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Looking to transition off Keto
Posted on 1/28/19 at 8:54 am
Posted on 1/28/19 at 8:54 am
But not sure how to do so. I'd still track macros, but don't know what the ratios should look like. Still want to stay away from processed carbs/food, etc. Just want to give myself a little more leniency....a cheat meal every now and again. I'm back in the gym and have hopefully made it a habit again. I struggle with being too strict or killing myself on weekends worrying about if what i'm doing is going to kick me out of keto. Plus, i like king cake and haven't had a piece yet this season.
Not even sure i want to transition to another "diet" per se. Just want to keep eating healthy Mon-Fri but not worrying how many carbs a salad has or allowing myself to have a fruit smoothie every now and again. Don't get me wrong, Keto was great to trim down and kickstart the motivation, but i just can't see it fitting my lifestyle for the long term and being good for my mental health i.e. sending me off the deep end binging.
Not even sure i want to transition to another "diet" per se. Just want to keep eating healthy Mon-Fri but not worrying how many carbs a salad has or allowing myself to have a fruit smoothie every now and again. Don't get me wrong, Keto was great to trim down and kickstart the motivation, but i just can't see it fitting my lifestyle for the long term and being good for my mental health i.e. sending me off the deep end binging.
9
Posted on 1/28/19 at 9:18 am to Black
Try a lower carb, higher fat whole foods mix as a base. Allow yourself the leniencies that you want around that base. So if you want king cake sometimes/on weekends, eat king cake. I think you are spot on that you want to stay away from processed foods most of the time. I hate to put a limit on it without knowing more about you, but let’s say hold net carbs around 75-100/day. Well below the SAD, but well above keto. Obviously that is an inexact number open to manipulation based on height, weight, and goals. You can also cycle in higher carbs on workout days and lower on off days that average out around what was stated above if you would prefer that more. Lastly and most importantly, if none of this sounds appealing then find something else that works for you and that you can stick with long term.
Posted on 1/28/19 at 9:20 am to Black
I think once you are fat adapted you can "cheat" and get back into that mode quickly.
If you don't want to worry about that, I'd do as you said and just transition slowly. More protein, some carbs, and less fats. Get your carbs from cleaner sources of course, like potatoes and some rice, not from bread and chips. If you're 75/20/5 now, go maybe to 40/40/20 or 30/40/30 so you can get your carbs, but you aren't eating 500 g a day. You could also cycle a bit and eat more carbs on heavy workout days (I do this)
If you want to cheat, enjoy it and don't think about it for 3 days after.
If you don't want to worry about that, I'd do as you said and just transition slowly. More protein, some carbs, and less fats. Get your carbs from cleaner sources of course, like potatoes and some rice, not from bread and chips. If you're 75/20/5 now, go maybe to 40/40/20 or 30/40/30 so you can get your carbs, but you aren't eating 500 g a day. You could also cycle a bit and eat more carbs on heavy workout days (I do this)
If you want to cheat, enjoy it and don't think about it for 3 days after.
Posted on 1/28/19 at 9:37 am to Black
Stay fat adapted and do carb cycling. There are a ton of benefits of staying low carb vs keto, so quit chasing ketosis if it's negatively effecting your lifestyle. In my experience, if you are truly super strict, once you go off or have a massive cheat meal chances are you will want to go back on. Give it a shot! You can always go back.
Posted on 1/28/19 at 9:46 am to Black
Maybe try Paleo and adhere to it closely as possible and it will keep you eating good, whole, unprocessed food during the week. I think coming out of Keto staying away from complex carbs for as long as you can would be a good strategy to keep you from rebounding. You just wanna keep you insulin levels from being spiked all the time seeing as how they’ve been so suppressed for so long.
Posted on 1/28/19 at 11:10 am to Black
I don't really think Keto is sustainable for very long. For some people that may be weeks or months and others a year or two.
However, I do feel like being conscience of what you're eating and trying to minimize carbs is something you can carry forever. But hell, if I want to eat some King Cake during the Super Bowl that's going to happen. As much as "health and fitness" is a part of living, so is enjoying the sweeter things in life. (in moderation)
However, I do feel like being conscience of what you're eating and trying to minimize carbs is something you can carry forever. But hell, if I want to eat some King Cake during the Super Bowl that's going to happen. As much as "health and fitness" is a part of living, so is enjoying the sweeter things in life. (in moderation)
This post was edited on 1/28/19 at 11:11 am
Posted on 1/28/19 at 8:57 pm to Black
I've drunk 13 beers, eaten two pints of Halo Top, two dark chocolate bars and sweet potatoes over the past 48 hours and am still (or back) in ketosis.
There are many ways to increase and use BHB, stay fat adapted and improve apoptosis and autophagy.
I cycle in and out of deeper ketosis quickly, fast, OMAD, lots it aerobic exercise etc etc. Use dextrose for the occasional event that calls for it.
It isn't that big a deal. We have so many carb subs, I never feel like I'm missing anything day to day and then live my life in social situations, travel and such.
There are many ways to increase and use BHB, stay fat adapted and improve apoptosis and autophagy.
I cycle in and out of deeper ketosis quickly, fast, OMAD, lots it aerobic exercise etc etc. Use dextrose for the occasional event that calls for it.
It isn't that big a deal. We have so many carb subs, I never feel like I'm missing anything day to day and then live my life in social situations, travel and such.
Posted on 1/29/19 at 10:56 am to Black
quote:
Not even sure i want to transition to another "diet" per se. Just want to keep eating healthy Mon-Fri
Diet is technically what you eat regardless of the healthiness of it.
Posted on 1/29/19 at 11:51 am to Black
quote:Just eat low(ish) carb and stop worrying about it. If you keep it below 50g net per day, that is plenty of room for sweets/cheats.
But not sure how to do so. I'd still track macros, but don't know what the ratios should look like. Still want to stay away from processed carbs/food, etc. Just want to give myself a little more leniency....a cheat meal every now and again. I'm back in the gym and have hopefully made it a habit again. I struggle with being too strict or killing myself on weekends worrying about if what i'm doing is going to kick me out of keto. Plus, i like king cake and haven't had a piece yet this season.
Not even sure i want to transition to another "diet" per se. Just want to keep eating healthy Mon-Fri but not worrying how many carbs a salad has or allowing myself to have a fruit smoothie every now and again. Don't get me wrong, Keto was great to trim down and kickstart the motivation, but i just can't see it fitting my lifestyle for the long term and being good for my mental health i.e. sending me off the deep end binging.
Posted on 1/29/19 at 3:38 pm to Black
quote:
Just want to keep eating healthy Mon-Fri but not worrying how many carbs a salad has or allowing myself to have a fruit smoothie every now and again.
I do a diet similar to what you want.
Mon-Fri/ Keto, no more than 30 grams of carbs a day
Sat-Sun/ Carb reload
Best diet I have ever done. Steak and eggs was a close second. Started 2 and a half years ago. It’s really fun and I’m still doing it today.
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