Keto Reboot: Getting Back On Track After Carbs

The ketogenic diet is a strict meal plan that involves cutting out carbohydrate-rich foods. While it can lead to improvements in health and weight loss, it is very restrictive. This makes it difficult to stick to the keto diet, especially during holidays and social events. A cheat day or cheat meal can kick you out of ketosis, which is a metabolic state where your body burns fat instead of carbohydrates and sugars for fuel. This can lead to setbacks in achieving health and weight loss goals, and it may take some time to get back into ketosis. The time it takes to re-enter ketosis depends on factors such as metabolic flexibility, age, activity level, and the amount of carbs consumed during the cheat meal. While some people can re-enter ketosis within two days, others may need more than a week. To get back into ketosis quickly, it is recommended to strictly follow the keto diet, try intermittent fasting, and add exogenous ketones like MCT oil to your diet.

Let go of a perfectionist mindset

It can be challenging to maintain a diet like keto during the holidays, especially when it involves cutting out the carbohydrate-rich foods that many people associate with the season. However, it is important to remember that a temporary break from your diet does not have to be a permanent setback. Nutritionists recommend easing back into ketosis after a break, rather than abruptly cutting out carbs again. Here are some tips to help you let go of a perfectionist mindset and successfully transition back into the keto diet:

• Recognize the opportunity cost: Ask yourself if spending extra time and effort to achieve perfection is a productive use of your time and resources. Could your efforts be better spent on other tasks or activities?
• Calibrate your standards: Instead of nitpicking minor details, seek feedback from a trusted friend or colleague. You may find that your initial efforts are already good enough and that perfection is not always necessary or achievable.
• Focus on progress, not perfection: Strive for progress and continuous improvement rather than perfection. Recognize that making mistakes and learning from them is an essential part of growth.
• Set reasonable and achievable goals: Instead of setting lofty, perfectionistic goals that may set you up for failure, start with small, attainable goals. For example, commit to eating according to your plan for the day and getting some light exercise, such as a 15-minute walk.
• Create a solid plan: Having a detailed plan for your meals and exercise can help you stay on track and make it easier to get back into ketosis. Create a daily schedule and a weekly meal plan or grocery list to follow.
• Don't quit carbs 'cold turkey': Instead of abruptly eliminating all carbs, gradually reduce your carb intake. For example, decrease your carb consumption by 25 grams per day until you reach your desired level.
• Focus on overall lifestyle changes: The keto diet is meant to be a long-term lifestyle change, not just a quick-fix solution. Allow yourself to build in treats, rewards, and fun breaks, as long as your overall way of life remains healthy and balanced.

Remember, it's normal to encounter challenges and setbacks when adopting a new diet like keto. By letting go of a perfectionist mindset and adopting a more flexible and balanced approach, you can increase your chances of success and make the keto diet a sustainable and enjoyable part of your lifestyle.

Set reasonable, achievable goals

Setting reasonable and achievable goals is key to dieting success. When it comes to getting back into keto after a carb-up, it's important to be realistic and kind to yourself. Here are some tips to help you set reasonable and achievable goals:

• Start small: Rather than aiming for perfection, set a small, achievable goal for the day, such as committing to eating keto-friendly meals and getting some light exercise like a 15-minute walk. This will help you build momentum and set you up for future success.
• Gradual transition: Instead of quitting carbs cold turkey, gradually reduce your carb intake. For example, drop your carb consumption by 25 grams per day until you reach your desired level. This will make the transition more manageable and reduce the risk of uncomfortable side effects.
• Monitor your progress: Keep track of your weight, measurements, and how you feel overall. This will help you stay motivated and make adjustments as needed.
• Focus on healthy habits: Instead of solely focusing on weight loss, set goals centred around developing healthy habits. For example, aim to cook keto meals at home more often, or commit to trying new keto recipes each week.
• Be flexible: Understand that there may be setbacks or challenges along the way. Don't be too hard on yourself if you encounter a bump in the road. Remember that getting back into ketosis takes time, and it's normal to experience fluctuations.
• Seek support: Share your goals with a friend or family member who can provide encouragement and help keep you accountable. You can also join keto communities or support groups for additional guidance and motivation.

Remember, getting back into keto after a carb-up is a process, and it's important to be patient with yourself. Set goals that are realistic and achievable for your lifestyle, and celebrate your progress along the way.

Gradually increase your carb intake

If you're looking to get back into keto after a carb-filled holiday or cheat day, it's important to remember that you don't have to cut out carbs completely again. Nutritionists recommend easing back into ketosis as this is a healthier way to return to the keto diet. Instead of going "cold turkey", a gradual transition is ideal.

• Let go of a perfectionist mindset: It's important to remember that having an all-or-nothing attitude can lead to yo-yo dieting. The keto diet is meant to be a lifestyle change that you can stick with for the long term, so it's okay to build in times for treats and fun.
• Have a game plan: Create a solid plan for your meals and exercise. This will make it easier to stay on track and avoid getting derailed.
• Set reasonable and achievable goals: Instead of focusing on perfection, set small goals that you feel confident you can achieve, such as committing to eating on plan for the day and getting in a 15-minute walk.
• Gradually decrease your carb intake: Start by reducing your carb intake by 25 grams per day until you reach your goal. This gradual approach will make it easier to stick to the keto diet and avoid cravings.
• Choose healthy sources of carbs: When increasing your carb intake, opt for carbs from whole grains, beans, fruits, and starchy vegetables. These provide more nutritional benefits and will make you feel more satisfied.
• Monitor your progress: Keep track of your weight and how you feel as you gradually increase your carb intake. This will help you make adjustments and ensure you're on the right track.
• Find your desired carb range: The number of carbs recommended can vary depending on your goals and activity levels. Aim for a number that allows you to eat a variety of foods while still maintaining your weight and feeling good.
• Increase your protein intake: Consider adding more lean proteins to your diet, such as beans, tofu, chicken, fish, and lean cuts of red meat. This will help you feel fuller and support your weight loss goals.
• Stay hydrated and replenish electrolytes: As you transition back into ketosis, you may experience fluid loss and electrolyte imbalances. Drinking plenty of water and using an electrolyte powder can help prevent keto flu symptoms and support your body's fluid balance.
• Incorporate intermittent fasting: Intermittent fasting can help speed up your transition back into ketosis. Try extending your fasting window by skipping breakfast or dinner, or go for a longer fast of 24 to 48 hours if you're experienced.
• Be kind to yourself: Remember, everyone makes mistakes and has cheat days. Don't be too hard on yourself if you've indulged in some carbs. Use it as a learning experience and focus on getting back on track.

Find your desired carb range

The number of carbs recommended varies from person to person and depends on factors such as goals and activity levels. There is no one-size-fits-all amount, so it's important to find a number that allows you to eat a wider range of foods so that you "don't feel restricted but can maintain your weight and feel good".

The first step is to let go of a perfectionist mindset. It's important to remember that keto is a lifestyle diet and is meant to be a long-term change in your eating habits. This means that you can allow yourself treats and rewards without deviating from your overall healthy lifestyle.

The next step is to set reasonable and achievable goals. Start small, for example, by committing to eating healthily for a day and going for a 15-minute walk. Setting goals that you can reasonably achieve will help you feel encouraged and primed for future success.

It's also important to have a game plan. It's much more difficult to get derailed if you have a solid plan in place for what you'll be eating and doing. This should include a daily plan for meals and exercise, as well as a weekly meal plan or grocery list.

When it comes to carbs, it's best not to quit cold turkey. Shifting into ketosis rapidly can be uncomfortable and challenging to maintain. Instead, it's recommended to drop your carbs by 25 grams a day until you reach your goal.

To find your desired carb range, start by increasing your daily net carbs by 5 grams and monitor your ketones and glucose with a testing meter to see how your body is responding. Stay at this level for at least 3 days, testing consistently to ensure you remain in ketosis. If you get kicked out of ketosis, immediately dial back to 20 net carbs per day and accept that this is your limit.

If you successfully stay in ketosis, continue to increase your net carbs by 5 grams every 3 days until you reach your personal limit or "carb edge". Remember that your ketosis levels can be affected by factors such as emotional stress, coffee consumption, exercise, and sleep, so be sure to test your ketones and glucose frequently until you know your upper limit.

Once you've determined your pattern, you can make appropriate lifestyle changes based on what you know about your body and its responses to various activities and influences. For example, if your sleep is disrupted one day and you know that your glucose rises with coffee, consider decreasing your carbs for that day.

It's also important to remember that long-term ketogenic diets can result in nutritional deficiencies, so it's recommended to stay on keto for a maximum of 6 months before reintroducing more carbs to your diet.

Add more protein to your plate

Protein is one of the three macronutrients that provide calories, along with carbohydrates and fat. It is made up of amino acids, which are essential for several bodily functions. For instance, protein is important for muscle repair and growth, maintaining healthy skin, hair, nails, bones, and internal organs, and creating hormones and enzymes.

When transitioning off the keto diet, it is recommended to increase your intake of lean proteins. This can include beans, tofu, chicken, fish, and lean cuts of red meat. Here are some tips to help you add more protein to your plate:

• Aim for a minimum of 20 grams of protein at each meal. This will help stimulate muscle protein synthesis and promote muscle growth and repair.
• Include a variety of protein sources in your diet, such as meat, poultry, seafood, eggs, dairy, nuts, and seeds.
• If you are engaging in weight lifting or other forms of resistance training, you may need more protein than sedentary individuals. Aim for a higher protein intake, such as 1.6 g/kg/day, to support muscle growth.
• Use a food scale to track your protein intake more accurately. This is especially helpful if you want to ensure you are meeting your protein goals.
• Spread your protein intake evenly throughout the day. This will make it easier to meet your daily goals, as protein is very filling and can be challenging to consume in large amounts at one meal.
• If you are trying to lose weight, focus on meat and protein powder as your primary sources of protein. Nuts and seeds are also high in protein but can be calorie-dense, which may slow down weight loss.

Frequently asked questions