Coming off Keto Guide
JisatsuHoshi
Posts: 421 Member
Coming Off Keto Guide
Source: (http://www.uk-muscle.co.uk/food-diet-nutrition-info/2249-coming-off-keto-diet.html)
There are several reasons why people blow up and gain a lot of weight when trying to come off ketogenic diets. They include:
> Carbohydrate intolerance: While on a ketogenic diet, the body becomes more efficient at using fat for energy and therefore "forgets" how to process carbohydrates. So for a few weeks after you start eating normally again, you’ll be storing those carbs and getting fatter. Sure, a lot of it will go to muscle glycogen, but a much larger amount than expected will go to fat stores. It takes a few weeks for the body to "remember" how to process carbohydrates.
Insulin Resistance: Ketogenic diets decrease insulin sensitivity. In fact, in people coming off ketogenic diets, the symptoms are similar to those seen in type-2 diabetics! The likelihood of gaining fat due to this insulin resistance is high.
Stimulants: Most dieters abuse caffeine and ephedrine. Both of these substances decrease insulin sensitivity as well and can induce diabetic like symptoms when reintroducing carbohydrates into the body.
Water Gain: Ketogenic diets, because of their effects on fluid balance, can induce mild dehydration. Although this makes you look lean and "dry", it negatively impacts performance. Once you start eating normally again, the body hyperhydrates, causing massive water retention. Although sometimes uncomfortable, this typically leads to big gains in strength in the gym. However, all this water retention does make the physique "blurry." So most people mistake this water gain for fat gain. Unless you have body fat measures done regularly, it’ll be hard to know whether it’s fat or water.
So now that you know why you blow up, let me tell you how to avoid it:
Have an OGTT and a fasted blood insulin and glucose sample taken at the beginning of the transition week (again, see part 2 of the Massive Eating Article).
• During weeks 1 and 2, gradually reintroduce carbohydrates into the diet. Try replacing 10% of your fat with high fiber, low glycemic and insulin index carbohydrates (if your diet is 60% fat, 40% protein change it to 50% fat, 40% protein, 10% carbohydrate). Some good carbohydrate sources are oatmeal, vegetables, nuts, beans, and fruits. This is easier said than done, though, because most often, when reintroducing carbohydrates into the diet, carbohydrate cravings go through the roof! So be prepared and be strong.
• At the start of week 2, have another OGTT and a fasted blood insulin and glucose sample taken. Your insulin sensitivity should be improved due to the supplementation. If not, stay on 10% carbohydrate ‘till it is.
• For weeks 3 and 4, decrease your fat intake and increase your carbohydrate intake to about 20% of the diet, again using high fiber, low GI and II carbohydrates (now you will be at 40%fat, 40% protein, 20% carbohydrate). Follow this for 2 weeks while remaining on the recommended supplements.
• Again, at the start of week 4, have another OGTT and a fasted blood insulin and glucose sample taken. Your insulin sensitivity should be improved due to the supplementation. If not, stay on 20% carbohydrate ‘till it is.
• For weeks 5 and 6, decrease your fat intake and increase your carbohydrate intake to about 30% of the diet, again using high fiber, low GI and II carbohydrates (now you will be at 30% fat, 40% protein, 30% carbohydrate). Once you get to this point, you should be home free.
So will this approach prevent all fat gain? No, but it will definitely minimize it. Just keep in mind that you’ll probably gain some water and that this is a good thing. But this water does scare most people as they mistake it for fat gain. Just hang in there and the body will normalize over the 6-week period and you’ll end up just fine.
Remember, this program requires a lot of effort and discipline, but it’s very effective. Don’t waste a year of dieting by indiscriminately changing your eating plan. You’ll only get fat and/or frustrated. Or you’ll never go off the diet that’s making you unhappy.
Source: (http://www.uk-muscle.co.uk/food-diet-nutrition-info/2249-coming-off-keto-diet.html)
There are several reasons why people blow up and gain a lot of weight when trying to come off ketogenic diets. They include:
> Carbohydrate intolerance: While on a ketogenic diet, the body becomes more efficient at using fat for energy and therefore "forgets" how to process carbohydrates. So for a few weeks after you start eating normally again, you’ll be storing those carbs and getting fatter. Sure, a lot of it will go to muscle glycogen, but a much larger amount than expected will go to fat stores. It takes a few weeks for the body to "remember" how to process carbohydrates.
Insulin Resistance: Ketogenic diets decrease insulin sensitivity. In fact, in people coming off ketogenic diets, the symptoms are similar to those seen in type-2 diabetics! The likelihood of gaining fat due to this insulin resistance is high.
Stimulants: Most dieters abuse caffeine and ephedrine. Both of these substances decrease insulin sensitivity as well and can induce diabetic like symptoms when reintroducing carbohydrates into the body.
Water Gain: Ketogenic diets, because of their effects on fluid balance, can induce mild dehydration. Although this makes you look lean and "dry", it negatively impacts performance. Once you start eating normally again, the body hyperhydrates, causing massive water retention. Although sometimes uncomfortable, this typically leads to big gains in strength in the gym. However, all this water retention does make the physique "blurry." So most people mistake this water gain for fat gain. Unless you have body fat measures done regularly, it’ll be hard to know whether it’s fat or water.
So now that you know why you blow up, let me tell you how to avoid it:
Have an OGTT and a fasted blood insulin and glucose sample taken at the beginning of the transition week (again, see part 2 of the Massive Eating Article).
• During weeks 1 and 2, gradually reintroduce carbohydrates into the diet. Try replacing 10% of your fat with high fiber, low glycemic and insulin index carbohydrates (if your diet is 60% fat, 40% protein change it to 50% fat, 40% protein, 10% carbohydrate). Some good carbohydrate sources are oatmeal, vegetables, nuts, beans, and fruits. This is easier said than done, though, because most often, when reintroducing carbohydrates into the diet, carbohydrate cravings go through the roof! So be prepared and be strong.
• At the start of week 2, have another OGTT and a fasted blood insulin and glucose sample taken. Your insulin sensitivity should be improved due to the supplementation. If not, stay on 10% carbohydrate ‘till it is.
• For weeks 3 and 4, decrease your fat intake and increase your carbohydrate intake to about 20% of the diet, again using high fiber, low GI and II carbohydrates (now you will be at 40%fat, 40% protein, 20% carbohydrate). Follow this for 2 weeks while remaining on the recommended supplements.
• Again, at the start of week 4, have another OGTT and a fasted blood insulin and glucose sample taken. Your insulin sensitivity should be improved due to the supplementation. If not, stay on 20% carbohydrate ‘till it is.
• For weeks 5 and 6, decrease your fat intake and increase your carbohydrate intake to about 30% of the diet, again using high fiber, low GI and II carbohydrates (now you will be at 30% fat, 40% protein, 30% carbohydrate). Once you get to this point, you should be home free.
So will this approach prevent all fat gain? No, but it will definitely minimize it. Just keep in mind that you’ll probably gain some water and that this is a good thing. But this water does scare most people as they mistake it for fat gain. Just hang in there and the body will normalize over the 6-week period and you’ll end up just fine.
Remember, this program requires a lot of effort and discipline, but it’s very effective. Don’t waste a year of dieting by indiscriminately changing your eating plan. You’ll only get fat and/or frustrated. Or you’ll never go off the diet that’s making you unhappy.
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Replies
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Bump.
Does this apply if you have carb up intermittent carb up days?0 -
I believe this is for people who come off the diet who wants to change diet plans, or for those who decide to give up...
In terms of intermittent, no because one would start keto over again the next day (or 2).
I knew people who did low carb dieting for only 2~3 weeks, but then decided to quit. They wanted to party a lot, but they blew up in weight...
If one decides to come off keto it would be best to slowly add carbs back in over weeks, not days. Just like how you trained your body to use Fats as an energy source. Your body has to be given time to relearn how to use carbs again depending on your keto diet length.0
