How to quit following the low-carb diet?

Transitioning off the low-carb diet should be done gradually and thoughtfully, just like when you started. Here are three key principles to help you safely move away from the NoCarbsChallenge diet:

1. Focus on Carbohydrate Quality and Quantity

For the first 14 days, prioritize healthy, slowly digestible plant-based carbohydrates that are high in protein and fiber. Gradually reduce your fat intake while increasing lean proteins, vegetables, and whole carbs. Start by adding one extra serving of low glycemic index carbs each day for a week, increasing your carb intake by 10 grams daily while reducing fats by the same amount.

Be aware that you might gain a few pounds initially as you reintroduce carbs, since they retain water. Avoid the temptation to binge on processed and sugary carbs like donuts, candy, and pastries. Instead, choose high-quality, slow-digesting options.

2. Watch for Hidden Sugars

One benefit of the ketogenic diet is the reduction of sugar intake. After transitioning off the NoCarbsChallenge diet, aim to avoid foods with more than 4 grams of added sugar. Be cautious of naturally occurring sugars in foods like honey and certain fruits (such as bananas, grapes, pears, and dried fruits), which can still impact your overall sugar intake.

3. Maintain Healthy Habits

Steer clear of processed and packaged foods. Focus on fresh vegetables and fruits, which provide essential antioxidants, phytonutrients, and fiber. Include whole grains, beans, and legumes in your diet. Aim for balanced meals to keep your blood sugar stable and avoid energy spikes and crashes. Generally, aim for three main meals and 1-2 snacks per day, depending on your lifestyle and activity level.

Stay hydrated, as dehydration can lead to irritability and increased feelings of hunger.

Ultimately, the key to a successful transition is to choose healthy, balanced meals and snacks.