Keto Reboot: Making It Work This Time

The keto diet is a low-carbohydrate method of eating that has been proven to help with weight loss, blood sugar control, and epilepsy. While it has many benefits, it can be challenging to stick to, and it's not uncommon for people to fall off the wagon and want to try again. If you're thinking of giving the keto diet another go, here are some tips to make it work for you this time. First, you don't have to go full keto overnight. A tiered approach can help ease you back into the diet. For example, start by cutting out sweets, then grain-based products, and finally starchy vegetables. This will help you gradually reduce your carb intake without feeling too restricted. Planning and preparation are key to success on the keto diet. Make sure to stock up on keto-friendly foods and get rid of any non-keto temptations in your house. Also, be prepared for social situations and times when you're short on time or don't feel like cooking by keeping a list of easy keto meal ideas and always having some keto-friendly snacks with you. Finally, be aware of the potential side effects of the keto diet, such as the keto flu, which can include symptoms like headaches, low energy, and digestive issues. Staying hydrated and increasing your electrolyte intake can help alleviate these symptoms.

Gradually cut out carb-rich foods

Gradually cutting out carb-rich foods

The ketogenic diet is a low-carbohydrate method of eating. The body typically uses glucose, or sugar, as its primary energy source. In ketosis, the body switches to burning stored fat for fuel instead.

Cutting out carb-rich foods is the most important factor in entering ketosis. However, this does not have to be done overnight. A tiered approach can help ease you back into the diet. For example, in the first week, you could eliminate sweets, such as candy, cake, and soda. In the second week, omit grain-based staples like bread and cereal. In the third week, cut out starchy vegetables like potatoes and corn. Adapt this approach to remove whatever carb-rich items have crept back into your diet. Soon, you’ll be back down to your low-carb target, which is generally 20–50 grams net carbs daily on a keto diet.

This stepwise approach also gives you a chance to gradually rid your house of non-keto foods that could tempt you. If you can’t completely remove them due to others in your household, you can at least request them to be placed out of your sight. During this transition time, you can also restock low-carb staples. You’ll want items such as almond flour, keto-friendly condiments, and healthy fats like extra virgin olive oil and macadamia nuts.

Remember, the calorie and nutrient counts on packaged foods are based on the serving size. If a keto cereal lists the Nutrition Facts for a 1/2-cup serving and you eat 1 cup, you’ve just doubled your calorie and carb intake. You need to stay within your carb limit to sustain ketosis.

Beat the keto flu by increasing water and electrolytes

The keto diet is a very low-carb, high-fat, and high-protein diet. The intention is to put your body in a state of ketosis, where your body burns stored fat instead of stored glucose. While this diet has been praised for its weight loss benefits, it is not without its challenges. One of the most common issues people face when starting a keto diet is the "keto flu". This is a group of symptoms, including achiness, headaches, nausea, and constipation, that occur due to the sudden change in diet and the body's transition into ketosis.

One way to combat the keto flu is by increasing your water and electrolyte intake. When you go into ketosis, your body releases water and electrolytes stored with glycogen, which can lead to dehydration and electrolyte imbalances. To prevent this, it is important to drink plenty of water and ensure you are getting enough electrolytes.

There are a few ways to increase your electrolyte intake. Firstly, you can add more salt to your food. You can also drink sports drinks that are high in electrolytes, or even make your own electrolyte drink at home. A simple recipe for a homemade electrolyte drink includes ingredients like lemon juice, apple cider vinegar, salt (for sodium and chloride), Lo-Salt or No-Salt (for potassium), and a magnesium powder or supplement. Drinking one to two glasses of this electrolyte drink per day can help relieve keto flu symptoms.

In addition to increasing your water and electrolyte intake, there are a few other tips to keep in mind when starting a keto diet. Firstly, it is important to eat enough calories and healthy fats, even if you are experiencing a decreased appetite or nausea. Secondly, it is recommended to rest and avoid heavy exercise during the first week of the diet, as your body is adjusting. Finally, if you find the keto flu symptoms difficult to manage, you can try easing into the diet by gradually reducing your carbohydrate intake over a few days or weeks, rather than making a sudden change.

Plan for obstacles, like socialising

Socialising with people who aren't following a keto diet can often cause people to fall off the wagon. You may experience peer pressure to eat cake, for example, and a big dose of sugar like that could set off carb cravings.

When you're in a social setting where you can't order from a menu, such as at a party, take keto-friendly snacks with you. Beef jerky and single-serve packages of olives are great for those situations. If you're attending a gathering of family or friends, contribute a dish or two that you know you can eat. You may even inspire someone else to follow a keto diet when they see how tasty and satisfying it can be.

Also, be prepared for times when you don't feel like cooking or are in a time crunch. Keep a list of easy meal ideas like canned chicken or tuna mixed with keto-friendly mayonnaise served over a bed of leafy greens and topped with hemp seeds.

Other tips for making keto work the second time

• It's not biologically harder to get into ketosis the second time, but it can be behaviourally and psychologically. People often skip the basics and are more likely to take shortcuts the second time around.
• Gradually ease back into the diet by eliminating sweets in the first week, grain-based staples in the second week, and starchy vegetables in the third week.
• Take an electrolyte supplement to combat the temporary side effects of the keto flu, such as headaches, low energy, digestive issues, muscle cramps, weakness and light-headedness.
• Increase your intake of water.
• Take a ketone supplement to aid your transition into the keto diet, as they help increase ketone levels. Ketones also suppress appetite, which may be especially helpful while you shift your eating habits.

Make wise keto-convenience food choices

As the keto diet grows in popularity, food companies are jumping on the bandwagon and producing a variety of "keto-friendly" packaged foods like snack bars, cereal, and baking mixes. These keto convenience foods can make the diet more enjoyable and easier to stick to, but it is important to be discerning when choosing these products.

Firstly, just because a product is labelled "keto-friendly" doesn't mean it is a healthy choice. Many of these products are highly processed, contain unnecessary additives, and include GMO ingredients such as soy. It is always a good idea to read the ingredients list and opt for non-GMO and organic products where possible.

Secondly, calories still count on a keto diet. It is easy to forget to check the calorie content of processed keto products, but if you are consuming more calories than you burn, you will gain weight. Remember that the calorie and nutrient counts on packaged foods are based on the serving size, so if you eat more than the stated serving size, you will be consuming more calories and carbs than you think.

Thirdly, be mindful of the sugar replacements used in these products. These can vary in how they affect you as an individual, so pay attention to how your body responds. If you feel that these sugar replacements are triggering cravings for sweets and other carbs, it is best to limit your intake of these products.

Finally, while keto cookies and fat bombs can be a nice treat, it is important to remember that a keto diet should consist mostly of nutrient-rich, whole foods, just like any other healthy eating plan.

Support ketone production with supplements

The ketogenic diet is a high-fat, low-carbohydrate diet that encourages a metabolic state called ketosis, in which the body burns fat instead of carbohydrates as its primary source of energy. The process of burning fat results in the production of fatty acid byproducts called ketones, which are used by the body for energy when carbohydrates are scarce.

Exogenous ketones are supplements that can help an individual achieve ketosis while being slightly less strict about their diet. They are available over the counter and are usually supplied as esters or salts. Ketone esters are the most potent type of exogenous ketone and can cause longer ketosis periods than other supplements, but they are expensive and have an unpleasant taste. Ketone salts, on the other hand, are available in a variety of forms, including drinks, pills, and powders, and can increase electrolyte levels.

It is important to note that the Food and Drug Administration (FDA) does not regulate the exogenous ketone supplement market, so these supplements are not tested or evaluated for safety, purity, or effectiveness. Additionally, researchers are unsure whether exogenous ketones have the same effect as ketones that the body produces naturally.

Before taking any supplements, it is recommended to consult a healthcare provider to assess whether they are safe and appropriate for your individual needs.

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