Strategies To Get Back Into Ketosis After A Cheat Day

The keto 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 keto diet is very strict, it is natural to be tempted by the occasional high-carb food. This is what is known as a 'cheat day'.

A cheat day can be a reward for all your hard work, but it can also have negative consequences. Eating too many carbs can kick your body out of ketosis, which can interfere with your weight loss goals. It can also lead to blood sugar spikes, which can trigger excessive insulin release and cause a sugar crash.

If you have had a cheat day, there are several steps you can take to get back on track. Firstly, return to a low-carb, high-fat diet right away and reduce your carbohydrate intake as much as possible. Incorporate fat-burning exercises such as high-intensity interval training (HIIT) to help deplete glycogen stores. Staying hydrated and replenishing essential minerals is also important to maintain fluid balance and support muscle function. Implementing an intermittent fasting plan can also help to speed up your transition back into ketosis.

Intermittent fasting

• Extend your fasting window: Aim for a 24-hour fast after a cheat day to give your body time to recover from high carbohydrate consumption. If possible, consider extending it to 36-48 hours, as this will allow you to take advantage of the additional fat-burning benefits of sleep.
• Stay hydrated: Drink plenty of fluids, such as plain green tea, coffee, and mineral water, during your fast. This will help flush out toxins and keep your body functioning optimally.
• Exercise: Incorporate exercises like high-intensity interval training (HIIT) to help deplete glycogen stores and accelerate fat burning. Aim to exercise in a fasted state to maximise results.
• Apple cider vinegar: Consume diluted apple cider vinegar, as it has been shown to lower blood sugar and insulin levels by up to 34%. It also helps to stabilise blood glucose levels, making it an excellent addition to your fasting routine.
• Healthy fats: Include foods rich in healthy fats, such as extra virgin olive oil and grass-fed or pastured meat. These stimulate the secretion of leptin and cholecystokinin (CCK), satiety hormones that reduce food intake.
• Electrolytes: Ensure adequate intake of electrolytes like sodium, potassium, and magnesium. Mineral water is a good source of these minerals and will help maintain fluid balance, nerve function, and energy levels.
• Monitor ketone levels: Use urine test strips or a ketone monitoring device to track your blood ketone levels. This will help you understand how your body is responding to the intermittent fasting and whether you are returning to ketosis.

By following these tips and sticking to your ketogenic diet, you can effectively use intermittent fasting to get back into ketosis and stay on track with your health and weight loss goals.

Track your carb intake

If you're following a keto diet, tracking your daily carb intake is essential to staying in ketosis. Here are some tips to help you monitor your carb intake and maintain your keto lifestyle:

• Understand your daily carb limit: On a keto diet, it's crucial to limit your net carb intake to stay in ketosis. For most people, this means consuming fewer than 50 grams of carbs per day. However, some individuals may need to restrict their carb intake to as little as 10-20 grams per day. Knowing your personal limit is essential for effective tracking.
• Use tracking tools: Utilize apps or food journals to record your daily carb intake. There are many user-friendly apps available that can help you track not only your carb intake but also your overall macronutrient intake and calories. This will help you stay within your desired limits.
• Read food labels: When grocery shopping, make it a habit to read nutrition labels. Check the amount of carbohydrates per serving, including sugar and fibre content. This will help you make informed choices about the foods you purchase and consume.
• Be mindful of hidden carbs: Carbohydrates can be found in many foods, even those that don't seem obviously carby. For example, dairy products, nuts, and some vegetables contain carbohydrates. Be mindful of these hidden carbs and factor them into your daily totals.
• Plan your meals: Planning your meals in advance can help you stay within your carb limits. Create meal plans that fit within your daily carb budget, and be mindful of portion sizes. This will make it easier to stick to your keto diet and avoid unexpected carb intake.
• Be cautious of condiments and sauces: Condiments and sauces, such as ketchup, barbecue sauce, and salad dressings, can often contain hidden carbs. These can quickly add up, so be sure to read the labels and measure out your portions accordingly.

By implementing these strategies, you can effectively track your carb intake and increase your chances of staying in ketosis after a cheat day. Remember, the key to success on the keto diet is consistency and accuracy in tracking your macronutrient intake.

Exercise more

Exercise is an important part of staying in ketosis after a cheat day. Physical activity depletes your body's stored form of carbohydrates, or glycogen stores, which in turn promotes ketosis.

If you've had a cheat day, it's a good idea to do some form of exercise the next day. Pick something you enjoy and work out for an amount of time that suits you. It's important to note that you shouldn't exercise to punish yourself or to try to burn off the calories you consumed. Instead, exercising after a cheat day can help you get back into ketosis faster and is also beneficial for your overall well-being.

If you want to exercise more after a cheat day, there are a few things you can do to make it more enjoyable and effective:

• Choose an activity you like: Pick an exercise or workout that you enjoy doing. This could be going for a walk, running, cycling, swimming, or practising yoga. By choosing an activity you like, you're more likely to stick with it and stay motivated.
• Vary your routine: To keep things interesting and challenging, vary your exercise routine. You can try different types of workouts, such as cardio, strength training, or high-intensity interval training (HIIT). This will not only prevent boredom but also ensure that you're working different muscle groups and improving your overall fitness.
• Set realistic goals: Set achievable goals that are tailored to your fitness level and schedule. For example, you could aim to exercise for 30 minutes, three times a week. This will help you stay consistent and avoid feeling overwhelmed.
• Find a workout partner: Working out with a friend or joining a fitness group can help keep you accountable and motivated. It can also make exercising more fun and social.
• Listen to your body: It's important to listen to your body and not overdo it. Make sure to warm up before exercising and cool down afterwards to prevent injuries. Rest when needed and stay hydrated throughout your workouts.

By incorporating these tips into your exercise routine, you'll be able to stay motivated, have fun, and effectively use exercise to get back into ketosis after a cheat day. Remember, the key is to be kind to yourself and view exercise as a way to promote both your physical and mental well-being.

Try a fat fast

A fat fast is a short-term, accelerated version of the keto diet, which can help you get back into ketosis after a cheat day. It involves eating a calorie-deficit diet, with 80-90% of your calories coming from fat. Typically, this means consuming 1,000-1,200 calories a day, with 80-90% derived from fat sources. This should be maintained for 2-5 days.

During a fat fast, you will eat 4 to 5 small meals a day, ranging from 200-250 calories each. Foods to include are:

• Nuts and nut butters
• Oils (coconut, avocado, olive, and mayonnaise)
• Full-fat dairy, including butter, cream cheese, and high-fat cheese
• Full-fat dairy alternatives, such as coconut milk or cream
• Small amounts of high-fat proteins like bacon
• Whole eggs and egg yolks
• Leafy greens cooked in fat

It is important to note that high-protein meats, such as chicken, are not included during a fat fast, as they can increase your protein intake too much and kick you out of the fat-burning state.

The benefit of a fat fast is that it depletes the body of carbohydrates and induces a state of ketosis more rapidly. It also creates a calorie deficit, aiding weight loss. However, this is an extreme diet that lacks many essential nutrients, and it may result in unhealthy muscle loss. It is not a sustainable, long-term solution.

Test your ketone levels

Testing your ketone levels is a concrete way to measure your progress and determine whether you are in ketosis. The optimal ketone range for weight loss is 0.5 to 3 millimoles per litre (mmol/L).

There are several ways to test your ketone levels: blood, breath, and urine tests. Blood ketone testing is the most accurate way to measure your ketone levels. It directly checks beta-hydroxybutyrate (BHB), the most abundant ketone. To test your blood ketone levels, you need a ketone blood meter and blood test strips. You can find these at most drug stores or online. Here's how you can test your blood ketone levels:

• Prepare the test kit.
• Wash and dry your hands or cleanse your finger with an alcohol swab.
• Insert a test strip into the ketone meter.
• Prick the side of your finger using a lancing device (usually included in blood ketone kits).
• Place a drop of blood on the test strip and wait about 10 seconds for the final reading.

While blood testing is the most accurate method, it can be expensive and inconvenient for some. In this case, urine testing is a more affordable and convenient alternative. Urine strips can be purchased at any local pharmacy. Here's how to test your urine ketone levels:

• Prepare the materials: a test strip and a clean or sterile specimen container.
• Collect a fresh urine sample in the container.
• Dip the reactive pad end of the strip into the urine specimen.
• Wait for about 40 seconds.
• Check and match the colour of the reactive pad with the colour chart on the strip container or test kit wrapper.

Note that urine testing is less accurate than blood testing and can be affected by factors such as dehydration.

Breath testing is another way to measure ketone levels. It measures acetone, the least abundant ketone, that is exhaled through your breath. Breath testing devices are generally expensive and slightly less accurate than blood testing. However, they are painless, convenient, and do not require additional supplies like lancets or strips.

Regardless of the testing method, it is important to test your ketone levels consistently at the same time each day for accurate results. Testing in the morning while fasted is generally recommended as it provides a good baseline for comparison over time. Additionally, testing before meals is ideal, as consumption of food will cause your ketone levels to decrease.

Frequently asked questions