Yes, you often regain weight after stopping keto, especially if you return to old eating habits, due to initial water weight (glycogen replenishment) and the body storing fat when carbs are reintroduced. However, you can prevent significant regain by transitioning slowly, incorporating healthy carbs, continuing some keto-learned habits (like whole foods), exercising, and managing overall calories to avoid surplus.
You will regain if you don't eat at maintenance as with any diet. Once you hit your goal with keto and you go back to eating carbs you likely will regain 5-7 pounds in water since carbs cause water retention. Other than that you should not regain.
Eating carbs after keto rapidly ends nutritional ketosis, refills glycogen (and water), increases insulin, and shifts fuel use back to carbohydrates. Short-term weight gain is mostly water; lasting fat gain occurs only with sustained caloric surplus.
They may also feel very tired or experience digestive issues when they reintroduce the carbs they once enjoyed, and even regain a bit of weight due to higher insulin levels. This phenomenon (known as carbohydrate intolerance) is a normal response when the body is adapting to these changes in diet.
Devine typically doesn't recommend taking more than two days off keto. “Several higher carb days in a row almost always lead to 'falling off the wagon' and the return of intense carb and sugar cravings for most people,” she says.
Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn't gotten to the point where I would be comfortable recommending it as a forever diet,” he says.
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that can induce weight loss and improvement in glycemic control, but poses a risk of inducing hyperlipidemia, elevation of liver enzymes and onset of fatty liver disease.
Cardiologists generally view the ketogenic diet with caution, noting potential short-term benefits like weight loss and improved blood sugar, but highlighting significant long-term risks, including elevated "bad" LDL cholesterol, potential nutrient deficiencies, and a possible increased risk for heart events like heart attacks, strokes, and angina, making it unsustainable and potentially unsafe for many heart patients compared to more balanced, whole-food approaches.
The worst carbs for belly fat are refined carbohydrates and added sugars, found in sugary drinks, white bread, pastries, and processed snacks, because they spike blood sugar and insulin, leading to increased fat storage, especially around the abdomen. While no single carb is solely responsible, these quickly digested, low-fiber options promote inflammation and insulin resistance, contributing to visceral (belly) fat.
As you move away from keto restrictions, steer clear of simple carbs. This includes sugar, soda, candy and other sweets, and highly processed foods. Instead, concentrate on a diet that is rich in lean proteins, healthy fats and complex carbs. A good model to follow is the Mediterranean diet.
Increased risk of heart disease and diabetes.
Followers of the keto diet are encouraged to eat quality proteins, non-starchy vegetables, and fruits, and to go heavy on fats. Placing a high emphasis on fat consumption could increase your risk of developing heart disease and diabetes.
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
Undereating on the keto diet reduces your body's production of thyroxine and other energy hormones, and consuming too few calories can even send your body into “starvation mode” over time. If you're feeling low energy on the keto diet, eating a few more calories can help boost your energy levels and fight fatigue.
How to Stop the Keto Diet Without Gaining Weight
“If you feel better off eating carbs occasionally and it doesn't seem to interfere with your weight, keto cycling may be a good fit for you. On the other hand, many people do seem to benefit from staying consistently keto or alternating keto with low carb (around 30-60 grams of net carbs per day),” she explains.
Here are some of the best ways to get your metabolism back on track.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Not watching your carb intake - Sugar and refined carbs are in many foods. You should be aiming to eliminate these from your keto diet. “Try to keep your net carb content under 20 grams/day or total carbs under 30 grams,” Dr Riggs says. Keep close track of your sugar and carb intake by reading nutrition labels.
Ketogenic diets appear to lower blood levels of triglycerides but raise levels of artery-clogging LDL cholesterol.
The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.
In other words, staying keto for a year was equally safe, or safer, than following a non-keto diet. Bottom line: there's no evidence suggesting that nutritional ketosis is dangerous in either the short-term or the long-term, and plenty of evidence suggesting it delivers lasting benefits to people who stay on it.
The keto diet can cause your blood pressure to drop in the short term due to a reduction in blood volume and changes in your fluid balance. Symptoms of low blood pressure include dizziness, lightheadedness or fainting, especially when standing up quickly.
The carnivore diet is the most extreme version of keto-eating in that it virtually eliminates all carbohydrates, focusing on meat, fish, poultry, eggs and some dairy products like butter and cheese. For this reason, it is sometimes called the zero-carb diet.