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For a variety of reasons, it’s very normal for many people to opt quit ketogenic after being low carb for some time, and then, possibly, continue to be ketogenic. Most practitioners of the ketogenic diet start sticking with ketogenic after so many iterations.

Why Quit Ketogenic?

There are many reasons for quitting ketogenic, and everyone’s situation is not quite the same. I’ve probably thought about the following situations in which you might want to quit ketogenic, and for each of them, I’d like to explain the reasons why, in the hope that you’ll rethink them.

→ Discomfort occurs and you don’t want to continue ketogenic

If you experience discomfort, in order to ease the discomfort, you can consume some appropriate carbohydrates, so that the body slowly adapts and slowly switches the mode of energy supply. For the period of discomfort, in fact, our body is very responsive, and any big change in diet structure may cause discomfort.

Therefore, do not be too sensitive. The body will quickly adapt, going from high-carbon water to low-carbon water with almost no discomfort at all because it is slowly switching.

→ The body can not digest and does not adapt to the ketogenic diet

You can’t eat fatty meat, can’t eat fat, can’t drink bulletproof coffee, once you eat oil, it’s hard, diarrhea, the body doesn’t like fats.

The body’s ability to metabolize fats and oils needs to be slowly enhanced, if you eat very little fats and oils all year round and instantly enhance your intake of fats and oils, you may experience diarrhea and other discomforts, especially MCT oils, and such discomforts may become more pronounced. Also, taste preferences don’t change in a day or two, it takes a little time to get used to it.

If you can’t eat that much fat, for the time being, you can refrain from high-fat, no ketogenic, and just try to stick to low-carb and let your body adapt slowly. Regarding the intake of fat, you can try fat-wrapped lettuce, or stir fry more oil, if still does not work, do not high fat, can be the normal intake of fat, do not pursue low fat is good, pay attention to the intake of good fat.

→ Feel no effect, lost confidence in ketogenic

Ketogenic is not everything, some people after ketogenic, found that the effect of fat loss is not obvious, because everyone is different.

Some people’s bodies, because before the diet structure is very irregular, regular dieting, overeating, hormone disorders, even if you start ketogenic, the body may not know what you want to do, a short period will not enter the fat burning state.

There is also a large part of the reason is that overeating fat, at the beginning of low carb, many people will feel psychologically: ‘Do not let me eat carbohydrates, I will eat more fat’.

This kind of psychology is very common, the general public will think, that ketogenic is a big mouthful of fatty meat, eat a lot more fat. However, it is very easy to overeat fat because the calories are higher than carbohydrates. The reason that ketogenic does not recommend counting calories is because originally ketosis would have suppressed the appetite and naturally led to eating less. Instead, it means that you can eat as much as you want and overeat fat, and if you still overeat, it is recommended to quit ketogenic.

→ Thin too much, do not want to regenerate ketones

Many old friends, after low carb, have managed to lose weight, but now they are too thin and don’t want to go ketogenic, what should they do? Everyone has a different body pursuits if you feel satisfied with your body, and do not want to continue to be thin, you can eat some carbohydrates, appropriate to do some exercise, consumption is good, no problem.

→ Experts say do not long ketogenic, not good for the body

For low-carb diets, there is a very large number of statements on the Internet, and almost every day there are people who are against ketogenic. Many people have the concept that low carbon can not be long-term, short-term is good, and even clearly stated that it can not be more than a few months, or the consequences are very serious.

In fact, in human evolutionary history of more than 4 million years, 10,000 years ago, mankind has only begun to enter the agricultural society, learn to grow wheat, only began to grain as a staple food.

For the previous 4 million years or so, humans ate vegetables, meat, and fruits (not sweet), our ancestors, most of the time, were in a ketogenic state, in the winter, because they could not find food, and even starvation ketogenic state, just at that time there is no science and written records.

So there is no scientific basis for saying that you can’t be ketogenic for long, but of course, if you’re really scared, it’s possible to not continue ketogenic.

How to Quit Ketogenic Correctly?

First, it is important to understand the grades of carbohydrates:

Worst carbs, refined sugar, processed sugar, white granulated sugar, which contains fructose and glucose, food sources, juice drinks, and processed foods of all kinds.

Average carbs, starchy, refined rice, and noodles (rice is superior to pasta), mostly starch, if you exercise enough, you can eat these carbs in moderation, preferably before and after exercise.

Also, okay carbs, roughage, and roots are slow on the glycemic index and rich in fiber, however, the amount of carbs is still there, and it’s not really recommended to eat them in large amounts, preferably before or after exercise.

→ Exit ketogenic 10 suggestions:

• Reduce fat and increase roughage appropriately

Appropriately reduce the amount of fat intake, high-fat into normal intake, carbohydrates can not be supplemented first, if you feel that the body does not have enough energy, you can use carbohydrates to make up for it, if there is no discomfort, you can not supplement carbohydrates. Low-carbon fat a week later, look at the effect, if you can, you can continue this way of eating, regularly (three days or so) to add a carbohydrate.

• Carbohydrate cycling method

For sports enthusiasts who have the habit of strength training, try an intermittent high-carbon diet, I suggest that you before and after the strength training exercise, intake a certain amount of carbohydrates (you can have a small amount of refined carbohydrates), and other times try to low carbon, see the effect. Carbon cycling hair, you can properly increase the metabolism but also can achieve a good muscle gain and fat loss effect.

• Clever use of cheat day

If you feel that strength training plus a carbon water cycle is not enough, you can have a carbohydrate supplement every week, which is called a cheat day. Supplement carbohydrate day is best to increase the amount of exercise, the source of carbohydrates can be coarse food, can also rice.

However, it is really important not to eat too many carbs, overeating carbs may cause hormonal disruption and may affect a woman’s physiological period.

• Increase Carbohydrates and Exercise

If you don’t want to go low carb and want to restore your carb intake, then eat some roughage, eat it whenever you want, and just try to avoid refined rice and noodles. If you want to improve explosive power, before and after high-intensity exercise can is appropriate to eat some refined rice and noodles, it is recommended to eat rice, not noodles.

• Be sure to eat less and less in conjunction with fasting.

Carbohydrates are easy to stimulate the appetite, so you eat more, not with fasting, it is easy to gain weight, if you can, try to cooperate with light fasting and reduce the amount of food. People in modern society really all need to fast, three meals a day is very unhealthy if not low carbon, every meal is very easy to eat more.

Because nowadays the food is too delicious, every meal will exceed the body’s needs, only with fasting, you can keep fit and maintain health.

• Be sure not to overeat carbohydrates

Carbohydrate bingeing may harm your ‘body and mind’ at the same time. Overeating itself may cause hormonal disruption, which may lead to irregular menstruation and physical discomfort.

Also, the worst thing is that you may break down, hate yourself, regret, chagrin, run down in your heart, break down and feel hopeless with such a mentality.

• Fruit in moderation

About fruit, never eat more, because eat more, but also very easy to get fat, a day up to a fruit, such as an apple. Don’t give yourself a reason to eat more fruits and juices.

• Nuts can be appropriate for eating more

Nuts are a good source of fat, as a snack, but also very healthy, some people may find it easy to eat more, do not prepare too much, and eat 40-50g per day.

• Eat healthy, non-processed foods

Eating healthy is very important, some people do not have low carbon, but never touch processed food, eat very healthy.

Do not drink sugary drinks, and do not eat processed cookies and snacks, or deep-processed meat products, try to eat fresh food, vegetables, and meat, if you can, choose organic or their farming.

• Diabetics quit ketogenic advice

If your blood sugar is stabilized after low carb, and you are now quit ketogenic, my advice is to avoid refined sugary rice and noodles as much as possible, and if you eat roughage, eat it in moderation, and follow the low glycemic index, which should also stabilize your blood sugar. However, be sure to monitor your blood sugar levels promptly, and if they are high, it is still recommended to continue low carb.

Be sure to keep exercising, don’t be sedentary, do more strength training, and find ways to improve insulin sensitivity, as I mentioned in the article on how to improve insulin sensitivity, eat more of the following foods, vinegar, magnesium minerals, drink tea, foods with a bitter taste, fermented foods, turmeric, animal liver, and so on.