Restarting Keto: A Guide To Getting Back On Track

The ketogenic diet is a low-carb, high-fat diet that can be challenging to stick to. It involves cutting out carbohydrates, which are typically associated with celebratory meals and comfort foods. While it can be difficult to maintain this diet during the holidays, it is possible to get back on track with a few simple tips. Here are some strategies to help you restart the keto diet and achieve your health goals.

Plan and prep meals

Planning and preparing your meals is key to your long-term success with the keto diet. This is a good time to clear your pantry of items that don't serve your keto lifestyle and stock up on more keto-friendly food options. Make sure your meal plan includes foods you enjoy and look forward to eating, rather than focusing on deprivation.

Knowing what you will eat at each meal is crucial to your long-term success. It also ensures that you stay within the bounds of your macros for the day and get a nice variety of low-carb foods.

Take the time to prep any ingredients you might need for busy weekday meals in advance. For example, shred cooked chicken, dice vegetables, or pre-cook some ground beef. Keto-friendly snacks are an important component of your diet, so be sure to plan these in advance as well.

• Clear your pantry: Get rid of any non-keto-friendly foods that might tempt you or hinder your progress.
• Stock up on keto-friendly foods: Fill your pantry and fridge with foods that fit within your macros and meal plan.
• Make a meal plan: Create a weekly meal plan that includes a variety of low-carb foods that you enjoy eating. This will help you stay on track and make it easier to prep and cook your meals.
• Prep ingredients in advance: On a weekend or whenever you have some free time, prep ingredients that you can easily assemble during the week. For example, cook and shred chicken, chop vegetables, or cook ground beef that you can use in multiple dishes.
• Don't forget snacks: Keto-friendly snacks can help you stay on track when you're hungry between meals. Plan and prep snacks just like you would for your meals to ensure you have something healthy to reach for.

Drink lots of liquid

Drinking lots of liquid is an important part of the keto diet. Staying hydrated is crucial when your body is adapting to a severely restricted intake of carbohydrates. As your body stores carbohydrates as glycogen, which holds on to water, exhausting these glycogen stores will lead to a loss of water weight.

The keto diet can make you dehydrated as it eliminates carbs, which are the foundation of the Standard American Diet. It is recommended to drink around 64 ounces of water daily if you are following the ketogenic diet, with men needing to drink about 5 glasses more than women per day.

Drinking water has many benefits for those on the keto diet. Water increases the rate of fat metabolization, helping you to lose weight more quickly. Drinking water can also reduce appetite and cravings, as mild dehydration is often mistaken for hunger.

It is also important to note that drinking water can lower stress on the kidneys. When changing your body's main source of energy from glucose to ketones, your kidneys need to adapt their filtering process. Drinking water lowers the stress of filtering ketones on your kidneys.

In addition to water, there are other drinks that can keep you hydrated while on the keto diet. These include plain tea and coffee, bone broth, nut milks, and sparkling water.

Weigh all your food

Weighing all your food is a crucial step when getting back on the keto diet. Here are some reasons why:

Prevent Overindulging

After a while of estimating your food quantities, it is easy to overindulge and consume more calories than intended. Weighing your food helps you stay on track and prevents you from going over your calorie limit. It adds a sense of discipline and ensures you are not eating more or less than you should.

Accuracy

Weighing your food is more accurate than eyeballing it. You might think you are good at estimating portion sizes, but even a slight miscalculation can lead to consuming more or fewer calories, carbs, and nutrients than intended. By weighing your food, you can be sure of the exact quantity you are consuming and make any necessary adjustments.

Track Progress

Weighing your food allows you to accurately track your calorie and macronutrient intake. This is especially important when trying to reach and maintain ketosis. By tracking your intake, you can make informed decisions about your diet and adjust as needed. It also helps you identify any problem areas, such as consuming too many carbs, and make the necessary changes.

Maintain Discipline

Weighing your food introduces a sense of discipline to your diet. When you fall off the keto wagon, you might lose the structure and routine that comes with it. Weighing your food helps you get back on track and reinforces the discipline needed to stick to the keto diet. It adds a sense of control and helps you feel more confident in your food choices.

Ensure Adequate Protein Intake

When trying to get back on the keto diet, it is important to focus not just on fat intake but also on moderate protein consumption. Weighing your food helps ensure you are getting enough protein. Protein fills you up quickly and stays with you for longer, aiding in weight loss and overall muscle health.

Remember, while weighing your food is essential for accuracy and portion control, it is not a substitute for a healthy and well-rounded diet. Focus on consuming nutritious, whole foods and sticking to your keto meal plan.

Don't quit carbs cold turkey

Quitting carbs cold turkey can be challenging and may not be the best approach for everyone. Here are some reasons why you shouldn't quit carbs cold turkey when restarting the keto diet:

Avoid Unnecessary Discomfort

Shifting into ketosis rapidly by quitting carbs cold turkey can be uncomfortable and challenging. A more gradual transition is often more manageable and sustainable. Liz Weinandy, a lead outpatient dietitian, recommends reducing your carb intake by 25 grams per day until you reach your desired carb intake level. This gradual reduction can help your body adjust to the lower carb intake and potentially reduce the severity of any discomfort associated with the transition.

Manage Cravings Effectively

When you quit carbs cold turkey, you may experience intense cravings for carbohydrate-rich foods. By gradually reducing your carb intake, you can give your body and mind time to adjust to the lower carb intake. This gradual approach may help you manage cravings more effectively and reduce the risk of feeling deprived or overwhelmed.

Digestive Issues

Drastic diet changes, such as quitting carbs cold turkey, can sometimes lead to digestive issues. A more gradual transition allows your digestive system to adjust to the higher fat and lower carb intake associated with the keto diet. This can help reduce the risk of digestive problems, such as constipation or diarrhoea, which are common side effects of starting a low-carb diet.

Sustainability and Adherence

Quitting carbs cold turkey may not be a sustainable approach for everyone. Some people may find it challenging to stick to a strict elimination of carbs, especially if they have a busy lifestyle or are prone to cravings. A gradual reduction in carb intake can help you develop a more sustainable and adherent approach to the keto diet. This can increase your chances of long-term success and make it easier to maintain the diet over time.

Blood Sugar Stability

For individuals with blood sugar regulation issues, quitting carbs cold turkey may not be advisable. Dramatic swings in carb consumption can lead to blood sugar highs and crashes, affecting energy levels and overall well-being. A gradual carb tapering approach can help stabilise blood sugar levels and reduce the risk of complications.

In summary, while quitting carbs cold turkey may work for some individuals, a gradual reduction in carb intake is often a more manageable and sustainable approach when restarting the keto diet. This approach can help you manage cravings, reduce discomfort, and stabilise blood sugar levels, ultimately increasing your chances of long-term success with the keto diet.

Consume more fibre and high-fat foods

Consuming more fibre and high-fat foods is essential when starting the keto diet again. Here are some tips to help you increase your fibre and healthy fat intake:

High-Fat Foods

• Avocados and avocado oil are excellent sources of heart-healthy fats, fibre, and essential vitamins and minerals. Avocados can be enjoyed on their own, made into guacamole, or added to smoothies and salads. Avocado oil can be drizzled over grilled or steamed veggies or used in salad dressings and keto-friendly sauces.
• Nuts and seeds are a great way to boost your intake of healthy fats, plant-based protein, and fibre. Include a variety of nuts such as pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts in your diet. Nut and seed butters, like sunflower butter or almond butter, are also a versatile option.
• Fatty fish like salmon, tuna, anchovies, and sardines are rich in high-quality protein and heart-healthy omega-3 fats. Salmon also provides a good dose of vitamin D. Bake or grill a fillet of fatty fish or use canned fish mixed with mayonnaise, herbs, and spices to stuff lettuce wraps, avocado, or celery sticks.
• Olive oil and olives are loaded with heart-healthy fats and contain vitamin E and plant compounds that reduce inflammation and the risk of chronic conditions. Use olive oil in cooking or as a base for dressings and marinades. Olives make for a convenient snack and can be added to salads or antipasti.
• Coconuts and coconut oil are popular keto fat sources as they provide a natural source of medium-chain triglycerides (MCTs), which are easily absorbed and used by the body. Add unsweetened coconut flakes to smoothies or homemade trail mix, use full-fat coconut milk in curries, or roast vegetables in coconut oil.
• Full-fat Greek yogurt, although containing some carbs, can be a healthy addition to a ketogenic diet. It provides beneficial bacteria known as probiotics, which promote healthy digestive function. Enjoy Greek yogurt on its own or build a keto yogurt parfait with nuts, seeds, and cacao.
• Eggs are a versatile and nutritious addition to a ketogenic diet. Make sure to eat the whole egg as the yolk is rich in B vitamins and antioxidants. Hard-boil a batch of eggs for snacks or add mayonnaise and turn them into egg salad. You can also make a scramble with low-carb veggies or enjoy poached eggs with sliced avocado and tomato.
• Cheese is a good high-fat, low-carb option, with many varieties available. Cheese is a good source of protein and calcium, and certain fermented varieties like cheddar or gouda also provide probiotics. Enjoy slices of cheese with fresh veggie sticks, melt it over roasted vegetables, or add it to salads and grilled meats.
• Butter, being carb-free and mostly composed of fat, is perfect for a keto lifestyle. Current research indicates a small or neutral association between butter intake and heart disease and stroke risk. Butter is one of the richest food sources of butyrate, a type of short-chain fat that may promote brain health.

High-Fibre Foods

• Avocados are technically a fruit, but they are high in healthy fats and fibre. Half an avocado contains just 1.4 net carbs and 5 grams of fibre. They are excellent in salads and omelettes and can be used to make guacamole.
• Chia seeds are a unique seed that forms a gel when combined with liquid. Two tablespoons of chia seeds provide 10 grams of fibre and 2 grams of net carbs. They can be stirred into water or other liquids, added to smoothies, or used to make chia seed pudding.
• Nuts are a great source of fibre and healthy fats. Pecans, for example, offer just 1.2 net carbs per ounce (19 halves) and supply 2.7 grams of fibre. Almonds are another good choice, providing 3.5 grams of fibre and about 2.5 grams of net carbs per ounce (23 kernels).
• Leafy green vegetables like spinach, kale, collard greens, and mustard greens are staples of most low-carb diets. They are rich in nutrients and may help you feel full. Spinach, in particular, is a good source of fibre, with 4 grams of fibre and 1 gram of net carbs per half cup (100 grams) when cooked.
• Cauliflower is a versatile low-carb vegetable. A 1-cup serving contains only about 3 grams of net carbs and 2 grams of fibre. It can be used to make cauliflower pizza crust, rice, mashed potatoes, or blended into creamy soups.
• Artichokes are an excellent source of fibre. A medium fresh artichoke (120 grams) has 6 grams of fibre and 6 grams of net carbs. Canned artichoke hearts are also a good option, providing 4 grams of fibre and 5 grams of net carbs per cup (100 grams). Artichokes can be grilled, baked, steamed, or added to keto pizza or appetizers.
• Berries, especially blackberries and raspberries, are a good source of fibre on a ketogenic diet. A two-thirds cup (100-gram) serving of raspberries provides 6.5 grams of fibre and 5 grams of net carbs, while blackberries provide 5 grams of fibre and 5 grams of net carbs for the same serving size. Enjoy berries with fresh cream or frozen berries if fresh ones are unavailable.

Frequently asked questions