Strategies To Get Back On Track After A Non-Keto Day

The ketogenic diet is a low-carb, high-fat, moderate-protein eating plan that aims to achieve ketosis, a metabolic state where the body burns fat as its primary energy source instead of carbohydrates. While the keto diet is popular for its weight loss effects, it is very restrictive, and cheat days or meals are common. Cheat days can be detrimental to the keto diet as they can kick the body out of ketosis, especially if over 50 grams of carbohydrates are consumed. However, if your primary goal is weight loss, an occasional cheat day or meal will not completely ruin your progress, as long as you maintain an overall calorie deficit. To recover from a non-keto day and get back into ketosis, it is recommended to resume your low-carb keto lifestyle, try intermittent fasting, exercise, and consider a medium-chain triglyceride (MCT) supplement.

Resume the keto diet

The best way to recover from a non-keto day is to resume your low-carb keto lifestyle. The sooner you get back into the standard keto eating pattern, the sooner your body transitions back into ketosis.

Track your carb intake

Keep a food diary to note your daily carb intake. This will ensure that you don't underestimate your carb intake and can help you avoid going over your limit.

Intermittent fasting

Combining intermittent fasting with the keto diet may help your body shift its fuel source from carbs to fat. When you fast, your insulin levels and glycogen stores drop, which leads your body to naturally choose fat as its fuel source.

Exercise

Getting some additional movement into your day will also help your body use up those extra carbs. Exercise depletes your glycogen stores, which are your body's stored form of carbs, and in turn, this promotes ketosis. Don't overdo it, though—just add 10 minutes to your typical routine or take a jog around the block.

Medium-chain triglyceride (MCT) supplement

MCTs are rapidly absorbed fatty acids that are easily converted into ketones. This can help you reach ketosis faster.

Measure ketone levels

If you want to be certain you're back in ketosis, you can measure your ketone levels using a breath analyser or urine strips. Ketone breath meters, blood ketone meters, and urine strips can help you determine whether you're back in ketosis.

Try intermittent fasting

Intermittent fasting is a popular strategy to pair with the keto diet, and for good reason. It can help your body reach ketosis faster than the keto diet alone.

Intermittent fasting is an eating pattern that involves cycling between periods of fasting and normal eating. The most common form of intermittent fasting is time-restricted eating (TRE), which limits daily food intake to a fixed window. TRE usually involves eating during an eight-hour window and fasting for the remaining 16 hours of the day.

When you fast, your insulin levels and glycogen stores drop, which leads your body to naturally choose fat as its fuel source. This is because fasting limits calories, and your body uses energy in other ways if glucose or glycogen isn't available.

Combining keto with intermittent fasting can be a seamless transition since your body is already running on fats and ketones. It can also be a natural progression from a keto diet if you feel satiated eating so much fat and aren't bothered by shrinking your eating window.

If you're new to intermittent fasting, a gradual transition is best. Start by delaying breakfast by an hour and slowly extend the time to get your body accustomed to going longer stretches without eating. When you've adjusted, reintroduce breakfast earlier in the day and extend your overnight fasting time.

It's important to note that intermittent fasting is not necessary to reach ketosis, and simply following a healthy, well-rounded keto diet is enough for anyone looking to improve their health by cutting down on carbs.

Additionally, combining keto and intermittent fasting may not be suitable for everyone. It is not recommended for pregnant or breastfeeding women, and those with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying this combination.

Exercise more

If you've had a non-keto day, you might be wondering how to get back on track. Here are some tips focused on exercising more to help you recover and get back into ketosis:

Benefits of Exercise

Exercise is a great way to deplete your glycogen stores, which are your body's stored form of carbohydrates. By exercising more, you can promote ketosis and help your body use up those extra carbs from your non-keto day.

Types of Exercise

When it comes to exercising on a keto diet, it's important to consider the type of workout. Low-intensity, steady-state workouts, such as jogging or cycling, tend to be less affected by the keto diet. On the other hand, high-intensity exercises may be more challenging as they typically rely on carbohydrates as a fuel source.

Exercise Intensity and Duration

While it's important to get enough exercise, don't overdo it. Listen to your body and adjust the intensity and duration of your workouts as needed. You can add another jog around the block or 10 minutes to your usual routine.

Combining Keto and Exercise

Combining keto with the right exercise program can be a powerful way to boost your health journey. Some people have reported that this combination marked a turning point for them. Research also suggests that keto may increase endurance and performance for certain types of exercises, such as LISS (Low-Intensity Steady State) workouts.

Tips for Exercising on Keto

• Set a daily calorie goal: Consider a caloric deficit if your goal is weight loss, or a caloric surplus if you aim to bulk up.
• Connect a fitness device: Use a FitBit, Garmin, or Apple Health device to track your calories burned more precisely.
• Eat enough protein: Aim for about 25% of your total calories from protein, or 0.8-1.0 grams per kilogram of your body weight.
• Get plenty of rest: Take days off from exercise and make sure to get enough sleep to allow your body to recover effectively.
• Stay hydrated: Drink plenty of water to prevent dehydration, especially when combining exercise with a keto diet.
• Maintain electrolyte levels: Consume leafy greens and add pink Himalayan sea salt to your food and water to maintain optimal electrolyte levels.

Measure ketone levels

If you want to be certain that you're back in ketosis, you can measure your ketone levels. There are a few ways to do this:

Breath Analyser

Breath analysers can measure the amount of acetone, a form of ketone, that is released with each breath. Reliable breath testing devices are fairly expensive and slightly less accurate than blood testing, but they are painless and do not require any extra supplies. Breath acetone levels ranging from 2-40ppm, and even higher in some instances, may indicate nutritional ketosis.

Urine Strips

Urine strips are the cheapest option but are also the least reliable. They are also easy to carry with you. You can buy these at your local pharmacy or online without a prescription. The strips change colour based on the presence of the ketone acetoacetate. The darkness of the strip indicates the extent to which you are in ketosis. However, results may be inaccurate if you are dehydrated.

Blood Ketone Meter

The most reliable way to measure ketone levels is with a blood ketone meter. These devices work similarly to blood sugar meters, using a lancet and a blood testing strip to collect a small blood sample from your fingertip. Although your body produces three types of ketones, most blood ketone meters check for beta-hydroxybutyrate, which is the most prevalent type. Blood ketone levels on the keto diet typically range from 0.5-3.0 millimoles per litre (mmol/L).

Ketone Breath Meters

In addition to breath analysers, there are also ketone breath meters, which can be used to measure ketone levels.

Blood Ketone Strips

You can also use blood ketone strips with a home meter. To take this kind of test at home, wash and dry your hands, insert a blood ketone test strip into the meter, prick your finger using a lancing device, and place a drop of blood into the hole on the strip.

Urine Ketone Test

A urine ketone test uses a sample of your urine. You can buy this kind of test at your local drugstore and do it at home. To take it, pee into a clean container, put the test strip into the sample, shake the strip gently, and then check the colour of the strip against the chart that came with your kit.

Blood Test

A blood test can also be done at your doctor's office. This will give an accurate reading of your current ketone levels and is less messy than a urine test. However, it is more expensive and may not be covered by insurance.

Eat keto-friendly snacks

To get back into ketosis after a non-keto day, it's important to focus on eating keto-friendly snacks that are high in fat and protein, while being mindful of your carb intake. Here are some delicious and satisfying keto-friendly snack options:

Nuts and Seeds

Nuts and seeds are excellent keto-friendly snacks that provide healthy omega-3 fatty acids and protein. Opt for nuts like pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, almonds, and pine nuts, which have relatively lower net carb counts. You can also try other options such as pumpkin and sunflower seeds. Just remember to keep an eye on your portions to stay within your desired carb range.

Beef Jerky

Beef jerky is another great option for a keto-friendly snack. It's high in protein and typically has zero sugar. Just be sure to check the nutrition label, as some flavors may be sweeter and contain more carbs.

Avocados

Avocados are a fantastic keto-friendly fruit. They are packed with healthy fats, vitamins, and fiber. Enjoy half an avocado on its own, or get creative and blend it with unsweetened almond milk for a creamy frozen treat. You can also stuff it with ingredients like almond butter, strawberries, honey, and mint for a savory and sweet treat.

Cheese

Cheese is a delicious and versatile keto-friendly snack option. Most cheeses have a minimal amount of carbs, so you can indulge in options like cream cheese, string cheese, or cheese crisps. Get creative and pair it with keto-friendly vegetables like celery sticks or cucumbers.

Eggs

Hard-boiled eggs make for a convenient and nutritious keto-friendly snack. They are high in protein and have very few carbs, so they will keep you full and satisfied.

Keto-Friendly Vegetables

When it comes to keto-friendly snacks, don't forget to include plenty of low-carb vegetables. Options like broccoli, cauliflower, zucchini chips, cucumbers, and tomatoes are excellent choices. They provide fiber, which aids in digestion and keeps you feeling full.

Keto Snack Recipes

If you're feeling creative, there are endless keto-friendly snack recipes to explore. Try making keto bread, keto flatbread, keto chips, or even keto cookies. These recipes allow you to enjoy your favorite treats while staying within your desired macronutrient ranges.

Frequently asked questions