The ketogenic diet is all the rage right now, but you have to understand that it is not part of your typical diets. Many people also consider it to be one of the “emergency diets” and doubt its very credibility. It’s okay to have some reservations about a diet, but what isn’t is misinformation. Majority of Keto dieters end up gaining weight after Keto due to some reasons, lack of discipline, lack of mindful eating, no calculations, etc. to name a few. The problem isn’t with the diet or any pattern you follow, the problem is with minimal awareness of what keto should be successful – which is the ‘reverse diet’.
Reverse dieting, in layman’s terms, refers to the “diet” one should follow after a “main diet” to ensure that you don’t lose all of the “good results” from your diet.
(Also Read: Watch: 5 Mistakes To Avoid When On A Keto Diet
The lack of awareness could come from a trainer or a trainer to understand reverse calculations. These calculations are very specific and require careful consideration of your weight loss journey and are applied in a way that helps you maintain that weight (after dieting) without inch gain – throughout a process. sustainable.
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The ketogenic diet is a diet that encourages the consumption of food groups that are high in fat, adequate protein, and low in carbohydrates from whole food sources to achieve a metabolic state known as nutritional ketosis. It helps burn fat for fuel and therefore is a popular diet among those trying to shed pounds.
What is a “reverse diet” after Keto? Why do you need to know
After achieving the desired goals while in ketosis, you need to prepare your body by gradually reintroducing carbohydrates into your diet. This process is called a “compensation plan” or “reverse diet”.
It has two levels – the first is the “keto threshold level” where your body adjusts to a glucose-based metabolic state and stops producing ketones. The second level is the “resistant level” in which carbohydrate consumption is increased by approximately 20 percent. It’s about monitoring your weight and centimeters to limit major changes.
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The “compensation plan” is as important on your keto journey as drinking enough water on keto. You just can’t do without it. Before you know what a compensation plan is, you need to know if and when you should even take one.
You cannot plan a compensation plan before starting a diet because there is no way to calculate the level of carbohydrate to introduce. You should only take a shift when you reach the desired or ideal weight. Also, you can’t set a timer on how fast you’ll get results on keto, so don’t decide on a lag timeframe early on.
(Also Read: What Is Keto 2.0? How Is It Better Than The Keto Diet For Weight Loss? Expert Reveals All)
In addition, a compensation plan requires certain prerequisites. This phase of your keto journey can last anywhere from 21 to 72 days, varying from individual to individual. To reverse the diet, you need to have been in keto for at least 60 days and in deep ketosis for 15 days. It’s one of my many challenges for a Keto Coach and Diet Preserver to customize a compensation plan for each client, which requires regular updates from the client.
Once you have successfully completed the compensation plan, you should not attempt another keto attempt for at least 3 months. You have just tamed your body to get used to complex carbohydrates and need to allow it to adapt effectively to changes in patterns.
Plus, there will be plenty of cases where all you want to do is lag. I’ve had too many clients who wanted to quit keto just because they wanted faster results, and well, keto isn’t always available to us.
Sometimes keto is tough, but it’s not exactly a recreational diet. It is a metabolic state and therefore to get out of it requires effort and good calculations.
Here are three major mistakes after quitting keto:
1. No reality check: Reality checking after dieting is the most difficult challenge. It’s very easy to quit a disciplined life and splurge on eating anything and everything, but constant reality checks and hindsight helps get you back on track.
2. Don’t accept your new normal: If eating that sugar-filled chocolate bar is now your “normal” habit before bed, it may end up being your “new freak” because previously you weren’t consuming those calories and processed sugar. However, it is also important to note that consuming 50 calories from the wrong source can lead to a weight gain of 7 kg in a single year.
3. Indulge in all processed foods and just skip your greens: Low-carb breakfast cereals, low-carb lunch options, guilt-free desserts including simple named food packages or processed foods can just make you lazy to cook and have essential vegetables. Whole foods, whether on Keto or on a low carb diet, are your best alternative to anything that shows you hope of not gaining fat. The natural resources that any human being can consume are abundant on this planet and chasing processed foods is the last thing to do after quitting Keto.
More than mistakes, it’s also about what motivates you to follow a certain diet. The fat loss journey to fitness requires diet discipline and long term planning.
The disciplinary diet in my words, can be explained by the fact of following a diet every day but not repeating the same mistakes. Follow the same thing every day and every day but with a new approach and more motivation.
Measuring food, checking your sleep, stress, eating habits, and other markers every day to make sure it becomes like a lifestyle, really is the idea of disciplining dieting.
About the Author: Rahul Kamra is a certified diet expert and popular keto coach and practitioner.
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