How to come off Keto & not gain back your weight
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- เผยแพร่เมื่อ 18 ก.ย. 2024
- Fad diets are all the rage for those that are on them and making progress.
Dr. Robert Barton with Peak Performance Spine & Sports Medicine discusses a common subject in the practice, "how to come off a fad diet and not gain back your weight."
These diets have problems with sustainability, convenience and aren't necessary.
Most of these diets require the tracking of 'macros' to stay in ketosis. Tracking macro's can be used in a positive way to gradually bring the calories back up to a range that is more sustainable and healthy.
Maybe I’m totally delusional, but I went on keto lost 60lbs. Then I just ate like a regular healthy human. 1/5 of my plate was carbs, then 2/5 protein and 2/5 greens and started lifting more weights. Never gained a pound and I feel and look great. The key to Keto is when u get off it just don’t eat like a fat ass again. But that’s the key too any diet.
Great advice 🙏 we forget the simplicity
@@Ephesians5-14 thank u 😊
Hey man what about the fat intake..?what could its quantity be??🤔
best advice ever!
Absolutely correct, you can't go back on old ways off eating on any diet and not gain back
This makes a lot of sense. I lost 30 pounds with keto diet and gained back a year. Now I am back down again and considering your advise to do it properly. Thanks !
Not really understanding the rationale with calling keto a "fad diet" if it's been used to treat epilepsy since 1920, to treat obesity since 1861, & has shown some benefit in the treatment of cancer.
What happens when one is no longer obese? If we're cancer free and epilepse free?
That’s clean keto, I think what most people do for weight loss is a closer to dirty/lazy keto.
I’m doing keto for 6 months and I’ve never been hungry. I eat until I’m full eating high fat, healthy fat and I feel I can do it easily for life. I never counted a macro either.
You must eat enough fat then because it brings satiety.
I don't wanna stay on Keto forever because I just enjoy starches like potatoes and pasta too much. However, it's a fantastic tool for very fast weight loss and is the ONLY diet I've ever done where I basically never feel hungry. I just miss my mashed potatoes and Chicken Alfredo, etc.. That being said, it's always a good idea to cycle on and off of Keto. Once I get to 2 months, which I'm a little over a month and a half now, I'm gonna let myself have carbs again for a week or two and then jump back onto Keto. From there, I will probably give myself one week per month to cycle off for a week. That way I can still look forward to having more foods I like, not getting insulin resistant, and still being in ketosis most of the time. I've lost almost 47lbs since I started on March 4th.
I appreciate the professional, no nonsense, no glitter approach to Dr. B’s delivery. So much sensationalism out there, not enough on-point information 👍
I have been on keto diet twice, first time I lost 27 pounds and felt good so I stopped. My mistake was I started eating sugar, candy bars and ice cream etc. so I gained about 10 pounds fast and I told myself get back on the diet. Now I have lost another 20 pounds and have 7 more to go. When I stop this time I need to watch my sugar.
Introduce small amounts of carb. It’s very simple. Good brown rice. Pulses. Of course small amounts.
But even introducing carbs back into my diet dramatically increases my cravings for carbs and sugar no matter how small.
@@edwardlopez9061 oh dear. That’s what I am worried about for myself. I don’t want hunger cravings.
@@edwardlopez9061 there are much healthier alternatives for sugar , try them with low glycemic index... Eat only complex carbs and slowly increase your amount monitoring your weight gain
@@edwardlopez9061 True nick
Will i ever be able to eat some unhealthy food ever again?
I really wish people would stop calling these "fad diets". All diets are technically "fads". It's a lifestyle change, not a fad. That's an ignorant statement. With ANY diet, you have to change the way you eat entirely or greatly limit the amount of what you eat. Keto is the only diet I've ever done where I don't feel hungry all of the time. Some days I get very few calories in a day and some days I get close to 2000 in a day. All your patient would have to do to get the extra calories is to add in a couple of servings of extra virgin olive oil to a salad or Heavy Whipping Cream or butter to her morning coffee. It's truly not rocket science. And being in ketosis has a TON of extra health benefits that other diets simply don't have, so...
A Dr who hasn’t even even eluded to the internal might I say advantageous “side effects” of the diet and the mechanisms for which it works.. just thermodynamics and number probably from a statistic that’s never a guarantee and always mailable. How about the antioxidant properties of ketones? Peripheral Insulin Resistance for effective brain fuel. Decrease in IL-6 and various other inflammatory markers. I believe this goes wayyyy deeper than calories in vs out. I’m not a dr but I’m experienced. I believe that instead of nitpicking why this patient is “wrong” we maybe should LEGITIMATELY investigate where she is in terms of bio markers. Probably a Homa IR and a mixed meal tolerance test. I’d certainly want to look at cortisol levels as glucose restriction and energy restriction is indeed a hormetic stressor. Then SLOWLY exercise those Glut-4 receptors by introducing resistant starches first just to avoid possibly overwhelming the cell membrane and throwing off electrolytes causing potential damage (re-feeding syndrome) engage in Anaerobic activity with attention to Eccentric contractions to raise the demand for glucose by stimulating the transportation of said glucose. Then follow that up maybe some fasting (optional) but this would be to maintain hormonal sensitivity. For probably a couple/few weeks and smooth sailing from there on.
👏👏👏👏👏👏👏👏👏👏👏👏
Thank you
I went on a complete water diet for 5 days which was very dangerous but I was able to start from fruits them build myself up to chicken
I stared keto and did it for 18 days and stopped..and started eating carbs from 19th day.
I got dizziness , vision blur , headache , head tightening , fatigue ,can anyone help me how to come out of these things.
I was completely healthy before keto on high carb diet.
Please help !!
I really need someones help.
Your body is learning to use carbs again. You should be fine within a couple days.
@@Moe27777 I faced All those symptoms while doing keto also and stopped because of them and ate carbs. I still not completely recovered.i can sense that theres something wrong with my blood glucose levels.
@@Shriddar any updates, I’m going through the same symptoms when I went off keto after being on it for 3 months.
@@thesethmichaels Hey..80 percent of my symptoms are gone..now even if I ate simple carbs my body is handling it.. But the headache is not going away.. What are the symptoms are you facing ? Only glucose levels or anything else ?
@@Shriddar I’m getting headaches, heart palpitations, fast heart rate. Went to the ER twice in the last 3 days. They said there’s nothing wrong, which is good but still frustrating since something is happening.This has been going on for a month and I’ve told my PCP that I was doing keto, i feel like it’s an electrolyte imbalance some days taking more magnesium makes it go away. But I just feel so thirsty but drinking more water gives me a headaches and my urine is clear.
I want to get off of Keto as I am still losing weight (went from 126Lbs to 121Lbs in 3 weeks). I want to gain 10Lbs but want to do it the healthy way. Please assist
Carbs:20g
Fats: 123g
Protein: 101g
Calories: 1658 (i don't consume these many calories per day). I can't figure out the formula you provided
Same here! Did you figure it out? I dont want to lose more weight!
Eat MORE. if you cant eat more volume then lose the veggies and berries and eat more fatty meat. Add sauces and dips with good fats. Ive been here..3 yrs now and im mostly carnivore. I often will eat one good meal and try to eat a second of cheese, eggs with mayo, even if not hungry I do it to ensure enough. Some info in this video is off and of the cico model which doesnt work.
20 g carbs is keto?..
@@intentionallyinpired yeah he’s right at the limit of carbs
Thanks for the advice.
Some advice from me to you is your tie and shirt do not go well together.
What if we can eat that high amount of carbs ? Because of fatty liver ???
I lost alot of weight on keto from 260 to 189 and I don't want to lose any more 😥 I eat 3 meals an have a snack after 1 meal why do I keep losing weight I work out 3 times a week only
Just start introducing little amount of carbs to ur diet and try to reduce fats. like u need just 10-20% fats after keto diet. I HOPE THIS WORKS FOR YOU
Introduce a little carbs
Your body is in ketosis so it will keep using fat for energy even when you don’t want to. So you need to either add more dietary fat, spend less energy, eat larger servings or wean off of keto.
What I do is, carbs: 20gm, Protien 30-35gm, fat- 50-60gm
(Limited to 500-700 calories a day?
Holy thats way too low
@@BagpipePat 20% from calories of protein, not 20 GRAMS... Like 20g net carbs... You are correct that you can accommodate FAT from body but youll also break down muscle if you dont eat enough protein.. Fasting does protect your muscles as does being in ketosis but thats hugely insufficient even for a child.
Protein stays the same regardless of diet or if dieting or not. Fat drops for loss and increase to maintain.
My stats during loss, 5'5: 20g net carb, 80+g protein, 75-100g fat.
Maintenance: 20g carb, 80g+ protein, 120-150g fat. By % of calories and what you hear keto is 5% carbs, 15-20% protein and 75-80% fat..but of course some of those calories are from body fat if not eating them. So by percents of calories during weight loss, it looks more like a high protein diet essentially as the body fat will make up for the rest. You absolutely can eat too little and many have body dysmorphia. Id encourage you to check over what you posted as something isn't right..whether typo or unit of measurement. Im a nurse and I would never NOT say anything with what you posted. Unsafe my friend!! Take care
Chill bro 500 to 700 calories is way too low
Only if you’re 3ft tall lol
My problem is last time i did keto i didn’t transition eagerly off it bc i didn’t look into it. But this time i’m more cautious but i’m just fearing my future still because i love to eat bad.. i know just don’t. but it’s like an obsession:( i just want some tips on how to be safer about binging
One month update! I’ve been off keto for a month and continuing to loose weight with slow introduction of carbs every other week. I’ve been using my fitness pal to help track my macros and eat in a caloric deficit with 30 minute daily actively to reduce weight loss and so far so good! Everything in moderation is key 🔑
I’ve been spiking my carbs for weeks planning a cheat on vacation. Everyone’s different though. There’s no rules or right way. I’ve got my diet down to a science at this point and anyone can do so after experience and time.
Did Keto for about 4 Month. Lost 20 Kg.
Begun eating "normal". gained 30 Kg, metabolic syndrome, insuline resistence, inflammations, cognitive decline, low testo, low Thyroid function, a lot of gastro-enterologic issues, hypovolaemic, elektrolyte chaos. Problems mit Adrenal glands. High Acth, low cortsiol, high dhea-s, high igf-1.
Life fucked since 2007.Befor Keto, i was a healthy soldier. Now unable to work.
I’m assuming you didn’t ease off of right?
@@Phasy In 2007, nobody talked about easing off. Yes you are right.
Hard change. One day to another.
@@lennyloewe603 in my case a year ago I lost 60lb in 3 months. I was going to the gym twice a day and doing keto and boxing. Covid came and they closed the gyms in Canada and so I ended up eating un healthy right away. I gained it all back within a month.
@@lennyloewe603 so yeah I didn’t think I’d gain it back like that but now I know I gotta ease off.
Wow, that sucks. A lot of ppl actually go on keto to get rid of those symptoms.
He assumes in the beginning that if you’re in keto, you are in a caloric deficit. Haha
This was not relevant. 🤷🏻♀️ You are not calorie deficit on keto at all. You are low on carbs, not calories. And keto, if you do it right, is very sustainable. But you have to eat alot of veggies.
Waist of time
What would be the new macros for a person who’s current macros are
16g net carbs
96g fats
78g protein
1240g calorie
@Collin Gurali you would be suprised I have similar macros and I struggled to meet them. KETO is a very filling diet
@@Tee-lk1gs i have struggled my whole life gaining and maintaining weight whether it be muscle or fat... i freaking hate it... i can't find the appetite to gain weight im even very 420 friendly and still can't find the appetite
@@stewartpidazzo3003 maybe you just have an extremely fast metabolism. I know a few people who are in your situation VERY 420 friendly but no matter how much they try they can’t put on weight. Maybe try research regarding a fast metabolism
Add 20-60 g of fat. You are sitting where i was approximately. How are you doing a year later? Did you find balance?
@Collin Gurali i can tell you dont do keto by this statement.. Thats a very good number base for most people my general size that have body fat to use up. Maintenance looks 20-60 g of fat more and the rest stays the same.
Your LEAN BODY MASS is 180 pounds?!?? No shot!
She was barely on keto, I've never seen anyone on keto who only ate 70 grams of fat a day. That's not a ketogenic diet. You have to be at at least double that. Then she wouldn't have been in such a caloric deficit but still would have lost the weight. Also your point of going off keto increasing your caloric intake is false. Grams of fat have more than double the calories than grams of carbs or protein. If you're having 150 grams of fat a day and 120 grams of protein, with 25 grams of net carbs and let's say 20 grams of fiber that's a 2,000 calorie diet. If you reduce your fat to let's say 70 grams and increase your total carbs including fiber from 45 grams to 200 grams while keeping your protein the same you would be under 2,000 calories a day. Even if you went all the way up to 300 grams of carbs a day you would still only be at 2,300 calories per day. So there shouldn't be a giant shift of caloric intake whether on keto or not, unless it's intentional.
Get to the point!
haha! you're anti-keto, anti-ketosis, maybe you don't understand how it works.
Not helping
Why isn't it sustainable? I'm pretty sure Inuit and other tribal peoples around the world live fine without pizza and beer.
Having seen the rest of the video, I can honestly say that it's complete rubbish. The FDA mandated a 2k calorie diet for the average person. The same FDA that advocates a BS food pyramid with carbs as the largest food group. Do your own research and use your head. Don't regurgitate and tell me it's fact until you do. This is so typical of doctors. Very few think independently.
A few months ago I was looking up dietary recommendations for a bunch of different problems, surprise surprise, it's the same for all of them! Whole grains, low fat, fruits and veggies, limit meat. I actually was doing that and my labs were spot-on perfect, but I felt terrible! Started keto, felt amazing, and am scratching my head as to why the medical community still recommends a diet that doesn't help anything.