Restarting Keto After A Carb Binge: A Quick Guide

The keto diet is a popular choice for weight loss, but it can be hard to resist a carb binge. Fortunately, it's easy to get back on track. It's important to ease yourself back onto keto gradually so that you don't strain your body. Here are some tips to help you get back into ketosis after a carb binge:

- Ease back into the diet: Instead of cutting out carbs all at once, scale back bit by bit until you've comfortably transitioned into the diet.

- Exercise in moderation: Being in a state of ketosis can cause fatigue, so try light cardio, aerobics, or careful weight training to stay healthy and keep your energy up.

- Supplement your electrolytes: Eat leafy greens, sunflower and pumpkin seeds, or take electrolyte supplements to make up for the common lack of electrolytes on a keto diet.

- Stay hydrated: Aim for the recommended 8 glasses of water a day, or more if needed, as keto diets can cause a lack of electrolytes and dehydration.

- Get enough rest: Getting back on keto can be a difficult adjustment, so go to bed early and take Epsom salt baths to relax and boost your electrolytes.

- Be patient: It takes about 2-4 days for your body to enter ketosis, and during this time, you may experience the keto flu, with symptoms like brain fog, headaches, and nausea.

- Talk to a registered dietician: Keto can pose health risks, so consult a professional to ensure it's the right diet for you.

Let go of a perfectionist mindset

It's common to fall off the keto wagon and give in to a carb binge now and then. But it's important to remember that a carb binge is not a failure. Instead of adopting an all-or-nothing attitude, try to let go of a perfectionist mindset and adopt a more flexible approach. Here are some tips to help you do that:

• Understand the challenges: Recognise that the keto diet is a lifestyle change and that it's normal to face challenges along the way. Accept that there will be times when you indulge in carb-rich foods, and don't beat yourself up about it.
• Focus on progress, not perfection: Set reasonable and achievable goals. Instead of aiming for perfection, focus on making progress. Start small, such as committing to eating keto-friendly meals for a day and gradually reducing your carb intake.
• Ease back into keto: Rather than abruptly cutting out carbs, ease back into the keto diet gradually. Each day, reduce your carb intake until you reach the appropriate deficit for keto, which is less than 20-50 grams per day.
• Stay hydrated and supplement electrolytes: Keto diets can lead to dehydration and a lack of electrolytes. Make sure to drink plenty of water and aim for the recommended eight glasses per day. You can also supplement electrolytes by consuming leafy greens, sunflower and pumpkin seeds, or electrolyte supplements.
• Get enough rest: Getting back on keto can be an adjustment, so make sure to get enough sleep and rest. Take Epsom salt baths and drink chamomile tea to relax and boost your electrolytes.
• Exercise in moderation: Keep up with moderate exercises like light cardio, aerobics, or weight training to stay healthy and boost your energy levels.
• Plan and prepare: Have a solid plan for your meals and exercises. Make a weekly meal plan or grocery list to ensure you have keto-friendly foods readily available.
• Be kind to yourself: If you do give in to a carb craving, don't dwell on negative feelings of disappointment or regret. Instead, use it as a learning experience to help you resist carb binges in the future.

Set reasonable, achievable goals

Setting reasonable and achievable goals is an important part of getting back on the keto diet after a carb binge. Here are some tips to help you set and achieve your goals:

• Start small: Instead of setting lofty goals, begin with small, achievable goals. For example, commit to eating keto-friendly meals for a day and getting some light exercise, such as a 15-minute walk. This will help you build momentum and boost your confidence.
• Ease back into keto: Rather than cutting out carbs all at once, gradually reduce your carb intake. Each day, aim to eat fewer carbs until you reach the recommended carb deficit for keto, which is fewer than 20-50 grams per day. This gradual approach will be easier on your body and help you stay on track.
• Stay hydrated: Keto diets can lead to dehydration due to the reduced carb intake. Aim to drink at least 8 glasses of water per day, and listen to your body. You can also take Epsom salt baths to relax and boost your electrolyte levels.
• Get enough rest: Getting back on keto can be exhausting, so make sure you get enough sleep. Go to bed early, and don't push yourself too hard during the day. Prioritize rest and self-care during this adjustment period.
• Manage expectations: Understand that it will take some time for your body to adjust. You may experience the "keto flu" during the first few days, with symptoms like brain fog, headaches, and fatigue. These symptoms typically last a week or so. Be patient and kind to yourself during this transition.
• Seek professional help: If you're unsure about how to set reasonable goals or need guidance on getting back on keto, consider consulting a registered dietitian or nutritionist. They can provide personalized advice and support to help you set realistic goals and achieve them.

Don't quit carbs cold turkey

Quitting carbs cold turkey can be uncomfortable and hard to do. Instead, it is recommended to gradually transition into the keto diet by reducing your carb intake by 25 grams per day until you reach your goal. This will help you to comfortably shift into ketosis without shocking your body.

It is important to remember that not all carbs are created equal. The carbohydrates found in fruits, vegetables, nuts, grains, and legumes, for example, have been shown to protect against disease, support weight management, and stabilize blood sugar levels. These types of carbs are rich in fiber and less processed, which can aid in digestion and provide a more stable blood sugar level.

Additionally, pairing carb-rich foods with protein or fat can slow digestion, leading to longer satisfaction from meals and even weight loss. Examples of these types of pairings include whole-wheat toast or an apple with peanut butter.

It is also crucial to stay hydrated and supplement your electrolytes when transitioning to a keto diet. The keto diet is low in carbs, which can lead to a lack of electrolytes and dehydration. Drinking plenty of water and consuming electrolytes through leafy greens, sunflower and pumpkin seeds, or electrolyte supplements can help counteract these effects.

In summary, quitting carbs cold turkey is not recommended when transitioning to a keto diet. A gradual reduction in carb intake, focusing on healthy carbs, and staying hydrated and supplemented with electrolytes will help you successfully transition to keto and avoid the negative side effects of quitting carbs too quickly.

Use salt during the transition

When transitioning back to keto after a break, it's important to address the keto flu, a collection of symptoms that occur during the transition. These symptoms include brain fog, headaches, nausea, fatigue, and difficulty sleeping. To counteract these symptoms, it is recommended to add about 2,000 milligrams of sodium, or about a teaspoon of table salt, to meals each day. This is because when we lower our carb intake, there is a diuretic effect that causes a rapid shift in our electrolyte balance. As our body adjusts to burning fat for fuel, we may feel tired, irritable, and dizzy.

However, people with high blood pressure should consult their doctor before increasing their salt intake.

To further address the keto flu, it is important to stay hydrated. Dehydration is responsible for some of the symptoms of the keto flu, including fatigue and dizziness. Drinking plenty of water can also help combat fasting headaches, which are a normal occurrence when getting back into ketosis.

Additionally, taking Epsom salt baths can help relax the body and boost your electrolytes.

Try a more sustainable version of keto

Nutritionist Liz Weinandy, MPH, RDN, LD, says that many people do keto in a way that's not healthy or sustainable. For instance, they may eat large amounts of processed meats like bacon, sausage, and lunch meat, which have been linked to an increased risk of cancer.

Weinandy suggests eating more plant-based foods. Healthy fats can be added in the form of olive oil, avocado, nuts, and plant-based oils that are low in saturated fat. Instead of processed meats, select lean meats like fish, skinless poultry, and the occasional lean red meat.

Plant protein from soy is a good fit for a keto diet, too, Weinandy says. Also, add plenty of non-starchy vegetables and leafy greens to your meals.

Micronutrients

A long-term keto diet could possibly lead to micronutrient deficiencies over the years. It's possible to pack a keto diet with nutrient-dense vegetables, fats, and proteins, but it's still technically a restrictive diet.

The best way to make sure you're covering your micronutrient bases is to eat a variety of low-carb veggies and switch up the types of meat you're eating.

Nourish your microbiome

On a similar note, a lack of food diversity can also lead to a lack of diversity in your gut microbiome. Your microbiome, or "gut bugs," are responsible for a strong immune system, blood sugar regulation, energy production, and even your mood. While research is ongoing, taking care of your gut bugs is essential to long-term health. And your microbes like fiber. Specifically prebiotic fiber from plants, nuts, and seeds.

The keto diet is not what you might call "fiber forward," so make sure you're getting plenty of low-carb veggies, nuts, and seeds.

Make sure you're getting enough calories

You can control your hunger by sheer will, or you can get into ketosis. Ketosis helps regulate your hunger hormones and keep you feeling full for hours. This is great for short periods, but long-term, chronic caloric restriction can do a number on your energy levels and hormone production. Every few months, you might want to track your caloric intake to make sure you're getting enough food to sustain your body, your brain, and your workouts.

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