I quit the keto diet after losing 40 pounds in a year. Here’s how I kept the weight off using ‘maintenance keto.’

• I lost 40 pounds in a year on the ketogenic diet, but then I wanted to quit smoking.
• To quit smoking without gaining all the weight back, I used “maintenance keto”.
• Maintenance keto is a period where you increase your carb count and decrease your fat intake.

when i started the

ketogenic diet

I was the heaviest he had ever been.

At the end of 12 months, he had lost 40 pounds. Following the ketogenic diet was easier than I expected, I ate foods that I loved and always felt full.

Weightloss It was my initial goal, but after a year, I started not recognizing my body and losing my curves. my dilemma was that if i got off ketoas I would do it not regain weight?

So, once my body got to a point where I felt healthy and strong, I consulted with nutrition experts to begin my version of “maintenance keto,” a transition away from following a strict ketogenic diet when you gradually increase your carb count and decrease your fat intake.

Some choose to stick with keto foods but increase the carbs with green vegetables. Others decide to incorporate non-keto foods and stick to less than 50 grams of carbs. Some use this period to transition to a fully balanced macro diet without limitations.

Although it worked for me, it’s important to note the The ketogenic diet is not ideal for everyone. and can come with risks. These are the steps I took with my network of experts while listening to my body. It’s important to check with your doctor before drastically changing your diet.

I used 6 months of maintenance to get off the diet and make sure I was able to maintain the weight in a healthy way.

I think because she was following a clean ketogenic diet, a version of the diet that focuses on providing her macrofat count primarily with monounsaturated and polyunsaturated fats like fish, avocado, and seeds. my transition was easier.

Instead of living with convenient macro numbers that would increase my fat intake, I listened to my body and balanced healthy fats with carbohydrates from plant products to help offset my daily food intake.

In my first few months of keto maintenance, I started to increase my carb count.

On strict keto, my carb count was 20-30 grams per day (mostly from green vegetables). During the first month of maintenance keto, I increased my carb intake by 45 to 50 grams daily while lowering my fat intake to make up the difference. I kept my protein intake and food menu the same.

I focused on eating more green vegetables while minimizing the addition of extra healthy fats to my meals. I still cooked with oils and ate fatty chunks of meat, but cut out the fat bombs or avocado and extra nuts.

During months two to four, I stuck to about 50 to 60 grams of carbs a day. I also ventured into higher carb fruits and vegetables, like squash and carrots.

In months five and six of maintenance, I stopped counting macros and began to open up my diet to more foods, including some dairy. I started following more than one

paleo diet

consisting of meats, nuts, seeds, healthy oils, and produce (including most fruits and vegetables).

In the sixth month, I started eating foods that I ate before keto and saw how they interacted with my body.

For example, the first bite of a traditional cane sugar milk chocolate bar after a year and a half without sugar tasted very sweet. I couldn’t believe I ate sugar for so long without seeing how incredibly sweet it was. My favorite food was always potatoes, but when I ate one after 18 months, it initially tasted bland and my heart was broken.

Month six was taking keto elements, paleo and my new food likes or dislikes and making them my own. I also learned about what made me feel energized after eating or what made me feel bloated or tired.

Overall, the maintenance ketogenic diet worked for me and my lifestyle

Going 12 months on ketoand six on maintenance keto, I lost 40lbs and felt at peace and in love with the way I felt (body image aside).

During months five and six, I gained a few pounds. But for the next two years, my weight generally stayed in the same 5-pound range. As someone who could fluctuate 5 pounds a day constantly, I couldn’t believe it.

My body, at that moment, was exactly where I wanted to be.