Restarting Keto: Cheat Meal Recovery Strategies

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 your body burns fat as its primary source of energy instead of carbohydrates. However, the keto diet can be restrictive, and it's natural to crave carb-heavy foods. A cheat meal on the keto diet can easily exceed your daily carb allowance and take your body out of ketosis.

If you've cheated on the keto diet, you'll need to take important steps to get back into ketosis. Here are some tips to help you get back on track:

- Try intermittent fasting. Intermittent fasting, or following a rotating schedule of fasting and eating, can help kickstart ketosis.

- Strictly follow the keto diet. The best way to get back into ketosis is to strictly follow a high-fat, low-carb diet.

- Try a short-term fat fast. Fat fasts are very high-fat, low-carb diets meant to last only a brief period.

- Exercise more. Physical activity depletes your glycogen stores, which are your body's stored form of carbs, promoting ketosis.

- Try a medium-chain triglyceride (MCT) supplement. MCTs are a rapidly absorbed fatty acid that's easily converted into ketones.

- Drink lots of water and stay hydrated.

Intermittent fasting

When you are intermittent fasting, it is important to stay hydrated. Drinking plenty of water can help reduce hunger cravings. However, drinking too much water can flush out essential minerals, so it is important to be mindful of your electrolyte levels. You can use an electrolyte supplement, or snack on keto-friendly salty foods like roasted almonds, pepperoni, and olives. Bone broth is also a good option, as it contains electrolytes including sodium and potassium.

If you are new to keto, it can take several weeks for your body to fully adapt to burning fat, even without cheat days. Therefore, it is important to closely monitor your carb intake and stick to your keto meal plan.

Exercise

• High-intensity exercises are best for depleting glycogen stores and promoting ketosis. Examples include sprinting, KAATSU, Katalyst, and HIIT workouts.
• If you exercise after a carb-rich meal, your muscles will use up the glucose in your bloodstream, and your insulin levels will drop, leading to increased ketone production.
• Combining exercise with other strategies, such as intermittent fasting or fat fasting, can further accelerate the process of getting back into ketosis.
• Weight training exercises, such as lifting weights or squats, are particularly effective for getting back into ketosis as they deplete muscle glycogen stores.
• It is important to exercise in moderation and not overdo it, as overtraining can lead to the release of stress hormones, which can raise blood sugar levels and make it harder to achieve ketosis.
• If you are just starting or getting back into an exercise routine, consider lower-intensity exercises such as walking, swimming, or light jogging, and gradually increase the intensity and duration over time.
• Incorporate exercises that target multiple muscle groups, such as compound exercises or full-body workouts, as they can help burn more calories and deplete glycogen stores more effectively.
• If possible, perform exercises that you enjoy and find challenging, as this can help you stay motivated and consistent with your exercise routine.
• Consider working with a certified fitness professional or trainer who can help design a safe and effective exercise program tailored to your needs and goals.

Supplements

• Medium-Chain Triglycerides (MCTs): MCTs are a type of fat derived from coconut oil that your body can quickly convert into ketones. They can help you get back into ketosis and stabilise your energy levels. Start with smaller doses and gradually increase to avoid any digestive discomfort.
• BHB (Beta-Hydroxybutyrate) Salts: BHB salts are another type of exogenous ketone that can help raise your ketone levels and get you back into ketosis. They are cheaper and easier on the liver than ketone esters but may contain large doses of sodium or other minerals.
• Berberine and Dihydroberberine (DHB): These compounds can support blood sugar regulation and insulin sensitivity, making it easier for your body to enter ketosis. They can also help with weight loss and improve mitochondrial function.
• Metabolic Support Supplements: Supplements containing substances like cinnamon, rock lotus, apple cider vinegar, ALA, chromium, CoQ10, and L-carnitine can help manage blood sugar spikes and improve your body's ability to burn fat.
• Enzyme Supplements: Enzyme supplements with ingredients like digestive enzymes, bile enhancers, mitochondrial optimisers, and energy adaptogens can aid in the breakdown and utilisation of stored body fat, making it easier to get back into ketosis.
• Nootropic Supplements: Nootropics can enhance fat burning, increase ketone production, improve insulin sensitivity, and optimise mitochondrial function. They can also alleviate symptoms of "keto flu" and improve brain function.
• Ketone Esters: Ketone esters are the most potent form of exogenous ketones, providing an immediate boost to your ketone levels and helping you get back into ketosis quickly. However, they can be expensive and have an unpleasant taste.

Mindfulness

It's important to be mindful of your body and its needs when kickstarting keto after a cheat meal. Here are some mindful practices to help you get back on track:

• Be kind to yourself: Don't beat yourself up or feel guilty about indulging in a cheat meal. It's natural to crave high-carb foods, especially if they are your favourites. Instead, focus on the progress you've made and the benefits you're experiencing from the keto diet.
• Listen to your body: Eat mindfully and identify hunger cues, stressors, and triggers that may cause you to deviate from your keto diet. Be attentive to how your body feels and what it needs. If you're tired, rest. If you're hungry, eat a keto-friendly meal.
• Stay hydrated: Drink plenty of water and consider electrolyte supplements, as dehydration can mimic symptoms of the keto flu, such as headaches and tiredness.
• Plan your meals: Having a solid dietary plan makes it less likely that you'll give in to cravings or cheat meals. Prepare and stock up on keto-friendly foods and snacks to ensure you stay on track.
• Make keto enjoyable: Incorporate a variety of keto-friendly meals and recipes to make your everyday diet more enjoyable and sustainable. This can help prevent feelings of deprivation and the urge to cheat.
• Practice mindfulness meditation: Regular mindfulness practices, such as meditation or neurofeedback, contribute to a state of mental calmness and relaxation. This supports hormonal balance, including insulin regulation, and reduces emotional and stress eating. It also improves sleep duration and quality, which is essential for maintaining ketosis.

Meal planning

• Plan your meals and snacks: Having a solid dietary plan will make it less likely that you'll get hungry during the day and be tempted to cheat. Plan your meals ahead of time, including breakfast, lunch, dinner, and snacks. This way, you always know what you're going to eat, and you can make sure you're sticking to keto-friendly foods.
• Make your diet enjoyable: The keto diet can be restrictive, so it's important to incorporate a variety of keto-friendly meals to make it enjoyable. Explore different recipes and ingredients to keep things interesting. That way, you're less likely to feel deprived and be tempted to cheat.
• Batch cook and meal prep: Set aside time each week to batch cook and meal prep. This will ensure you always have keto-friendly foods on hand, making it easier to stick to your diet. Cook several meals in advance and store them in the fridge or freezer for quick and convenient options throughout the week.
• Keep tempting foods out of the house: Remove any high-carb or sugary foods from your home that might tempt you to cheat. Out of sight, out of mind! If you don't have easy access to these foods, you're less likely to give in to cravings.
• Find keto-friendly substitutes: There are often keto-friendly substitutes for your favourite high-carb foods. For example, instead of regular pasta, try zucchini noodles, or opt for keto-friendly desserts made with low-glycemic sweeteners like erythritol, stevia, or monk fruit. That way, you can still enjoy treats without derailing your diet.
• Don't restrict yourself too much: While the keto diet is restrictive, it's important to find a balance and not restrict yourself too much. Allow yourself to enjoy keto-friendly treats in moderation. This will help you stick to the diet in the long run and avoid feeling deprived.

Frequently asked questions