If you have been keto diet for several months or even longer, when your body gets used to the eating habits during the weight-loss period, once you change this way of eating, your body will be out of control. If you want to exit ketosis, what should you do right?
Why Exit Ketosis?
There are many reasons for withdrawing from ketosis, and each person’s situation is different. In the following situations, you may want to exit ketosis:
Discomfort, Do Not Want to Continue Ketosis
80% of people exit ketosis because they were frightened by the discomfort in the early stage. If you experience discomfort, to relieve the discomfort, you can take in some carbohydrates appropriately, let the body adapt slowly, and slowly switch the energy supply mode.
Regarding the period of discomfort, our bodies are very sensitive, and any major changes in the diet structure may cause discomfort. So, don’t be too sensitive, the body will adapt quickly, from high-carb to low-carb, so you need to switch slowly.
The Body Can’t Digest and Adapt to the Keto Diet
Can’t eat fat, can’t drink bulletproof coffee, feel uncomfortable when eating oil, have diarrhea, and the body doesn’t like oil. The ability of the human body to metabolize fat needs to be gradually improved. If you eat very little fat all year round and increase your fat intake instantly, you may experience discomfort such as diarrhea, especially with MCT oil, this discomfort may be more obvious.
Moreover, the taste preference does not change in a day or two, it takes a little time to adapt. If you can’t eat so much fat, you can stop high-fat and ketosis for the time being, just try to stick to low-carb and let your body adapt slowly. Regarding the intake of fat, you can try to wrap lettuce with fatty meat, and put more oil in the cooking. If it still doesn’t work, don’t eat high-fat. You can eat fat normally. Just don’t pursue low fat, and pay attention to good fat intake.
Feel No Effect and Losing Confidence in Ketogenic
Some people’s bodies, because of the very irregular diet structure, frequent dieting, overeating, and hormone disorders, even if you start ketosis, the body may not know what you want to do, and will not enter the fat-burning state in a short time.
There is also a large part of the reason that they overeat fat, and when they start low-carb, many people will feel psychological: “If I am not allowed to eat carbohydrates, I will eat more fat.” Calorie counting is not recommended for keto diets, because the ketone body suppresses appetite, so you will naturally eat less. Instead of saying that you can eat whatever you want and overeat fat if you still overeat, it is recommended to stop ketogenic.
Too Skinny, Don’t Want to Be Ketogenic Anymore
Everyone has a different pursuit of body shape. If you feel satisfied with your body shape and don’t want to lose weight anymore, you can eat some carbohydrates, do some exercise, and consume it, with no problem.
How to Exit Ketosis Properly?
Gradually Increase Carbohydrate Intake and Reduce Fat Intake
After the keto diet, you should have learned the daily nutritional intake ratio. When you want to quit the keto diet, you can eat 10g more carbohydrates per day on the original basis, and reduce the fat intake accordingly. The body does not experience any discomfort. Until the weight doesn’t drop and doesn’t gain.
Refuse to Overeat, Control Calories
Many people return to the previous high-calorie diet after stopping the weight loss plan, but it is inevitable to return to the previous weight. Therefore, it is still very important to control calories after exiting the keto diet. If possible, try to cooperate with light fasting and reduce food intake.
Carb Cycling Method, Fat Loss & Muscle Gain
The basic principle of carbohydrate cycling is to readjust the body’s catabolism and anabolic conditions by changing the daily carbohydrate intake and increasing carbohydrates. Adjusting the ratio of carbohydrate intake according to one’s situation, requirements and goals will help It can properly increase metabolism and is suitable for people who want to lose fat while maintaining muscle mass.
Moderate Exercise
Maintaining a healthy lifestyle is the long-term way to maintain an ideal weight. During the weight maintenance period, it is recommended to maintain a moderate amount of exercise every day. Helps maintain the body’s energy balance, exercise overall physical strength, and endurance, and improve cardiopulmonary function.
Will It Rebound After Quitting Ketosis?
A study in the United States found that about 30-60% of obese patients returned to the baseline level after 1 year of treatment, and the rebound rate was close to 100% in 5 years. Only 10% of the 12 million people in the UK who diet to lose weight each year succeed, with the vast majority regaining the weight.
No diet can guarantee that weight loss will not rebound after ending the diet. When you exit the keto diet and return to a normal diet without overeating, it is normal to gain about 1kg in weight. Most of the rebounded weight is water weight, and the rebound is inevitable. If you maintain your basal metabolic intake after ketosis, your weight will level off and stay around your ideal weight.
