What’s more, because there is such a long list of banned foods on keto, “long-term ketogenic diets can result in nutritional deficiencies,” says Keene. Because of those restrictions, many people will find that they can’t stay on keto for very long anyway. (Net carbs are total carbs with fiber subtracted, so this equals about 50 g of total carbs.) To meet that goal, people have to cut out even healthy sources of carbs, like whole grains, legumes, starchy vegetables, fruit, and most dairy (such as yogurt and milk). One, the keto diet generally advises eating 20 to 25 grams (g) of net carbohydrates per day.
Transitioning off of the keto diet has its benefits.
And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn’t gotten to the point where I would be comfortable recommending it as a forever diet,” he says. Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Gulotta, RDN, who’s based in White Plains, New York.
But despite all the oatmeal, potatoes, apples, and carrots you’ve given up (not to mention desserts, bread, rice, and pasta) in the name of the keto diet, you may have stuck with it because you noticed improvements in your health or weight loss.īut even if you’ve gotten the results you want, it may be time to transition off of this diet. If you’ve tried the ketogenic diet, no one has to tell you that the high-fat and very-low-carb plan is restrictive.
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