So, have you ended up with a keto diet with low carb food? This type of food puts the human body into a phase of ketosis by focusing on high-fat foods. For the majority of the people, it leads to a healthy weight loss, but most people cannot stick themselves to the low carb or keto diet for the long term. So, when they get their desired results, they want to come back to their carbs. This is the time when they have to reintroduce carbs after Keto. Losing weight by leaving sugary and starchy carbs works for everyone. But if you do not know how to reintroduce your body with carbs, then those extra pounds will come back soon.
Why Reintroduce Carbs After Keto?
Keto for a long time is not suitable for human because when you get, desired results and your body have shed out all its extra-pounds then the body needs carbohydrates, fats, and other nutrients to gain energy and works properly. This is the reason a person has to start a carb diet. But, the only way to be fit and healthy is to reintroduce carbs after Keto safely. If you do not know how to start eating carbohydrates again after a long keto, then you will gain weight soon.
Signs to Reintroduce Carbs After Keto
After a long keto-diet, the human body starts giving the signs to start eating healthy food. Some of the signs are given below.
- Your gut is in distress; you are facing diarrhea, bloating, and constipation.
- Psychological distress
- Feeling fatigued all the time
- Missed periods or hormonal imbalance
- Stalled weight gain or loss
* These are the signs that mean your body needs food to provide you energy and other doing other functions in a normal way.
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How to Safely Go Off Keto without Gaining Back Weight?
If you feel that this is the right time to reintroduce carbs after keto, then you must know your carbs. Take a start with 15-20 grams of carbohydrates on day one and afterward double the amount day by day. For instance, a medium sweet potato contains 26 grams of carbohydrates. Similarly, a cup of blueberries contains 21 grams of carbs. So, you have to make some smart choices to maintain your weight loss.
Take starchy and sugary carbohydrates in a low amount. Simple sugar is found in vegetables and fruits that contain minerals and vitamins, as well as strong anti-oxidants. The sugar in fruits digests quickly to produce energy. These nutrients support the body to function. You need complex carbohydrates as well. These are available in
- Peas
- legumes
- Pasta
- Whole-grain bread
It contains fiber that slows down your digestion, and it lets you feel full for a long time. You must understand your needs for carbohydrate diet when you end up with the keto dieting.
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What Happens When You Eat Carbs After Keto?
If you start eating food that is rich in carbohydrates, then you may suffer its drawbacks like instant weight gain, poor digestion, low metabolism, and many more. Your body has already wasted its fats and calories, so it needs the food that offers energy. You must use the food that is rich in vitamins and minerals as well as enzymes. It will keep your body energetic and active as well as there will be no weight gain.
How to Come Off Keto the Right Way?
So, you are going to take a start to eat carbohydrates. Learn how to reintroduce carbs after keto. You know that too many carbohydrates can cause high and low blood sugar. It leads to;
- Lightheadedness
- dizziness
- Irritability
- Fatigue
So, you need to select high-fiber foods [source] as well as proteins. When the body gets less than 50 grams of carbohydrates a day, it runs out of its fuel sources, and it remains like that after three to four after starting of the carbohydrates. This is the time when the body begins to break down the fat and protein to get energy.
CONCLUSION
It is important to take a moderate start after a strict and long-term keto diet. The only way to secure yourself from gaining weight is to reintroduce carbs after keto safely. Take carbs in minor quantities and introduce your body with vitamins and minerals.
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