Why does the weight come back after keto?

On Ep. 179, Nikkiey explains that for every gram of carbohydrate you eat, your body holds on to some water. She admits she may not be stating the exact ratio, but that is the mechanism. So when you step on the scale seven days into keto and see a big drop, it is mostly water leaving with the carbs. She is clear that carbs are an essential macronutrient you can't eliminate for life. She adds that restrictive diets also deprive you of calories and nutrients, which she says leads to muscle loss and a slowed metabolism. That leaves you in a worse spot when you go back to your regular eating.

On Ep. 233 she walks through the cycle. Keto works if you follow it strictly, but eventually your cravings go through the roof and you binge. Or life happens, or you simply want to enjoy carbs again, and you stop. The weight returns, sometimes with extra. Then you remember it worked last time and start over. Nikkiey says she lived this too. Community member Emily did keto for about 10 months and said that once she went back to eating normally, the weight came right back, "if not like double time."

Her test for any approach is simple. If you can't eat this way for the rest of your life, the weight will come back.