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How To Maintain Weight After Keto Diet

What Are Some Things To Keep In Mind While Following The Keto Diet

How To Maintain Weight After Reaching Ketogenic Diet Goal Keto Weight Maintenance Dr.Berg

In order to achieve true ketosis and avoid any nutritional deficiencies, consult a registered dietitian or nutritionist prior to starting the keto diet.

Its easy to develop an electrolyte imbalance while on the plan, Lynch says, as you are not allowed to consume many foods from which you gain electrolytes, such as certain grains, fruits, and vegetables.

Additionally, its important to pay attention to the kind of fat you consume.

Because of the high amount of fat necessary, much more welcoming to all types of saturated and unsaturated fat, Salter says.

Try to balance out your fat intake to include healthier fats as well. Lynch adds, I think that people feel more satiated on a higher-fat diet. But it has to be done right and include healthy fats. Some healthy sources are avocado, olives, nuts, and fatty fish.

Bump Up Activity Levels Fiber Intake And Keep Protein At A Healthy Level

If you want to ditch keto and counting macros, there are other easier ways to maintain weight loss. Jethwa’s recommendation is: “Find exercise you enjoy! This could be anything from walking around the block each day to taking dance lessons or joining a local soccer club.” Sleymann recommends: “Exercising for at least 30 minutes per day and making sure you are eating an adequate amount of protein , which helps promote fullness.” And rather than relying solely on animal proteins, opt for more plant-based protein sources, like beans, lentils, tofu and edamame.

“And eat vegetables at every meal as they add volume on your plate and are low in calories and high in fiber,” adds Sleymann.

It’s also important to make changes to your diet slowly. If you all of a sudden start eating 30 grams of fiber a day after not eating much at all, your stomach is going to go crazy and likely cause some pretty intense constipation. Add in one or two servings of a high-fiber foods per day, like oatmeal, whole-wheat pasta, beans, chia seeds or berries, and if your stomach tolerates that, bump it up a little more the next day. And remember, whenever you add more fiber to your diet, you also need to add more water to prevent constipation.

How To Maintain Weight After Keto: Switch Your Focus From Fat Loss To Muscle Gain

While fat loss may be your primary goal while going on the keto diet, you may want to switch things up a little bit.

This approach, however, is not necessarily geared towards weight maintenance. By focusing on muscle gain, you maintain a low body fat percentage while adding more muscle mass.

A high muscle mass:

  • Reduces the long-term risk of type 2 diabetes
  • Makes it harder to regain fat

To increase your muscle mass, focus on resistance training. As you will be building mass, you will need to add more calories and protein to your diet but keep carbs low.

You should only add more carbs around workouts alone.

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Find Your Desired Carb Range

The number of carbs recommended is different for everyone, and differs depending on things like your goals and activity levels. Since theres no one-size-fits-all amount, aim to get back to a number of carbohydrates that allow you to eat a greater range of foods so that you dont feel restricted but can maintain your weight and feel good, says Keene. If youre not sure what range is right for you, find a registered dietitian in your area who will be able to help you meet your personal goals.

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Your Metabolism Is Slower

Losing weight by consuming fewer calories than what you burn can cause your resting metabolic rate or RMR to slow. RMR is also known as your basal metabolic rate or BMR. This metabolic rate is the number of calories you burn to keep breathing and send blood to and from the heart.

BMR accounts for the calories you burn when youre sleeping as well as when youre awake, but not when youre doing daily non-exercise activities that burn calories. Thats your non-exercise activity thermogenesis or NEAT.

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How Does The Keto Diet Work

The keto diet is a high-fat low carb diet that restricts the amount of carbs you can consume to as little as 20 grams a day . This way, you get most of your calories from fat, forcing your body to use different energy pathways. Instead of using carbs for energy, your body burns fat, thus entering a state of ketosis .

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What To Eat After Keto Diet

Can you maintain AFTER a KETO diet? | Carly Voinski

Last Updated on June 16, 2019 | RD, Payal Banka

If you are reading this article on How to maintain weight after keto diet, that means you have already seen our ketogenic diet plan article, and I hope you must have lost a good amount of weight by now. So when a few of our readers asked us about how to maintain weight after keto diet, we decided to write this up. Read on.

Like we read earlier in our ketogenic diet article, the keto diet is a boon for weight loss. Keto diet is a short term diet of 3 4 weeks. It is moderately high protein and fat diet and very low on carbs. But then we are often confused as to how to wean from the keto diet. Slowly you should start adding carbs to the diet. Introduce carbs in such a manner that it should not lead to excess weight gain. To maintain your lost weight after keto diet, you can start by replacing a certain amount of proteins and fats with low glycaemic index carbohydrates.

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Do Sleep And Stress Affect Weight Gain

Since your muscles recover and grow during sleep, its essential to make sure you spend enough time asleep.14 In fact, sleep and stress share an intrinsic connection if you are sleep-deprived, you are much more likely to be stressed.

Its well-known that lack of sleep and stress raises cortisol levels.15 Unfortunately, higher cortisol levels have a negative impact on gaining weight in a healthy way. They may lead to putting on fat rather than lean mass.

Higher cortisol levels both directly and indirectly influence fat gain, through overeating and the tendency to crave junk food.16

To be in optimal condition and promote healthy gains in lean mass, aim to:

  • Sleep 7 to 9 hours per night
  • Find time to relax and enjoy life
  • Socialize with family and friends rather than remain isolated
  • Prevent overtraining

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So How Long Should I Follow The Keto Diet

As is true for any diet, you should only begin to follow it if you can maintain it as a lifestyle change. All it takes is 28 days to see a huge transformation.

If you want to keep the weight off, youre going to have to eat well. You cant go back to your old ways, Lynch says. A diet has an endpoint, and thats the problem. With a lifestyle, theres no end point. You have to put the work in.

Salter echoes that sentiment, adding that there is no finite limit as long as someone knows how to properly navigate carb-infested situations like social gatherings, vacations, and holidays, or are OK with the ramifications if they do rapidly introduce carbohydrates in a short period of time. Any diet needs to be something that can you do and maintain for far longer. certainly is. You just have to be diligent and educate yourself.

How To Maintain Weight After Keto

How To Keep Weight Off After Keto Diet

There are many reasons why experts advise against following keto long-term, one of them being the fact that the low-carb, high-fat diet limits the consumption of nutrient-rich fruits, vegetables, and grains, which poses a concern for long-term health.

With this knowledge, you might want to get off the keto diet after a while. But if you do, will you gain all the weight back? Indeed, if you fall into the same unhealthy eating habits you were accustomed to before beginning the keto diet, you will gain all the weight back. However, there are some methods that you can use to ensure that your transition from keto does not have adverse effects on your weight loss journey.

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Gradually Increase How Many Carbs You Eat

Youve been counting carbs like crazy, and youre probably an expert in it by now. This is not the time to completely stop counting. Add in an additional 10 g of carbohydrates per day for the first week, says Keene. Grab a pad of paper, and track your weight and how you feel. Increase that number weekly or every other week depending on your goals, she says.

How To Maintain Your Weight After Keto Diet

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Stick To Real Whole Unprocessed Foods

When transitioning out of ketosis, continue to stick with a clean diet, avoiding processed foods to avoid excessive weight gain.

Obesity probably resulted from changes in the caloric quantity and quality of the food supply in concert with an industrialized food system that produced and marketed convenient, highly processed foods from cheap agricultural inputs. Such foods often contain high amounts of salt, sugar, fat, and flavor additives and are engineered to have super-normal appetitive properties that increase desire and consumption.

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Track Your Carbs To Stay In Ketosis

Carb intake should be kept very low so your body utilizes its natural fat-burning capabilities. You wont ever reach ketosis if you arent diligent about finding the carbohydrate count that is just right for your body.

The best way to determine the exact net carb count thats right for you is by figuring out your total daily calorie intake. Again, you can use the keto macro calculator for this.

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Whats The Best Way To Keep The Weight Off

In short, you need to do the things you did to lose fat, minus the calorie deficit.

For the best results, you need to continue eating mostly natural, whole foods, while keeping total calories in check. Even if you decide to increase your carbs, you need to be mindful of the different macro proportions and how theyre affecting you.

Perhaps most importantly, you need to continue weighing and measuring yourself regularly, in order to be able to spot weight gain right away and react accordingly.

In this article, well be exploring four different strategies that you could use to maintain your weight after keto, as well as some healthy habits that will help you be successful in the long run.

Increase Protein As Part Of Your New Diet

How to Maintain Weight after Loss

The high-fat, low-carb keto diet doesnt leave much room for protein. About 10 to 20 percent of what you eat should be protein, thats it. Since youre not doing keto anymore, you dont have to follow these regulations quite as closely.

Certain high-protein foods such as lean red meat, fish, and skinless chicken have high thermic effects of food or TEFs. This is good considering that a higher TEF might give your metabolism a boost. The jury is still out on this though.

Even if eating more protein isnt increasing the speed of your metabolism, youll find it easier to build muscle. If you start prioritizing increasing your muscle mass over burning fat in your post-keto life, your body fat percentage will stay lean and your physique will still look great!

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Remind Yourself Of Your Reasons And Your Journey

Everyone has a reason for dieting that sparked their commitment in the first place, so it stands to reason that if you remind yourself of that/those reason, youll be able to power through the temptation and renew your sense of commitment. Look back on pictures from your past. Do you want to go back there? Keep this top of mind when youre contemplating a carb binge.

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