Post Keto Diet Plan: How to Transition from a Ketogenic Diet

Post Keto Diet Plan

Are you ready to transition from a ketogenic diet and continue your fitness journey. In this article, we will discuss the process of coming out of ketosis and provide you with a post keto diet plan to help you maintain your progress. Let's dive in.

Understanding the Biology of Ketosis

When you follow a ketogenic diet, your body enters a state of ketosis where it starts using dietary fat as well as your own body fat for fuel. This leads to weight loss and a decrease in muscle glycogen. However, it's important to note that during this process, your muscles may appear flat and depleted of glycogen.

What Happens After Keto.

After completing your ketogenic diet, you may experience a weight gain of 2 to 3 kgs as your muscle glycogen is refilled. However, it's crucial to understand that your fat percentage won't increase significantly unless you consume excessive amounts of carbohydrates.

Reintroducing Carbohydrates

When transitioning from keto, it's essential to follow a protocol for reintroducing carbohydrates into your diet. Remember, your body is not used to digesting large amounts of carbohydrates, so it's crucial to make gradual changes.

The Post Keto Diet Plan

Day 0: Refeed Day - Start with a workout in the morning and then have a meal that includes carbohydrates, such as rice or bread. Avoid desserts and continue following the ketogenic diet for the rest of the day.

Day 1 and Day 2: Include Fruits and Veggies - Start including fruits and vegetables in your breakfast and throughout the day. This will help increase your fiber intake, as well as provide essential vitamins and minerals.

Day 3 and Day 4: Low Carb Diet - Continue including fruits and vegetables in your breakfast, and also add a portion of complex carbohydrates, such as brown rice or roti, for lunch. This low carb diet can be followed in the long term.

Day 5 and Day 6: Carb Sources Around Workout - In addition to fruits and vegetables, include a small portion of carbohydrates in your pre-workout and post-workout meals. This protocol can also be followed in the long term.

Day 7: Muscle Building - If your goal is to put on muscle, include a small portion of carbohydrates for dinner as well. This will provide the necessary energy for muscle growth.

Training Considerations

During keto, your recovery may not be as fast, so it's important to reduce your training frequency. As you come out of ketosis, your glycogen stores will be refueled, and your body's ability to build muscle and recover will improve. Gradually increase your training frequency, but listen to your body and take rest when needed.


Transitioning from a ketogenic diet requires a thoughtful approach to reintroducing carbohydrates. By following the post keto diet plan and adjusting your training regimen, you can continue to make progress in your fitness journey. Remember to listen to your body and make gradual changes. Good luck.

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