While the ultra-restrictive keto diet may have helped you lose some weight, chances are you'll gain some of the weight back that you lost. But fear not! Three dietitians give their advice on maintaining most of the weight loss after keto. Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She has Master's in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets. When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys. The ketogenic diet (also called "keto diet") is a high-fat, moderate-protein, very-low-carbohydrate diet introduced by physicians in the 1920s for treating epilepsy.
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Recently it's become a popular weight-loss diet. When carbohydrate intake is very low and glucose is not available for energy, the body breaks down fat into molecules called ketone bodies through a process called ketosis. While the keto diet can lead to rapid weight loss, it's a really challenging diet to stick with long term because of how restrictive it is. Maintaining weight loss after any diet can be difficult, especially one where you lose weight fast. So, we interviewed dietitians to get their take on exactly why it's so hard to maintain the weight loss and what they recommend you do to keep as much off as possible as you get back to a regular healthy diet. Restrictive diets like keto don't work long term. Ayat Sleymann M.S., R.D.N., a weight-loss dietitian at Mom Nutritionist. This is a totally normal response your body will have after any restrictive diet. After being deprived of energy, your body will work hard to replenish its stores.
Another danger of restrictive diets is that they can lead to a restrict-binge cycle. This is harmful because the body responds by slowing your metabolism, which makes it harder to lose weight later on. This is a definite challenge, especially if you did gain back some or all of the weight you lost-losing it the second time around can be more difficult. Sleymann. Not to mention, they take the pleasure out of eating and overcomplicate things, she says. There is no one-size-fits-all approach to maintaining weight loss after keto. Lara Clevenger, M.S.H., R.D.N., C.P.T., and Faith Gorsky of The Keto Queens. We here at EatingWell totally agree that working with a dietitian to create a personalized plan that accounts for calorie needs, decreasing stress and incorporating movement can help maintain weight loss. It's important to note that we don't encourage following the Supraketo Keto Pills diet, or any restrictive diet for that matter, unless recommended by a physician-for example, for the treatment of epilepsy.
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 (about 50 grams per day), 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. 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 Keto by Supraketo Keto berries, and if your stomach tolerates that, bump it up a little more the next day.