The ketogenic diet (or also known as keto) is one of the methods to lose weight fast that has become more fashionable. However, it has been seen that many people tend to gain weight when they come out of ketosis.
To keep those pounds off and keep on gaining weight when you get off the ketogenic diet, you should gradually increase your carbohydrate intake, put sweets aside, and choose high-quality foods.
Read on to find out how to get out of ketosis without gaining weight.
How to get off the ketogenic diet without gaining weight?
On the ketogenic diet, carbohydrate foods are minimized. This allows you to burn fat and lose weight faster.
Also, surely you remember those first 3 kilos that you lose when you start. By cutting back on carbs, you’ve likely lost a great deal of water.
By incorporating them again, you are likely to regain a few extra pounds of fluid. However, this is completely healthy. The problem with getting fat out of ketosis is when you slip into excess carbohydrates and sugar again.
Here are tips for getting off the ketogenic diet without gaining weight.
1. Increase carbohydrate foods progressively
In order not to gain weight when you leave the ketogenic diet, you must increase your consumption slowly and progressively. That is, if you previously consumed less than 50 grams per day, when you go out you must eat 100 grams per day.
The following week you should eat 200 grams and then stick to a maximum of 300 grams. This is what is recommended by nutritionists and WHO for the average adult. (3)
2. Eat more foods with fiber
Fiber foods will help you reduce your appetite. According to studies, a high consumption of foods with plant fiber makes a person feel fuller. (1,2)
Not only will this keep you out of ketosis, it is one of the healthiest ways to lose weight. People who eat more foods with fiber are less likely to gain weight.
3. No more than 5 fruits per day
If you are in the process of getting off the ketogenic diet, you will surely miss sweet and exotic fruits. Although it is a good time to start eating these foods again, in order not to gain weight, it is important not to exceed their quantity.
Eating a maximum of 5 fruits per day will allow you to get out of ketosis without gaining weight. Also, eating more fruits will not bring additional benefits to your health.
4. Avoid sweets and sugar substitutes
Sweets and excess sugar are one of the types of foods to avoid in order not to gain weight. In fact, this is one of the main benefits of the keto diet.
When you come out of ketosis, you will surely miss sweets and desserts. However, if you really do not want to gain weight, you should not fall into this excess again. Eating a dessert or two a week is enough.
The substitutes sugar can also be a problem. According to studies, dependence on the sweet taste can cause you to fall into excess sugar in the long term if you realize it. (2.3)
5. Store unhealthy foods out of sight
If foods high in calories, unhealthy fats, and sugar are visible around the house, you’re more likely to choose them over a bowl of fruit.
Storing unhealthy foods out of sight, such as in cupboards or cupboards, can help you lose weight and feel less hungry.
Although this does not mean that you do the keto diet again and never eat them. Storing unhealthy foods out of sight, such as in cupboards or cupboards, can help you lose weight and feel less hungry. This effect will be enhanced if you have just come off the ketogenic diet.
6. Eat without electronic distractions
People who eat while watching television or playing computer games can lose track of how much they have eaten. This can cause them to overeat carbohydrates as well as any other food.
According to a study, people who were distracted eating and watching TV have a chance of increasing their calorie intake from 36 to 71%. (6) These extra calories add up and can be a cause of being overweight when off the keto diet.
Why are you getting fat when you get off the keto diet?
On the ketogenic diet, you cut carbs, go into ketosis, and start burning fat. All good good up to here. However, what nobody tells you is that if when you leave, you do it wrong. You can have a rebound effect.
The main reason why a person gains weight after getting out of ketosis is because you regain a quantity of fluid that you have lost.
As the word indicates, carbohydrates are accompanied by a large amount of water. By starting to eat them back, you will inevitably gain a couple of pounds per water.
In addition, studies have confirmed that our body has a complex system whose function is to maintain stable blood glucose levels. This system involves the participation of integrating regions of the brain and the action of various hormones. (4.5)
When doing the keto diet, changes in this system are generated. For example, the levels of the main hormones that regulate appetite ghrelin and leptin are altered, as well as the levels of dopamine, the hormone related to pleasure.
Initially, these changes can be positive for the body. But if they last for long periods of time, they can lead to behaviors that lead to weight gain, this is the case of the famous cravings or the urge to eat compulsively.
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To avoid gaining weight when you leave the ketogenic diet, you should eat more foods with fiber, avoid sweets, and eat no more than 250 grams of good carbohydrates per day.
Inevitably, when you leave the keto diet, you will gain a couple of kilos more per water. However, this is completely healthy.
To get out of ketosis without gaining weight, you need to choose good-quality carbohydrates. Cereals and pseudocerals such as oats, quinoa, brown rice are examples of foods that will help keep you at your ideal weight .