DIET COMMENTS: COMENTARIOS SOBRE CICO Y KETO

Ellen Fleischer

Have successfully dropped over 100 pounds3y

CICO isn’t a weight loss plan; it’s a formula.

Regardless of the way of eating you follow:

If Calories In > Calories Out, weight gain happens.

If Calories In < Calories Out, weight loss happens.

If Calories In = Calories Out, weight maintenance happens.

That’s CICO. It hold true whether you’re doing keto, high carb, vegan, paleo, whole 30, a self-made plan, a medically designed diet… It doesn’t mean “Eat whatever you want, it means “However you choose to eat, no matter how many or how few restrictions, this is whether/how weight will be gained, lost, or maintained.”

And whichever diet you’re on, if upon reaching goal, you start taking in calories over and above your maintenance, weight gain is going to happen. Best way to avoid that is to pick a way of eating that you feel comfortable you can stick with for the rest of your life. That doesn’t mean “Be in calorie deficit for the rest of your life,” but it does mean, “Don’t give up eating in restaurants unless you plan to do that once you hit your goal; don’t give up desserts, social events, meat, dairy, fruit, deep-fried food, fast food, carbs, proteins, fats, white foods, brown foods, polka dotted foods (actually, if the polka dots are mold and you’re not into bleu cheese, you probably should give those up…) while dieting unless you plan to give them up forever. Doesn’t mean you should eat all the foods all the time, but if you’re overhauling your way of eating for a short-term goal and then go back to your old habits once the weight’s off, you’ll find yourself gaining again.

Find a way of eating that works for you and stick with it.

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Doug Freyburger

20 year hobbyist studying low carb metabolism3y

“Is it true that keto diets are more susceptible to weight gain after you stop as opposed to CICO?”

No.

It does not matter in the least what type of diet you were on. When you quit, you go back to regain until you’re gained it all back.

The only big difference is lots of us were hungry 24/7 before we went on low carb. We get intense carb cravings from high carb foods. So if we quit, that turns our cravings back on.

Every diet book worth following has a chapter on its maintenance phase in its core book. I know several plans that also have optional additional books dedicated to their maintenance phase.

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April Owen

Keto Wellness Advisor | Personalized Plans 📊

6mo

Weight regain after keto diets can occur if healthy eating habits are not maintained post-diet. Sustainable weight management involves adopting long-term lifestyle changes that include balanced nutrition and regular physical activity. Understanding your body's needs and consulting with a healthcare provider can support successful weight maintenance. Explore my Quora Profile for more on keto and weight management.

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Amardeep Singh

Doctor, wellness & fitness expert 6mo

Is it common for individuals to regain some weight after stopping the keto diet?

Whether or not someone gains back weight after stopping the keto diet and returning to traditional eating habits can depend on several factors.

Caloric Intake vs. Expenditure:

Weight gain or loss ultimately comes down to the balance between the calories consumed and the calories burned. If you return to traditional eating habits and consume more calories than you burn, you will likely gain weight, regardless of the diet.

Types of Foods Consumed:

The types of foods you eat when you return to traditional eating habits matter. Keto diets emphasize high-fat, low-carb foods, which can be more satiating and lead to reduced overall caloric intake. Returning to high-carb or highly processed foods can increase hunger and caloric intake, contributing to weight gain.

Carbohydrate Reintroduction:

Reintroducing carbohydrates into your diet can lead to water weight gain. Carbohydrates are stored in the body as glycogen, which binds water. This can result in a quick increase in weight when transitioning off keto.

Maintaining an active lifestyle with regular exercise can help mitigate weight gain when switching from a keto diet to traditional eating habits. Physical activity increases calorie expenditure and helps in maintaining muscle mass.

The key to long-term weight maintenance is finding a sustainable way of eating that you can adhere to over time. For some, keto is not sustainable in the long run. Establishing balanced eating habits that include a variety of nutrients and portion control is crucial.

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Gary Almond

Self Employed Onine Marketing Professional at BigEz Promotions (2015–present)5y

Have you lost weight on the keto diet? Did the weight stay off or come back after you returned to a more balanced diet?

I am a 63 year old male who recently decided to go Keto, on the advice of a good friend and all the information I obtained during my research on the Ketogenic diet.

At the time of beginning this new lifestyle adventure I weighed 250 lbs standing 6'-0″.

While I am considered by experts to be obese, I carry my weight well and I am basically healthy except for being diagnosed hypertensive.

My research indicated to me that the Ketogenic diet was useful in helping to maintain a healthy blood pressure and that's what prompted me to begin the Ketogenic diet in the first place .

I stayed on Keto religiously, for about 3 months. Lost 12 lbs during the first 2 weeks, which I later learned was mostly all water weight. After that, I was stuck on a plateau of losing no weight at all for the next 2 weeks. Needless to say, this became very frustrating, very quick.

I felt as though that I deserved better results than I was getting. Especially since I was strictly following the Keto guidelines to the letter.

After hearing a lot of good things about intermittent fasting, I decided to incorporate that into my Keto diet.

Now, that worked! I was doing the 18-6 fast where I fasting for 18 hours, in which I spent 8 hours of that time sleeping, and only giving myself a 6 hour window for eating.

After a few weeks of intermittent fasting, combined with Keto, the weight was falling off at a rate of 5-6 lbs per week. And it was quickly starting to show.

While some people would be envious of these kind of weight loss results, it was setting off alarm bells for me.

I was worried that I might be losing weight too fast and feared that I could experience some negative side effects as a result.

By this time I had lost a total of 30 lbs. And I was beginning to get pretty tired of the Keto diet. To me it was just too depriving. In other words, I missed my ice cream! So, I dropped the Keto diet from my weight loss regimen while I continued with the intermittent fasting.

To me Intermittent Fasting was easy and easy to adjust to. And the concept was simple. You eat less and consume less calories during a 24 hour period and your body is naturally burning fat during your daily period of fasting.

Intermittent Fasting became especially pleasing when I found out that I could easily maintain my weight loss, without depriving myself any longer of foods that I so much enjoyed. Like ice cream!

As a final note, neither did the 30 lbs of weight I lossed or the period of time that I was on the Ketogenic Diet did anything to help alleviate my hypertensive condition. Not saying that this won't help others with their hypertension, just saying it didn't help me!

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Ron Hunter

Lifelong dieter7y

What are some of the reasons someone would gain weight instead of lose it on a ketogenic diet?

Two possible reasons exist. My wife does the ketogenic diet to fuel her marathon running. The woman never needed to lose weight. She’s actually some pounds heavier but I can tell from seeing her that she’s gained lean body mass.

The other reason and the reason that you need to step away from the scale is that most times short term gains or losses are water weight. Seriously, just think about it. A pint is a pound. So one 16 oz bottle of water, until it is excreted is a pound of weight. I can vary your intake of sodium and make you gain or lose water weight. I’ll use my wife and her recent experience with the Houston marathon as an example. From pre-race to post-race she lost 8 pounds. She also came home and got sick from dehydration. She lost the equivalent of 8 pints of fluid from her body. (Some probably from vomit.)

So, the moral is look long term and don’t get discouraged if you gain weight. You could very well have held water or built lean body mass.

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AMBER JOHNSON

Lives in Atlanta, GA (1989–present)1y

What is the keto diet? Does it typically cause weight gain after starting and then weight loss after stopping?

The ketogenic diet, frequently alluded to as the keto diet, is a low-carb, high-fat eating regimen that plans to prompt a condition of ketosis in the body. In ketosis, the body principally involves fat for energy rather than sugars. The macronutrient breakdown of a standard keto diet is as a rule around 70-75% of calories from fat, 20-25% from protein, and 5-10% from sugars.

The eating routine ordinarily limits food sources high in carbs like grains, vegetables, sweet food varieties, and boring vegetables. All things considered, it underlines food sources wealthy in sound fats, like avocados, nuts, seeds, oils, and greasy cuts of meat. It additionally incorporates moderate measures of protein from sources like meat, fish, poultry, and eggs.

As to transforms, it means quite a bit to take note that singular encounters might fluctuate. In the underlying phases of beginning a keto diet, certain individuals might encounter a fast diminishing in weight. This underlying weight reduction is frequently credited to glycogen exhaustion and water misfortune. At the point when carbs are limited, the body drains its glycogen stores, which put away carbs in the liver and muscles. With every gram of glycogen, the body additionally clutches water, so when glycogen is drained, water is delivered, bringing about starting weight reduction.

Be that as it may, it's normal for weight to vary all through the eating routine, including times of weight gain or levels. These vacillations can be affected by variables like calorie consumption, macronutrient organization, individual digestion, and general dietary adherence. If calorie consumption surpasses use, weight gain can happen even on a keto diet.

While progressing off the keto diet and once again introducing starches, a few people might encounter weight recovery. This is fundamental because of the recharging of glycogen stores, which by and by prompts water maintenance. Notwithstanding, supported weight reduction or still up in the air by generally speaking calorie equilibrium and way of life factors past the eating routine alone.

It's essential to move toward any eating routine, including the keto diet, as a drawn-out way of life change as opposed to a momentary arrangement. The executives require a decent methodology for supportable weight, including a nutritious eating routine, customary actual work, and careful dietary patterns. Talking with medical care proficient or an enrolled dietitian can give customized direction and back to your particular objectives and necessities.

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Catherine Gilliland

Licensed Civil Engineer6y

How do I leave ketogenic diet without gaining weight? I always gain once I try to leave it even if I eat less than 1600cal daily, now I'm stuck on it.

If you went keto to lose weight, you can’t go back to your previous way of eating without gaining all the weight back.

First, eating carbs will cause you to gain water weight. I’ve heard a few people say that just having a “cheat” day on keto would add several pounds of water weight, which fell off again after a few days back on the diet.

Second, the reason keto makes you lose weight is by controlling your insulin levels. very low carbs = low insulin. Eat refined carbs again = high spike in blood sugar and high insulin. Insulin tells your body to store fat, and prevents it from burning fat, which means weight gain (even if you reduce calories).

I would recommend finding a sustainable way of eating that helps you maintain a healthy weight. For maintenance, you can gradually eat more veggies and add some fruit, increase carbs and protein above the very strict keto limits, but you definitely have to KEEP WATCHING CARBS TO KEEP THE WEIGHT OFF. Weigh your self routinely to find your personal limit of how many carbs you can eat without gaining weight. Everyone is different.

Mark Sisson recommends 100–150 grams carbs to maintain weight. After keto, that should feel a lot less restrictive, but I would say stay away from refined grains and sugar if you want to keep that weight down.

The Primal Blueprint Carbohydrate Curve | Mark's Daily Apple

“150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/day – Primal Blueprint Maintenance Range <<<TRY THIS

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.”

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Shahnawaz Tomar

M.A Human Rigths in St. Mary's, High School Rataul Baghpat & St. Mary's Inter College , Rataul, St. Mary's, High School Rataul Baghpat (Graduated 2010)1y

Can the keto diet be used for weight maintenance rather than weight loss?

The ketogenic diet, sometimes known as the "keto diet," has become extremely well-liked due to its ability to promote weight reduction. Its utility in weight maintenance, however, is not limited to weight reduction; it is equally important.

The main goals of the ketogenic diet are to consume much less carbohydrates and more healthy fats and protein (around half of that amount). This alteration in macronutrients causes the body to enter ketosis, a metabolic condition. The body uses ketones—produced in the liver through the breakdown of fat—instead of glucose, which comes from carbs, as its main energy source while it is in ketosis.

The keto diet was first created as a therapeutic method for treating epilepsy, but it has now expanded to address a number of health issues, including managing weight. Several important advantages of the keto diet when trying to maintain weight are as follows:

1. Satisfaction and Reduced Hunger Pangs: People on the ketogenic diet who eat high-fat foods typically feel full and content for longer. Avoiding overeating, may lower total calorie consumption and help with weight maintenance.

2. Metabolic Flexibility: The ketogenic diet improves the body's capacity to alternate between burning fat and carbs for energy. When used effectively, this metabolic flexibility can help regulate weight by using body fat that has been accumulated.

3. Better Body Composition: People may be able to maintain lean body mass while lowering fat storage if they can stay in a ketogenic state. This factor is critical for maintaining weight since it contributes to the long-term maintenance of a healthy body composition.

4. Stable Blood Sugar Levels: The reduced carbohydrate consumption of the ketogenic diet helps to keep blood sugar levels from rapidly rising and falling. By reducing cravings and limiting overindulgence in snacks, this stability can aid in weight control.

However, using the ketogenic diet exclusively to maintain weight necessitates cautious thought and observation:

1. calorie Intake: Although the ketogenic diet naturally suppresses hunger, maintaining a healthy calorie intake is necessary to maintain weight rather than lose it. It's critical to strike the correct balance between the recommended daily allowance of carbs, proteins, and healthy fats.

2. Long-Term Sustainability: Maintaining weight while following the ketogenic diet necessitates discipline and persistence. The stringent limits on specific items in this eating pattern may make it difficult for some people to maintain for an extended length of time.

3. Nutritional Balance: It's critical to keep an eye on your consumption of vitamins, minerals, and fiber, among other nutrients. It is important to incorporate a variety of low-carb, nutrient-rich meals into your diet as certain keto diet versions may be deficient in some vital elements.

4. Individual Variations: Not everyone reacts to the ketogenic diet in the same manner. Its usefulness for maintaining weight might vary depending on a number of factors, including metabolism, degree of exercise, and general health.

In conclusion, even though the ketogenic diet is mostly recognized for its ability to help people lose weight, it can also be a useful tool for maintaining weight. Its capacity to support stable blood sugar levels, metabolic flexibility, and fullness can help maintain a healthy weight. To achieve long-term success in weight control while adhering to this nutritional strategy, though, meticulous planning, monitoring, and consideration of individual characteristics are necessary. Before making any major dietary changes, it is essential to speak with a healthcare provider or qualified nutritionist.

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Rick Hunter

I've lost 200 pounds, without being hungry!Aug 2

Is it true that immediately gaining weight is a common result of starting to eat carbs again after being in ketosis?

Yes, because your Pancreas hasn’t needed to do any real work, so when you start eating a bunch of carbs it’s not going to be able to handle it well, and you’ll end up store a lot as fat.

I believe the way around this is to reintroduce carbs very slowly, over a month, and make sure you aren’t eating over maintenance.

And don’t use snacks to be the carbs. Try a slice of bread. Focus on more complex carbs. Slowly build your way back up to say 200g of carbs. By the time you get there if you go slowly, the Pancreas should be able to handle it like it use too.

I didn’t do this. I thought calories were the most important thing. So I figured I would eat some cookies, over a couple of days. Around 6000 calories. I was like, I’ll gain less than 2 pounds, not a big deal, I would get rid of that in a few days, and I won’t be craving cookies anymore. I also figured, that I might get around 10 pounds of water weight, and I would shed that in a few days as well.

What really happened was, just from eating 6000 calories from these cookies, I gain 12 pounds, and not only that, it wasn’t water weight. I’ve literally had to burn it all off again.

It’s extremely confusing how 6000 calories, became 12 pounds of fat. Apparently, if you reintroduce a bunch of carbs at once, it hits all the systems in the body hard, and screws things up.

I plan to to reintroduce carbs again in around 20 days. I’m going to start by adding 2 slices of low carb bread, only 12g of carbs. I’ll do this for a few of days. Then I’ll add 2 more. I’ll do this till I feel like my body is ready for more.

The whole time, I’ll continue to walk 15,000 to 20,000 steps a day. I feel if I do it this way. I won’t put on 10 to 15 pounds again.

Before the cookies, I planned to lose about 15 pounds more than I needed too, because I figured that when I start eating carbs, I would put on around 15 pounds of water weight over a few days, and at that point I would be at the weight I wanted to be at. I’m still planning this, but with this new slow carb intake start, I wonder if I’ll bounce back 15 pounds now, or not. I guess will see.

Carbs really do screw your body up.

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Maria

Health & Beauty Coach, Entrepreneur2y

Will I gain weight after keto?

First and foremost, you should keep up a balanced diet. Second, you should incorporate intermittent fasting into your daily routine.

Normally, the brain must convert to burning ketones as fuel after stopping eating, which takes around eight hours. But the majority of people are metabolically inflexible, this means that every night, eight hours after stopping eating the brain starts starving to death because it lacks the nutrients it needs. (One of the causes of the epidemic of dementia, memory loss, Alzheimer's and Parkinson's) Simply because we eat too much. The incorrect notion that we should never skip breakfast and that eating several little meals throughout the day will keep us energized will simply reduce people's ability to regulate their metabolism.

The best strategy to maintain metabolic flexibility and lose weight is through intermittent fasting.

The smaller the window of time between when you start and finish eating you can actually consistently make ketones without altering your diet. You could start with a six to eight hours window throughout the week and some downtime on the weekends.

Therefore, without changing what you eat, simply increasing the interval between your final meal at night and your first meal the next day can have a significant impact on your health and weight.

Another good thing is that there are substances that can cause you to produce ketones even if you are not following a ketogenic diet. And those are medium-chain triglycerides. MCTs are lipids that are present in foods like coconut oil. Unlike the long-chain triglycerides (LCT) present in most other foods, they undergo a distinct metabolic process. Regardless of what you are consuming, MCT oil (1-2 tablespoons per day) gets straight to your liver where it is instantly turned into ketones.

Also, medium-chain triglycerides account for 30% of the fat in goat and sheep milk products, so you could have plain goat/sheep milk, kefir, yogurt and cheese which produce ketones.

I hope the above helps, let me know if you have any further questions.

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Krista Vasquez

8mo

Why did I gain weight on a keto diet?

Gaining weight on a keto diet can happen for several reasons:

1> Caloric Surplus: Even though you’re following a keto diet, consuming more calories than your body needs can lead to weight gain. It’s essential to maintain a caloric deficit for weight loss.

2> Consuming Too Many Calories from Fats: While a keto diet emphasizes fats, it’s still possible to overconsume them. Fats are energy-dense, so eating too much can lead to weight gain if not balanced with protein and fiber-rich vegetables.

3> Hidden Carbohydrates: Some foods labeled as keto-friendly might still contain hidden carbohydrates. Consuming too many carbs, even if they’re within the keto range, can kick you out of ketosis and hinder weight loss.

4> Overeating Protein: Protein is a crucial component of a keto diet, but excessive intake can also hinder weight loss. Too much protein can be converted into glucose through a process called gluconeogenesis, potentially interfering with ketosis.

5> Lack of Physical Activity: Weight gain can occur if you’re not balancing your keto diet with adequate physical activity. Exercise helps burn calories and maintain muscle mass, which is essential for a healthy metabolism.

6> Water Retention: Initially, when you start a keto diet, your body sheds excess water weight due to decreased carbohydrate intake. However, as your body adapts to ketosis, it may retain water, leading to temporary weight gain.

7> Medical Factors: Certain medical conditions or medications can influence weight, even on a keto diet. It’s essential to consult with a healthcare professional if you’re experiencing unexpected weight changes.

If you’re gaining weight on a keto diet, it’s essential to reassess your eating habits, ensure you’re in a caloric deficit, monitor your macronutrient intake, stay hydrated, and incorporate physical activity into your routine. Additionally, be patient and give your body time to adapt to the dietary changes.

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Egis Racinskas

Fat Loss Coach at Absscience.com2y

Does keto diet actually work, or does the lost weight come back with a few extra pounds as soon as you stop the diet?

It does work. But not because it’s magic. Simply because by not allowing you to eat carbs, it puts you in a calorie deficit. Also, while keto usually leads to weight loss, it’s no better than eating a high/moderate carb diet.

I’ve been digging into the research so thoroughly that my eyes have begun to flow blood — except for one study, all tightly controlled studies that matched protein and calorie intake between the keto and non-keto groups showed no fat loss advantage of the keto diet.

This study did this…

Despite vastly different carbohydrate intake between the groups — 31g vs. 300g — both groups lost similar amounts of fat. Oh, and the high-carb group consumed 147g of sugar while the keto group only 10g (suck on this, ‘clean eaters’).

All other studies with matched calories between the groups show the same thing — keto isn’t special and carbs aren’t evil. Calorie deficit is king.

In sum, I hate keto diet. It doesn’t work better than other diets for weight loss or health outcomes. I think it’s a hopelessly moronic diet. It’s not for me. It’s not for most people either. It’s just too fucking rigid. I don’t recommend it.

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for Coaching Program (link in my bio — Egis R.) where my goal is to be at your side the entire way, helping you to avoid scams & pitfalls that most people fall into.

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Michelle Perry-Weidner

Certified Nutritionist and Child Development Specialist 4y

Why did I gain 3 pounds overnight on keto?

It is most likely just water weight. There are a couple of reasons this can happen on keto.

You could have eaten a few more carbs than you normally do. Carbs carry water; for every 1 gram of carbohydrate, 2–3 grams of water are retained along with it. That is true for carbs of any sort, even veggies. Also, if you ate a lot of fiber the previous day, it can cause you to temporarily retain a bit of extra water.

Another reason might be that your electrolytes are slightly imbalanced. Because keto normally causes you to flush out water, since carbs are low, it can also throw off your sodium/potassium balance. It’s a common misconception that sodium causes water retention, but it is really caused by an imbalance. When you eat a lot of sodium, then you need enough...

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Doug Freyburger

20 year hobbyist studying low carb metabolism

Is it true that when you stop eating carbs, your body loses a lot of water weight because of ketosis?

“Is it true that when you stop eating carbs, your body loses a lot of water weight because of ketosis?”

Your order of cause and effect is wrong. It goes in the other order.

A medium or high carb diet causes water retention. We store glycogen carbs by dissolving 1 gram of glycogen in 3 grams of water.

So going low carb causes our body to burn off our stored glycogen. As that glycogen goes, so does the water it was dissolved in. This is why a new low carb plan included a big shift down in water retention.

Ketosis is the result not the cause. When our liver runs out of glycogen (technically below a t… (more)

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Wade Wallace

Keto'd throughout the latter half of 20186y

Will you gain a lot of weight if you quit the Keto diet?

Personally having been off Keto for approaching a month now, I don’t think so, provided you don’t go back to your previous diet which was keeping that pesky extra weight around in the first place.

When I say I’m off Keto, I mean primarily that I don’t obsess over carb intake (though I do still log food intake and maintain a watchful eye). I’ve allowed many fruits and carby vegetables back into my diet, while still avoiding bread and rice and other grains for the most part (I'm okay with a serving here and there - like during the holidays, perhaps, or even a non-holiday-but-still-more-formal dinner with friends or family). I still generally won’t eat processed, packaged, or otherwise prepared foods under any but the most extenuating circumstances.

So in summary, if you throw everything you’ve learned out the window and welcome your old diet back with open arms, the weight will probably come marching back too. But if you retain and apply the things you’ve learned while you were on a low carb diet, you may be in the clear.

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The Step Up Lifestyle

Simplifying Fitness For You!3y

How do I lose weight with a keto diet and not gain it back after the diet ends?

Great question!

Firstly I would like to know why are you following keto if you want to end it?

To answer your question,

“After the diet ends” simply means what if you start eating carbs after you lose weight through keto.

See, when you have 1g of carbs there is 3g of water retained. So if you were having 200g of carbs which means 600g of water was being retained and suddenly you start eating 5–10g then you also drop water weight.

Now weight fluctuates a lot due to water.

So when you start eating normally again you are bound to gain weight.

And your focus should be on Fat Loss not Weight loss.

You can do that regardless of doing keto, you can easily do that by eating homemade foods.

To lose fat you have to eat lesser calories than your maintenance and you can do that by eating home-cooked foods.

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Gail Norris

Why do I gain back 2 kgs as soon as I stop the keto diet?

People on the Paleo, Atkins or Ketogenic diets, which are all low on carbs, usually experience rapid loss of weight at the start and, consequently, rapid weight gain when they stop their diet. All this happens because of the rapid depletion and replenishment of glycogen. Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto. Although, it's unlikely that much of this initial weight loss is fat loss.

Disclaimer:

Come To My Account. You can find concerning Keto Diet material there!

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Georg Pfolz

Low Carb since 2018, Carnivore since 20193y

Is it harder to maintain weight loss after following the keto diet than other diets? Why or why not?

Wrong question: the keto diet is not meant to be used only temporarily as a weight-loss diet. It’s meant as a lifestyle. If you go back to eating other foods after having lost weight, then you’ll very likely regain the weight you lost.

That said, it might be easier to maintain your weight loss after a keto diet than after a calorie-restricted diet. If you restrict calories, the body’s basal metabolic rate is down-regulated. This can last for several years even after returning to a normal eating plan. This means that maintaining your weight will be much harder than before the diet!

You won’t have this problem with the keto diet, as you can easily lose weight without restricting calories or with a moderate calorie restriction.

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Ian Shepherd

Owner at The Midas Mindset - Subliminal and Hypnosis Self Help Audio (2017–present)5y

If you stop keto and start eating a bunch of carbs, do you gain back the weight quickly? If so, is keto weight loss mostly an illusion and not a true reflection of your natural weight on a free diet?

Yes and No

You are making one correct assumption here and one false one.

The correct is that if you come off a Keto Diet and eat a lot of carbs then you will likely gain weight fast.

The false is that this makes Keto an illusion and not real.

What you have to understand is that our genes are not geared toward times of excess, they are geared towards scarcity as a relic from our hunter-gatherer days, the body is incredibly good at extracting and storing energy and some are better than others.

If you needed Keto to lose weight then it is very likely that you are one of the people who’s bodies are very good at this.

Now what this means for you is that you will likely always have to limit and watch your carb consumption, not necessarily total Keto but at least partial.

As one of the genetically superior energy extractors myself, here is my plan:

Get to my ideal body shape on a strict keto diet with one cheat day a week for nutrients from fruits and veg.

Keep 3 days a week on keto, another 3 on medium carbs and one more where I just do whatever I want.

That means I have a good chance of maintaining the body I want once |I have it and also get some enjoyment. If I find that I am gaining weight I will simply increase my Keto days or ramp up my exercise regimen.

Click here to learn more about weight loss on Keto.

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Alex Parker

Healthy diet , nutrition and fitness expert.3y

Is it harder to maintain weight loss after following the keto diet than other diets? Why or why not?

How To Maintain Weight After Keto?

There are many reasons why experts advise against following keto long-term, one of them being the fact that the low-carb, high-fat diet limits the consumption of nutrient-rich fruits, vegitables, and grains, which poses a concern for long term health.

With this knowledge, you might want to get off the keto diet after a while. But if you do, will you gain all the weight back? Indeed, if you fall into the same unhealthy eating habits you were accustomed to before beginning the keto diet, you will gain all the weight (and even more) back. However, there are some methods that you can use to ensure that your transition from keto does not have adverse effects on your weight loss journey.

How To Maintain Weight After Keto: Try A More Flexible Keto Plan

In this approach, you do not phase out the keto plan entirely. Instead, you add a little more food into your diet. However, you have to ensure that you maintain a calorie deficit.

Weight loss is only possible through maintaining a calorie deficit. So, even if you decide to add more food into your diet, you are advised to do so without raising your carb intake too high, so that your body gets out of ketosis.

You just need to eat a little bit more fat and protein than you have been eating.

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Jacob VanWagoner

EE/physics dude. Quantum electronics and photonics, along with the regular kind.

10y

Are there any studies showing that a ketogenic diet is a more effective and healthy weight-loss method than limiting calories?

There are. I can't make particular comments on the soundness of methodologies, etc. because I don't have nearly as much detail as I would need for it, but here are a few.

A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity — NEJM

Seventy-nine subjects completed the six-month study. An analysis including all subjects, with the last observation carried forward for those who dropped out, showed that subjects on the low-carbohydrate diet lost more weight than those on the low-fat diet (mean [±SD], –5.8±8.6 kg vs. –1.9±4.2 kg; P=0.002) and had greater decreases in triglyceride leve

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Tanya Weber

Keto Diet Expert: Transforming Lives with Low-Carb Wellness!7mo

Do you really gain back weight when coming off keto even if you maintain a calorie deficit and limit carb intake?

Yes, it's possible to gain back weight after coming off the keto diet, even if you maintain a calorie deficit and limit carb intake. This often occurs due to the body's adjustment to increased carbohydrate consumption, leading to water retention and potential weight regain. It's important to focus on long-term dietary habits and gradual reintroduction of carbohydrates to prevent rapid weight regain. Maintaining a balanced calorie intake and incorporating regular exercise can also help manage weight fluctuations. For more insights, explore my Quora Profile for additional information on weight management after keto.

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Naveen

Lives in Chennai, Tamil Nadu, India3y

Are keto diets healthy?

Leave the keto… the concept of balanced diet itself is meaningless unless we start feeling and have what we need in life.

First we wish to follow a diet pattern to achieve the promised results.

Instead, we can live a healthy life naturally.

(Nature here means our very own body and mind.)

Our body is the miniature of the universe that is ever changing with dynamic needs. It is survived by the Internal life energy.

Coming to your question - to survive in this world, maintain a healthy body and mind, our body generates useful energy and nutrients from the food we eat and the air we breathe.

If the essential nutrients is not available, it creates the required nutrient from the available nutrients.

(Yeah, you heard it right… Our body generates the essential nutrients itself by the internal life energy)

A question might pop-up in our head that, we have been taught from school days that our body needs carbohydrates, fats, vitamins etc., and meat has fat and protein while pulses have protein, etc., Here is a question…

We have been told that milk is rich in calcium and egg in protein, how this calcium and protein got into egg and milk while the only food cow and chicken eat is grass and wastes.?

It is their body that creates what is required and it is true for all living being.

The only thing we have to do is eat when we are hungry and have what we feel like having.

The feel itself is created by our body that is signaled to us.

What we have to do is, just to listen and obey.

The only thing, we have to be concerned of is, what is given in our hand. Our body signals what is the present need. The primary signal we receive from our body

Hunger - Eat only when hungry. Eat what you feel like having. As we could see our need/taste is ever changing.

Thirst - Drink water only when thirsty.

Rest - Any change of work is rest. (eg. for a a person standing for a long time may need to sit, instead and person sitting may want to stand, a working person might need to go out ets.,)

Sleep - The essential part of human body where it regenerates and recharges itself, removes all the waste. Sleep means the sleep at night. A night’s sleep never matches several hours of daytime sleep.

All our actions are need based and driven by nature. If it is not based on need then it is accumulated waste.

Yes, the same food and water if took, when not required is accumulated waste. Our body need to work to remove them.

We can always feel a tasty food tasteless when we exceed our limit and our stomach turns heavy.

Anyhow our body forgives and clears it. But we were never grateful.

In addition to that, Avoiding/delaying the night sleep in turn restraints from removal of waste and causes of accumulation of waste in our body.

Accumulated waste is the root cause of all diseases. It is not to threaten. But to know the fact that everything is given in our hands only.

A simple experiment to start - try to feel what a hunger is and how we feel and react to it. Feel it while you taste the food. We could see the point where we feel the content at both stomach and mind.

Wish you a healthy life!

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Nichole Berry

How much weight will I gain when I stop a keto diet?

You're naturally going to gain a few pounds when you reintroduce them back into your diet because they contain water. The key is to pick healthy, whole carbs that won't cause gigantic spikes in your blood sugar. The worst thing you can do is go hog wild and start eating donuts and cookies. Final thoughts on keto and weight loss Generally, you'll need to adhere to a caloric deficit of around 500 calories per day. At this rate, you should start to see noticeable weight loss after anywhere from 10 to 21 days. Some may meet their weight loss goals sooner, while others may take a bit longer.

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Luis M. González

Lives in Buenos Aires, Argentina5y

Do you gain the weight back if you stop doing the keto diet?

You'll gain back all the water you lost in the first two weeks. All this weight you lost miraculously that quickly, was just water.

When you cut carbs all of a sudden, your body consumes all the glycogen stored in your muscles and liver. For every gram of glycogen, there are three grams of water attached. So all this water gets lost through urination.

That's how the keto magic happens. After that, you'll keep on losing weight (provided you're in a caloric deficit) just as you would with any other diet.

When you stop doing keto and go back to eating carbs, all the weight comes back. Think about 5 to 7 kilos.

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Tara Casey

Dermatology experience specializing in acne treatment.3y

Do you gain back the weight lost by following Keto diet?

If you're no longer losing weight or following the keto diet, it could be time to go off it. Slowly adding carbs back into your diet is key. Learning portion control is also essential to not gaining weight back after going off keto. You should aim to give it at least six weeks. After that, if you feel exhausted or hate eating the food, then the diet is probably not for you. However, if you feel energetic after keto flu symptoms subside within a couple of weeks, which some people report, you may see success with the plan.

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Stop By To My Quora Account. You can focus about Keto Diet topic over there!

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Vivan Spencer

Former Artist Since Forever2y

Have you or anybody you know gain weight on a ketogenic diet?

I lost over 80 lbs on keto about 3 years ago. However, due to stress and poor eating habits I gained about 45 back. Then I was shamed of myself and ate better and so far I've lost about 25 of that 45.

For people who are finding the best keto diet plan to follow, you can check this tutorial. I've got great results with it. I lost 8 pounds in my first week. It's my 13th day and I have followed the meal plan food for food as the guide suggested. After 7 years of struggling with my weight and frustrated with diets, the fat is finally coming off.

As far as gain weight, I only know of people who didn't lose or gained it right back when they stopped due to still eating too many carbs. That's not to say it isn't possible as keto affects everyone differently. Some people need keto while many keto for weight loss purposes only.

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Gregor Michels

Lost 100+lbs thru diet change.

How has the keto diet worked for you and did the weight come back on after you stopped eating the Keto Lifestyle?

Worked great for me but then Covid hit. I got furloughed, fell off keto mostly because I was working gig jobs trying to pay my mortgage. Lots of fast food and quick bites between jobs. I gained a lot back and am back to losing the weight again. It's difficult to eat keto on the road when you're going quick. Lots of beef and cheese sticks, jerky, carrot sticks. It gets old fast. You can't go back to your “normal" eating after you lose the weight. It is indeed a lifestyle change.

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Optimum Health

Former I worked in an insurance underwriting department 3y

Is it true that once you start keto, you will have to follow it for a lifetime or else you will get fat again?

Not really: Once you have got down to your desired weight, you should be able to maintain your weight, by avoiding carbs that spike your blood sugar and not overdoing your calorie intake versus your calorie expenditure.

Let’s assume that your metabolism burns 1800 calories a day. If you are sensible with your carbs / protein intake you shouldn’t start piling on the weight again. If you eat 2500 calories a day, you will store the excess.

Our bodies only store excess carbs as fat or if the type of carbs we eat spike our blood sugar, then they will be stored as fat.

The bottom line is that it is easy to over-eat and it is true that if you have had weight issues in the past you will have to keep at eye on things.

My own example is that I lost around 45 pounds in weight and today for example I ate what I know are ‘bad carbs’. I only step on the scales once every week or two and if I am heading upwards, the following week I pull back a little.

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Hajo90

Health is the secret of a successful life9mo

Will I gain the weight back after stopping keto gummies?

Whether or not you'll gain weight back after stopping keto gummies depends on various factors, including your overall diet, lifestyle, and metabolism.

Here are some considerations:

Caloric intake: Keto gummies are typically low in carbohydrates and may be used as part of a ketogenic diet, which focuses on high fat and moderate protein intake. If you were using keto gummies as a replacement for higher-carb snacks or as a means to control your calorie intake, stopping them might lead to an increase in overall caloric intake if you don't adjust your diet accordingly.

Carbohydrate intake: Keto gummies are designed to be low in carbohydrates to help maintain a state of ketosis, where your body primarily burns fat for fuel instead of carbohydrates. If you stop consuming keto gummies but increase your intake of high-carb foods, you may exit ketosis and experience fluctuations in water weight, which can contribute to weight gain.

Dietary habits: Your overall dietary habits and food choices play a significant role in weight management. If you replace keto gummies with nutrient-dense, whole foods and maintain a balanced diet, you may not experience significant weight gain. However, if you revert to consuming high-calorie, processed foods in excess, you may be more likely to gain weight.

Physical activity: Regular physical activity can help support weight management by increasing calorie expenditure and promoting overall health. If you maintain or increase your physical activity levels after stopping keto gummies, it may help mitigate potential weight gain.

Metabolic factors: Individual metabolic factors, such as basal metabolic rate and hormonal regulation, can influence weight management. Some people may find it easier to maintain their weight after stopping keto gummies, while others may need to make additional adjustments to their diet and lifestyle.

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Alyssa Gibson

Would a keto diet be a bad idea for someone trying to gain weight?

When it comes to fatty foods, it's possible to overdo it. "The only way someone would gain weight on the keto diet is if they binged on high calorie foods for an extended amount of time, such as full-fat dairy, avocados, coconut oil, fatty cuts of meat, and nuts," board-certified cardiologist, Dr. Three cons Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease.

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Stop By To My Quora Profile. You can learn concerning Keto Diet facts over there!

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Doug Freyburger

20 year hobbyist studying low carb metabolism3y

Do you really gain back weight when coming off keto even if you maintain a calorie deficit and limit carb intake?

“Do you really gain back weight when coming off keto even if you maintain a calorie deficit and limit carb intake?”

“Limit carb intake”. That’s how the maintenance phase works.

Our bodies have two thresholds. Below the lower threshold we’re in ketosis in the loss phase. Above the higher threshold we have carb cravings turned back on and we’re regaining.

Maintenance is staying between those thresholds. Which is pretty much what it means to limit carb intake. Okay, so what are those two thresholds?

The lower one is the point we snap out of ketosis. It’s custom for everyone. The numbers range from 15 to 150 with a very sharp peak near 50. The number 50 is why so many low carb plans say to eat to 50 for the loss phase. What about plans that say to eat lower? They are light on science.

The higher one is the point we retain water and the carb cravings turn one. It’s custom for everyone. It’s about twice your lower threshold. Call it roughly 100 net carb grams per day.

Compared to before we started low carb, that’s pretty low carb. Compared to the starting point of 20, that’s pretty high carb.

No low carb plan has ever said to be in a calorie deficit. That part you completely made up. A calorie deficit causes lean loss. We never target lean loss. That’s why every low carb plan says to eat at your calorie guideline. You have ignored that very simple but important part of the directions.

We use low carb to flow fat out of storage. We use our calorie guideline to prevent lean loss. Whatever amount of fat we have flowing out of storage can be fuel to regrow any previously lost lean. By using a calorie deficit you are either losing lean or preventing restoration of previously lost lean.

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