Restarting Keto: Strategies For Getting Back On Track

Restarting the keto diet after a long break is not as simple as it may seem. It is important to remember that there are no shortcuts to getting back into ketosis, and you are essentially starting from scratch. However, if you have continued to eat keto-friendly meals, the transition may not be as difficult.

- Identify why you fell off the wagon in the first place and address it.

- Avoid rigidity and timidity when eating with friends, family, and colleagues. Stand firm in your convictions and do not be afraid to say no.

- Set reasonable and achievable goals. Start small, such as committing to eating on plan for the day and getting some exercise.

- Do not quit carbs 'cold turkey'. Instead, gradually reduce your carb intake by a set amount each day until you reach your goal.

- Use salt during the transition to counteract the symptoms of keto flu, such as fatigue, irritability, and dizziness.

- Drink plenty of water. Water helps your body break down and use fatty acids more efficiently.

- Add in some exercise. This will get your mind off eating, and help you get into fat-burning mode faster.

- Get adequate sleep and reduce stress. Lack of sleep and stress can lead to the release of cortisol, a hormone that can increase your risk of insulin resistance and hinder your ability to burn fat.

Identify why you fell off the keto wagon

Identifying why you fell off the keto wagon is an important step in restarting a ketogenic diet. There are many reasons why people quit keto, and it is crucial to address these issues before attempting to restart the diet. Here are some common reasons for falling off the keto wagon and strategies to overcome them:

Social Eating: Eating with friends, family, and colleagues can be challenging when following a keto diet. Some people may give in to peer pressure and find it difficult to stick to keto, while others may be too rigid and view social excursions with food as a battle. To address this, it is important to stand firm in your convictions about the diet that makes you feel best. Be resolute in saying "no" or making keto-friendly choices when eating out. Most people will not care, and some may even be intrigued and want to know more about keto. After a few weeks of sticking to keto, you can allow yourself to be more flexible and indulge in carbs on special occasions without derailing your progress.

Difficulty and Restriction: Keto can be challenging as it requires a new way of looking at food, energy, and your daily routines. It can be overwhelming to navigate grocery shopping, restaurant menus, and electrolyte requirements. If you found keto too difficult, consider seeking additional resources, such as books, support groups, or a keto coach, to gain a better understanding of the basics and address any areas you may have overlooked. Additionally, having a variety of reliable, convenient, and healthy keto-friendly options can help promote dietary variability and make the diet feel less restrictive.

Drift and Cheating: Sometimes, people fall off the keto wagon gradually without even realizing it. It may start with a small indulgence, like a bite of a donut or a taste of a non-keto meal. Before you know it, you're regularly consuming refined carbohydrates, feeling bloated, experiencing joint pain, gaining weight, and lacking energy. To prevent keto drift, remind yourself of the reasons why you started keto in the first place, such as improved energy, metabolic flexibility, freedom from hunger, and the potential for a long and healthy life. Stay focused and committed to your goals, and don't be too hard on yourself if you slip up occasionally.

Not Working: In rare cases, keto may not work for some individuals despite their best efforts. If you have faithfully followed keto and it still doesn't work for you, it's important to consult with a healthcare professional to explore other dietary options that may be more suitable for your needs. However, it's worth noting that it usually takes at least three weeks of strict keto to determine if it's a good fit for your body.

Overcoming these challenges and addressing your specific reasons for falling off the keto wagon will help set you up for success as you restart your ketogenic diet journey. Remember to be kind to yourself, stay focused on your goals, and seek support and resources to make your transition back to keto as smooth as possible.

Forgive yourself for falling off the wagon

Forgiving yourself for falling off the keto wagon is an important step in getting back on track. Here are some detailed thoughts on this topic:

It's normal to fall off the wagon: It's completely normal and okay to fall off the keto diet or any diet for that matter. Life happens, and sometimes it's challenging to stick to a strict diet plan. Special occasions, stress, or simply craving a piece of cake can lead to a "cheat" meal or day, which can turn into a longer break from the keto diet. It's important to remember that everyone goes through this at some point, and it doesn't make you a failure.

Don't dwell on the past: Understand why you fell off the wagon, learn from your mistakes, and then forgive yourself. Beating yourself up over it won't help and might even push you towards unhealthy food choices as a way to comfort yourself. Accept that it happened, and focus on moving forward with a positive mindset.

You're not starting from scratch: Even if you've been off the keto diet for a while, your body retains knowledge. Some of that metabolic machinery is still there, and you might find it easier to get back into ketosis than when you first started. Your body has already experienced the benefits of ketosis, and you can use that as motivation to get back on track.

Focus on the benefits: Remind yourself of why you started the keto diet in the first place. Think about the improved energy, metabolic flexibility, freedom from hunger, and the potential for a long, healthy, and active life that keto can bring. Focusing on these benefits can help you stay motivated and committed to getting back on the keto wagon.

Take it one step at a time: Getting back on the keto diet doesn't have to be an all-or-nothing approach. Start by making small changes and setting reasonable goals. For example, commit to eating keto-friendly meals for a day and gradually increase the duration. This will help you build momentum and make the transition back to keto easier.

Remember, falling off the keto wagon is a common experience, and you can always get back on track. Be kind to yourself, learn from your mistakes, and focus on the benefits of the keto diet to help you stay motivated.

Plan your keto restart for a less stressful time

Planning your keto restart for a less stressful time can be a great way to set yourself up for success. Here are some tips to help you plan and prepare for restarting the keto diet:

• Identify a good time to restart: While there may never be a perfect time to start something new, choosing a period with fewer stressors and distractions can make it easier to focus on your keto restart. For example, you may want to avoid restarting during particularly busy periods at work or school, or during holidays and celebrations that revolve around food.
• Create a meal plan: Planning your meals in advance can take the stress out of deciding what to eat each day. Consider making a weekly meal plan or grocery list to ensure you have all the necessary ingredients on hand.
• Prepare your meals in advance: Having ready-to-eat keto meals can help you stick to your plan, especially during busy or challenging times. Consider preparing and freezing meals in advance so that you always have something quick and convenient to turn to.
• Stock up on keto-friendly foods: Ensure your kitchen is well-stocked with keto-friendly foods and ingredients. This can help you avoid making less keto-friendly choices due to convenience or lack of options.
• Consider your previous challenges: Reflect on why you fell off the keto wagon previously and address those issues. For example, if social situations were challenging, plan how you will handle them. Decide on strategies to politely decline non-keto foods or bring your own keto-friendly dishes to share.
• Seek support: Enlist the support of friends, family, or a keto community to help you stay motivated and accountable. Share your plans and goals with them and ask for their encouragement and understanding.
• Remember it's not all-or-nothing: Keep in mind that perfection is not the goal. Allow yourself some flexibility and grace. If you have a cheat meal or day, don't let it derail your progress completely. Simply get back on track with your next meal.

Planning your keto restart during a less stressful time, combined with these strategies, can help you feel more prepared and confident as you embark on your keto journey again.

Buy all the food you need for your keto reset

Restarting the keto diet after a long break is the same as starting it for the first time. There are no shortcuts to getting back into ketosis. You will need to buy all the food you need for your keto reset, just like you did the first time.

It is essential to have a solid plan in place while getting back into ketosis. Knowing how to deal with common pitfalls, like keto flu and carb cravings, will help you succeed. It is also important to have a weekly meal plan or grocery list that you will follow.

• Plan your meals: Decide what keto-friendly meals you will be eating and make a list of all the ingredients you will need. Planning your meals will help you stay on track and make it easier to stick to the keto diet.
• Stock up on keto-friendly foods: Fill your fridge and pantry with keto-approved foods such as healthy fats (avocado, olive oil, nuts), lean proteins (fish, skinless poultry, lean red meat), non-starchy vegetables, and low-carb fruits.
• Avoid temptation: Remove any non-keto foods from your home that might tempt you to cheat. This includes sugary snacks, processed foods, and high-carb staples like bread, pasta, and rice.
• Prepare and portion your meals in advance: Cooking and portioning your meals in advance can help you stay on track and make it easier to grab something healthy when you are short on time.
• Buy a keto cookbook or follow keto food blogs: If you need help coming up with meal ideas, invest in a good keto cookbook or follow some keto food blogs for inspiration. This can make it easier to stick to the keto diet and ensure you are getting a variety of nutritious meals.
• Don't forget to treat yourself: Keto treats and keto fast food options can make it easier to stick to the keto diet. Just be sure to enjoy them in moderation.

Decide on your intermittent fasting plan

Intermittent fasting is a proven way to help restart keto after a long break. It deprives the body of glucose, causing it to tap into stored fat.

You can start slowly by using your sleeping hours as the majority of your fasting time. For example, you can try an 18:6 protocol, which means you go without food for 18 hours and then have a 6-hour feeding window.

Let's say you eat your last bite of dinner at 6:00 pm and go to bed at 10:00 pm, sleeping until 6:00 am. You've slept through 8 hours of your fast. You can drink black coffee, tea, and water until noon, after which you'll begin eating according to your specified macros.

If this window is too challenging to maintain, you can opt for the 16:8 protocol instead.

Benefits of Intermittent Fasting

• It helps to get into ketosis faster.
• It has wellness benefits beyond weight loss.
• It reduces insulin secretion and spikes in blood sugar.
• It can be combined with keto to enhance weight loss and wellness.

Tips for Intermittent Fasting

• Drink plenty of fluids during your fasting window, as this can help curb hunger and aid in weight loss.
• Plan your meals ahead of time to ensure you stay within your desired eating window.
• If you're new to intermittent fasting, consider starting with a less strict protocol like 16:8 and gradually increasing the fasting period.
• Be mindful of any physical signs of dehydration, such as headaches, hunger, or lethargy, and adjust your fluid intake accordingly.
• Combine intermittent fasting with a well-planned keto diet and regular exercise for optimal results.

Frequently asked questions