Over time, many people who choose a ketogenic lifestyle come and go from the diet. Here are eight strategies to reduce the amount of weight you’ll regain if you have to quit keto.
5. Go to a Mediterranean destination
Through the “gradual addition of high-fiber carbs,” Nawakowski suggests weaning ourselves off the ketogenic diet and onto a Mediterranean-style eating plan.
Dietitians often recommend the Mediterranean diet, and it tops the list of best diets for 2024 according to U.S. News & World Report.
6. Don’t fall back on old behaviors.
To keep the weight off while bouncing around on the ketogenic diet, MacDonald says you “probably have to accept that you can’t eat a lot of junk.” Breakfast cereals, snacks, ice cream, and soda are all examples of carbs, so you need to watch what you eat.
7. Go for less processed meals.
Chan stresses the significance of considering food quality whether on a ketogenic diet or easing into a less restrictive eating plan.
She warns that processed meats, such as bacon, sausage, and lunch meat, are associated with an increased risk of cancer and suggests cutting back on consumption if one is concerned about this. “Instead of processed meats, select lean meats like fish, skinless poultry and occasionally lean red meat.”
Substituting tofu or other plant-based proteins for processed meats is another viable alternative.
As an example of a nutritious meal to eat after stopping the ketogenic diet, Chan provides: A portion of berries, four or five ounces of lean protein, a plethora of veggies sautéed in olive oil, and a few avocado slices make up this dish.
8. Encourage more physical exercise
An further piece of advice from Chan is to make exercise a top priority if you want to keep your weight steady while you make dietary changes.
