Transitioning off Keto for a few weeks - suggestions?

DFW_Tom

Keto has worked well for me the 2 and a half months I've been on it, but am heading to a beach resort in Mexico next week and know I will be drinking a lot of beer. That and I'll have no control over what is in the food I'll consume. (Should be easy enough to keep from eating sugary stuff, breads, rice, and potatoes though.) I want to keep from giving my system a sudden carb shock so thought I'd start adding carbs and reducing fats in my diet 10 days before leaving. Had black beans, blue berries and a banana for breakfast with my keto breakfast burrito this morning -> 43g net carbs (that banana was a killer).

What is the right way to do this, and still get back into ketosis when we get back?

baconslave

I guess the best you can do is to choose more complex, slower acting carbs before the trip. Then when you return, you need to remember to watch your electrolytes as you transition back the same way. You'll feel less like trash. Do the "healthy" carbs for a week. And then gradually lower them until you get back into the sweet spot?

DFW_Tom

baconslave, thanks for your input. I hadn't really thought about electrolyte levels and will pay more attention now. It will be interesting to see how all this will go.

baconslave

DFW_Tom wrote: »

baconslave, thanks for your input. I hadn't really thought about electrolyte levels and will pay more attention now. It will be interesting to see how all this will go.

Here's a little article I wrote on electrolyte imbalance and low-carb diets for the other LC group (the one with all low-carb levels and not just keto). https://community.myfitnesspal.com/en/discussion/10358179/low-sodium-and-keto-flu-electrolyte-imbalance-may-be-your-problem#latest

HTH

DFW_Tom

Excellent article. Thank you.

DFW_Tom

A follow up report:
I put on a dozen pounds (mostly water) while off Keto (even as I tried as best as I could to stay away from carbs while eating). Lots of mixed drinks and beer was involved though. There was nothing I ate or drank that bothered my digestive system or induced cravings. My feet and lower legs sure swelled up though.

Shortly after coming home my wife shared a norovirus which delayed my getting back on keto for the better part of a week. That was the only difficult part of the experience as I needed to stay away from fats, fiber and most vegetables the few days it took to let the norovirus pass. Eating healthy carbs like chicken noodle soup, peanut butter on white toast, sandwiches and bananas brought back those old cravings (need) and urge to nap after every meal. At least the water retention was easy to get rid of, but I'm still in search of a form of carbohydrate that won't leave me demanding to have that 3rd or 4th helping and the need for sleep.

Anyway, I've been back on keto for a few days now and haven't experienced any problems. Even down a pound or two from where I was before going off Keto.