Restarting Keto: Strategies To Get Back On Track After Cheating

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 the body burns fat as its primary source of energy instead of carbohydrates. As the diet is very strict, it is natural to wonder whether cheat meals or days are allowed, or whether this will kick the body out of ketosis.

Cheat meals or days are common strategies for strict diets. The former allows an individual to break the diet's rules throughout the day, while the latter lets them have a single meal that breaks the rules. The idea of planned cheating is that by allowing short periods of indulgence, dieters are more likely to stick to the diet over the long term.

However, cheating is far from ideal for the keto diet. This is because the diet relies on the body staying in ketosis. To do so, dieters need to eat fewer than 50 grams of carbohydrates per day. Eating more than 50 grams can kick the body out of ketosis. As carbohydrates are the body's preferred energy source, it will use them over ketone bodies—the main source of fuel during ketosis, derived from fats—as soon as a sufficient number of carbs are available.

If an individual has cheated on the keto diet, they will likely be out of ketosis. Once out, they will need to strictly follow the keto diet to re-enter ketosis. This process takes several days to one week, depending on the individual's carb intake, metabolism, and activity levels.

- Try intermittent fasting

- Track your carb intake

- Try a short-term fat fast

- Exercise more

- Try a medium-chain triglyceride (MCT) supplement

Intermittent fasting

During your fasting window, you can drink black coffee, tea, and water. It's important to stay hydrated, as this can help reduce hunger cravings. However, be aware that drinking too much water can flush out minerals, so make sure you're also getting enough electrolytes. Bone broth, green olives, and pickle juice are good sources of electrolytes.

Exercise

Low-intensity steady-state cardio is a great way to get moving, but if you're looking to get back into ketosis as quickly as possible, high-intensity interval training (HIIT) is a good option. HIIT will help deplete glycogen stores more rapidly and burn some extra calories.

Remember, the more consistent you are with exercise, the greater your chances of getting into ketosis faster. However, don't overdo it—overtraining will force your body to release stress hormones, which can raise your blood sugar, cause you to lose muscle mass, and make ketosis much harder to achieve.

Increase healthy fat consumption

Increasing your healthy fat consumption is a crucial aspect of the keto diet, as fat should make up about 60-80% of your daily calorie intake. Here are some tips to boost your healthy fat intake:

Avocados and Avocado Oil

Avocados are a great source of heart-healthy monounsaturated fatty acids and provide a good amount of fibre, essential vitamins, and minerals. You can eat avocados plain, make guacamole, or add them to smoothies and salads. Avocado oil is also an excellent choice for drizzling over grilled or steamed veggies or making salad dressings and keto-friendly sauces.

Nuts and Seeds

Nuts and seeds are an excellent way to increase your intake of healthy fats, plant-based protein, and fibre. Include a variety of nuts like pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts in your diet. You can carry mixed nuts as a snack, sprinkle them on salads or soups, or make nut-based spreads.

Nut and Seed Butters

Nut and seed butters, such as sunflower butter or almond butter, offer the same benefits as whole nuts and seeds but with more versatility. You can spread them on keto crackers, use them as dips, add them to smoothies, or even include them in sauces and marinades.

Flax Seeds and Hemp Hearts

Flax seeds are rich in omega-3 fats, fibre, protein, and health-promoting plant compounds. Ground flax seeds can be added to smoothies, sprinkled on salads or soups, or incorporated into keto-friendly crackers, muffins, or pancakes. Hemp hearts, or seeds, are another excellent source of healthy fats and provide a complete plant-based protein with all essential amino acids. They have a mild flavour and can be easily mixed into various dishes.

Chia Seeds

Chia seeds are rich in healthy fats and fibre, making them ideal for the keto diet. They also contain plant compounds that may reduce inflammation and lower the risk of chronic diseases. Chia seeds can be blended into smoothies, stirred into yogurt or salads, or used to make keto crackers or breading for baked fish or chicken.

Olives and Olive Oil

Olives and olive oil are frequently included in many healthy diets due to their heart-healthy fats and anti-inflammatory properties. Olives are a convenient snack and can be added to salads or antipasti. Olive oil can be drizzled over grilled or sautéed veggies, used as a base for dressings, or paired with roasted meats or vegetables.

Coconuts and Coconut Oil

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, or use full-fat coconut milk for curries or roasting vegetables.

Fatty Fish

Fatty fish like salmon, tuna, anchovies, and sardines are excellent sources of heart-healthy omega-3 fatty acids. They are also rich in high-quality protein. Bake or grill fatty fish and serve them with roasted vegetables or stuff them into lettuce wraps or avocado.

Full-Fat Dairy

Full-fat dairy products like Greek yogurt, sour cream, and cheese are good sources of healthy fats. Just be mindful of the carb content and opt for unsweetened and full-fat options.

Eggs

Eggs are a perfect keto food, with about 65% fat and 35% protein. Make sure to eat the whole egg as the yolk is rich in essential nutrients. Hard-boil a batch of eggs for snacks, add mayonnaise for an egg salad, or make a scramble with low-carb veggies.

Healthy Oils

In addition to olive and avocado oil, other healthy oils to cook with or dress your food include walnut oil and avocado oil.

Other Tips:

• Choose fattier cuts of meat like organic chicken thighs with skin, well-marbled grass-fed beef, and 70/30 grass-fed ground beef.
• Use full-fat coconut milk for curries or roasting vegetables.
• Snack on high-fat seeds and nuts like sunflower seeds, almonds, or macadamia nuts.
• Add healthy fats to your hot drinks, such as grass-fed butter or MCT oil in coffee.
• Use multiple fat sources at mealtimes, like avocado with a fried egg and melted cheese.

Minimize carb consumption

Minimizing carb consumption is a key aspect of the keto diet and getting back into ketosis after cheating. Here are some detailed tips to help you minimize your carb intake:

• Stick to a low-carb diet: Keep your daily carb intake to a minimum. Aim for under 25-30 grams of carbs per day. This will force your body to use ketones instead of glycogen as its primary energy source, leading to increased fat burning.
• Choose keto-friendly foods: Opt for foods that are naturally low in carbs. Include more healthy fats such as avocado, nuts, olive oil, and coconut oil in your diet. About 70-80% of your diet and calorie requirements on keto should come from healthy fat sources, and these will help to suppress your appetite, as well as reduce any sugar and carb cravings.
• Meal prep and planning: Plan your meals ahead of time to ensure you always have keto-friendly options available. Prepare and batch cook your meals in advance to make it easier to stick to the diet.
• Avoid high-carb foods: Stay away from high-carb foods such as bread, pasta, potatoes, sugar, and processed foods. These will quickly kick you out of ketosis.
• Read labels and track your macros: Be mindful of hidden carbs in processed foods and seasonings. Track your macronutrient intake to ensure you stay within your desired limits, especially your net carbs.
• Dine out wisely: When eating out, scan the menu for keto-friendly options or ask for modifications. Choose dishes that are inherently keto or can be easily adapted, such as substituting vegetables for starchy sides.
• Avoid social situations that may tempt you: If you know you will be tempted by high-carb foods in certain social situations, try to avoid them or bring your own keto-friendly dish.
• Increase your healthy fat intake: Healthy fats help suppress appetite and reduce cravings for carbs and sugar. Include more avocado, nuts, olive oil, and other healthy fats in your diet.
• Be mindful of your electrolyte intake: As you reduce your carb intake, pay attention to your electrolyte levels. Consume electrolytes through food or supplements to prevent imbalances and lessen the effects of the keto flu.
• Stay hydrated: Drink plenty of water to prevent dehydration, which can cause symptoms such as fatigue and headaches. Aim for half your body weight in ounces of water per day, but adjust as needed based on your activity level.

Increase water and electrolytes intake

After a cheat meal, you may experience symptoms such as high blood sugar levels, intense sugar cravings, inflammation, low energy and brain fog, and keto flu symptoms. To get back into ketosis, it is recommended that you increase your water intake, be mindful of your electrolytes, and try intermittent fasting.

Increase Water Intake

• Drink until your urine is light yellow. This is a good indicator that you are well-hydrated. However, if you are taking B vitamin supplements, this may not be an accurate indicator as they can turn your urine bright yellow.
• Be mindful not to over-hydrate, as this can lead to electrolyte imbalances. The goal is to drink enough water to meet your body's needs.

Increase Electrolytes Intake

• Electrolytes such as sodium, potassium, and magnesium are crucial for maintaining proper hydration and fluid balance in the body.
• Keto dieters tend to excrete more salt, so it is important to deliberately increase your electrolyte intake.
• Here are some ways to increase your electrolytes:
• Salt/electrolyte tablets: These can be purchased from running stores and added to water. Choose options without added sugar.
• Lite salt: This has a higher potassium-to-sodium ratio than ordinary salt and can be added to warm water or used in cooking.
• Salt your food: A simple and effective way to increase your sodium intake.
• Mineral water: Mineral water is a good source of magnesium and calcium. It can be pricey, but even occasional consumption can be beneficial.
• Tap or bottled water: These also contain minerals but in lower amounts compared to mineral water.
• In addition to the above, you can also increase your electrolytes by consuming electrolyte-rich foods such as coconut water, avocados, beef, chicken, eggs, spinach, clams, salmon, lettuce, tomatoes, yogurt, and almonds.

By increasing your water and electrolytes intake, you can help your body get back into ketosis and alleviate some of the negative side effects of a cheat meal on the keto diet.

Frequently asked questions