Restarting Keto: Strategies To Get Back On Track After Cheating

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 the body burns fat as its primary source of energy instead of carbohydrates. As the keto diet is very strict, it can be difficult to stick to it 100% of the time. A cheat meal can easily exceed the daily carb allowance and take the body out of ketosis. The good news is that there are several methods to get back into ketosis after a cheat meal. These include intermittent fasting, increasing healthy fat consumption, minimising carb consumption, and increasing water and electrolyte intake.

Intermittent fasting

During your fasting period, you can consume minimal calories, but it's important to stay hydrated. Drink plenty of water, and consider having some black coffee or unflavoured/unsweetened tea. You can also have bone broth, which contains electrolytes.

If you're new to intermittent fasting, it's a good idea to start with a shorter fasting window to make sure your body can handle the adjustment. It's also important to listen to your body and get enough rest.

Combining keto and intermittent fasting can be a good idea if you're looking for noticeable results to keep you motivated.

Exercise

• You don't have to do extreme workouts to benefit from exercise. Something as simple as going for a walk or a light jog can be effective. If you have a dog, take it with you!
• The key thing to remember is that when you exercise, your body sends stored glucose (which built up during your cheat period) straight to your muscles. This allows you to get into fat-burning mode faster.
• Be consistent with your workouts, and you will increase your chances of getting into ketosis faster.
• If you can, try to incorporate weight training into your routine, such as lifting weights or squats. This is the most efficient form of exercise to get back into ketosis.
• You can also try high-intensity interval training (HIIT), which will help deplete glycogen stores more rapidly and burn extra calories.
• Remember not to over-exert yourself. Overtraining will force your body to release stress hormones, which can raise your blood sugar, cause muscle loss, and make ketosis harder to achieve.

Increase healthy fat consumption

Increasing your healthy fat consumption is a crucial aspect of the keto diet, as it helps to keep your body in the metabolic state of ketosis, where it burns fat for fuel. Here are some detailed tips to boost your healthy fat intake:

• Understand the Different Types of Fats: Not all fats are created equal. Focus on including a variety of healthy fats in your diet, such as monounsaturated and polyunsaturated fats. Monounsaturated fats, found in avocados and olive oil, offer heart-healthy benefits. Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are essential for brain and heart health. While saturated fats can be included in moderation, trans fats should be avoided due to their association with health issues.
• Choose Healthy Fat Sources: Prioritize healthy fat sources such as fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids. Avocados are another excellent choice, providing heart-healthy monounsaturated fats and important nutrients like fiber. Nuts and seeds are also great options, offering unsaturated fats and other nutrients.
• Cook with Healthy Oils: Use plant-based oils like olive oil, avocado oil, and walnut oil for cooking. These oils are rich in monounsaturated and polyunsaturated fats and can be used for roasting, stir-frying, and salad dressings.
• Boost Fat Intake at Every Meal: Be creative and find ways to add healthy fats to each meal. For example, top your avocado toast with a fried egg and cheese, or roast vegetables with olive oil and nuts.
• Fat-ify Your Drinks and Smoothies: Add a tablespoon of healthy fats like grass-fed butter, heavy cream, coconut cream, or MCT oil to your coffee or tea. For smoothies, try avocado, avocado oil, nut butter, or full-fat dairy like yogurt.
• Snack on High-Fat Foods: Opt for snacks that are high in healthy fats, such as nuts, seeds, and nut butter. You can also make your own fat bombs by combining high-fat ingredients like cream cheese, nut butter, and coconut oil.
• Choose Fattier Cuts of Meat and Fish: When selecting meat and fish, go for options with higher fat content. For meat, choose organic chicken with skin, grass-fed beef, or fattier ground beef options. For fish, salmon, mackerel, and sardines are excellent choices.
• Use Full-Fat Dairy: Incorporate full-fat dairy products like sour cream, cheese, and yogurt into your meals and snacks. Just be mindful of the added sugar and sodium in low-fat versions.
• Make Your Own Condiments: Homemade condiments like mayonnaise and salad dressings allow you to control the ingredients and ensure they are packed with healthy fats. You can also try making keto bombs with tahini, a Middle Eastern paste made from sesame seeds.
• Don't Forget the Avocado: Avocados are incredibly versatile and packed with healthy fats. Add them to salads, sandwiches, smoothies, or simply enjoy them plain with a sprinkle of sea salt.

Minimise carb consumption

Minimising your carb consumption is key to getting back into ketosis after cheating. Here are some tips to help you minimise your carb intake:

• Know your carb limit: The recommended carb intake for keto is generally between 20 to 50 grams per day to reach ketosis. However, this limit can vary from person to person. Some people may need to restrict carbs further to 20 grams or less, while others can go up to 50 grams. To find your personal carb limit, start with the upper limit and gradually reduce your carb intake until you reach a level that works for you.
• Choose the right carbs: Not all carbs are created equal. Focus on consuming carbs from vegetables, berries, and small amounts of whole grains. Avoid processed carbs like bread, pasta, and baked goods, as well as sugary treats like doughnuts and cookies.
• Read labels and track your intake: When grocery shopping, read the nutrition labels to make informed choices. Track your daily carb intake to ensure you don't exceed your limit. Every carb counts, so be mindful of hidden carbs in seasonings and processed foods.
• Plan your meals: A well-planned meal plan can help you stay on track and avoid carb-heavy meals. Prepare keto-friendly meals in advance so you always have something healthy and low-carb to eat.
• Avoid temptation: Remove high-carb foods from your home and surroundings to reduce the temptation to cheat. Surround yourself with keto-friendly options instead.
• Manage stress: Stress can impact your blood sugar levels and insulin sensitivity, making it harder to stay in ketosis. Find healthy ways to manage stress, such as regular exercise, meditation, or other stress reduction techniques.
• Get enough sleep: Lack of sleep can disrupt your hormones and increase cravings for high-carb foods. Aim for 7-8 hours of quality sleep each night to support your keto journey.
• Exercise wisely: Exercise can help deplete glycogen stores and promote ketosis. However, be mindful of overtraining, as it can lead to stress and negatively impact your keto progress. Opt for low-intensity exercises like walking, swimming, or yoga, and incorporate high-intensity workouts sparingly.

Increase water and electrolytes intake

Water and electrolytes are essential for optimal health and wellness, and this is especially true when you're on a keto diet. Here are some tips to increase your water and electrolytes intake:

• Drink enough water: The amount of water you need depends on your daily activities and energy expenditure. As a general rule, aim to drink when you feel thirsty, and be mindful of signs of dehydration such as headaches, hunger, and lethargy. If you're older, you may need to be more intentional about drinking water as your sense of thirst diminishes with age.
• Understand the role of electrolytes: Electrolytes are minerals that carry an electric charge and are crucial for nerve cell communication and proper body functioning. They include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate.
• Recognize the signs of electrolyte imbalance: Low electrolytes on keto can lead to symptoms such as low energy, muscle cramps, brain fog, headaches, weakness, insomnia, and even the infamous keto flu. Keep an eye out for these signs and address any deficiencies promptly.
• Eat electrolyte-rich foods: Include more electrolyte-rich, whole foods in your diet. Good sources of electrolytes include coconut water, avocados, beef, chicken, eggs, spinach, clams, salmon, lettuce, tomatoes, yogurt, and almonds.
• Supplement with keto-friendly electrolytes: If you're struggling to meet your electrolyte needs through diet alone, consider taking a keto-friendly electrolyte supplement. Look for options that are sugar-free and contain a good balance of sodium, potassium, chloride, magnesium, and vitamin D.
• Be mindful of fluid loss: The keto diet can result in frequent urination due to its diuretic effect. Additionally, exercise, especially in hot weather, can lead to fluid and electrolyte loss. Ensure you're drinking enough water to compensate for these losses.
• Avoid processed foods: Processed foods tend to be lower in certain electrolytes, particularly sodium and potassium. Instead, opt for whole foods like green leafy vegetables, cruciferous vegetables, and dairy to ensure adequate electrolyte intake.
• Be cautious with certain medications: Some medications can affect your electrolyte levels. For example, Amphotericin B, corticosteroids, and insulin are known to impact electrolyte balance. If you're taking any medications, consult your doctor before starting a keto diet.

Frequently asked questions