Keto Flu: Breaking Out And Recovery Timeline

The ketogenic diet is a very low-carb, high-fat diet that encourages ketosis, a metabolic state in which the body burns fat as its primary source of energy instead of carbohydrates. While the keto diet is popular for its weight loss effects, it is very restrictive, and it is not recommended as a long-term diet. So, how long does it take to break out of keto? The answer depends on several factors, including your carb intake, metabolism, and activity levels. In general, it can take anywhere from several days to one week to get out of ketosis. During this time, you may experience some physical effects, such as blood sugar fluctuations, weight gain, bloating, and increased energy. It's important to note that cheating on the keto diet by indulging in high-carb meals or cheat days can kick your body out of ketosis and potentially sabotage your weight loss efforts. However, if you have a well-planned cheat meal or day, it may not completely derail your progress, especially if your primary goal is weight loss rather than staying in ketosis.

Cheat days/meals: how to indulge without ruining progress

It is possible to cheat on the keto diet and still lose weight. However, it's important to be mindful of how drastically and how often you cheat, as it will affect your progress and could undo your hard work. If you're primarily using the keto diet for weight loss, the occasional cheat meal won't destroy your progress, even if it kicks you out of ketosis. This is because calorie control is likely the reason for your weight loss, not ketosis. So, as long as you maintain calorie control overall, you can have the odd cheat meal without ruining your progress.

However, if you're staying in ketosis for reasons other than weight loss, cheating on the keto diet might not be a good idea. For example, one small study found that keto cheat days could increase heart health risks among diabetics following a keto diet to manage blood sugar levels.

If you do decide to have a cheat meal, be aware that your blood sugar will spike, causing your body to switch back to glucose as its fuel source. Ketone production will stop, and you may experience a temporary gain in water weight as your body uses the sugars to replenish glycogen stores. You may also experience a sugar crash, and if you've been on the keto diet for a while, you might notice some repeat symptoms of "keto flu" when you resume.

To cheat on the keto diet without undoing your progress, it's best to opt for keto-approved cheat meals. There are plenty of ketogenic versions of popular meals, as well as packaged keto snacks and "cheat foods" on the market. If you do decide to have a non-keto cheat meal, it's best to stick to cheat meals rather than full cheat days, as it's easier to stay on top of your nutrition and calories. It's also a good idea to plan your cheat meals in advance and to prioritise certain events or favourite foods over random temptations. If your goal is calorie control, aim to cheat no more than once or twice a week, and if ketosis is important for your progress, consider cheating just once a month.

To avoid cheating too often, it's a good idea to track your calories and daily macros. If your cheats are blowing your weekly nutrition goals, you might end up gaining weight. It's also important to be mindful of your daily carb intake, as eating more than 50 grams of carbs can kick your body out of ketosis.

Tips to avoid cheating

• Practice mindfulness by paying attention to your body, which can help you resist cravings and emotional eating.
• Plan out your meals and snacks so you're less likely to get hungry during the day.
• Make your everyday diet enjoyable by incorporating a variety of keto-friendly meals.
• Keep tempting foods out of the house so that cheating is less convenient.
• Get an accountability partner to help you stay motivated and stick to your diet.

What to do after a cheat meal

If you do cheat on the keto diet, you'll need to strictly follow the keto diet again to re-enter ketosis, which can take several days to a week. To speed up the process, you can try:

• Intermittent fasting
• Tracking your carb intake
• A short-term fat fast
• Increasing your physical activity
• Taking a medium-chain triglyceride (MCT) supplement

How to get back into ketosis

So, you cheated on your keto diet. It's okay, don't freak out—we're only human, and it can be hard to stick to keto 365 days a year. You're probably feeling pretty lousy right now: bloated, maybe with a headache, and you may have gained up to 5 lbs (don't worry, it's mostly water weight). This is what's known as a "carb hangover". But don't worry, you can kickstart ketosis again and get back on track. Here are some tips to help you get back into ketosis quickly after a cheat day.

Accept the slip-up and move on

Don't let your cheat day turn into a cheat week, or month! Own the slip-up and move on. Don't wait until the next Monday to get back on track, as this will only do more harm. It can be easy to justify another cheat meal the day after a slip-up, but this will only make it harder to resist those carb cravings.

Do a fast

One of the quickest ways to deplete your body of glucose is by doing a fast. An ideal fast would be 24 hours of just water and coffee, but any intermittent fast will still be beneficial. For example, you could try OMAD (one meal a day) or eat within an 8-, 6-, or 4-hour window. You could also try one 24-hour fast, then eat within a 4- or 6-hour window in the days after.

Avoid dairy, nuts, and sweeteners

Overindulging in dairy and nuts may cause your body to become inflamed and retain water weight. Cutting out these foods after a cheat day will help your body let go of that extra water weight.

Do strength-training workouts

Weight training is one of the most effective ways to get rid of excess carbs and sugar. After a cheat day, a 30-minute weight-training session can help burn through that excess glucose.

Follow a 20-gram total carb regimen for up to a week

Limiting your carb intake to under 20 grams will help you get back into ketosis faster. After you're back in, you can go back to your old regimen.

Track and measure

To help you stick to the plan, track your food for the next week. Measuring your ketones will also ensure that your diet is working. The only way to know 100% that you're in ketosis is by testing your blood, but there are other ways to tell if you're newer to the diet.

Drink a lot of water and take electrolytes

Drinking plenty of water will save you from experiencing the keto flu all over again. Try to drink at least three times your usual water intake per day, and take electrolytes to avoid dehydration and headaches.

Bonus tip: Find out why you're cheating

If you're constantly cheating on your diet, it may be that it's too restrictive for you, you're craving carbs and sugar, or you don't have the right support. Addressing the root cause will help you stick to your diet in the long run.

Other tips to get back into ketosis

• Intermittent fasting: This is a healthy, effective way to use up your glycogen stores, helping you enter ketosis. Try extending your nightly fast by choosing lunch as your first meal of the day, or skipping dinner. Most fasts last 13-18 hours, but some people try a full 24- or 48-hour fast.
• Increase your water intake: Drinking more water will help you feel more full, and since you're using up your glycogen stores, it will also prevent dehydration and headaches.
• Be conscious of your electrolytes: Drinking too much water can flush out minerals from the body, so snack on keto-friendly salty foods like roasted almonds, pepperoni, and olives, or sip on bone broth. You can also take an electrolyte supplement.
• Eat more fat: To prevent sugar and carb cravings, stick to high-fat meals and snacks. Remember, on the keto diet, around 70-80% of your daily calorie intake should come from fat.
• Exercise more: To use up glucose and help your body transition to burning ketones for fuel, increase your exercise routine. You don't have to run a marathon, but just turn it up a notch.
• Get more sleep: Your body's best chance to reset and repair itself is while you're sleeping. When adults sleep less than eight hours a night, hunger and appetite increase, and cravings for carbs rise while willpower decreases.
• Take exogenous ketones: Your body may take some time to start producing ketones on its own again, so you can use exogenous ketones to supply your body with energy as it works its way back into a ketogenic state.

What to eat when reintroducing carbs

When reintroducing carbs after a keto diet, it is important to do so gradually to avoid gastrointestinal issues and weight gain. Here are some detailed instructions and food suggestions to help you navigate this transition:

Start with Slow-Release, Low-GI Carbs

Begin by adding one or two servings of carbs, or about 10 grams of carbs per week, for the first two weeks. This will give your body time to adjust. Focus on slow-release, low-GI carbs such as fruits and vegetables, which are high in antioxidants and fibre. Some good options include strawberries, carrots, and squash.

Increase Your Carb Intake Gradually

After the initial two-week period, you can start increasing your carb intake gradually. Aim for the recommended daily amount based on your age, height, weight, and activity level. Remember that carbs should make up 45 to 65 percent of your total daily calories. For example, if you consume 2,000 calories per day, aim for 900 to 1,300 calories from carbs.

Choose Healthy Carb Options

When reintroducing carbs, opt for healthy, unprocessed carbs such as whole grains, beans, legumes, fruits, and starchy vegetables. These foods provide essential nutrients and can help you feel fuller for longer. Some examples include brown rice, oats, quinoa, sweet potatoes, and beans.

Avoid High-Sugar Carbs

It is best to avoid carbs that are high in sugar, such as cookies, doughnuts, and sugary drinks, for at least the first two weeks. These can cause blood sugar spikes and increase cravings. Instead, opt for carbs with less than four grams of added sugar during the transition phase.

Include Lean Proteins and Healthy Fats

As you reintroduce carbs, continue to include lean proteins and healthy fats in your diet. These will help you stay full and avoid weight gain. Good sources of lean protein include salmon, turkey, chicken, Greek yoghurt, nuts, and eggs. For healthy fats, choose options like olive oil, nuts, and avocados.

Manage Portion Sizes

Be mindful of portion sizes when reintroducing carbs. After restricting carbs for an extended period, it is easy to overindulge when you start eating them again. Check recommended serving sizes and stick to them, especially in the beginning.

Remember, it is normal to experience some physical effects, such as blood sugar fluctuations, weight fluctuations, bloating, and increased hunger, when reintroducing carbs after a keto diet. Be patient with your body, and consider meeting with a dietitian to help you navigate this transition and ensure you are meeting your nutritional needs.

The physical effects of quitting keto

Quitting the keto diet can have various physical effects on your body, both positive and negative. Here are some things you may experience when you stop following a ketogenic diet:

Blood Sugar Fluctuations

You may experience blood sugar spikes and crashes when you reintroduce carbs, especially if you consume a large amount at once. This can lead to symptoms such as jitteriness, mood changes, hyperactivity, and fatigue. It is important to monitor how your body reacts and consult a doctor if you have any concerns.

Weight Gain

Weight fluctuation is a possibility when you quit keto, but it depends on various factors, including how your body metabolizes carbs, your overall diet, exercise habits, and more. Keep in mind that much of the initial weight loss on keto is water weight, so when you reintroduce carbs, you will also gain some water weight. This is a natural part of the process and should not be a cause for alarm.

Bloating and Intestinal Issues

The reintroduction of fibrous foods can lead to temporary bloating and intestinal issues. Your body may need time to adjust to digesting these foods again, but these issues should subside within a few days to a few weeks.

Increased Energy

Adding carbohydrates back into your diet can result in increased energy levels, as glucose is the body's main fuel source. You may notice improved performance in HIIT workouts and endurance training. Additionally, the brain uses glucose to function, so you may experience improved mental clarity and concentration.

Increased Hunger

The high-fat, moderate-protein combination of the keto diet can lead to a suppressed appetite. When you quit keto and introduce more carbs, you may feel hungrier after meals as they are faster-digesting. Pairing carbs with protein and fat can help slow digestion and boost fullness.

Better Cholesterol Levels

The keto diet's restriction of fiber-rich fruits and high intake of saturated fats may have negatively impacted your blood cholesterol levels. By quitting keto and slowly increasing your intake of antioxidant-rich carbs, such as dairy, whole grains, fruits, and vegetables, you may be able to improve your cholesterol levels.

More Muscle Mass

The keto diet may not have provided sufficient protein to maximize muscle synthesis. By quitting keto and incorporating more lean proteins, you can promote muscle growth and maintain strength and mobility, especially as you age.

Improved Gut Health

Increasing your intake of higher-carb, anti-inflammatory foods, such as beans, lentils, whole grains, and fruits, will provide more fiber, which is essential for gut health and can help prevent constipation.

Better Sleep

Reintroducing carbs can improve your sleep quality, especially if you consume them at night. Eating carbs before bed can promote more restful sleep.

Remember, it is important to transition off the keto diet slowly and gradually to minimize any negative side effects and maximize the potential benefits. Consult a healthcare professional or registered dietitian if you have any concerns or questions about quitting the keto diet.

How to know when to stop keto

The ketogenic diet is a very low-carb, high-fat diet that is popular for its weight loss effects. It encourages ketosis, a metabolic state in which your body burns fat as its primary source of energy instead of carbohydrates. While this diet has proven successful for many, it is not recommended as a long-term solution. Here are some signs that it might be time to stop keto:

You've reached your health or weight goal

If you have achieved your desired health or weight goal, it might be time to transition off the keto diet. This is one of the most common reasons people decide to stop keto. It is important to note that transitioning off keto will likely involve an adjustment period, and you may need to gradually reintroduce carbs to avoid any negative side effects.

You're experiencing health complications

The long-term effects of the keto diet are still being studied, and there may be potential health complications associated with maintaining ketosis for extended periods. For example, if your lipid panel worsens, or you are at high risk for heart disease, it might be advisable to stop the keto diet. Additionally, the keto diet may not be suitable for those with type 1 diabetes or people taking insulin. It is always important to consult with a healthcare professional if you have any concerns about your health.

You're finding it difficult to maintain

The keto diet can be challenging to stick to due to its restrictive nature. It requires giving up many common foods such as oatmeal, potatoes, apples, carrots, desserts, bread, rice, and pasta. Social situations and dining out can also become more complicated. If you are finding it difficult to maintain the keto diet and it is impacting your quality of life, it might be time to consider alternative approaches that better suit your lifestyle and preferences.

You're experiencing negative side effects

The keto diet can sometimes lead to negative side effects, such as "keto flu," which may include symptoms like stomach pains, brain fog, dizziness, nausea, irritability, constipation, muscle soreness, lack of concentration, sugar cravings, and heart palpitations. If these side effects become prolonged or intolerable, it is advisable to stop the keto diet and consult with a healthcare professional.

You want to adopt a more sustainable approach

While the keto diet can be effective for weight loss, it may not be sustainable for everyone in the long term. It can be challenging to maintain and may not align with your lifestyle or dietary preferences. Additionally, there is a risk of nutritional deficiencies due to the restricted food choices. If you are finding it difficult to adhere to the keto diet consistently, it might be time to explore other approaches that better suit your individual needs and preferences.

Frequently asked questions