What should you eat in weight maintenance?

October 26 2019 by , medical review by in Diet Doctor community, Weight loss

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What should you eat in weight maintenance?

A keto diet can be amazing for losing weight. But what about weight maintenance? Should you do keto differently once you’ve reached your goal weight? This question is frequently brought up in the Diet Doctor Facebook group.

This is what our dear moderator Kristin Parker answers:

Kristin’s answer

How do I know when I’ve reached maintenance?
The answer is “it depends”. Some people can set a goal weight, keep eating keto until they hit that goal, and then go into maintenance. Sometimes, our bodies seem to find a “set point” which means we may not lose as much weight as we want. Right now, I’d like to lose 5-10 lbs (2-5 kg) more, but my body seems kind of happy where it is!

At this point, there are two options. You can tweak your diet – double checking for carb creep, cutting out treats/baked goods, dairy, sweeteners, caffeine, etc. You can pretty much tweak down so far that you’re eating nothing but bacon and ribeye, or you can accept that your body is content with its “set point” and just keto on.

More about weight, health, and happiness

What should I eat in maintenance?
The most simple answer to this is that you can continue to eat exactly the same way — total carbs less than 20 g per day with moderate protein and enough fat to keep you satiated. You don’t need to change anything unless you need to stop losing weight.

Depending on your personal metabolism, level of insulin resistance, age, weight, activity levels, other medical issues, etc. you may find that you need to stick to the basics, just as when you were in weight loss. Some people find that they can raise their carb limit a little bit, especially if they are getting carbs from extra veggies, but not treats or baked goods.

Carb creep can still happen, and you will likely gain weight if you ditch keto completely. Keto should be a long-term way of life. This is about far more than just weight. A ketogenic diet can be anti-inflammatory and can be good for pretty much every main organ system in the body.

If you want to experiment with raising your carbs sensibly, go gradually. Try a couple of weeks at 25-30 grams of carbs and see how your body responds. For the sake of keto, you may find a blood glucose monitor beneficial. A lot of the benefits of keto come from keeping the blood sugar/insulin roller coaster as level as possible. If you are eating higher carb and your blood sugar is fluctuating higher, then that’s a sign that your body may not tolerate that limit, and it’s likely better to lower your carb count back down. Please know that increasing carbs has caused people to fall off the wagon completely as this can also bring back increased cravings. Going back to highly refined or ultra processed/”low carb” foods is also a potential recipe for disaster. Ingredients still matter!

Weight loss/maintenance is a lifelong journey – “goal weight” may be one milestone along the way, but is definitely not the final destination.

The simplest answer is that maintenance doesn’t have to look very different from how we are eating now, day in/day out!!

What’s your experience with maintaining your goal weight on keto? Leave a comment below.

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22 comments

2 comments removed
3
Jos
October 30 2019
I have very Good results with a 4 days low carbs intermitted fasting diet and three days a healthy diet with carbs. This is including patatos and a piece of Applepy in the three days healthy diet . I play with the intensety of low carb and intermitted fasting to maintain or lose Weight. I lost 10 kg in Nineve months.
4
Jan
October 30 2019
Thanks for this. It re-affirms what I've been doing for the last 2 years (after losing nearly 65 pounds in 9 months.). I have ventured off track briefly a few times in the last 6 months or so, occasionally with the wrong kind of carbs, but luckily I turned back before heading down the slippery slope :) It's as if this post today is meant for ME, as a reminder to be just a bit more careful :) My weight is always within a 5 pound range, representing a loss of 63 to 68 pounds. I still get asked why I have to keep eating "like that" now that I've lost the weight I wanted to lost. I explain it's not a diet, it's a way of life :)
5
Jan
October 30 2019
I forgot to mention, I'm doing IF too, 18:6. Can't imagine having anything but a coffee before noon :)
6
Jan Tomko
October 30 2019
I am within ten pounds of the weight loss goal I set when I started Keto at the beginning of the year (48 pounds). I don’t intend to lose more than that, just to maintain the loss. I really miss some of the “good “ carbs - fresh fruit, brown rice, quinoa, black beans, sweet potatoes, but have no urge to eat a lot of bread, pasta, or sweets. Are there sample menus to gradually get to a bit higher carb limit - like 45-50?

Reply: #11
7
Emily
October 30 2019
What about a hypothesis of reaching goal weight with strict keto (20 g of carbs or less) and then moving gradually to what is considered on this site to be a low carb diet? As I understand it, many people that follow this site are not doing keto, but rather losing weight and gaining health through a LCHF protocol. I lost 12 pounds on keto to get to my goal weight (in other words, I was never obese nor was I pre-diabetic, nor did I have cravings and I have always been fond of organic veggies over fast food). Feel great on keto, so presumably had some underlying health issues, inflammation, etc. but am starting to think that I may give low carb a go now that I've been stable at my goal weight for some months.
Would the idea be to increase carbs a bit and check to see if I can maintain ketosis at, let's say, 30 g of "healthy" carbs a day? Presumably LCHF people are NOT in ketosis, yet still losing/maintaining weight, but perhaps I am confused.

Reply: #10
8
Anne
October 30 2019
I have reached goal, have no desire for sweets at all. Just have to watch cheese and nuts consumption. Being 73, I recognize all the benefits this program has given me. A true new lease on life. No meds,excellent bloodwork,good blood pressure. First holiday season will be a real test!☺s
9
Graham
October 31 2019
I have always been thin so when I started the Keto program I set no weight loss goals. Nevertheless, I lost 20 lbs over the first 6 months or so bringing my BMI down to 19 - lower than I would like. For me, it is a struggle to get my daily calories over 2000 while keeping my carbs under 20 grams. My weight seems to be pretty stable at about 151 pounds so I am inclined to simply accept that as my new normal.
10
Reply to comment #7 by Emily
Kristin Parker Team Diet Doctor
October 31 2019

What about a hypothesis of reaching goal weight with strict keto (20 g of carbs or less) and then moving gradually to what is considered on this site to be a low carb diet? As I understand it, many people that follow this site are not doing keto, but rather losing weight and gaining health through a LCHF protocol. I lost 12 pounds on keto to get to my goal weight (in other words, I was never obese nor was I pre-diabetic, nor did I have cravings and I have always been fond of organic veggies over fast food). Feel great on keto, so presumably had some underlying health issues, inflammation, etc. but am starting to think that I may give low carb a go now that I've been stable at my goal weight for some months.
Would the idea be to increase carbs a bit and check to see if I can maintain ketosis at, let's say, 30 g of "healthy" carbs a day? Presumably LCHF people are NOT in ketosis, yet still losing/maintaining weight, but perhaps I am confused.

Yes, that is a great way to check and see if this will work with you. If you move to a more moderate carb intake level, yes it could knock you out of ketosis but unless you need to have ketones for a specific therapeutic purpose, that's generally not going to be a problem. Weight loss/maintenance is more about the blood sugar and insulin than ketones.
11
Reply to comment #6 by Jan Tomko
Kristin Parker Team Diet Doctor
October 31 2019

I am within ten pounds of the weight loss goal I set when I started Keto at the beginning of the year (48 pounds). I don’t intend to lose more than that, just to maintain the loss. I really miss some of the “good “ carbs - fresh fruit, brown rice, quinoa, black beans, sweet potatoes, but have no urge to eat a lot of bread, pasta, or sweets. Are there sample menus to gradually get to a bit higher carb limit - like 45-50?

Yes! At Diet Doctor, we offer support for people from keto to moderate or even more liberal low carb intake. Here are our moderate and liberal low carb recipes and you can pick meal plans with this carb range also!
https://www.dietdoctor.com/low-carb/recipes/meals
12
Magdalena
October 31 2019
Very important topic, I would love to read more about it on Diet Doctor
13
Jaine
October 31 2019
Thanks for this thread! I have been maintaining within about a 3# range for a few months and worry about that “slippery slope” every time we eat out. Afraid of waking the carb monster within.
14
Sharon
October 31 2019
I am allergic to both avocado and coconut (including mct oil). I'm having trouble getting enough fat in my diet without too much protein. Any suggestions?

Reply: #15
15
Reply to comment #14 by Sharon
Kristin Parker Team Diet Doctor
October 31 2019

I am allergic to both avocado and coconut (including mct oil). I'm having trouble getting enough fat in my diet without too much protein. Any suggestions?

You may find this helpful! I almost never use avocado or coconut oil either.
https://www.dietdoctor.com/low-carb/how-to-eat-more-fat
16
Nancy
November 2 2019
I started out eating 20g net carbs for three months with IF (no more than 48 hours twice a week and usually mixing each week up with 42, 36 24 20 and 18 hour fasts) and then gradually moved to 50g total carbs a day with IF. For the next three months, I continued to lose weight on 50g of total carbs per day (some days a little over and some days under) and reached my goal weight then surpassed it (I lost another 5 pounds over two months even though I discontinued IF and only do time restricted eating). I am still eating 50g total carbs and am doing time restricted eating (18 - 20 hours between dinner and “breakfast” the next day). I think I have finally reached that “set point” as I have been maintaining my weight with my current eating strategy. I don’t fast beyond 24 hours anymore since my BMI is 19.5. I don’t test ketones (never have) and I don’t check blood sugar. I plan on keep doing what I am doing since it seems to be working right for me. Every one is different and just needs to find what works for them. This is such a great website with lots of resources.
17
Nicholas
November 5 2019
I want to go strict keto and drop dairy sweets etc.... how do I tweak it to where I’m eating bacon and ribeye? Which meal plan is this? What would a week of that look like? Normally when I do dairy free I’m still hungry at the end of the day

Replies: #18, #19
18
Reply to comment #17 by Nicholas
Kristin Parker Team Diet Doctor
November 5 2019

I want to go strict keto and drop dairy sweets etc.... how do I tweak it to where I’m eating bacon and ribeye? Which meal plan is this? What would a week of that look like? Normally when I do dairy free I’m still hungry at the end of the day

You may find our dairy free recipe collection helpful to give some inspiration about how to add non dairy fats to help keep you full.
https://www.dietdoctor.com/low-carb/recipes/dairy-free
19
Reply to comment #17 by Nicholas
Gentiann
November 7 2019
You don't have to drop dairy to do strict keto, you can still have cheese, butter, heavy cream, cream cheese.
20
Shazi
April 6
Hi kristin.i am 47.4 feet and 11inch .i have lost 11kg.its been 3 years.My main probkem is that i am still losing weight and now i dont want to lose any more.i feel dizzy and tired all the time.my diabetes is in control ,infact my hba1c came 5.2 last month.where am i going wrong?need ur help.thanks
21
Shazi
April 6
Since feb 2020 i started feeling dizzy and tired/fatguied.My blood pressure is normal.When i climb stairs my legs get heavy.thanks.waiting for your kind reply.thanks
22
szahagnes
August 8
Dear Kristin, I need your kind help how to maintain my goals after being on keto diet for 5 months and doing IF (24 hours 3 times per week). My blood glucose and insulin levels as weel as HbA1C became perfect but I still have some issues with my lipid panel. I'm 174 cm tall and was 81 kg when started, now I'm around 60-61 kg. My problem is that in the last few weeks I became very week, dizzy, and for my greatest surprise I started to crave after sweets and CH, however I've never felt this before since I started keto. I would like to stop losing weight but don't know how to start: eating the same ingredients in bigger portions, or maybe eat some very healthy but higher carb meals like quinoa or buckwheat and vegetables that grow underground? Or should I stop IF or just doing IF 1-2 times per week or not 24 but only 18-20 hours? I would be very grateful for you taking time to answer and help me. Kindest regards, Agnes
23
szahagnes
August 8
I forgot to mention that I have a very serious hair loss problem, too, this is why I suspect that I may need a bit more and stop losing weight but I may be wrong.

Reply: #24
24
Reply to comment #23 by szahagnes
Kerry Merritt Team Diet Doctor
August 9

I forgot to mention that I have a very serious hair loss problem, too, this is why I suspect that I may need a bit more and stop losing weight but I may be wrong.

This article may be helpful for you regarding hair loss! https://www.dietdoctor.com/can-low-carb-diets-result-in-hair-loss

What should you eat in weight maintenance?

What should you eat in weight maintenance?

Kristin’s answer

Got questions? Our Facebook group has answers.

22 comments

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