Repairing Keto: Getting Back On Track After A Mistake

The ketogenic diet is a high-fat, low-carb eating plan that can help with weight loss and improve health. However, it is very restrictive, and it can be challenging to stick to it long-term. After a cheat day, when someone on the keto diet consumes too many carbs and is kicked out of ketosis, it can take one to four days to re-enter this metabolic state. The time taken to get back into ketosis depends on factors such as the amount of carbohydrates consumed, the individual's metabolic rate, and their level of physical activity. To get back into ketosis, it is crucial to limit carbohydrate intake, increase fat and protein consumption, stay hydrated, and incorporate intermittent fasting and regular exercise.

Limit carbs and increase fat intake

Limiting carbs and increasing fat intake is a key part of the keto diet. Here are some tips to help you do this effectively:

Limit Carbs

The keto diet is a low-carb, high-fat diet, so limiting your carb intake is crucial. Aim for less than 50 grams of carbs per day, or even lower if you want to get into ketosis. Be mindful of hidden carbs in nuts, packaged snacks, salad dressings, sauces, condiments, and processed meats. Focus on unrefined and whole foods, and read food labels to know the exact carb content.

Increase Fat Intake

Increasing your fat intake is essential on the keto diet, as fats replace the calories from carbs. Aim for 70-80% of your daily calories from fat. Here are some ways to do this:

• Cook with healthy fats like butter, ghee, olive oil, avocado oil, coconut oil, or MCT oil.
• Choose fatty cuts of meat, such as fatty fish, poultry with skin, or pork.
• Add healthy fats to your coffee, such as butter, coconut oil, or heavy cream ("bulletproof coffee").
• Include high-fat dairy or dairy-free alternatives, such as full-fat cream, cream cheese, or yogurt.
• Snack on high-fat nuts and seeds, such as pecans, walnuts, macadamia nuts, or chia seeds.
• Make your own salad dressings and dips using mayonnaise, sour cream, or heavy cream.
• Eat avocados or use avocado oil, which is high in healthy monounsaturated fats.
• Indulge in healthy fat treats like fat bombs or heavy cream with berries.

Prioritise hydration

Drinking enough water is important for any diet, but it becomes even more crucial when following a ketogenic diet. Dehydration is one of the most common side effects of the keto diet. This happens because carbohydrates help retain water and sodium in your body, and when you restrict carbs, you excrete more of them, leading to reduced water retention. Therefore, staying properly hydrated is essential to avoid the adverse effects of dehydration.

The general guideline of "8 glasses a day" may not be sufficient for someone on a keto diet. Dehydration is a known side effect of ketogenic diets due to increased salt excretion and the elimination of excess ketone bodies, which can be dehydrating. However, it is also important not to over-hydrate, as this can lead to electrolyte imbalances. The goal is to drink enough water to maintain proper hydration without overdoing it.

A good indicator of adequate hydration is the colour of your urine. Aim for a light yellow colour. If your urine is dark yellow or orange, it could be a sign that you need to increase your water intake.

The Role of Electrolytes

In addition to water, it is crucial to focus on electrolytes such as sodium, potassium, magnesium, and calcium. These minerals are essential for maintaining fluid balance in the body. When following a keto diet, insulin levels are typically low, causing your body to flush out more sodium. Therefore, replenishing these electrolytes is vital to support your keto lifestyle.

• Use salt/electrolyte tablets, which can be purchased from sports or health food stores.
• Opt for lite salt, which has a higher potassium-to-sodium ratio than regular salt.
• Simply add more salt to your food.
• Drink mineral water, which can be a good source of magnesium and calcium.
• Consume bone broth, which contains electrolytes, including sodium and potassium.
• Eat avocados, nuts, seeds, and non-starchy vegetables, which are also good sources of electrolytes.

Other Ways to Stay Hydrated

While water should be your primary focus, there are other ways to stay hydrated as well:

• Tea, coffee, and sparkling water are all hydrating options.
• Eat water-rich foods, such as watermelon, strawberries, grapefruit, lettuce, celery, and cucumbers. These foods contribute to hydration and provide essential nutrients.
• If you find plain water boring, try making infused water with your favourite keto-approved fruits.

Remember, proper hydration is crucial for your overall health and can help prevent unwanted side effects of the keto diet, such as fatigue, dizziness, and constipation. Listen to your body and adjust your water and electrolyte intake accordingly.

Exercise to deplete glycogen stores

To repair after a keto mistake, it can take anywhere from 24 hours to a week to re-enter ketosis, and up to three weeks to become fully fat-adapted. However, with the right plan, you can get back into ketosis in as little as two to three days.

Now, onto the exercises to deplete glycogen stores.

Reduce Carb Intake During Your Eating Window

Since glycogen is derived from carbohydrates, reducing your carb intake will lead to your body using up its glycogen stores. To deplete glycogen stores, it is recommended to consume less than 50 grams of carbohydrates per day. Breads, grains, and pasta are examples of high-carb foods that should be avoided.

Avoid Highly Processed and Sugary Foods

Sugary and highly processed foods cause blood sugar spikes as the high concentration of free sugars they contain are quickly absorbed. Insulin is then released to control these sugar levels and promote the storage of glucose molecules as glycogen. These types of foods are typically lacking in nutrients and fiber, which can lead to imbalances in sugar and insulin resistance, contributing to glycogen storage and metabolic issues.

Add Healthy Fats Like MCTs

Swapping out saturated and trans fats for healthy ones like omega-3-fortified foods can decrease insulin resistance, which is important for efficient glycogen depletion. Adding healthy fats can also promote your body to use fats as an energy source instead of glucose and help deplete stored glycogen stores.

Moderate Your Protein Intake

If you follow a low-carb diet, you might be consuming too much protein. Your body can use protein as an energy source rather than glycogen, making it more difficult to deplete total glycogen stores. Therefore, moderating your protein intake can help decrease stored glycogen levels. The recommended amount of protein intake can vary anywhere from 40 to 60 grams per day, depending on your weight, age, and activity level.

Consume Enough Calories During Your Eating Window

Limiting certain macronutrients is not the same as limiting calories—you still need to eat enough calories per day to ensure your body has adequate energy for proper functioning. The recommended daily calorie intake for women is 2,000 calories per day, and for men, it’s 2,500. However, calorie intake should always be calculated individually.

Increase the Intensity of Your Exercise

High-intensity exercise depletes glycogen stores more quickly because it requires a lot of energy, causing the body to burn through glycogen reserves faster. The longer and more intense the activity, the faster the overall depletion of glycogen reserves. Some effective exercises include HIIT workouts, intense cardio, heavy-weight training, running, or cycling.

Choose the Right Type of Fasting

Intermittent fasting can aid in glycogen depletion. Longer fasts may be better for glycogen depletion than shorter ones. The liver stores the most glycogen and plays a crucial role in maintaining blood glucose levels during the first 24 hours of a fast. By around 24 hours, glycogen stores should be depleted. An 18-hour fast might also have a similar effect.

Take exogenous ketones

Exogenous ketones are supplements that can help you achieve ketosis while being slightly less strict with your diet. They are especially useful if you've had a cheat meal and want to get back into ketosis quickly.

Exogenous ketones are forms of the ketone beta-hydroxybutyrate (BHB), which your body normally creates on its own. They are called "exogenous" because they are created externally.

There are two main forms of exogenous ketone supplements:

Ketone Salts

Ketone salts are typically ketones bound to a salt, such as sodium, potassium, calcium, or magnesium. They are usually found in powder form and mixed with liquid. Ketone salts are also available in drinks, pills, and powders.

While ketone salts can rapidly induce ketosis, this metabolic state doesn't usually last as long as it does with ketone esters. Additionally, ketone salts may cause stomach distress and can be dangerous for people with high blood pressure. They can also increase the risk of electrolyte imbalances, so it's important to monitor your electrolyte balance if you decide to take them.

Ketone Esters

Ketone esters are the purest and most effective form of exogenous ketones. They work quickly, usually within 15 to 30 minutes. However, they tend to be more expensive and have an unpleasant taste.

Medium-Chain Triglycerides (MCTs)

While not technically a type of exogenous ketone, MCTs have similar effects. The body rapidly absorbs MCTs, and the liver converts them into ketones. However, MCTs alone are not enough to induce ketosis, and they need to be combined with a ketogenic diet or other exogenous ketone supplements.

Benefits of Exogenous Ketones

Exogenous ketones can be beneficial for:

• Weight loss: Exogenous ketones can help you transition into ketosis without necessarily following a strict ketogenic diet. They can also decrease appetite and act as appetite suppressors, which may lead to weight loss.
• Endurance exercise: Exogenous ketones can improve athletic performance, especially for elite and endurance athletes, by providing an alternative energy source and reducing lactic acid production.
• Psychiatric disorders: Some experts believe that exogenous ketones may help treat psychiatric disorders by altering metabolism and reducing inflammation. However, more research is needed in this area.

Things to Consider

Before taking exogenous ketones, it's important to keep the following in mind:

• Consult a doctor: Talk to your doctor before taking exogenous ketones, especially if you have any health concerns or are taking medications.
• Cost: Exogenous ketones can be expensive, with a two-week supply costing $50 or more.
• Taste: Many people find that exogenous ketones have an unpleasant taste.
• Side effects: Exogenous ketones may cause stomach discomfort, nausea, and diarrhea. Ketone salts, in particular, can cause electrolyte imbalances, so monitoring your electrolyte levels is crucial.

How to Take Exogenous Ketones

When taking exogenous ketones, consider the following:

• Start with a small dose: If you're new to exogenous ketones, start with a smaller dose and gradually increase it to see how your body reacts.
• Combine with a ketogenic diet: For optimal results, combine exogenous ketones with a ketogenic diet, especially when you're first beginning the diet. This will help you reach ketosis faster and reduce the unpleasant effects of transitioning to a low-carb diet.
• Timing: Exogenous ketones may be most effective when taken in a fasted state, such as first thing in the morning.
• Exercise: Taking exogenous ketones before endurance exercise may enhance athletic performance.
• Intermittent fasting: Intermittent fasting can help use up your glycogen stores and induce ketosis. Combining it with exogenous ketones may further support the process.

Remember, exogenous ketones are not a magic bullet for weight loss or ketosis maintenance. They should be used as a supplement to support a keto diet and a healthy lifestyle.

Be patient

Getting back into ketosis after a cheat day can take anywhere from one to four days, or even longer if you've cheated multiple times. It's important to remember that everyone's body is different, and the time it takes to get back into ketosis will depend on factors such as metabolic rate, age, sex, stress levels, physical activity, and the amount and type of carbs consumed during the cheat day.

• Drink lots of water: Aim for 8-10 glasses of water per day to flush out your body's system and get rid of glycogen. Water also helps with electrolyte balance and flushing out toxins.
• Reduce carb intake: For the first two days after a cheat day, minimize your carb intake to fast-track your return to ketosis. Gradually increase your carb intake by 10 grams per day after that.
• Exercise: Working out, jogging, or any physical activity can help boost insulin sensitivity and burn glycogen. However, avoid overdoing it as excessive exercise can increase cortisol levels and hinder keto adaptation.
• Get enough rest and sleep: Prioritize rest and sleep to help your body balance hormones and regulate cortisol levels. Lack of sleep and stress can lead to insulin resistance, which can harm ketosis.
• Monitor your progress: Keep track of your weight loss and other signs of ketosis, such as bad breath, increased urination, and dry mouth. This will help you stay motivated and make adjustments as needed.
• Don't be too hard on yourself: It's normal to feel disappointed after a cheat day, but don't let it discourage you. Focus on your progress and be kind to yourself. Create a sustainable routine that includes treats without guilt.
• Seek professional guidance: Consult a registered dietitian or healthcare practitioner if you need help with your meal plan or have concerns about your health.

Frequently asked questions