Over time, many people who adopt a ketogenic lifestyle go on and off the diet. These eight strategies will help you minimize the amount of weight you put on when you go back on the ketogenic diet.
I. Keep an open mind and make adjustments as needed
Always keep an eye on your body’s reaction to a new eating plan whenever you switch diets. Modify your routine if you find that you are gaining weight.
Based in Chicago, Kelly Roehl Nawakowski is an advanced practice registered dietitian nutritionist and certified nutrition support clinician. She advocates cutting carbs to promote weight loss in the event that weight creeps back up.
Some people use a strategy known as “keto cycling” in which they adhere to a ketogenic diet for a few days straight, then eat more carbohydrates one day, and then return to a more rigorous keto regimen the following week. That’s not exactly what we’re discussing here, but there are many other ways to follow the ketogenic diet for a while, then take a break, and then return to it.
2. The art of cooking
Nawakowski points out that, in contrast to ultra-processed meals, a healthy ketogenic diet will include a wide selection of high-quality, less processed foods. Including for weight maintenance, these nutrient-dense foods “should be the focus of any long-term healthy diet,” she says. A change in attitude and habit brought about by learning to prepare and savor these nutritious foods can make weight management easier.
3. Gradually reduce your consumption of fat
On the ketogenic diet, fat makes up the majority of calories, thus cutting back on fat will allow you to increase your carbohydrate intake.
When getting off the ketogenic diet, Monica Chan, a registered dietitian and supervisor at Riverside University Health System in California, suggests “slowly decreasing your fat intake, especially saturated fat, while increasing lean proteins, vegetables and wholesome carbohydrates like fresh fruits, whole grains and beans.”
4. Gradually reintroduce carbohydrates
In a similar vein, when you have reached your ketogenic diet goal—be it weight loss or improved blood sugar control—gradually reintroduce high-fiber carbohydrates to your diet. The quantity you consume daily while on the ketogenic diet will determine the timing and amount of carbohydrates you should consume.
You can ease off a little if you’ve put on some pounds. You can keep increasing carbohydrates and reevaluating if you’re keeping your weight steady.
The number of carbs you eat should increase until you reach a point where you can maintain the weight you’ve reduced, as MacDonald puts it.
Each person has a unique set point, and finding yours may need some experimentation.
