Losing Weight After Stopping Keto

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Eating lots of fat, moderate protein, and very few carbs undoubtedly helped me shed the weight quickly and relatively painlessly while also helping to heal my dysfunctional relationship with food, specifically sugar.

This may come as a surprise to some people, but this is a choice I need to make for myself. Here's why I'm breaking up with the keto diet.

Reasons You're Not Losing Weight On Keto

That's not to say that keto can't be a nutritionally dense diet. After all, while the common misconception is that those on keto eat only bacon, cheese, mayonnaise, and butter, the reality is that the formula of high fat, moderate protein, and very low carbohydrates can be enacted in any variety of ways.

Still, I was aware that I was struggling with my intake of specific nutrients, particularly fiber. Given that adequate fiber intake can help relieve constipation, help lower cholesterol, and keep you fuller, among other benefits, I wanted to up my intake.

Coming off the keto diet and focusing more on whole, nutritious foods has reintroduced wonderfully nutritious things like beans, oats, and whole grains, and I feel much better for it.

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Again, the high fat part of the keto diet isn't gospel — there are people out there doing low-fat, low-carb diets — but it's suggested for satiety.

While on keto, I often ensured I wasn't overly hungry and stayed full by eating high amounts of fat, from the aforementioned bacon and butter to things like sausages, steaks, and cheese.

It was delicious, for sure, but it also made me feel a little blah after a while — I was unenthused about the idea of having to try to find more sources of fat and increase my intake of it all the time so that I wasn't starving.

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By coming off keto, I can find other ways to feel full, like carbs, protein, and, yes, fiber. I can still enjoy fat when I want to, but I don't have to rely on it as much.

After getting some routine bloodwork done, I expected to see great numbers across the board, especially in terms of my cholesterol. After all, the ketogenic diet has shown promise in small studies by lowering triglycerides and LDL cholesterol in the majority of participants.

My doctor was concerned at my high LDL level, though I did have a good triglyceride/HDL ratio and good levels of HDL in general. Although those high LDL numbers may be totally incidental, I can't help but feel like my high-fat diet may have contributed, so I'm trying a different approach to see if I can bring them down naturally.

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It's true that there are keto options at pretty much every restaurant. After all, you can always order a bunless burger, fried eggs, or a steak — and believe me, I've done this on many occasions.

However, after a while, I got tired of being so limited in my choices, and the people I went out to meals with were also annoyed by my rigidity in adhering to keto.

I was always stressing about what was keto-friendly on a particular restaurant's menu, or if I'd be able to customize an order to make it low-carb. That took a lot of mental energy that I got used to spending but eventually began to begrudge.

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These days, I do look for the healthiest options on restaurant menus, but I also don't stress if something has breadcrumbs in it somewhere or if the sauce on a given dish has sugar.

I just eat a reasonably sized portion and move on with my life — and I have to admit, I feel pretty good about it. It's made eating out fun again.

The keto diet was a fantastic weight-loss vehicle for me, and I couldn't have made the progress I did in the amount of time I made it without following this way of eating. It has incredible value for those who are seriously overweight or who have a food addiction, diabetes, or any number of other health issues.

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I would certainly never discourage anyone from trying keto or claim that it doesn't work and isn't worth it, because it totally is. That said, I feel like I'm in a place now in my health and fitness journey where strict keto is no longer a good fit for me.

I'm still focusing heavily on the calories in, calories out method and choosing carbohydrates that are whole, unprocessed, and slow to digest. I haven't come off keto so that I could start chowing down on french fries or eating peanut-butter-and-jelly sandwiches on white bread every day.

Instead, I'm focusing on things like oats with unsweetened almond milk and seeds for breakfast, or adding in things like quinoa or butternut squash with my evening meals. (And yes, sometimes it's nice to eat a regular cookie now and then.)Facebook Icon The letter F. Facebook Email icon An envelope. It indicates the ability to send an email. Email Twitter icon A stylized bird with an open mouth, tweeting. Twitter Snapchat icon A ghost. Snapchat Fliboard icon A stylized letter F. Flipboard Pinterest icon The letter P styled to look like a thumbtack pin. Pinterest Link icon An image of a chain link. It symobilizes a website link url. Copy Link

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About two years ago, I lost over 120 pounds by following the ketogenic diet, implementing intermittent fasting, and going to the gym roughly six days a week. But I struggled with the restrictive nature of the lifestyle, which exacerbated the issues I had with food.

It seemed like the weight effortlessly fell off me while I was on keto, but I don't think that would've been the case if I hadn't tracked my caloric intake.

Regardless of which way of eating you follow, you generally have to sustainably burn more calories than you consume to lose weight.

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Though I'm exercising to increase the deficit, I still log everything I eat and drink in MyFitnessPal to ensure that I'm not going over my set calorie amount and that I'm hitting my macronutrient goals. I focus on eating enough protein, then slot in fats and carbs around that.

A typical keto diet is composed of 75% fat, 20% protein, and no more than 5% carbs, so high-carb foods are usually off-limits.

Even though I don't follow that way of eating anymore, I still prioritize whole foods like vegetables, fruits, and other unprocessed and unrefined options.

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But now I have a wider selection — I can regularly enjoy sweet potatoes, brown rice, and higher-carb vegetables like carrots, peas, and squash.

The number of calories you consume and the nutrition of the food you eat are certainly important factors, but so is staying hydrated.

Though drinking water in and of itself won't make you lose weight, it can help people consume fewer calories, since some may mistake thirst for hunger.

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Though I lost weight on keto pretty quickly, there were still people I'd see on Instagram shedding it faster, who I thought looked better than me and whose progress I really admired.

So I had to stay focused on my own goals. It took me a while to internalize that lesson, but it's advice I carry with me.

At the end of the day, weight loss isn't linear. I didn't gain the weight back overnight — more like over two years — so it's not going to come off immediately either.

Maintaining Weight Loss After Keto

Just because the scale may go up one week doesn't mean that all progress has been lost or that the lifestyle's not working.

It took me a long time to learn patience. Though I sometimes wish I could hurry the process and reach my lowest weight again, I always try to remind myself that consistency is key and that I'll reach my goals if I stick with it.Ashley Gonzalez started her weight loss journey in January by kicking things off with the Ketogenic diet. Things were going well, until her weight loss came to a halt even though she still hadn’t reached her weight loss goals. If you’re no longer losing weight following Keto, or you’re finding it impossible to sustain, then it’s time to come off it. But that doesn’t mean you can immediately start eating bread again! Sorry. The reintroduction of carbohydrates to your diet should be done slowly so that you can successfully transition off Keto without gaining weight.

Although Keto might have been helpful in initiating your weight loss, the ketogenic diet is not a long-term diet plan that is typically recommended unless trying to manage an acute medical condition. When carbohydrates are restricted from our diet, our bodies miss out on abundance of vitamins and minerals that are ordinarily provided by fruits and vegetables. Not only that, but carbohydrates are our bodies primary source of fuel in anaerobic

Why Am I Not Losing Weight On Keto?