Keto Recovery: Fixing A Messed-Up Day

The keto 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 the body burns fat as its primary source of energy instead of carbohydrates. As the keto diet is very strict, it is natural to wonder if having cheat meals or cheat days is possible without disrupting ketosis. Cheat meals and days are common strategies for strict diets, but they are not considered part of the keto diet and can have negative consequences. If you do have a cheat meal or day and disrupt ketosis, there are several strategies to get back on track, including intermittent fasting, fat fasting, and exercise.

Take liquid or powdered MCT oil

If you've had a cheat day on keto and want to get back on track, you can try taking a medium-chain triglyceride (MCT) supplement. MCTs are rapidly absorbed fatty acids that can be easily converted into ketones. MCT oil is flavourless, odourless, and can be added to your food or drink.

MCT oil comes in both liquid and powdered forms, and both are easy to incorporate into your diet. Liquid MCT oil is a clear liquid that is typically odourless and flavourless. It can be added to smoothies, coffee, salad dressings, or sauces. It can also be consumed on its own, but it's important to start with a small amount, such as one teaspoon per day, as consuming too much MCT oil at once can cause an upset stomach. It's best to start with a small amount and gradually increase your intake over time.

Powdered MCT oil is a fine, white powder that can be added to smoothies, protein shakes, or baked goods. It can also be used as a thickening agent in sauces and soups. Like liquid MCT oil, it's important to start with a small amount of powdered MCT oil and gradually increase your intake to avoid any digestive issues.

When choosing an MCT oil product, look for one that is made from 100% pure MCT oil and doesn't contain any additives or fillers. It's also important to purchase from a reputable brand that uses high-quality ingredients and has good reviews.

In addition to taking MCT oil, there are several other strategies you can implement to get back into ketosis after a cheat day. These include intermittent fasting, tracking your carb intake, trying a short-term fat fast, and exercising more. It's important to note that it may take several days to a week to get back into ketosis, depending on your carb intake, metabolism, and activity levels.

Take exogenous ketones

Exogenous ketones are ketone bodies that you can take as a supplement to reach a state of ketosis more quickly. They are called exogenous because they are supplemental ketone bodies that come from outside the body. Your body also produces its own ketones, known as endogenous ketones.

Exogenous ketones are available in powder, capsule, and oil form. They can be mixed with water and ice for a refreshing drink, or even added to coffee or smoothies. They can also be used in recipes for foods like popsicles, wine spritzers, slushies, and mochas.

The best times to take exogenous ketones are:

• During the "keto flu" transition: Taking exogenous ketones can reduce the side effects of the keto flu, such as fatigue, indigestion, brain fog, and headaches.
• If your carb intake is too high: If you're struggling to cut down on carbs, exogenous ketones can help make up the difference and give you some wiggle room.
• When endurance training: Taking exogenous ketones 30 to 60 minutes before a tough workout can help supply athletes with sustained energy.
• When you're feeling fatigued: If you're dealing with lethargy, moodiness, lack of concentration, or poor mental performance, exogenous ketones may be able to help enhance your cognitive performance.

It's best to avoid taking exogenous ketones with meals, as that's when you're already supplying your body with energy. Instead, consider taking them first thing in the morning, in between meals, or before/during/after workouts. Just be sure to avoid taking them a couple of hours before bed, as they may make it difficult to fall asleep.

Try intermittent fasting

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and normal eating. It can be an effective way to lose weight, and studies have shown that it may also benefit health in other ways, such as reducing inflammation, improving brain function, and controlling blood sugar.

There are several ways to do intermittent fasting, including the popular 5:2 method, alternate-day fasting, and time-restricted eating. Time-restricted eating involves eating only during an eight-hour window over a single day, for example, between 9 a.m. and 5 p.m., and then fasting for the remaining 16 hours. Alternate-day fasting involves choosing two or more days a week to restrict your calorie intake to 400 to 600 calories per day, while on other days, you follow your normal eating pattern.

Intermittent fasting can be combined with the keto diet, a high-fat, very low-carb diet that encourages ketosis, a metabolic state in which the body burns fat as its primary source of energy. Combining these two approaches may help your body reach ketosis faster and lead to greater fat loss. However, it is important to note that there is limited research on the combined approach, and it may not be suitable for everyone.

If you decide to try intermittent fasting as a way to get back on track with your keto diet, it is recommended that you first consult your healthcare provider to ensure it is safe for you. Additionally, it is important to ease into intermittent fasting and choose the correct timing. You can start by delaying breakfast and gradually extending the time between meals to get your body accustomed to longer stretches without eating.

Intermittent fasting can be a useful tool to fix a messed-up day on keto, but it should be done under the guidance of a healthcare professional and with careful consideration of your individual needs and circumstances.

Exercise more

Exercise is a great way to get back into ketosis after a cheat day on a keto diet. Here are some tips to help you exercise more and get back on track:

• Increase Your Activity Levels: Physical activity and exercise deplete your body's glycogen stores, which are stored carbohydrates. This, in turn, promotes ketosis. So, if you've had a cheat day, try to move more throughout the day and incorporate some exercise into your routine.
• Choose the Right Type of Exercise: Not all exercises are created equal when it comes to keto. Low-intensity, steady-state exercises like jogging, cycling, yoga, or swimming tend to be less affected by the keto diet. High-intensity exercises, on the other hand, may be more challenging as they rely on carbohydrates for fuel.
• Consider a Modified Keto Diet: If you're an athlete or engage in high-intensity workouts, you may benefit from a modified keto diet, such as the Targeted Ketogenic Diet (TKD) or the Cyclical Ketogenic Diet (CKD). TKD involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before exercising, providing a boost of carbs for your muscles. CKD involves following a low-carb keto diet for most days of the week and having a higher-carb, low-fat diet for 1-2 days.
• Listen to Your Body: The first few weeks on keto can be an adjustment period as your body adapts to using fat as its primary fuel source. Don't be too hard on yourself during this time. If your body is telling you to reduce the intensity of your workouts, listen to it. Once you're fat-adapted, your physical performance will likely return to baseline.
• Set a Daily Calorie Goal: While the keto diet is primarily about restricting carbohydrates, it's also important to pay attention to your overall calorie intake. Set a daily calorie goal based on your goals, whether it's weight loss or muscle gain.
• Get Enough Protein: Protein is essential for muscle growth and repair. Aim for about 25% of your total calories from protein, which is approximately 0.8-1.0 grams per kilogram of your body weight. If you're looking to gain significant muscle, you can consume up to 1.6 grams of protein per kilogram of body weight.
• Stay Properly Hydrated: When following a keto diet, it's crucial to increase your water intake to prevent dehydration and maintain proper electrolyte balance. This becomes even more important when you add exercise to the mix, as you'll need to replace the fluids lost through sweating.
• Maintain Electrolyte Levels: In addition to staying hydrated, make sure to maintain adequate electrolyte levels. Consume plenty of green leafy vegetables like kale, spinach, and collard greens, and consider adding pink Himalayan sea salt to your food and water. You can also take a high-quality electrolyte supplement.

Plan your meals and snacks

Planning your meals and snacks is a crucial part of staying on track with the keto diet. The keto diet is a very low-carb, high-fat diet that encourages ketosis, a metabolic state in which your body burns fat as its primary source of energy instead of carbohydrates. This diet is very strict, with a daily limit of 20-25 grams of net carbs, so it's important to be prepared and plan your meals accordingly.

• Create a meal plan: Decide on a weekly basis what you will be eating for each meal. This will help you stay organised and ensure you don't go over your daily carb limit. There are many keto-friendly recipes available online that you can incorporate into your meal plan to keep things interesting and enjoyable.
• Prepare and cook meals in advance: Cooking and portioning your meals ahead of time will make it easier to stick to your plan and avoid making impulsive food choices. It's a good idea to prepare enough food for a few days or the entire week, so you always have a keto-friendly meal ready to go.
• Stock up on keto-friendly snacks: Keep a variety of keto-approved snacks on hand, such as nuts, seeds, hard-boiled eggs, cheese, avocado, and low-carb vegetables like celery or cucumber. That way, you'll have something to reach for when hunger strikes between meals.
• Read food labels carefully: When purchasing packaged foods, be sure to read the nutrition labels to ensure they fit within your keto macros. Look out for hidden carbs and sugars, as they can quickly add up and kick you out of ketosis.
• Use a keto food list: There are many keto food lists available online that can help you determine which foods are keto-friendly and which ones to avoid. These lists can be a helpful guide when creating your meal plan and shopping for groceries.
• Be mindful of portion sizes: Even when eating keto-friendly foods, it's important to watch your portion sizes. For example, while nuts and seeds are great keto snacks, they are calorie-dense, so a small handful is usually enough.
• Allow yourself some flexibility: While planning is essential, it's also important to be flexible. There may be times when you need to make last-minute changes to your meal plan or indulge in a non-keto treat. Don't be too hard on yourself, and simply get back on track as soon as possible.

By planning your meals and snacks, you'll be able to stay on track with the keto diet, ensure you're getting the proper nutrients, and avoid the temptation to cheat. Remember, the key to success with keto is consistency and preparation!

Frequently asked questions