8 Signs It's Time to Quit Keto: Weight Loss Plateau, Digestive Issues

Examining the Pros and Cons of the Ketogenic Diet

The ketogenic diet, commonly known as "keto," has surged in popularity over the past few years. This high-fat, low-carb way of eating promises quick weight loss, increased energy, and other potential health benefits. However, keto is not necessarily the best diet for everyone. There are some signs that indicate you may want to re-evaluate whether keto is working for you. Let's take a balanced look at the potential pros and cons of the ketogenic diet.

What is the Ketogenic Diet?

The keto diet is characterized by a very low carbohydrate intake, usually less than 50 grams per day. This depletes the body's glucose stores, forcing it to burn fat for fuel instead. This metabolic state is known as ketosis - hence, ketogenic diet. On keto, the majority of calories come from fat with moderate protein and minimal carbs.

Foods to eat on keto include:

• Meat
• Fish
• Eggs
• Vegetables low in carbs like leafy greens
• High fat dairy like butter and cheese
• Nuts and seeds
• Healthy oils like olive oil and avocado oil

Foods to avoid on keto include:

• Grains like bread, pasta, rice
• Starchy vegetables like potatoes, sweet potatoes
• Sugary foods like fruit, desserts
• Beans and legumes
• Low fat dairy

The Main Goals of Keto

There are a few key goals and potential benefits associated with the keto diet:

• Weight loss - The high fat intake leads to feelings of fullness and can promote calorie burning.
• Blood sugar control - The low carb intake helps stabilize blood sugar levels.
• Other health benefits - Keto is linked to lower blood pressure, improved cholesterol levels, and more.

Many people turn to the ketogenic diet specifically for weight loss. Studies show it can be an effective way to shed pounds, especially for people with obesity or diabetes.

When to Consider Quitting Keto

The keto diet offers proven benefits for many people. However, it is not necessarily the best diet for everyone long term. Here are some signs you may want to re-evaluate keto:

1. You're Struggling with Side Effects

Some people experience negative side effects when starting keto, often referred to as "keto flu." Symptoms may include:

• Headaches
• Dizziness
• Nausea
• Fatigue
• Trouble sleeping
• Constipation
• Bad breath

For most people, these symptoms subside within 1-2 weeks as the body adapts to ketosis. However, if side effects persist longer than this, it may be a sign keto is not right for you.

2. You're Not Losing Weight

Rapid weight loss is one of the main reasons people try the keto diet. However, some people find they don't lose weight on keto or hit a plateau after an initial drop.

Potential reasons for stalled weight loss include:

• Eating too many calories
• Having underlying medical conditions
• Consuming too many keto-approved processed foods
• Not exercising enough

You may need to reassess your calorie intake and activity levels to get back on track. But if adjustments don't work, keto may not be the most effective diet for you.

3. You're Regaining Weight

Some people lose weight quickly on keto at first but find they start regaining weight after several months. This may happen due to metabolic adaptations to prolonged ketosis or falling back into old habits.

If the keto diet itself stops working for you, it may be time to try something new.

4. It's Too Restrictive

Keto is one of the most restrictive mainstream diets due to its low carb guidelines. For some people, this level of restriction is simply not sustainable long term. Cravings and feelings of deprivation can build up over time, leading to binge episodes.

Listen to your body. If you feel overly restricted on keto, it may be better to transition to a more flexible way of eating you can maintain.

5. You Have Digestive Issues

The keto diet is very low in fiber since whole grains and many fruits are restricted. Some people develop constipation, diarrhea, or other digestive issues as a result.

If you have persistent digestive troubles on the keto diet, it may not align with your body's needs. Consider transitioning to a high fiber diet instead.

6. Your Workouts Are Suffering

Some athletes and active individuals turn to keto looking to boost endurance and performance. However, the low carb intake can backfire and cause decreases in strength and endurance for some.

If you feel low energy, fatigued, or unable to complete your normal workouts on keto, your body may run better on more carbs.

7. You Have a Medical Condition

The keto diet is generally not recommended for people with certain medical conditions including:

• Pancreatic insufficiency
• Gallbladder disease
• Thyroid disorders
• Liver or kidney disease
• Metabolic syndrome
• History of disordered eating

Check with your doctor before starting keto if you have any underlying health conditions.

8. You Feel Low Mood or Energy

Some people report moodiness, irritability, depression, or chronic fatigue on the keto diet - sometimes nicknamed the "keto fog." Mental health issues and low energy levels may be tied to unstable blood sugar levels.

Listen to your body and mind. If you don't feel your best on keto, it may not be the right fit.

Healthy Diets to Consider After Keto

If you decide the keto diet isn't working for you, there are plenty of other healthy eating patterns you can consider. Here are a few potential options:

1. The Mediterranean Diet

Like keto, the Mediterranean diet focuses on whole, minimally processed foods. But it includes more fiber-rich carbs like whole grains and fruit. This well-balanced approach may be easier to sustain.

2. The DASH Diet

The DASH diet stands for Dietary Approaches to Stop Hypertension. It emphasizes fruits, veggies, lean protein, low fat dairy, and whole grains. This diet can help lower blood pressure.

3. A Low Glycemic Diet

Switching to a low glycemic diet can help some of the blood sugar benefits of keto while allowing more carbs. Focus on foods that don't spike blood sugar.

Signs Keto Is Still Working for You

The keto diet has its disadvantages, but it can also work very well for some people. Here are some signs keto may be right for you:

• You've lost weight and kept it off
• Your blood sugar and cholesterol have improved
• You feel satisfied and energized
• You don't feel restricted or deprived
• You are able to maintain ketosis long-term
• Your digestion is regular

Listen to your body above all when evaluating if keto is working for you. Any diet should support optimal health and make you feel your best.

Key Takeaways

The keto diet can provide powerful benefits but it isn't perfect for everyone. Pay attention to signs like weight loss plateaus, digestive issues, restrictive eating, and low moods. These may be signs it's time to move on from keto. You can consider transitioning to diets like Mediterranean, DASH, or low glycemic instead. The most important thing is choosing an eating pattern you can maintain that makes you feel good.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.