Have you been on the keto diet for far too long? Are you planning to quit the keto diet?
If yes, the obvious question in your mind would be how to come off keto diet safely without gaining weight. If you gain weight once again, your weeks of patience and efforts will go down the drain. Nobody wants to go down that road.
Luckily, we have a way out for you. We will share with you a few tips which will help you come off keto diet safely without gaining any weight. All in just five simple steps which you need to follow.
Five Steps to Come Off Keto Safely
Go slow on carbs
Keto diet relies on cutting down carbs from your daily intake. However, when you plan on quitting the keto diet, you cannot just resume eating 150g of carbs every day. You have to take it slow. When you follow a step by step method of increasing carbs in your diet, it is easy to avoid weight gain.
During the first week, you have to add one serving of carbs in your diet each day. Doing so helps your body adjust to carbs once again.
Second week onwards, you have to repeat the same procedure but for two servings a day. You have to continue with this procedure until you reach your healthy dose of carbs. You should not increase the quantity of carbs beyond 40% of your total calorie intake.
At the same time, you should reduce your fat intake to have a balanced diet. The final result should look something like:
- 40% carbs
- 30% fat
- 30% protein
Once you do so in a systematic way, it will be easy for you to avoid weight gain when you come off keto.
Keep packaged foods at bay
When you quit the keto diet, it does not mean that you can munch on the junk food. You have to only stick to fruits and vegetables as they consist of almost all the necessary nutrients which you need. You have to avoid altogether the packaged food still to ensure that you do not gain weight.
Go with a balanced diet
Keto diet demands you to keep track of the calories and the nutrients which you consume. It is better to continue with this habit. If you want to avoid weight gain after the keto diet, you will have to stick to the 40, 30, 30 composition which we spoke about above.
Instead of just using approximation, it is a good idea to use the same tracking mechanism to consume a balanced diet. Balanced meals are the easiest way to avoid weight gain post the keto diet.
Generally speaking, the composition should be such that you consume up to 6 meals per day and 1 to 2 snacks per day. It should be with a proper schedule so that you can avoid overeating.
Mind your portion size:
Have you thought how the portion sizes will change post the keto diet?
We bet you haven’t. Most people ignore this aspect.
Since the keto diet was a high-fat diet, now you have to be more strict with the portion size. You have to limit the portion size to ensure that you are not merely munching on cheese, cream, and bacon. It is necessary to regulate the portion size to limit the amount of calories you consume.
The balanced diet will ensure that the nutrients which you consume are more than enough for the body. If you continue with the earlier portion size, chances are you will experience rapid weight gain. That is why it is time to mind the portion size.
Do not stop working out
Looking for a surefire way to avoid weight gain post the keto diet?
If yes, the answer is a workout. During the keto diet, most people exercise daily to tone the body and lose weight. You have to continue with the same after quitting the keto diet.
If you’re looking for a less exhaustive physical activity, you can switch over to yoga or running. However, abandoning the workout or physical activity can result in significant weight gain. Continuing your workout is the most efficient way to avoid any weight gain once you quit the keto diet.
When you’re back to the typical balanced diet, you will have a high amount of energy in your body. At the same time, you need to burn some of the extra calories which you are consuming as well. Owing to this very reason, working out or indulging in physical activity is a must.
Life post the keto diet need not be so difficult. In fact, your hard work and patience should not go in vain. With the help of these five tips, you can retain your physique and easily maintain your body even when you quit the keto diet. There is nothing to be afraid of. Following our 5 step guide above can help you maintain your physique with ease.
Continuing a diet because you fear the post-diet weight gain is not the ideal way to live life. So, use our guide above and quit the keto diet today.
[ Don’t miss: How to Start a Keto Diet, Everything You Need to Know.]