Strategies To Get Back On Track After A Keto Binge

The ketogenic diet is a popular choice for those looking to lose weight, but many keto dieters tend to give in to a carb binge every now and then. Fortunately, it's easy to get back on track. Here are some tips to help you get back into ketosis after a binge:

- Ease back into the diet: Instead of cutting out carbs all at once, gradually reduce your carb intake over several days until you reach the appropriate deficit for keto (fewer than about 20-50 grams each day).

- Exercise in moderation: Light cardio, aerobics, or careful weight training can help keep you healthy and boost your energy levels during the transition back to keto.

- Supplement your electrolytes: On keto, your body may miss out on common sources of electrolytes, which can cause dehydration. You can get those electrolytes back by eating leafy greens, sunflower and pumpkin seeds, or taking electrolyte supplements.

- Stay hydrated: Drink plenty of water (aim for 8 glasses a day) to replace the liquids lost due to the diuretic effect of a low-carb diet.

- Get enough rest: Getting back on keto can be an adjustment, so make sure to get enough sleep and consider taking Epsom salt baths or drinking chamomile tea to relax.

- Don't give up: It takes about two to four days for your body to enter ketosis, and you may experience symptoms like brain fog, headaches, and fatigue during this transition. Stick with it, and your body will likely adapt within a week.

- Let go of a perfectionist mindset: Having an all-or-nothing attitude can lead to yo-yo dieting. Instead, view keto as a lifestyle change and build in times for treats and rewards.

- Set reasonable, achievable goals: Start small, such as committing to eating keto-friendly foods for the day and getting in a 15-minute walk. This will help you stay motivated and set you up for future success.

- Gradually reduce carbs: Instead of quitting carbs 'cold turkey,' lower your carb intake by 25 grams per day until you reach your goal. This will make the transition back to keto more comfortable.

- Increase your salt intake: Adding about 2,000 milligrams of sodium (about a teaspoon of table salt) to your meals each day can help counteract the symptoms of keto flu, such as fatigue, irritability, and dizziness. However, people with high blood pressure should consult their doctor before increasing salt intake.

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 and how to adjust your diet gradually:

Avoid Shocking Your Body

Abruptly cutting off carbs can be a shock to your body, especially if you have been consuming a significant amount of carbohydrates in your diet. Instead, it is recommended to scale back gradually by reducing your carb intake bit by bit until you comfortably transition into a low-carb diet. This approach allows your body to adjust and reduces the risk of straining your body.

Avoid Nutritional Deficiencies

Carbohydrates are a source of energy for the body and provide essential nutrients. Quitting carbs cold turkey may lead to nutritional deficiencies, including a lack of electrolytes, which are crucial for maintaining proper body function. By gradually reducing your carb intake, you can ensure that your body still receives the necessary nutrients while you adjust your diet.

Manage Cravings and Avoid Relapse

When you quit carbs cold turkey, intense cravings for carbohydrate-rich foods can occur, and you may be more likely to relapse. By gradually reducing your carb intake, you can manage these cravings and develop healthier eating habits. This gradual approach allows you to retrain your body to derive energy from other sources, such as healthy fats, without feeling super hungry and irritable.

Give Your Body Time to Adjust

Transitioning to a low-carb diet can be a significant change for your body, and it needs time to adjust. By quitting carbs gradually, you give your body the time it needs to adapt to using fat as its primary fuel source. This gradual transition can help you avoid some of the unpleasant side effects associated with a sudden reduction in carb intake, such as fatigue, dizziness, and headaches, also known as the "keto flu."

Maintain a Balanced Diet

Quitting carbs cold turkey can lead to an imbalanced diet. Carbohydrates are one of the three essential macronutrients, along with protein and fat. By gradually reducing your carb intake, you can ensure that you still consume a balanced and varied diet that includes all the necessary nutrients your body needs to function optimally.

Remember, the best approach is the one that works for you. If you decide to quit carbs, do it gradually and listen to your body. Consult a registered dietician or nutritionist to guide you through this process and ensure you are meeting your nutritional needs.

Stay hydrated

Staying hydrated is essential when getting back on keto after a binge. The keto diet is low in carbs, which can lead to a lack of electrolytes, causing your body to excrete more liquids. Therefore, it is crucial to replace lost fluids by drinking plenty of water. The recommended amount is eight glasses per day, but you may need to adjust this depending on how you feel. Listen to your body and drink more if you feel dehydrated.

Dehydration can be a concern when getting back on keto, as it is one of the symptoms of "keto flu," a collection of symptoms that can occur during the transition back to the keto diet. These symptoms include brain fog, headaches, nausea, fatigue, and difficulty sleeping. Staying hydrated can help counteract these effects and make the transition back to keto smoother.

In addition to water, you can also boost your hydration and electrolyte levels by consuming Epsom salt baths. This can help you relax while also providing a boost of electrolytes to your body.

Exercise in moderation

Exercise is an important part of maintaining a healthy lifestyle, and this remains true even after a binge day on keto. However, it is crucial to exercise in moderation, especially when getting back into ketosis. Here are some tips to help you exercise sensibly:

Listen to Your Body

Firstly, understand that being in a state of ketosis can cause fatigue, lightheadedness, or a lack of energy. Therefore, it is essential to keep up with your fitness without wearing yourself out. Overdoing it can lead to further exhaustion and negatively impact your recovery. Always listen to your body and adjust your workouts accordingly.

Opt for Lighter Exercises

Instead of high-intensity workouts, opt for lighter exercises such as light cardio, aerobics, or careful weight training. These activities will help boost your energy levels without causing excessive fatigue. Light cardio exercises include walking, light jogging, cycling, or swimming. You can also try low-impact aerobic exercises like water aerobics, brisk walking, or light dancing.

Stay Consistent

Consistency is key when it comes to exercise. Aim for regular workouts, even if they are shorter in duration. For example, a 30-minute walk each day is better than an intense 2-hour workout once a week. Consistency will help you maintain your fitness level and keep your energy up as you get back on track with keto.

Focus on Recovery

Getting back on keto can be demanding, and the adjustment period can wear you out. Ensure you get enough rest and focus on recovery. You can also take Epsom salt baths to relax and boost your electrolytes, and drink chamomile tea to soothe your nerves. Remember, exercising tired muscles can lead to injury, so give your body the time it needs to recover.

Stay Properly Fueled

When exercising, ensure you are properly fueled by staying hydrated and maintaining adequate electrolyte levels. Keto diets are low in carbs, which can lead to a lack of electrolytes, so be mindful of this, especially when working out. Eat electrolyte-rich foods like leafy greens, sunflower seeds, and pumpkin seeds. Also, drink plenty of water to stay hydrated before, during, and after your workouts.

Eat more plant-based foods

If you're looking to get back on keto after a binge, eating more plant-based foods is a great way to do it. Here's what you need to know:

The plant-based keto diet, also known as the ketotarian diet, is a low-carb, high-fat, and moderate protein eating plan that focuses on plant-based foods. This diet is perfect for those who want the benefits of keto without all the meat. The goal is to obtain fat and protein from plant-based sources while keeping carbohydrates low.

What to Eat on a Plant-Based Keto Diet:

The plant-based keto diet is all about getting plenty of healthy fats and proteins from plant sources while limiting carbs. Here are some foods to focus on:

• Fats: Avocado and its oil, coconut and its oil, olive and its oil, red palm oil, MCT oil, seeds, nuts, and their butters.
• Proteins: Tempeh, fish, and plant-based proteins like hemp seeds, seitan, tofu, and tempeh.
• Low-starch vegetables: Cauliflower, zucchini, Swiss chard, mushrooms, asparagus, celery, spinach, bok choy, broccoli, rabe, cabbage, kale, Brussels sprouts, and lettuces.
• Low-carb fruits: Strawberries, raspberries, blackberries, lemon, and grapefruit.

What Not to Eat on a Plant-Based Keto Diet:

When following a plant-based keto diet, it's important to avoid meat, beef, chicken, pork, and non-fermented soy products like tofu and black soybeans. It's also crucial to limit high-carb nuts like chestnuts, cashews, and pistachios.

Tips for Following a Plant-Based Keto Diet:

• Check with your doctor: Consult with your physician before starting any new diet, especially if you have underlying health conditions.
• Prepare for criticism: Don't be discouraged by others' opinions. Stay focused on your goals and know that you have the support of your doctor and fellow plant-based keto followers.
• Manage expectations: Understand that the plant-based keto diet is restrictive and may be challenging to follow long-term. It's important to prepare yourself for potential challenges and have a plan to stay on track.
• Give it time: It takes time for your body to adjust to any new diet. Give the plant-based keto diet at least eight weeks to see how your body responds and to allow yourself to get used to the new way of eating.
• Stay hydrated and rested: Transitioning to a low-carb diet can be tiring, so make sure to drink plenty of water and get enough rest.
• Supplement with electrolytes: Keto can impact your body's electrolyte levels, so consider taking an electrolyte supplement or eating more leafy greens and seeds to support your body.

Plan ahead

Planning ahead is a great way to avoid binge eating. Here are some tips to help you plan ahead and stay on track with your keto diet:

Set Reasonable and Achievable Goals

It is important to set realistic goals that you can achieve. Instead of aiming for perfection, start small, such as committing to eating keto-friendly meals for the day and getting some exercise, like a 15-minute walk. Setting reasonable goals will help you stay motivated and increase your chances of success in the future.

Have a Game Plan

Create a daily plan that includes your meals and exercise routine. Make a weekly meal plan or grocery list that you can follow to stay on track. This will make it easier to stick to your keto diet and avoid binge eating.

Know Your Carb Limit and Track Your Intake

To get back into ketosis, it is crucial to monitor your carb intake. Use a food tracker app to ensure you don't exceed your daily carb limit, which is typically around 20 grams. This will help you make better food choices and avoid binge eating.

Keep Keto-Friendly Foods Readily Available

Stock up on keto-friendly foods and snacks to satisfy your cravings. Bacon strips, cucumbers with avocado mayo, chocolate, and nut butter are some indulgent yet keto-friendly options. Having these foods on hand can help you stay on track and avoid reaching for non-keto snacks.

Be Prepared for Cravings

Cravings are a normal part of any diet, and it's okay to give in to them occasionally. However, make sure you have a plan to manage your cravings when they strike. Keep non-keto foods out of the house, or at least out of sight, to reduce temptation. Opt for keto-friendly alternatives when possible, such as keto pizza or cookies.

Try a More Sustainable Version of Keto

Some people may find the strict restrictions of the keto diet challenging to maintain. Consider a more flexible approach, such as the Cyclical Ketogenic Diet (CKD), which involves eating keto during the weekdays and allowing for higher-carb meals on the weekends. This can make the keto diet more mentally manageable and help you stay on track in the long run.

Frequently asked questions