Transitioning out of Keto

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I've been keto since January and lost 10.5kg. I probably have another 10kg to go to goal weight, which I'm hoping to hit by a significant birthday this summer.

I have loved keto and found it incredibly easy to keep to, but I wonder if I could do it for the rest of my life? (No crumpets or toast or chips ever again!?)

I would therefore like to transition out of keto eventually and maybe be more low carb than no-carb. How have others found this? I worry that being "allowed" small amounts of carbs may be a trigger for me to overeat as it has been in the past? Or shall I just stay keto forever since I enjoy it? FWIW, I have a very strong family history of diabetes and would like to avoid this.

Thanks

Sorry no advice but just wanted to say I hear you! I've come to keto (started this week) as carbs are a real trigger for me and start my sweet tooth off badly too. I have seen somewhere else that someone does a month in keto then has two days as wanted before returning to keep the body guessing?

If you look on the Atkins website they have a ‘low carb’ transition phasing plan so you don’t have to be strict keto forever.

The trick is to find the level of carbs you can tolerate without gaining weight / losing all the benefits from keto

I think I’ll be keto for life btw
But I do occasionally have carbs, especially when exercising

Thanks, I think I’ll up my carbs slowly when I get to maintenance and see what happens. Am in a right bloody plateau now though, so a bit annoyed!

Started KETO this week but am concerned I'm not on the right track. In a nutshell, can someone tell me how many carbs I should be having? I've been aiming to get Under 25net grams and doing ok since Monday. Am confused about fibre and net carbs though. Meal ideas would be good too!

Under 20g total carbs @WelshMoth don't worry about net as the fibre is already deducted in the uk.

I'm similar. Lost 15kg on keto / low carb diet.

When I'm in 'maintenance' i.e. not trying to lose any more weight I have one 'carby' day per week. I usually stick to good carbs - e.g. lentils, beans, etc rather than pies / cakes (which I've lost my appetite for), and on the day when I have more carbs I try to have less fat, so I might have chickpea curry with chicken breast and veg, but without lots of butter / eggs / cream. I have avoided just upping my carbs overall as that feels like a slippery slope back to my previous way of eating.

Having carbs one day feels like it gives me a bit of freedom too, so when I couldn't resist the frites that came with the moules frites, I ate some of them (not all!) and then had no other high carb items for the rest of the week.

If it helps I've been doing low carb for four weeks and have lost 6lb.

My aim is to stay below 100g Mon to Fri with some relaxation at the weekend. However, my carb goal has been more like below 50g through the week and I've still enjoyed chips at the weekend haha! and wine. I think I've finally found that right balance as this 6lb I have lost is the most I've lost in ages. I've literally been between a certain weight for months and months and as soon as I've reduced my carbs I've been losing plus I've been doing IF too.

Well I can update.

Lost 15.5kg and then tried upping carbs. I’ve probably been 50-100g some days, but not daily (though did eat 3 cupcakes the other day at a birthday party!). I’ve currently maintained within the same +/- 1kg for a month now.

Still want to get another 5-8kg off, so will drop carbs right back again soon after this heatwave vanishes (too many ice creams needed to cool down!)

Hi I’m similar to you. Well done on your loss! I found Keto was like an induction stage for me. It was like a reset. After around 5m of it I had lost miles more weight than I had ever dreamed I would so I decided to experiment and see what my tolerance levels were. I’ve banned cereal grains forever but I have had a few non low carb things on occasion. I have reintroduced hummus, beans and 85% chocolate and I’m still staying around 9.3-9.7 which is way less than my goal which was “to be 10st”
In September I will do the same as you, go hardcore again because when you start adding more carbs you do lose the metabolic benefits I find (eg fasting is harder, wanting to snack). But provided I’m in the 9s I consider that ideal for me.