How to Avoid Weight Gain After Keto

How to Avoid Weight Gain After Keto

#keto #ketodiet #carbs

A common question I get asked is, “how do I come off of the keto diet without gaining all of the weight back?”

Unfortunately, keto is gaining a lot of attention as a diet fad and while it is an extremely effective protocol to support fat loss, it’s not for everyone as a sustainable long term approach to nutrition.

In this video I explain the benefits of the ketogenic diet, and a recommended 30 day, 2 phase approach to transitioning off of the keto diet to a more sustainable ratio of carbs to fats.

If you need 1:1 guidance on how to tailor these suggestions to your specific needs and goals, and your ultimate maintenance macro ratios, order a consultation with me here:



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  1. I am so grateful for this! I am getting ready to go on keto because I’m getting ready to do a special project and I am overweight. However, I knew for a fact that I did not want to stay on keto and so my biggest fear was picking all the weight back up that I will potentially lose. I didn’t wanna work so hard to lose weight and pick it right back up so thank you so much for your expertise I so appreciate it

  2. I'm late to the game with this video but thank you for making this! I had about 60 lbs last year with keto and I have been trying to manipulate to fit my current lifestyle and it just wasn't working. I went back to the drawing board and reworked my macros and created a weeks worth of meal plans. I'm still LCHF for now but I feel so much better already.

  3. I’ve only been on keto for almost two weeks. I’ve lost 6 ish pounds going up and down by one pound. Kind of plateaued lately though. Anyways…. I do t feel it’s sustainable for me though I want to remain healthier. Still want junk food once in a while…. could I be fat adapted already or would that take much longer? Is the process any different for someone only on keto a couple weeks or same as in the video?

  4. Thank you for this! I have been powerlifting and keto is okay but it’s feeling less and less sustainable as I build strength and I want to transition without blowing up (which I’ve done before but it was more luck than anything else. There was no method) I am going to check out your videos on carb cycling because I feel that definitely where I’m headed so full steam ahead keto til March 1 then it’s on to the transition 🙂

  5. What do you recommend for someone to get back on after gaining weight back? I was doing great for about 6mos, and then in October I just started eating everything in sight while studying for my NCLEX. Now I'm almost back where I started a yr ago and more addicted to sugar than ever!😞

  6. This was helpful! I'm definitely seasonal keto. Keto works for me, I like how I feel and endure life on it. but it's not realistic in the summer. I love fruit and cider at the cottage, the occasional campfire smore. Gotta live. Managing the transition off was definitely challenging last time, so this helps me for this go around. Thanks for sharing 🙂

  7. Yes, thank you for this! It’s so good!!! 🙌🏼 I’ve been on keto 7 months now. I initially did it for aesthetic reasons because restriction and extreme calorie counting was taking a toll on my body (I’ve had an unhealthy relationship with food before, ie: practically starving myself). But it helped me not obsess over my food once I got the hang of it, and I feel freer now. After doing a lot more research, I realized with the way I was eating and the symptoms I was experiencing, that I was on the road to prediabetes as Type 2 diabetes runs in my family. My father was recently put on insulin as his blood glucose levels were around a constant 350. He’s so weak, lost feeling in his feet, has atrophied muscles in his legs, etc. This is a man who has always lifted heavy and had so much energy all his adult life. No more. After waving my suggestions off for some time, he finally came to me to set up his keto diet. I used your formulas to come up with a general basis for his dietary needs. He’s been on keto since October and his levels are down 200-225 mg/dL!!!! He’s not been in the lower 100s in YEARS! His doctors are stunned and have already begun to lower his insulin dosage. He’s the type of person who, having lost all feeling in his feet, gotten procedures done to clear his blood vessels, etc., will need to maintain keto for the rest of his life. He literally has no self control and complains everyday 😂, thank God my mom is on board with keto and cooks his food lol. As for me, I’m hoping to reset my body and get it to tolerate carbs a bit more. I love this way of eating but I want a season off every year where I can eat a few more (healthy) carbs that keto doesn’t allow for. This video is perfect for people like me! Thank you so much! ❤️🙏🏻❤️

  8. Omg thank you so much!!! I just restarted Keto this is my second time doing it, the first time I lost 55 lbs in 4 months but I gained back 40 almost immediately and lost half of my hair so I’ve been so nervous because I know I don’t wanna do Keto forever but do need to lose 80 lbs total, I’m on week 2 right now and I’m down 17 lbs

  9. Why is it that after a week of dieting I look leaner but my waist measurements are the same. I’m a mesomorph and I think I’m retaining a lot of water still because I have marks from my clothes all over when I take them off. Does water weight mean anything in weight loss ?

  10. I think there is so much back and forth banter about weather or not it’s sustainable and for the most part I believe the answer comes down to a personal level. Personally speaking, I thrive on Keto, I have celiac disease therefore most carbs ( not naturally grown carbs such as potatoes) are harmful to me. Gluten makes me fatigued, depressed, harms my thyroid that then attacks my hormones, sever stomach pain and nausea. So for me Keto has changed my life, it’s made me energetic, healthy and overall happy. So it really is dependent upon each specific person. It’s not for everyone tho.

  11. You’re the best! I’m currently doing the Keto diet right now, plan to do it for 3 months because like you mentioned, I don’t think it’s sustainable for me. I really like the diet and my energy is better than ever. I realized I’m a little sensitive to gluten, but I am really happy so far!

  12. I have done what I call semi-Keto and your HFLC for one year and my weight has been exactly the same after Keto. I kid you not. It’s pretty amazing how nothing affects my body weight, my body stays exactly the same. It’s kind of weird. I hope I am not giving myself cholesterol 🤔. I am going for blood work here pretty soon.

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