Transitioning Off Keto – How to properly transition, reintroduce carbs and phase out of the low carb keto diet to a normal diet without putting all the weight back on.

Transitioning Off Keto

So, you’ve been on the Keto Diet, enjoyed success and want to transition back to a normal, carb fueled diet? I have successfully done this a number of times and will share all my tips in this blog post.

I know this isn’t a popular topic, many Keto bloggers shy away from talking about life outside of the low carb diet. But, in reality, few stick to Keto long term and so it’s important to know how to transition off without undoing all your hard work and putting all the weight back on.

Here’s the video where I talk you through my tips for transitioning off Keto without putting weight back on. Hit play below or click here to watch on YouTube.

You Can’t Go Back To The Way You Used To Eat

First of all, I’m afraid to say that you can’t just go back to your pre-keto eating habits. If you’ve been in full Ketosis and then one day decide to go back to your old ways of eating of carbs and more carbs at every meal, then I’m afraid that you WILL put weight back on in no time at all and be back to your old weight before you’ve finished your bowl of sugary cereal. (Maybe not that quick, but you get what I’m saying!)

You have to understand that going back to how you were eating before, will only lead you back to the weight you were before.

So, how do you do it?

First Stage – Start Small

My first carbs after being on Keto for 8 months was a glass of beetroot juice. Yes, carb loaded beetroot juice. And that was all the additional carbs I had on day 1. (Get yourself a juicer to make juice at home!)

Hardly a free for all carb party, but it would definately have pushed my carb limit for the day. Over the next few days, I indulged in Keto no-no’s like banana, sweet potatoes and other carby fruit and vegetables.

As you can see – none of those were grainy or sugary foods, but wholesome fruit and vegetables. Which, yes, are loaded with natural sugars and carbs.

Post Keto Meal Inspiration – Beetroot Salad

Nowadays, my first post keto meal is usually this simple Beetroot Salad. Simply fill a bowl with greens, I usually enjoy spinach, and then top it with chopped cooked beetroot and feta.

Then, drizzle over your go to Keto Salad dressing, or just pour over as much Extra Virgin Olive Oil or Avocado Oil as you’d like and you have your Beetroot Salad. I find that this dish is the perfect way to slowly incorporate carby vegetables that you can enjoy over a couple of days.

Second Stage Incorporate Keto Meals

I found that eventually I transitioned to having one Keto Meal a day, usually breakfast, sometimes a big keto breakfast like the above pictures steak, eggs and mushrooms. And then, my second meal tends to be a carby meal.

I’ve found that intermittent fasting has helped keep the weight off. So, I have breakfast, a large second meal and then I’m full for the rest of the day and don’t eat until breakfast the following day. The 2 Meal Day Book has really helped me understand and implement intermittent fasting into my lifestyle.

This is what has worked for me and I’ve enjoyed this way of eating – still enjoying keto meals, but also mixing in old carby favourites too.

Keto to Paleo?

Another way to transition off Keto is to transition onto a Paleo Diet, for as long as feels right for you. The diets are similar, after all, with the main difference being that Paleo Dieters enjoy unlimited fruit/vegetables, including sweet potatoes, and don’t count carbs.

The Paleo Diet is void of grains and sugars, making it the perfect diet to transition from Keto and, once you’re used to this way of eating, think about transitioning to incorporate grains and sugar – in moderation.

So, looking on Pinterest or ordering a couple of Paleo Cookbooks can be an easy way to find Post Keto Diet meal inspiration.

Do What Works For You

Whichever method you choose, transition in a way which works from you. Remove the guilt, remove the feelings of inadequacy at not being able to “follow” the keto diet long term. You can always come back to it when you’re in the right head space.

I find that transitioning in and out of the Keto Diet works for me. I stay in for as long as feels good for me, and then I implement changes to my diet as and when it feels right. I feel healthy and happy with this lifestyle and hope the same for you.

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

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