How to Slowly and Successfully Reintroduce Carbs After Keto

The Ideal Protein Phase 1 protocol also knows as nutritional ketosis has many benefits —from steady energy to weight loss and improved mental clarity. But what happens when you’re ready to bring carbohydrates back into your life? Whether you’ve been on keto for months or even a year or more, reintroducing carbs requires care and patience. The key is a slow, thoughtful transition that supports your body’s adjustment, so you avoid discomfort and maintain the progress you’ve worked hard to achieve. Phase 2 – Stabilization is designed to ensure your body transitions smoothly into balanced eating.

In this post, we’ll walk through what happens to your body on keto and after, why carb sensitivity can occur, and practical tips on how to add carbohydrates back in a way that feels good.

The typical situation is one feels amazing after reaching goal weight, and we feel immune to the power of food. Regaining after weight loss is natural but with guidance and conscious introduction of carbs we now know how to to stabilize your weight. You can end your yo yo cycle with weight loss and learn to truly trust food. Give your body what it needs to thrive. 

Your Body on Keto — What’s Going On?

When you start a ketogenic or low-carb diet, your body shifts from using glucose (carbs) as its primary fuel to burning fat instead. This metabolic switch is what produces ketones—molecules your body uses for energy when carbs are scarce.

This change comes with several effects:

• • Lower insulin levels: Since you’re eating fewer carbs, your pancreas produces less insulin.

• • Improved insulin sensitivity initially: Many people see better blood sugar control early on keto.

• • Temporary changes in glucose metabolism: Over time, your body adapts to running on fat and ketones, which can reduce your ability to process carbs as efficiently.

The challenge comes when you decide to start eating carbs again. After weeks or months of low-carb eating, your cells may be a bit “rusty” at handling glucose. This is sometimes called “carb sensitivity” or “temporary insulin resistance.” This is not an issue on the Ideal Protein Protocol as we understand stabilization and carb reintroduction. We coach 1:1 to ensure you get the guidance right for your body. 

What Happens to Glucose Levels After Transitioning Out of Keto?

When you reintroduce carbs, especially if it’s a significant increase, your blood sugar can spike higher than usual because your body’s insulin response needs time to catch up.

Some common signs that you are going too fast are:

• • Mild bloating or gas

• • Changes in bowel movements, such as constipation or loose stools

• • Temporary fatigue or energy dips

• • Increased appetite or cravings

• • Headaches

• • Nausea

On phase 2 we use a specific set of carbs to ensure your body responds slowly and smoothly. Your coach works with you week by week to make adjustments based on your unique body.

Carb Sensitivity After Keto — What Does It Really Mean?

Temporary carb sensitivity after keto means your body might not efficiently manage blood sugar spikes immediately after eating carbs. This is partly because:

• • Your insulin-producing cells are less primed to respond quickly after prolonged low-carb intake.

• • Your gut microbiome may have shifted during keto, affecting digestion and fibre processing.

• • Muscle glycogen stores (carb storage in muscles) might be low and take time to replenish.

This sensitivity is usually reversible, but it calls for a gentle approach to carb reintroduction. The choice of carbs is very important as well. We like to start with peas, corn, beets, and berries as lower glycemic whole food carbs.

How to Add Carbs Back into Your Diet: A Step-by-Step Guide

The best strategy is gradual. Here’s a practical plan:

1. Make a meal plan for the week

Using the Phase 2 macro sheet you will see a selection of carbs to choose from with your coach recommend which ones to start with. Remember Phase 2 is just Phase 1 with additional fats and carbs. The great news is how you ate in phase 1 set you up for successful long term eating.

2. We suggest starting with 15-40g of carbs per day.

We keep things focused on whole foods and simplicity. The carbs from phase 1veggies we don’t count! No body regains weight from carbs that come from veggies, I promise. We also believe that variety is key and changing it up. Having one day of 15 and one day of 25 and then one of 40 and then 15. This keeps things dynamic and healthy. We also want you to listen to your body. As you transition it may be slower than this. That’s okay.

3. Focus on Low Glycemic Index (GI) Foods

Low-GI carbs release sugar slowly into the bloodstream, preventing big blood sugar spikes. Think:

• • Peas and corn
  • Berries
  • Beets
  • Butternut Squash
  • Legumes and beans (if tolerated after 2 weeks)
  • Whole grains like quinoa or brown rice (later in the process)

4. Fibre the True Saviour

Fibre helps digestion and keeps blood sugar steady. Your 4 cups veggies,  from Phase 1, per day is the key to success. It’s the most affective way to maintain your weight. And now you can add butter, olive oil and some grated parmesan on your veggies. Fats moisten your food and your body is now reset to use fat for energy. Eating is the solution. Under eating never works. The veggies need to play a big part of your plate. Protein and fats are super key too but when the veggies drop, hunger for poor quality carbs goes up and insulin resistance creeps back in.

Good news is there are so many chefs and cook books raving about veggies now and you can get a million ideas of how to include them in your daily meals.

5. Watch Your Body’s Signals

If you notice constipation, cravings that lead to overeating, or fatigue, it might be time to hold steady and review your macros. The food journal is our guide not a police. Remember if you eat 2 cups veggies every day that is great but after 7 days that means you are short 14 cups for the week. That is a drastic reduction and will affect your gut and insulin levels.

6. Practice Meal Timing

Avoid heavy carb meals late at night when your insulin sensitivity is lower. Instead, spread carbs out during the day.

Eating a full breakfast with carbs, fat and protein sets the stage for your body getting all it needs.

Additional Tips for Smoother Carb Reintroduction

• • Eat fibre and protein or fat before carbs: This combination slows sugar absorption.

• • Try apple cider vinegar: Drinking a tablespoon mixed in water before or during meals may help blunt glucose spikes.

• • Move after meals: Even short walks (2–15 minutes) help muscles take up glucose.

• • Exercise regularly: Both cardio and resistance training improve insulin sensitivity and overall metabolic health.

• • Get enough sleep: Poor sleep disrupts glucose regulation. Aim for consistent, quality rest.

Why Fibre Matters More Than You Might Think

Fibre is a superstar for digestion and weight management. It:

• • Feeds your gut bacteria, promoting a healthy microbiome.

• • Slows carbohydrate absorption, preventing blood sugar spikes.

• • Helps keep you full longer, reducing overeating.

• • Supports regular bowel movements.

Remember you are now a pro at getting 4 cups veggies per day. And you can now jazz them up with pesto, nuts, olives

How Long Will It Take?

There’s no universal timeline. It will depend how much weight you lost, if you have lost and gained before, what foods you grew up on and how much you invest in you. Our focus is on your long term success and doing Phase 2 can end your dieting career! For many clients they have been yo yo ing for years. And ending this cycle is truly life changing. Successful clients do 3-8 months Phase 2 to give their body all it needs to stay at the new weight, understand how their body responds to variations to their macros.

You want to invest in this phase as it is the heart of weight loss. Clients see old patterns of avoiding certain foods, under eating, feeling guilty, old patterns creeping back in. But we can find solutions to all this with weekly coaching, whole foods and eating! Eating is the solution.

It’s a beautiful thing to find yourself wanting foods that are good for you, not having to work so hard to avoid foods that are not even really food, to be able to enjoy a treat as a treat, to know what is feeding you and what is not really food. To not feel guilty but to bring compassion and understanding. Giving your body real nourishment.

Final Thoughts

Transitioning out of keto doesn’t have to be daunting or disruptive. With a mindful approach, emphasizing gradual carb increases, fibre/veggies, balanced meals, and supportive lifestyle habits, you can find a healthy, sustainable way to include carbs while maintaining your vitality and weight goals. Phase 2 is all about identifying your unique macro code. You will know your range, you will know and understand what works for your body.

Remember: your body is adaptable and is designed to be well. Give it time and kindness as you navigate this transition — your health journey is a marathon, not a sprint.