- I lost 40 pounds in a year of keto, but then Wanted to quit smoking.
- To quit smoking without fully regaining weight, I used Keto Maintenance.
- Keto maintenance is the period when you increase your carb count and reduce your fat intake.
When I started the keto diet, I was the heaviest weight ever.
By the end of the 12 months, I had lost 40 pounds. Following the keto diet was easier than I expected, I ate the foods I loved, and I always felt full.
So once my body reached a point where I felt healthy and strong, I consulted with nutritionists to start my own version of “keto maintenance,” the transition from following a strict regimen. keto diet When you gradually increase the number of carbohydrates and reduce the consumption of fats.
Some choose to stay on keto-friendly foods but increase their carbs with green vegetables. Others decide to incorporate food outside of keto and stick to less than 50 grams of carbs. Some use this period to transition to a balanced holistic diet without restrictions.
Although it worked for me, it is important to note a file The keto diet is not ideal for everyone can Come with risks. These are the steps I took with my network of experts while listening to my body. It is important to consult your doctor before drastically changing your diet.
I used 6 months of maintenance to transition out of the diet and make sure I could maintain a healthy weight
I guess because I’ve been following the clean keto – a version of the diet that focuses on supplying total fats with monounsaturated fats and polyunsaturated fats like fish, avocados and seeds – My transition was easier.
Instead of living with comfortable big numbers that would increase my fat intake, I listened to my body and balanced healthy fats with carbohydrates from plant-based products to help make up for my daily food intake.
In my first few months of keto maintenance, I started increasing my carb count.
On a strict keto diet, my carb count was 20-30 grams per day (mostly green vegetables). For the first month of keto maintenance, I increased my carb intake to 45-50g per day while decreasing fat intake to make up for the difference. I kept my protein intake and food list the same.
I focused on eating more green vegetables while reducing the additions of healthy fats to my meals. I still cook with oils and ate fatty cuts of meat, but I cut fat bombs or avocados and nuts.
For two to four months, I’ve been eating roughly 50 to 60 grams of carbs per day. I also ventured into eating fruits and vegetables that are high in carbohydrates, such as squash and carrots.
In the five and six months of maintenance, I fell off my macros count and started opening up my diet to more foods, including less dairy. I started following a paleo diet, which consists of meat, nuts, seeds, healthy oils, and produce (including most fruits and vegetables).
In the sixth month, I started eating the foods I had been eating before keto and saw how they interact with my body.
For example, the first bite of a traditional milk chocolate bar with cane sugar after a year and a half of no sugar was too sweet. I couldn’t believe I ate sugar for so long without seeing how incredibly sweet it was. My favorite food has always been potatoes, but when I ate one after 18 months, it tasted awful at first and my heart broke.
The sixth month was taking keto ingredients, paleo, and my new preferences or aversion to food and making it my own. I also learned what made me feel energized after eating or what made me feel bloated or tired.
Overall, keto maintenance has worked for me and my lifestyle
by going 12 months on the keto dietAnd, six on keto maintenance, I lost 40 pounds and felt at peace and in love with the way I felt (body image aside).
During the five and six months, I gained a few pounds. But for the next two years, my weight generally stayed in the same 5 pound range. As someone who can fluctuate 5 pounds a day constantly, I couldn’t believe it.
My body was, at that point, exactly where it wanted to be.