Fitness, Keto

STOP KETO AFTER YOU REACH YOUR GOAL(S)

One of the big advantages of the ketogenic diet is the ability to STOP once yu reached your desired weight and ketosis.yoann-boyer-342336-unsplash

However, as daunting as starting a new diet is, it can be even more intimidating to stop it. Will you go back to your old habits? Will you regain all the weight you lost? Will your health go back into decline?

None of these things have to happen. Stopping the keto diet after you reach your goals does not mean you will necessarily go back to eating unhealthy foods. You will still need to make sure that the foods you eat contain all the nutrients you need to get through your day. In fact, there are a number of reasons why you can and should stop this diet after you have achieved your goal.

The ketones produced during the ketogenic diet can control our satiety hormones, making us feel fuller longer. They provide a long-lasting effect on our cholecystokinin (CCK), a hormone that makes us feel satiated. During the ketogenic diet, the CCK acts as a regulator for food intake.

Ghrelin is another element that has contributes to weight gain but can be suppressed by a ketogenic diet. Ghrelin is released from the intestines and causes an increase in appetite. While you lose weight, your ghrelin is likely to increase; ketosis, however, can prevent ghrelin from increasing during weight loss.  As your ghrelin levels decrease, you will be more likely to eat less after you lose weight.

When your body has stabilized after a successful ketogenic diet, there are a lot of ways to slowly get back to your regular lifestyle. Because your body is in the first stage of adjustment, these tips can help your transition more smoothly.

  • Add a few carbohydrates to your meals each day. For the first week of the transition period, the recommended amount is about 30 grams of carbs.
  • Consume low-glycemic carbs during the first week. Those foods that contain high-glycemic carbs may trigger the body to store fat again. They have a massive amount of insulin so you should avoid these foods at the very beginning. Instead, stick to brown rice, oatmeal, fresh fruits, pasta, and whole-grain bread.
  • Avoid eating large amounts of carbs before bedtime. The best time to eat them is before or after a workout, or those times that require you to use your body for a whole day of activity. Doing so helps burn the carbs off so that they will serve as fuel for energy instead.
  • While you have added extra fats during your ketogenic diet, you have to decrease them afterward to stabilize your calories. It does not mean that you have to remove the healthy fats in your meals entirely; you just need to reduce your overall fat intake.
  • The ketogenic diet may be a drastic change in your eating habits. Just as your body had to get used to those keto-friendly foods, it will have to be reacquainted with some of your “old” foods. Do not surprise your stomach in the return to regular eating habits. Begin by staggering your meals, alternately eating a healthy fat paired with protein, or low glycemic-carbs and protein.

Planning is an essential way to ensure that your body will not be surprised when you stop the ketogenic diet. Remember that you still need to eat healthy foods to maintain your energy and keep your immune system healthy.

If you would like to learn more about my XM 28 DAY EASY KETOGENIC PROGRAM than CLICK HERE.

In good health,

Coach Connie

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