Many people give the keto lifestyle a try because they want to lose weight. Since you cut out the majority of carbs in your diet, your body quickly learns how to use fat for energy, making it much easier to let go of body fat, especially belly fat. However, what do you do once you have reached your goal weight? This is often the most difficult part of weight loss. Should you start eating carbs again? Or should you stay on keto forever?
This is actually an important question to ask yourself even before you reach your goal weight. Always begin with the end in mind so it is an easy transition and you don’t even have to think about it when the time comes. Let’s look at the pros and cons of leaving or staying on keto, so you can decide how to maintain weight loss after the keto diet.
Leaving Keto
The Pros
Some people prefer to leave the keto lifestyle behind once they reach their goal weight. Maybe they miss their favorite carbs. Maybe they are not sure if this is a good choice for them long term. To do this, it is very important to slowly add back in carbs while decreasing your fat intake. Always begin adding in a healthy variety of more starchy vegetables and fruits first. If you jump right into adding grains and sugars, you will find yourself feeling awful and packing the pounds back on before you even know it. You’ll want to keep eating the healthy fats you ate while on keto, just not as many. Many people find success by transitioning to a low carb, whole food lifestyle similar to the Paleo diet. Eating paleo is not as restrictive as keto but still focuses on eating whole foods and eschewing foods like simple carbs and legumes.
The Cons
Eating a larger number of carbs will stop the production of ketones and you will not have the same energy or fat burning ability that you had while on keto. Also keep in mind that adding in carbs may increase your cravings for them. And eating too many carbs, especially unhealthy ones, will lead to weight gain. This could potentially put you back on the yo-yo diet train and undo all the great work you have already done! Ketones provide a cleaner fuel than glucose, prevents inflammation in the body, and levels out your insulin levels. By not burning ketones as fuel, you are missing some potential disease prevention benefits you would otherwise be benefiting from if you stayed in ketosis.
Staying on Keto
The Pros
You may decide that you would rather stick with the keto diet. Many people find that they feel so much better when they are fueled with ketones instead of glucose that they couldn’t fathom going back. While on this diet journey I hope you have taken the time to learn all the impressive health benefits that ketones and ketosis have to offer. There hasn’t been a ton of research about staying on the keto diet long term but so far, the results are promising. Keto can help keep your blood sugar, blood pressure, and cholesterol levels low. It also gives you energy and a clear mind. Because you are burning fat and no longer having to deal with the insulin roller coaster of cravings that carbs creates, it is much easier to maintain your weight loss if you stay in keto. Keep your carbs low, eat only a moderate amount to protein and eat healthy fats with each meal until you feel satiated.
The Cons
There aren’t really many documented cons to staying on keto, other than some people find it difficult to sustain because their previous carb addictions still prevail. Some people feel that they want to stay on keto because of how they feel, but they choose not to because they are missing out on high carb foods that they miss. This is only an issue if you haven’t discovered cyclical ketosis or fasting. Both of these techniques are very easy to do when your body is fat adapted.
With cyclical ketosis, for one meal 1-2 times a week, you can replace the calories from fat with the calories from carbs. The next day, you go back into your keto practice and, if you have taken the time to ensure you are fat adapted first, your body will flip back into ketosis. There are several different approaches to cyclical ketosis that make this way of eating much more sustainable for those that miss the high carbs every now and then. This really allows you to have the best of both worlds!
Some people use fasting to quickly get themselves into ketosis after eating high carb for a period of time. There is some excellent research out there about the health benefits of fasting and there are many types of fasts that you can use. Check out Dr Jason Fung’s book The Obesity Code for more on how to safely fast. If fasting sounds like starvation to you, that is not the case when you are fat adapted by being on keto. Being in ketosis already makes the practice of fasting much easier since you don’t have to fight the cravings and “hangriness” that go along with carb cravings.
There really aren’t any official cons to staying on the keto diet, especially if you like it! Just remember to make sure your diet is full nutrient-rich cruciferous vegetables so that you are getting all the vitamins and minerals you need. Sometimes, keto followers limit their veggie intake in order to stay low on carbs. However, that is not a healthy way to live! The keto diet encourages consumption of low carb veggies that are both delicious and good for you. Don’t skip out on them. You need to ensure you are getting the micronutrients you need to maintain health. Take supplements or visit a keto-friendly Nutritionist if you are not sure.
Conclusion
It’s up to you to decide which approach you want to take to weight maintenance. Some people want to add in some variety to their diet, so they add in carbs. Others are perfectly happy eating keto and choose to stay on it. Remember that keto is a lifestyle that helps you stay in control of your weight, insulin levels, and cravings. If you want to just use keto as a tool in your healthy lifestyle toolbox, that is great! If you want to make it a forever lifestyle, that is cool too. What is important is that you don’t slide into your previous way of eating. That is what caused the issue to begin with! Make sure you truly have made some life changes and be confident that you can continue to maintain all the hard work you have done.
Whatever you chose, if you have met your target, congratulations! Weight loss or not, I hope you feel the best you ever have. Thank is the true gift of keto.
https://paleoleap.com/4-strategies-for-maintaining-your-goal-weight-on-keto/
https://www.ruled.me/how-to-maintain-long-term-keto-weight-loss-results-for-life/
Wishing you all the best in health.
Tiffiny Poirier