---|---|
| Exogenous ketones | Provide ketone fuel to help sustain focus and fat burning during the transition period |
| MCT oil | Boosts ketone levels and metabolic rate |
| Fiber supplements | Help control appetite, blood sugar and digestion when adding carbs back in |
| Alpha-lipoic acid | May help maintain insulin sensitivity and blood sugar control |
| Probiotics | Ease digestion and gut issues when transitioning to more fiber and carbs |
Start with lower doses of supplements and work up gradually as needed. Time the use of ketone supplements strategically around carb intake and workouts. Discuss supplement options with your healthcare provider.
Conclusion
When discontinuing the ketogenic diet, there are a number of metabolic and physiologic changes to expect. Weight loss may slow down or plateau, energy and appetite regulation may be altered, blood sugar control can worsen, gut issues can emerge, and inflammation may increase as the protective effects of ketosis fade. However, using strategies like slowly adding back healthy carbs, exercising, and taking supportive supplements can facilitate the transition process. Remaining mindful of your goals, implementing portion control, and sticking to nutritious whole foods help maintain the benefits even after ketosis ends. With careful planning, you can successfully discontinue keto and feel your best in the long-term.