12 Foods to Eat After a Keto Diet to Prevent Weight Regain
Once you’ve made the decision to transition away from the keto diet, establish a plan to help yourself identify which foods are best for your health goals.
“After transitioning off the keto diet, it is important to be mindful of certain foods that can negatively impact long-term health,” says Dominguez. Here are 12 healthy foods to begin eating again on your post-keto maintenance plan.
1. Strawberries
You may have been able to get away with eating a very small amount (we’re talking one-quarter cup) of berries, such as strawberries, to get your fruit fix on keto. Now you can eat enough to make it an actual snack. One cup of strawberry halves contains 11.7 g of carbs, along with 3 g of fiber and 89.4 milligrams of vitamin C.
2. Carrots
This vitamin A–rich finger food is great for dipping into hummus. One serving of baby carrots (about eight of them) contains 7 g of carbohydrates, while one raw carrot contains 5.75 g of carbs and 1.7 g of fiber.
3. Black Bean Soup
A half-cup serving of black bean soup has 10 g of carbohydrates, according to the U.S. Department of Agriculture. Top with diced avocado for a boost of heart-healthy fat. Not a fan of soup? Plain, cooked black beans are a great addition to a salad or tacos.
4. Edamame
5. Kiwi
6. Butternut Squash
When you started on the keto journey, you probably learned that most types of squash were off the menu. But with proper portion control, it can be back on it. In fact, half a cup of baked butternut squash — rich in eyesight-friendly vitamin A — supplies 11 g of carbohydrates.
7. Watermelon
A super hydrating fruit (it’s mostly water), 1 cup of watermelon has about 12 g of carbs and just 46 calories.
8. Legumes
It’s likely you gave up all legumes on the keto diet due to their carb content — but post-keto, it’s worth incorporating them into your meals again, since they’re packed with fiber. Top a salad with a quarter-cup of lentils for 58 calories, 4.5 g of protein, 10 g of carbs, and 4 g of fiber.
“Legumes such as black beans, lentils, edamame, and kidney beans are excellent plant-based protein sources that can support blood sugar regulation and gut health,” says Dominguez.
9. Oatmeal
On keto, you may have substituted oatmeal with a low-carb blend of hemp seeds, flaxseed, and chia seeds, but now it’s time to bring back the real deal. A half-cup serving of cooked oatmeal has 14 g of carbs. Top it with a dollop of nut butter or sliced nuts and berries.
10. Sweet Potatoes
It’s easy to pack in a lot of carbs at once with potatoes, including sweet potatoes. For example, half a medium sweet potato has just 57 calories, but 12 g of carbs. So when you add them back in, remember to keep portion size in mind.
11. Greek Yogurt
If your body can tolerate dairy, Dominguez says that adding Greek yogurt is a great way to add not only calcium to your diet but also protein and gut-friendly probiotics.
Typically, a cup of Greek yogurt is an ideal serving size, but pay attention to added sugar. Some Greek yogurts can be heavily sweetened, which could impact your diet. Instead, consider choosing plain Greek yogurt and sweetening it with fresh berries or nuts.
12. Healthy Dietary Fats
Fats have often gotten a bad reputation, but certain fats, like those found in avocados, salmon, and nuts, can help the body maintain energy, absorb important nutrients, and even lower cholesterol. Look to add fats that are rich in omega-3 and omega-6 fatty acids, and limit saturated fats.
“Some of my favorite healthy fat sources are avocado, olives, and a variety of nuts and seeds,” says Malhotra.
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