Strategies To Get Back On Track Post-Carb Binge On Keto

It's easy to fall off the keto wagon, but it's also easy to get back on track. After a carb binge, it's normal to feel guilty, but it's important to let go of those negative feelings and use the experience as a teaching tool to resist future binges. To get back into ketosis, you can try intermittent fasting, drinking plenty of water, exercising, and getting enough sleep. Staying hydrated and supplementing with electrolytes are also key to getting back on keto after a carb binge.

Drink plenty of water

Drinking plenty of water is a crucial step in getting back on track after a carb binge and returning to ketosis. Here are some reasons why:

Prevent Dehydration

The keto diet is low in carbs, which can lead to a lack of electrolytes. This electrolyte deficiency can cause dehydration, making it more challenging to get back into ketosis. Drinking plenty of water helps prevent dehydration and keeps your body healthy during this transition.

Combat Fasting Headaches

When you're getting back into ketosis, it's common to practice intermittent fasting, which allows your body to use its glycogen stores and transition to burning ketones for fuel. However, fasting headaches are a normal side effect, and increasing your water intake can help alleviate these headaches.

Flush Out Toxins

Water is essential for detoxification. When you're in the process of getting back into ketosis, your body is adjusting its fuel source, and drinking water helps flush out toxins and support your body's natural detoxification processes.

Support Digestion

Drinking adequate water is crucial for healthy digestion. It helps move food through your digestive tract, supports the absorption of nutrients, and promotes regular bowel movements. This is especially important when adjusting your diet, as your digestive system may need extra support during this time.

Replenish Lost Fluids

When you're in ketosis, your body tends to excrete more fluids. Drinking plenty of water helps replenish these lost fluids and ensures your body stays properly hydrated. Aim for the recommended eight glasses of water per day, and listen to your body to determine if you need more.

Remember, it's important to also focus on getting enough electrolytes, as they are crucial for maintaining proper fluid balance in the body. You can increase your electrolyte intake by consuming leafy greens, sunflower and pumpkin seeds, or electrolyte supplements.

Exercise

It is recommended to exercise in moderation, as being in a state of ketosis can cause fatigue, lightheadedness, or lack of energy. Try light cardio, aerobics, or careful weight training to stay healthy and keep your energy up. You could also try extending your yoga flow by 10 minutes, adding a few more reps to your workout, or running a few more blocks. This will help your body to use up your carb reserves to supply your muscles with the fuel they need.

However, it is important not to overdo it, as overtraining will force your body to release stress hormones, which can raise your blood sugar and cause you to lose muscle mass. This will make ketosis much harder to achieve.

Get plenty of sleep

Getting plenty of sleep is an important part of recovering from a carb binge and getting back into ketosis. Sleep has a direct impact on your overall health, and studies have shown that a lack of sleep can increase hunger and cravings for carbs. When you are sleep-deprived, your body is also less effective at using insulin.

To get back into ketosis, it is important to get enough rest. This adjustment period can be tiring, so be sure to go to bed early and don't overwork yourself. Taking Epsom salt baths can help you relax, and chamomile tea can soothe your nerves.

Additionally, your body's best chance of resetting and repairing itself occurs during sleep. When adults get less than eight hours of sleep, they experience increased hunger and cravings for carbs the next day, along with decreased willpower to resist them. Cells also become 30% less efficient at using insulin.

So, if you want to get back into ketosis and maintain your keto lifestyle, make sure you are getting adequate, quality sleep.

Take exogenous ketones

Taking exogenous ketones is a way to supplement your body with ketones, which can help blood glucose decrease significantly. Exogenous ketones are supplements that can help a person achieve ketosis while being slightly less strict about their diet.

Exogenous ketones are ketones that come from a synthetic source outside your body. The two main forms of ketone supplements are ketone salts and ketone esters. Ketone salts are ketones bound to a salt, typically sodium, potassium, calcium, or magnesium. They are most often found in powder form and mixed with liquid. Ketone esters are ketones linked to another compound and packaged in liquid form. They are the most potent type of exogenous ketone supplement but can be very expensive and have an unpleasant taste.

Exogenous ketone supplements are generally considered safe and effective for increasing ketone body concentrations, but the long-term effects are unknown. Some reported side effects include nausea, diarrhea, and stomach discomfort.

While exogenous ketones can help you get back into ketosis, they are unlikely to induce or maintain ketosis alongside an unsuitable diet. If you are thinking of taking exogenous ketones, it is recommended that you talk to a doctor first to test your electrolyte balance and assess whether the supplements are safe to use with any other medications you are taking.

Eat high-fat meals and snacks

Eating high-fat meals and snacks is crucial when getting back into ketosis after a carb binge. On the keto diet, 70-80% of your daily calorie intake should come from fat. Eating plenty of fats can decrease sugar and carb cravings when trying to enter ketosis.

Some great sources of fat include:

• Avocado
• Coconut oil
• Olive oil
• MCT oil powder
• Nuts and seeds
• Bacon
• Salmon fillet
• Almonds
• Pepperoni
• Olives

You can also supplement your fat intake by drizzling olive oil or another keto-friendly oil on top of your meals.

Frequently asked questions