How to Come Off Keto Without Regaining Weight

It’s been trending on social media and, yes, you’ve had short-term success losing weight with it. But when it comes to the keto diet, long-term success can seem unattainable, especially when you’re limiting a variety of foods, like fruits and grains.

If you find yourself considering transitioning off of the diet, you may fear that you’ll regain the weight you’ve lost — but with a clear plan, sustained weight loss can be attainable.

Benefits of a Slow Transition Off the Keto Diet

“As a registered dietitian, I recommend that individuals transitioning off the keto diet gradually reintroduce previously restricted nutrient-dense, whole, and unprocessed complex carbohydrates,” says Dani Dominguez, a registered dietitian and founder of SunBright Wellness in Tucson, Arizona.

“Doing so can rebalance the body’s energy levels, support digestion, and restore key nutrients that may have been limited while on this diet,” she says.

“It is important to remember that transitioning off the keto diet is not necessarily a one-size-fits-all process, and each food journey may look a little different,” Dominguez says. “I recommend tuning into your body’s cues and making gradual, supportive changes that promote long-term health and balance.”

How to Ease Off the Keto Diet Without Regaining Weight: 4 Tips

For guidance on weaning yourself off the keto diet, follow this expert advice for a successful transition into keto-results maintenance.

1. Gradually Increase How Many Carbs You Eat

You’ve been counting carbs like crazy, and you’re probably an expert at it by now. This is not the time to completely stop counting — rather, add carbohydrate increases on a gradual basis. Opt for carbs from healthy sources like whole grains, beans, fruits, and starchy veggies.

2. Find Your Desired Carb Range

The number of carbs recommended is different for everyone, and it differs depending on things like your goals and activity levels. Because there is no one-size-fits-all amount, aim for a number of carbohydrates that allows you to eat a greater range of foods. If you’re not sure what range is right for you, find a registered dietitian in your area who will be able to help you meet your personal goals.

“For a person eating 2,000 calories per day, this translates to about 900 to 1,300 calories, or 225 to 325 g, coming mainly from complex carbohydrates,” says Malhotra.

3. Add More Protein to Your Plate

4. Know the Difference Between Carbohydrates

You might be quick to assume that all carbs are bad, but understanding the difference between carbohydrates can be helpful in ensuring that you’re fueling your body with the right ones. Carbohydrates like baked goods, desserts, and sugary drinks are not the carbohydrates you want to fill your plate with, but other healthy carbs do exist.

“The main point to remember is you want to consume complex carbohydrates like fruits, veggies, whole grains, legumes, as well as nuts and seeds, while avoiding ultra-processed, refined carbohydrates that currently make up more than half of the average American’s daily calories,” says Malhotra.

12 Foods to Eat After a Keto Diet to Prevent Weight Regain

Once you’ve made the decision to transition away from the keto diet, establish a plan to help yourself identify which foods are best for your health goals.

“After transitioning off the keto diet, it is important to be mindful of certain foods that can negatively impact long-term health,” says Dominguez. Here are 12 healthy foods to begin eating again on your post-keto maintenance plan.

1. Strawberries

2. Carrots

3. Black Bean Soup

4. Edamame

5. Kiwi

6. Butternut Squash

7. Watermelon

8. Legumes

“Legumes such as black beans, lentils, edamame, and kidney beans are excellent plant-based protein sources that can support blood sugar regulation and gut health,” says Dominguez.

9. Oatmeal

10. Sweet Potatoes

11. Greek Yogurt

If your body can tolerate dairy, Dominguez says that adding Greek yogurt is a great way to add not only calcium to your diet but also protein and gut-friendly probiotics.

Typically, a cup of Greek yogurt is an ideal serving size, but pay attention to added sugar. Some Greek yogurts can be heavily sweetened, which could impact your diet. Instead, consider choosing plain Greek yogurt and sweetening it with fresh berries or nuts.

12. Healthy Dietary Fats

“Some of my favorite healthy fat sources are avocado, olives, and a variety of nuts and seeds,” says Malhotra.

Foods to Avoid After Keto

When you were on the keto diet, certain foods, such as those high in sugar and highly processed, were off-limits. These are, by nature, high in carbohydrates.

• Snack mixes
• Crackers
• Chips
• Sugary desserts (such as brownies, cookies, cupcakes, cake, ice cream, and doughnuts)
• Breakfast cereal with added sugars
• Yogurts with added sugars
• Sugar-sweetened beverages (such as soda and juice)
• Microwaveable dinners
• Processed meats (such as hot dogs, sausage, and bacon)

“Limit simple carbohydrates, such as added sugars and sugary drinks (including excessive alcohol), as well as refined grains like white bread and traditional pasta,” says Dominguez. “Also aim to minimize trans fats and highly processed foods, which often contain excessive sodium, unhealthy fats, and artificial ingredients.”

The Takeaway

• With healthy lifestyle choices, your weight loss can be maintained after transitioning from a keto diet.
• Taking it slow and introducing foods like berries, kiwi, watermelon, legumes, carrots, Greek yogurt, and other nutrient- and fiber-rich foods will help your post-keto maintenance plan.
• Make sure you focus on healthy, whole foods, like whole plant foods and whole grains.
• Pay attention to your body and how it reacts to reintroducing foods to your diet.