{"id":11721,"date":"2020-11-16T20:13:35","date_gmt":"2020-11-16T20:13:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=11721"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-maintain-weight-after-keto","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/","title":{"rendered":"How To Maintain Weight After Keto: Reintroducing Carbs Without Canceling Out Your Results"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#How_Does_the_Keto_Diet_Work\" >How Does the Keto Diet Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#How_to_Maintain_Weight_After_Keto\" >How to Maintain Weight After Keto<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#1_Gradually_Increase_Your_Carbohydrate_Intake\" >1. Gradually Increase Your Carbohydrate Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#2_Add_More_Protein_to_Your_Plate\" >2. Add More Protein to Your Plate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#3_Add_Resistance_Training_to_Your_Routine\" >3. Add Resistance Training to Your Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#4_Add_More_Fruits_and_Vegetables_to_Your_Diet\" >4. Add More Fruits and Vegetables to Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#5_Try_Intermittent_Fasting\" >5. Try Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#6_Keep_Moving\" >6. Keep Moving<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Will_You_Eventually_Stop_Losing_Weight_on_Keto\" >Will You Eventually Stop Losing Weight on Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Why_Are_You_Not_Losing_Weight_on_Keto\" >Why Are You Not Losing Weight on Keto?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Undiagnosed_Medical_IssuesPrescribed_Medication\" >Undiagnosed Medical Issues\/Prescribed Medication<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Lack_of_Dietary_Adherence\" >Lack of Dietary Adherence<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Youre_Not_Eating_Nutritious_Foods\" >You\u2019re Not Eating Nutritious Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Unrealistic_Weight-Loss_Expectations\" >Unrealistic Weight-Loss Expectations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Lack_of_Sleep_or_High_Stress_Levels\" >Lack of Sleep or High Stress Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Youre_Actually_Not_Achieving_Ketosis\" >You\u2019re Actually Not Achieving Ketosis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Youre_Not_Getting_Enough_Physical_Activity\" >You\u2019re Not Getting Enough Physical Activity<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#How_much_weight_can_you_lose_on_keto\" >How much weight can you lose on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Do_you_always_gain_weight_back_after_keto\" >Do you always gain weight back after keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#How_many_carbs_to_stay_in_ketosis\" >How many carbs to stay in ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#Is_keto_OK_in_the_long_term\" >Is keto OK in the long term?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Perhaps you\u2019ve been on the ketogenic diet for a while now and have finally achieved your results. Your weight is where you\u2019d like it to be, your body looks how you\u2019d always envisioned it, and you generally feel healthier, but you now want to get off the meal plan.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you safely do this and not mess up all the progress that you\u2019ve already made? Transitioning from keto to a more healthy and balanced diet can be rather tough if you don\u2019t know where to start. In this article, we shall be showing you just how to move from this predominantly fat diet and reintroduce carbs to your everyday meals as well as give you tips on<a href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\"> how to maintain weight after keto<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_the_Keto_Diet_Work\"><\/span><b>How Does the Keto Diet Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/keto-diet-for-vegetarians\/\">keto diet<\/a> is a high-fat, low-carb diet that restricts the amount of carbohydrates you can consume to less than 50 grams a day with some versions reducing the intake to just 20 grams a day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3826507\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). In this way, you get most of your calories from fat, forcing your body to use different energy pathways. Instead of using carbs for energy, your body burns fat, entering a state of ketosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4224210\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Maintain_Weight_After_Keto\"><\/span><b>How to Maintain Weight After Keto<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite the fact that the ketogenic diet is hailed for its weight loss results, most experts recommend it as a short-term diet and not a long-term one. As this diet limits the intake of carbs, limiting the intake of all whole grains and some vegetables as well as legumes and most fruit, it can lead to nutritional deficiencies when used in the long term.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has also found this diet to increase the likelihood of other long-term side effects, including hepatic steatosis (aka fatty liver disease), kidney stones, and hypoproteinemia (lower than normal protein levels in the body) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7480775\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this knowledge, it\u2019s clear to see that, despite the success of the eating plan, it\u2019s smart to get off it before too long. But what if you do and suddenly gain all the weight back? What will you do then?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is certainly a legitimate fear, but luckily, there are some things you can do to ensure that your transition from keto doesn\u2019t have adverse effects on your weight loss journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recommendations are as follows:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Gradually_Increase_Your_Carbohydrate_Intake\"><\/span><b>1. Gradually Increase Your Carbohydrate Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As previously stated, <\/span><span style=\"font-weight: 400;\">the ketogenic diet drastically limits the amount of carbs you should consume a day to around 20 to 50 grams (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). The first step in transitioning out of this eating plan is to reintroduce carbs. Rather than diving head first into this and dramatically increasing carbohydrate intake, we suggest taking some baby steps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do this by gradually increasing the daily amount of carbs by approximately 10 grams each week. This amount is small enough not to shock your system that has been carbohydrate-deprived for a while. Please also note that it\u2019s best to only go for the complex carbohydrates, generally those from whole grains, fruits, vegetables, nuts, and legumes, in this process.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can eat a bit more fruit, an extra spoon of beans, and opt for whole grains such as oats, rice, or quinoa. Don\u2019t go for unhealthy carbs such as white bread, cookies, or donuts. Healthy carbs are generally better for you and they\u2019re also fiber-rich, which takes longer to digest, leading to longer satiety and a reduced likelihood of overeating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you increase your carb intake, remember to track your weight and how your body generally feels.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/16.png\" alt=\"how to maintain weight after keto\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Add_More_Protein_to_Your_Plate\"><\/span><b>2. Add More Protein to Your Plate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Through the keto diet, you\u2019ve learned that more fats can help with weight loss, but as you phase out of this diet, it\u2019s time to learn about the incredible benefits of protein for the same.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For years, research has continued to prove that protein is an incredibly effective macronutrient for weight loss. The increase in protein consumption has been proven to help with a reduction in triglycerides, blood pressure, and waist circumference, and also helps with greater perceived fullness, elevated satiety hormones, and elevated diet-induced thermogenesis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926512\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding more protein to your diet will help boost your satiety and increase your metabolism, which will help with maintaining a calorie deficit and more calorie burning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to making your <a href=\"https:\/\/betterme.world\/articles\/a-macro-food-list\/\">macro food list<\/a> to help you transition out of keto, we suggest adding foods such as skinless chicken, fish, lean cuts of red meat, tofu, and some legumes. They\u2019re all incredibly rich in protein and will help with all the above-mentioned benefits.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Add_Resistance_Training_to_Your_Routine\"><\/span><b>3. Add Resistance Training to Your Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019ve not been working out before, now is the time to seriously consider it. Resistance training, also known as strength training, is a type of workout routine that\u2019s designed to improve your muscle strength and endurance. Research continues to show this type of workout routine to be incredibly effective for weight loss, particularly in obese or overweight people (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/obr.13428\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8365736\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But why should you do resistance training if you\u2019ve already reached your weight loss goals?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one, resistance training is a form of exercise like any other, and we all understand that when you work out, you\u2019re able to maintain your weight &#8211; it\u2019s not just a weight loss tool. By working out as you transition out of this diet, you\u2019re able to expend a greater number of calories each day, which will help you maintain your weight loss after keto.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Secondly, resistance training helps with muscle growth. Increasing your muscle mass has a slew of benefits, including improving balance and flexibility, strengthening bones, and reducing the risk of chronic illnesses. Beyond this and related to the topic at hand, having more muscle increases your resting metabolic rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The more muscle you have in your body, the more calories you\u2019ll burn when working out and even more so while at rest. It\u2019s said that every pound of muscle you have burns an extra 5 to 6 calories a day and a resistance-trained muscle can burn up to 9 extra calories a day (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2015\/07000\/build_muscle,_improve_health__benefits_associated.6.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this in mind, it can be seen that when it comes to how to maintain weight after keto, resistance training is a great tool that can help make the process easier.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Add_More_Fruits_and_Vegetables_to_Your_Diet\"><\/span><b>4. Add More Fruits and Vegetables to Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If adding more whole grains to your diet to increase your carb intake seems a little daunting, try adding some fruit and starchy vegetables instead. The ketogenic diet doesn\u2019t allow fruits such as bananas, apples, oranges, or peaches, or vegetables such as corn, sweet potatoes, squash, peas, or turnips as they\u2019re high in carbohydrates and sugars.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to leave this diet behind but still maintain your weight, then such fruits and vegetables should be part of your meal plan. Not only are they lower in calories than a serving of whole grains, they\u2019re also high in antioxidants and other nutrients, which positively impact every system in the body, and they\u2019re a much better source of both carbs and natural sugars than heavily processed, high-sugar \u201cjunk foods\u201d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that fruits and leafy greens make some of the healthiest and <a href=\"https:\/\/betterme.world\/articles\/best-juices-for-weight-loss\/\">best juices for weight loss<\/a> due to the fact that they take up a larger volume in the stomach with relatively fewer calories. These juices can be used as a snack or even as meal replacements when made with a particular balance of ingredients as you transition out of the keto diet and look to maintain your weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Try_Intermittent_Fasting\"><\/span><b>5. Try Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting (IF) involves entirely or partially abstaining from eating for a set amount of time before regularly eating again. The main idea behind IF is that you have an<\/span><i><span style=\"font-weight: 400;\"> \u201ceating window\u201d<\/span><\/i><span style=\"font-weight: 400;\"> during which you don\u2019t limit your food intake and periods of fasting during which you refrain from eating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that intermittent fasting offers a wide array of benefits, such as fat loss, lower levels of cholesterol, lower blood sugar, better cardiovascular and general health, lower risk of chronic illnesses, and increased longevity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9946909\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are multiple ways to do IF, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fasting for 12 hours a day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fasting for 16 hours<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The 5:2 diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate day fasting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A weekly 24-hour fast<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As eating in this way limits the number of hours you\u2019re allowed to consume food in a day, it helps reduce your overall caloric intake, thereby helping with efforts to maintain your weight loss after keto, particularly if you remember to track your intake during the feeding window.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember that eating too much healthy food can lead to weight gain. Just because it\u2019s a food with several health benefits, like a fruit or vegetable, doesn\u2019t mean you\u2019ll automatically lose or maintain your weight. You must make sure that you\u2019re not in a caloric surplus or the number on the scale will start to go up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, please note that not everyone should participate in this eating plan. If you\u2019re under the age of 18, are a pregnant or breastfeeding mother, have type 1 diabetes, or are a person with a history of eating disorders, IF is not the alternative for you (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Keep_Moving\"><\/span><b>6. Keep Moving<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should adopt a more active lifestyle to maintain your keto diet weight loss. This will help keep the weight off and will also improve your general well-being. Practice regular movement throughout the day by taking frequent breaks, going for regular walks, and stretching or doing yoga during the day (<\/span><a href=\"https:\/\/cdnsciencepub.com\/doi\/10.1139\/H07-130\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits of regular movement cannot be overlooked. In fact, maintaining regular activity throughout the day has been proven to have a much more significant impact on your overall health than one heavy exercise session.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/pho-keto\/\"><i>Is Pho Keto? The Ultimate Guide to Enjoying Pho on a Low-Carb Diet<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_You_Eventually_Stop_Losing_Weight_on_Keto\"><\/span><b>Will You Eventually Stop Losing Weight on Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ordinarily, you should continue to lose weight as long as you follow a weight loss diet and remain on a caloric deficit while on the eating plan. However, it\u2019s not unheard of that people suddenly stop seeing progress on their weight loss journey despite doing everything to make the opposite possible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is known as a <a href=\"https:\/\/betterme.world\/articles\/weight-loss-plateau\/\">weight loss plateau<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK576400\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). A weight loss plateau can happen on the keto diet too. Let\u2019s look at some reasons why you may be experiencing stagnated weight loss while on this eating plan<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18.png\" alt=\"how to maintain weight after keto\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Are_You_Not_Losing_Weight_on_Keto\"><\/span><b>Why Are You Not Losing Weight on Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Very few things are as demotivating as putting all your effort into something and not seeing any results. Being on a diet, following it to the letter, and not seeing the results you had hoped for can really be soul-crushing. If this is something you\u2019re currently experiencing, don\u2019t be disheartened &#8211; yes, it can be frustrating, but the problem is not unfixable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a scoping review published in the <\/span><i><span style=\"font-weight: 400;\">Journal of Health, Population and Nutrition<\/span><\/i><span style=\"font-weight: 400;\">, these are some reasons why someone may not lose weight despite being on\/following a weight loss program (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10908186\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Undiagnosed_Medical_IssuesPrescribed_Medication\"><\/span><b>Undiagnosed Medical Issues\/Prescribed Medication<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the review, medical issues such as PCOS, hypothyroidism, and even having an underactive thyroid are some of the reasons why someone could be following a weight loss diet\/program and still not seeing any positive results (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10908186\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other medical-related causes of lack of weight loss could be medication. Medications such as antidepressants and even insulin therapy in diabetic patients have been linked to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10908186\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lack_of_Dietary_Adherence\"><\/span><b>Lack of Dietary Adherence<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the review, failure to follow dietary rules is one of the factors that can interfere with weight loss. According to the researchers, regardless of the diet followed, those who stuck to the rules and showed higher adherence experienced better results than those who did not (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10908186\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss generally has one major rule &#8211; you need to eat at a caloric deficit, i.e. eat fewer calories than your body expends in a day, in order to lose weight. The keto diet also has one major rule &#8211; don\u2019t exceed an intake of 50 g of carbohydrates a day. If you follow these two rules, you should see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re not, it\u2019s time to go back to the drawing board and look up the following:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">How is your carbohydrate intake?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">How many calories are you eating in a day and are they within your recommended intake to induce a caloric deficit?<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">We recommend using a reputable calorie-counting app such as the BetterMe App to help you figure this out. By inputting all that you eat on the app, you can track your calories and macro intake to help you see if you\u2019re consuming more than 50 g of carbohydrates a day.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto\">experience the versatility first-hand <\/a>d!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_Not_Eating_Nutritious_Foods\"><\/span><b>You\u2019re Not Eating Nutritious Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to limiting your carb intake, the ketogenic diet doesn\u2019t have that many other rules. Because of this, most people opt to do \u201cdirty keto\u201d &#8211; a version of the diet that\u2019s still low in carbs and high in fats but rich in many processed foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While dirty keto may be high in fats, these processed foods often have too many calories, too much sodium, and very few micronutrients, i.e. minerals, vitamins, and antioxidants (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/ultraprocessed-food-consumption-and-excess-weight-among-us-adults\/5D2D713B3A85F5C94B0C98A1F224D04A\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Instead of eating such foods, we advise that you stick to \u201c<a href=\"https:\/\/betterme.world\/articles\/clean-keto\/\">clean keto<\/a>\u201d by focusing on whole, nutrient-dense foods, which also have much less salt and saturated fats.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Unrealistic_Weight-Loss_Expectations\"><\/span><b>Unrealistic Weight-Loss Expectations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You may be losing weight at a healthy rate, but because you have the wrong information or expectations, you end up thinking that you\u2019ve made little to no progress. Contrary to what some people may claim online, weight loss is not a quick thing. It\u2019s a long process that requires time and patience.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that slow, gradual, and above all sustainable weight loss means losing just 1 to 2 pounds (0.5 to 1 kg) per week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Anything more is probably just water weight or is too great a caloric deficit to be sustainable in the long term.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that when you lose weight very fast, chances are that it\u2019s not fat you\u2019re losing, and the minute you stop doing whatever it is that\u2019s causing this drastic change, you\u2019ll gain all the weight back.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lack_of_Sleep_or_High_Stress_Levels\"><\/span><b>Lack of Sleep or High Stress Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chronic stress and a lack of quality sleep are two lifestyle and environmental factors that have proven to have a negative impact on weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3428710\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re stressed out, your body produces excess amounts of a hormone called cortisol, which is also known as the <\/span><i><span style=\"font-weight: 400;\">stress hormone <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27345309\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Elevated levels of cortisol in your body can encourage your body to store fat, particularly in your midsection.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, chronic stress also leads to sleep deprivation, eventually causing weight gain. Lack of sleep negatively impacts hunger-regulating hormones such as leptin and ghrelin, which causes an increase in appetite (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2831987\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reduce stress and get better sleep, expose yourself to natural sunlight early in the morning and at sunset, practice relaxation techniques including meditation and yoga, and spend less time on electronic devices, especially before bed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3042390\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_Actually_Not_Achieving_Ketosis\"><\/span><b>You\u2019re Actually Not Achieving Ketosis<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To lose body fat while on this eating plan, your body needs to be in ketosis. Once you start this eating plan, it takes approximately 2 to 4 days for your body to reach ketosis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re not limiting your carb intake, your body will never reach this state.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To determine if your body has reached ketosis, you can go to a doctor and get a blood ketosis test or use over-the-counter at-home urine test strips or a breath test. The ideal ketone levels signaling ketosis are 0.5 to 3 mg\/dL (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6472268\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_Not_Getting_Enough_Physical_Activity\"><\/span><b>You\u2019re Not Getting Enough Physical Activity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your sedentary job may just be the reason why you\u2019re not losing weight. Physical activity is conducive to a caloric deficit, stimulating fat loss and helping build muscle. This can eventually boost your metabolism by increasing the amount of energy your body expends at rest.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-sushi\/\"><i>6 Keto Sushi Recipes to Eat on a Low-Carb Diet<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"how to maintain weight after keto\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_weight_can_you_lose_on_keto\"><\/span><strong>How much weight can you lose on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s difficult to say. Weight loss depends on your diet and other factors such as physical activity, the amount of sleep you get per night, genetics, your starting weight, health problems, and other social and environmental factors (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/adult-overweight-obesity\/factors-affecting-weight-health\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221834\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, according to the <\/span><i><span style=\"font-weight: 400;\">CDC, <\/span><\/i><span style=\"font-weight: 400;\">healthy and sustainable weight loss usually means losing approximately 1 to 2 pounds a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). If your keto diet is working well for you, you should notice a loss of anything between 4 and 8 pounds a month.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_always_gain_weight_back_after_keto\"><\/span><strong>Do you always gain weight back after keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not necessarily. Weight gain after a diet happens if you don\u2019t transition the right way out of said eating plan and if you don\u2019t continue pursuing healthy eating and exercise habits. If you\u2019d like to keep the weight off after keto, using the tips mentioned above is a good place to start.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_carbs_to_stay_in_ketosis\"><\/span><strong>How many carbs to stay in ketosis?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The recommended daily carbohydrate intake while on this eating plan is no more than 50 g (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). If you limit your intake to this amount every day, chances are you\u2019ll stay in ketosis.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_keto_OK_in_the_long_term\"><\/span><strong>Is keto OK in the long term?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, it isn\u2019t. Research has shown that following this diet in the long term can lead to nutritional deficiencies and also increase the likelihood of fatty liver disease, kidney stones, and hypoproteinemia (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7480775\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to how to maintain weight after keto, we suggest you start by slowly increasing your whole carb intake by just 10 grams a week to allow your body to slowly get out of ketosis and to start relying on carbs and glucose as a source of energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Constant exercise, resistance training, adding more protein to your diet, and eating more fruit and some starchy vegetables are also simple, effective ways to transition out of the keto diet while still maintaining your weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel any adverse effects while transitioning out of keto, please seek medical advice. In addition, if you notice your weight going up after keto, go back to the drawing board and see where you may have gone wrong. Perhaps you\u2019re eating more calories than your body is expending, or you could enhance your workout routine to further promote caloric expenditure.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Perhaps you\u2019ve been on the ketogenic diet for a while now and have finally achieved your results. Your weight is where you\u2019d like it to be, your body looks how you\u2019d always envisioned it, and you generally feel healthier, but you now want to get off the meal plan. How do you safely do this [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":61071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71],"tags":[],"coauthors":[109,236],"class_list":["post-11721","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Maintain Weight After Keto: Reintroducing Carbs Without Canceling Out Your Results - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for information on \u2605 HOW TO MAINTAIN WEIGHT AFTER KETO \u27a4? Check out this helpful guide to help you transition smoothly from this plan without weight gain.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Maintain Weight After Keto: Reintroducing Carbs Without Canceling Out Your Results\" \/>\n<meta property=\"og:description\" content=\"Are you looking for information on \u2605 HOW TO MAINTAIN WEIGHT AFTER KETO \u27a4? Check out this helpful guide to help you transition smoothly from this plan without weight gain.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Amanda Pasko, MS, MPH, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Amanda Pasko, MS, MPH, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f9c1a6effa8c3e87adaf60e1ab104496\"},\"headline\":\"How To Maintain Weight After Keto: Reintroducing Carbs Without Canceling Out Your Results\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\"},\"wordCount\":3002,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results.png\",\"articleSection\":[\"Keto\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Perhaps you\u2019ve been on the ketogenic diet for a while now and have finally achieved your results. Your weight is where you\u2019d like it to be, your body looks how you\u2019d always envisioned it, and you generally feel healthier, but you now want to get off the meal plan.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">How do you safely do this and not mess up all the progress that you\u2019ve already made? Transitioning from keto to a more healthy and balanced diet can be rather tough if you don\u2019t know where to start. In this article, we shall be showing you just how to move from this predominantly fat diet and reintroduce carbs to your everyday meals as well as give you tips on<a href=\\\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\\\"> how to maintain weight after keto<\/a>.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Does the Keto Diet Work?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The <a href=\\\"https:\/\/betterme.world\/articles\/keto-diet-for-vegetarians\/\\\">keto diet<\/a> is a high-fat, low-carb diet that restricts the amount of carbohydrates you can consume to less than 50 grams a day with some versions reducing the intake to just 20 grams a day (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3826507\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\",\"name\":\"How To Maintain Weight After Keto: Reintroducing Carbs Without Canceling Out Your Results - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for information on \u2605 HOW TO MAINTAIN WEIGHT AFTER KETO \u27a4? 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Check out this helpful guide to help you transition smoothly from this plan without weight gain.","og_url":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results-1024x576.png","type":"image\/png"}],"author":"\u0421. Kamau, Amanda Pasko, MS, MPH, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Amanda Pasko, MS, MPH, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f9c1a6effa8c3e87adaf60e1ab104496"},"headline":"How To Maintain Weight After Keto: Reintroducing Carbs Without Canceling Out Your Results","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/"},"wordCount":3002,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results.png","articleSection":["Keto"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Perhaps you\u2019ve been on the ketogenic diet for a while now and have finally achieved your results. Your weight is where you\u2019d like it to be, your body looks how you\u2019d always envisioned it, and you generally feel healthier, but you now want to get off the meal plan.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_maintain_weight_after_keto\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">How do you safely do this and not mess up all the progress that you\u2019ve already made? Transitioning from keto to a more healthy and balanced diet can be rather tough if you don\u2019t know where to start. In this article, we shall be showing you just how to move from this predominantly fat diet and reintroduce carbs to your everyday meals as well as give you tips on<a href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\"> how to maintain weight after keto<\/a>.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Does the Keto Diet Work?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/keto-diet-for-vegetarians\/\">keto diet<\/a> is a high-fat, low-carb diet that restricts the amount of carbohydrates you can consume to less than 50 grams a day with some versions reducing the intake to just 20 grams a day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3826507\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/","url":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/","name":"How To Maintain Weight After Keto: Reintroducing Carbs Without Canceling Out Your Results - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for information on \u2605 HOW TO MAINTAIN WEIGHT AFTER KETO \u27a4? 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