What to Do after Keto Diet

Lgigi16 on 06/02/2020 - 13:51

What diet do people switch to after weight loss on the Keto diet to maintain weight?

Context: I am going on keto for medical reasons. I have Polycycstic Ovarian Syndrome and as such have found I pretty much cannot lose weight unless I am in ketosis. I am insulin resistant at the moment (a symptom of PCOS). I know that losing weight improves your insulin resistance so I am hoping in the future I may occasionally be able to eat a starchy food, like a potato, or a pizza on special occasions. :/ I'm italian background so this is a bit shit haha.

Options: Low carb (basically no obvious carbs like breads/pasta/rice). Wholemeal carbs (brown rices/legumes healthy carbs).

Just looking for general experiences and thoughts :) Thanks

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scrimshaw on 06/02/2020 - 14:11

+7

If you get a referral from a doctor, you can have the costs of seeing a dietitian covered by Medicare. Usually a visit will cost $75~120 per hour of consultation.

see http://www9.health.gov.au/mbs/fullDisplay.cfm?type=item&qt=I… for more info

Only a medical professional can give you advice specifically for you, they need to take into your account your age / BMI / medical history
- gigi16 on 06/02/2020 - 15:02
  
  An excellent idea - thank you :)
  - CMH on 07/02/2020 - 14:32
    
    +1
    
    I would seriously consider speaking to a clinical dietitian.
    
    The keto diet is quite a dangerous diet to be on if not done properly, even more so if you have particular chronic diseases (I'm mainly thinking diabetes).
    
    They would be able to advice you on how to safely be on this diet, what limits to set and what to do after.
    - ozhunter on 07/02/2020 - 15:04
      
      If your type 2 diabetic, keto is probably the best thing for you. Before going full keto, it's best to lower your carb intake steadily.
      
      https://www.dietdoctor.com/breaking-news-american-diabetes-a…
      
      Finally getting more attention.
      - CMH on 07/02/2020 - 17:35
        
        @ozhunter: I would read that with a pinch of salt. If true it would be recommended to every pre-diabetic and diet-controlled T2DM.
        
        I would definitely be interested in reading about it in medical journals if there are any peer-reviewed studies showing its efficacy.
        
        Something to bring up in the consultation with the clinical dietitian for sure.
        
        ozhunter on 10/02/2020 - 17:13
        
        @CMH: I'd take the dietitian's information with a grain of salt. All the information they have is from basically reading a book?
        
        If true it would be recommended to every pre-diabetic and diet-controlled T2DM.
        
        Completely the opposite. Sick people are a gold mine for many industries.
        
        I thought my friend was crazy when he started to 16:8 intermittent fasting . Now I do it pretty much all the time with at least a 24 hour fast each week, and a 3 day fast each month. I feel better than ever.
        
        CMH on 11/02/2020 - 00:16
        
        @ozhunter: Clinical dietitians are supposed to give evidence based advice.
        
        Unfortunately Uncle Karl's Awesome Diet Tricks aren't exactly based on any solid evidence.
        
        Sick people are a gold mine for many industries.
        
        Ah, the conspiracy theories are starting up…
        
        ozhunter on 11/02/2020 - 03:22
        
        @CMH:
        
        Unfortunately Uncle Karl's Awesome Diet Tricks aren't exactly based on any solid evidence.
        
        Fortunately Uncle Karl's "tricks" work. It's like I can't know anything without the medical industry telling me what is right. It's like they think I'd die if skip breakfast or something.
        
        Ah, the conspiracy theories are starting up…
        
        No, not at all. I believe every word the says. I never ever get a second opinion either. I trust everything and anything they say. There is never any conflicting information between doctors. I never doubt their qualifications for a second. My health is their top priority. The industry doesn't have an agenda at all /s
        
        While I do think doctors have good intentions, they know what they're told to know. It's like I have the choice of following an overweight personal trainer who has all these qualifications or a fit young youtuber who has nothing, I know whose advice I'm more willing to take.
        
        Dr Jason Fung and Dr Ken Berry were a couple of youtubers that influenced me to try IF and fasting.
        
        CMH on 11/02/2020 - 04:04
        
        @ozhunter:
        
        No, not at all. I believe every word the says. I never ever get a second opinion either. I trust everything and anything they say. There is never any conflicting information between doctors. I never doubt their qualifications for a second. My health is their top priority. The industry doesn't have an agenda at all /s
        
        So you're an anti-vaxxer as well or do you pick and choose what to believe in?
        
        ozhunter on 12/02/2020 - 15:37
        
        @CMH: I know I wrote doctor, but I'm mostly referring to dietitians, nutritionists, and the like. Though if I had something serious, I'd still get a second opinion from a doctor.
        
        So you're an anti-vaxxer as well or do you pick and choose what to believe in?
        
        I'm not an anti-vaxxer but it doesn't really bother me if other people choose not to vaccinate.
        
        Well, we have the internet, so I like to read up on things that interest me and weigh up the risks. I don't think you need to see a doctor before trying a vegan, vegetarian, or carnivore diet, or even trying intermittent fasting.
        
        I've skipped breakfast for months before. I live on the edge like that :D
        
        CMH on 12/02/2020 - 16:49
        
        @ozhunter: You do realise there is a difference between peer reviewed studies vs Uncle Ben's All-Things-Diet Blog.
        
        One's a scientifically run study which is then scrutinized by other scholars of the same field, while the other is written by someone who has access to a computer.
        
        While I'm not saying everyone should consult a doctor before going on a diet, I'm just saying diabetics and others with metabolic issues should as the risks are now much more pronounced.
        
        it doesn't really bother me if other people choose not to vaccinate.
        
        It should bother you as vaccines are particularly effective if everyone is vaccinated. Having people purposely unvaccinated for no reason weakens its effectiveness, including for yourself.
- ozhunter on 06/02/2020 - 17:31
  
  +1
  
  you can have the costs of seeing a dietitian covered by Medicare
  
  Only reason to go see them, and even then it's probably not worth your time. There's a wealth of information online.
nandxor on 06/02/2020 - 14:12

+2

You need to be extremely careful with what you eat after discontinuing the diet. I can't tell you exactly what you should be eating, but I can offer you an insight into what happened to a family member who tried the diet. My mother was advised to start the Keto diet after a long stay in hospital from respiratory failure. After several months she had lost 10kg, but the moment she came off it and started eating regular food she gained the weight back in the blink of an eye, which isn't surprising seeing as you are starving your body of carbs and sugars. Diets like these are a temporary fix, and if you aren't committed to getting daily exercise, improving your diet and exercising portion control there's no point to even starting them. I'm sorry to hear about your medical condition and wish you all the best with your weight loss.
- gigi16 on 06/02/2020 - 15:03
  
  Agree - this is what I am worried about. That said this is also medically recommended for me - I'm not just an average person doing a fad diet, but yeah I will have to be careful! Thanks <3
- 0FoxGiven on 06/02/2020 - 15:36
  
  Also, check you cholesterol levels after being on the diet. Mine when through the roof :(
  - Donaldhump on 06/02/2020 - 15:43
    
    good or bad cholesterol? your bad can go down, and ur good up by more than the bad going down, so overall ur cholesterol is up but ur better off
    
    if its good cholesterol that's good,
  - gigi16 on 07/02/2020 - 14:34
    
    Sure thing! will do
- ozhunter on 06/02/2020 - 17:34
  
  -1
  
  but the moment she came off it and started eating regular food she gained the weight back in the blink of an eye,
  
  Lol does that actually sound realistic to you?
  
  She's probably a lot of junk food.
  - nandxor on 06/02/2020 - 23:47
    
    You are the only person to take what I said literally and not has hyperbole.
    - ozhunter on 07/02/2020 - 01:22
      
      I did't take it literally.
      
      If anything your comment is good for keto deniers, instead of the opposite.
      
      The fact she started to eat "regular" food including carbs and sugars and puts weight back on says a lot.
      
      I've done keto and prolonged fasting(3 and 7 days) multiple times. I put on like 1-2kg afterwards, definitely not 10kg. For her to put all that back on is because she's obviously eating too much and her "regular" food is unhealthy.
- Diji1 on 06/02/2020 - 18:07
  
  +2
  
  which isn't surprising seeing as you are starving your body of carbs and sugars
  
  Carbs and sugars are unhealthy.
  
  You are mistaking the drug like effects of these substances for starvation for some reason.
  
  Because they behave like drugs consuming them in moderation isn't likely for most people although it's possible. They feel unable to control their intake in much the same way that a smoker feels unable to control their addiction after they smoke "just one" cigarette after quitting for years and then they quickly go back to their previous levels of consumption.
  - ozbjunkie on 06/02/2020 - 21:55
    
    +1
    
    Yep. I'll plus 1 this. I lost around 17 kgs altogether on keto. 92 to 75. Gained back 5, lost 5, gained 5 again. Some muscle, most probably not. But 80kgs is fine for 5'9/5'10.
    
    My weight gain is nothing mysterious about keto. It simply that most people can eat an excessive caloric intake of carbs way easier than excessive protein or fat calories.
    
    I am not a restrained eater, I'm a bit of a glutton, and when I went back to eating 2 burgers for breakfast I gained some weight.
    
    If you choose your foods by the micronutrient density and value, you won't eat bread, pasta, rice, or sugar, or (white) potato, and you probably won't gain weight either
  - nandxor on 06/02/2020 - 23:38
    
    +1
    
    In excess consumption, sure. In moderation they are perfectly fine. I never said anything about "drug like effects" and I'm not on ozbargain to argue dietary advice.
Donaldhump on 06/02/2020 - 15:36

i dont understand your question
"What diet do people switch to after weight loss on the Keto diet to maintain weight?"

do you mean to put some weight back on?
why would some one switch? i have missed your point

anyway

i do 2-3 months of keto, and then break for 2 or so weeks as i couldn't be on keto for ever, as it does wear thing. the transition in and out is headaches a day or so either side, and a solid dump when breaking keto

keeps the weight down and in the 2 weeks back on it you pop 1-3 kgs back on at most, and then the next 2 months lose it again.

its basically a sustainable loop, this is all i do, obviously not medical advice.
- gigi16 on 07/02/2020 - 14:30
  
  I meant "to maintain weight loss". After I lose weight on keto, how do I maintain my new weight (ideal weight) if I dont' want to be on keto forever. Thanks for sharing your opinion :)
  - ozhunter on 07/02/2020 - 15:02
    
    I'd just generally eat low carb unprocessed foods. Weekends now I just usually eat whatever unless I feel my weight getting out of control. I do normally do some kind of intermittent fasting during the week.
    - gigi16 on 07/02/2020 - 15:04
      
      Yes IF is something I want to start also - thanks for the reminder. I'll have to factor this in :)
ihbh on 06/02/2020 - 16:21

+2

Whole food plant based (as much as possible) will provide health and longevity benefits, including lower weight compared to other diets.
- ozhunter on 06/02/2020 - 17:36
  
  Agree with this, but with at least couple of servings of meat a day 🙂
  
  The less processed food you eat, the better.
- gigi16 on 07/02/2020 - 14:27
  
  Agree agree. This is always the challenge. Man I need to a great veggie cookbook so I can evolve past stir fries.
Fysh on 06/02/2020 - 16:35

I have started and to be honest this isn't something that crosses your mind once your in the mix of it. If you don't want to lose weight just increase your calories and you can stay on keto. From everything I have read you don't want to be going in and out of keto so my opinion is if you really want to, go onto a calorie controlled diet which monitors your serving of carbs but have them every day.
- gigi16 on 07/02/2020 - 14:26
  
  Thanks <3
DC75 on 19/02/2020 - 23:18

+1

OMAD - One Meal A Day
- gigi16 on 20/02/2020 - 14:14
  
  will have to check it out - normally across a lot of diet trends but not this one!
  - ozhunter on 20/02/2020 - 16:06
    
    It's a form of intermittent fasting.
    
    There's different ratios of eating:fasting. 16:8, 20:4, 23:1.
    
    An example of 16:8 means you could start your first meal at 9am and finish your last meal by 5pm. So you eat within those 8 hours and fast the other 16 hours.
    
    Restricting the time you eat feels great(one you get used to it) even if you eat the same foods.
DC75 on 20/02/2020 - 22:13

+1

There are lots of reported health benefits form intermittent fasting. It worked great for me started off doing 18 each day and now average between 20 to 22 hours per day.

Some good information on the benefits here

https://www.foundmyfitness.com/episodes/valter-longo-2
Alley Cat on 22/02/2020 - 22:29

The point of going on Keto is to reset your relationship with food… Yes people use it to lose weight and stuff, but that's more of a short-lived side effect. The exercise itself is about teaching you to feel your hunger and be in tune with your body. Only eat when you are hungry, and only eat the food your body wants. If you use it as a hack to lose weight, it'll work, but as soon as you stop, it comes right back, and in the process of going in and out of the diet, you mimic the behaviour of an eating disorder, which is probably not good for your body or mind.

Ideally, you become fat-adapted, get your blood work regularly to make sure you are on the right track. Once you learned all there is about your body and severed the carb/wheat addiction, you can try to re-introduce non-keto food one by one, observe their effect, and decide what to do with them. It's not too crazy people just want to stay on keto for the rest of their lives. It was much harder to do it a few years back, but now there're a lot of places serving keto-friendly food, so you don't have to miss out on social calls. People are also more understanding.

Also, go on lithium for a few weeks before you try any of these diet hacks. Sometimes that's all you need.
USER DC on 20/02/2023 - 22:01

So How is it after 3 years for you ?? How much did ya improve ?? or get worse ??
overall on 21/05/2023 - 11:34

I have PCOS. I manage it by keeping physically active for most hours of the day through my work, without eating. When it comes to food, I eat mostly plants and animals. I generally have one big meal after work that usually consists of meat and offal, and maybe a little bit of plant, or curry, for taste. Basically my own version of steak tartare. I generally preface a meal with apple cider vinegar, and sometimes water kefir, which I use to ferment seasonal fruits with. The fermentation process significantly reduces the sugar content of the fruit, while adding a healthy dose of probiotics. Sometimes after a meal, I might indulge in a raw cheese/manuka honey combo. Glucose from raw honey doesn't seem to spike blood sugar as much as fructose or sucrose. I always supplement sugar intake with cinnamon.

I still eat crap food from time to time, mostly for social reasons. I just try to keep it to one day a week. Two days in a row is a no-no.

Before I got myself a physically strenuous job, during my uni days, I always did a workout before eating. Sometimes I would do the workout on my way to uni by cycling my way there for 1.5 hours. I also tossed kettlebells most days of the week. Exercise makes all the difference in the world. Unfortunately there's no getting around it. If you want your body to regulate itself better, then you need to exercise. Of all the forms of exercise I've tried to date, I find long-distance walking to be the best. Second to that, is tai chi and tree climbing. But that's just my personal preference.

Daily sauna sessions are very worthwhile. You can also have ice baths, if you're game enough.

My diet isn't technically keto, it's more 'primal' than anything, and this is what yields the best results for me.

What to Do after Keto Diet

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