The amount of carbs each person can reintroduce each day or week varies, so if you’re limiting your intake but still experiencing discomfort, contact your doctor or talk to a dietician to figure out a plan that works for you. You can also try increasing your intake of carbs by 10% each day for the first 2 weeks. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
While recommendations vary from one person to the next, it’s generally recommended that carbs make up 45 to 65 percent of your total calories per day. If you eat about 2,000 calories per day, for example, about 900 to 1,300 of those calories should come from carbs.
The amount of protein you should consume daily varies greatly depending on your age, weight, and activity level. For example, it’s generally recommended that a 50-year-old woman who weighs 140 pounds (64 kg) and does little exercise should eat about 53 grams (1. 9 oz) of protein per day. Salmon, turn, turkey, chicken, Greek yogurt, nuts, and eggs are all healthy sources of protein.
While it varies from one person to the next, it’s generally recommended that monounsaturated fats make up 15 to 20% of your diet, polyunsaturated fats make up 5 to 10% of your diet, and saturated fats make up less than 10% each day. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Olive oil, nuts, and avocados are all great source of healthy monounsaturated fats. Sunflower oil, flaxseeds, chia seeds, and cold-water fish are all great sources of polyunsaturated fats.
Strawberries, carrots, and squash are great fiber-rich options to start with. [8] X Research source
These carbs take longer to digest than sugary carbs, which will keep you full longer and give your body time to adjust as you reintroduce these nutrients.
As a rule of thumb, avoid anything that has more than 4 grams of added sugar during your transition off keto. Processed foods that are high in sugar often contain empty calories that won’t keep you full for long. Therefore, try to avoid these and continue to eat some of your favorite keto options for snacks and meals.
Yogurt and fermented foods, such as miso and sauerkraut, are great options for healthy carbs that contain probiotics that may ease your transition off keto.
While choosing the right carbs can help stave off some of these effects, be patient with your body and understand that some side effects are both normal and expected.
Like the keto diet, the paleo diet requires that you cut out grains, legumes, and dairy, but allows you to eat fruit and vegetable carbs. The Mediterranean diet requires that you cut out sugar and processed carbs, but encourages you to eat whole grains, fruits, and vegetables.
Maintaining a regular exercise regime will also help you avoid gaining weight as you gradually reintroduce carbs into your diet.
In addition, getting plenty of sleep will help you manage your stress, which can also impact your body’s ability to handle new foods and process carbs.
The amount of carbs that each person needs and can comfortably eat while transitioning off keto can vary greatly. Therefore, if you’re struggling to find what works for your body, talk to a dietician to see what you may need to change.
