Strategies For Getting Back On Track After Cheating On Keto

So, you cheated on keto. Now what?

First of all, don't beat yourself up about it. Many people on keto have cheat meals or days, and it's not necessarily a bad thing. In fact, some people find that building in the occasional treat helps them stick to their diet in the long term.

However, there are some negative consequences of eating high-carb, high-sugar foods on keto. Eating too many carbs will kick you out of ketosis, which could interfere with your weight loss goals. A cheat meal will also raise your blood sugar levels, which will then fall, causing an energy crash. It can also bring back carb cravings, and there's the risk of the dreaded keto flu.

If you do decide to have a cheat meal, try to make it a rare treat, and don't go overboard with the portion size. It's also a good idea to exercise on the same day, as this will help you get back into ketosis faster.

If you want to get back into ketosis as soon as possible, try intermittent fasting, or a fat fast. You could also try taking an MCT supplement, or increasing your exercise levels.

Test your ketone levels to see if you've been kicked out of ketosis

If you've cheated on your keto diet, you're likely out of ketosis. To find out, you can test your ketone levels. This will indicate whether you need to take steps to re-enter ketosis.

There are three main ways to test ketone levels: blood, urine, or breath. Blood testing is the most accurate and reliable method, but it is also the most expensive. Urine testing is the most cost-effective, but it is less reliable and accurate. Breath testing is a newer method that uses a handheld device to identify acetone, a type of ketone. However, this technology is still being studied for reliability and accuracy.

Blood testing involves using a meter and blood test strips. You will need to prick your finger to draw blood and apply a drop to the test strip inserted into the meter. The meter will then display your current ketone levels.

Urine testing involves using a urine ketone strip, which you dip into a urine sample and then compare the colour change to a provided colour array.

If you are testing your ketone levels after cheating on a keto diet, it is likely that you will need to take steps to re-enter ketosis. This process can take several days to one week, depending on your carb intake, metabolism, and activity levels.

Drink plenty of water to prevent dehydration and aid your transition back into ketosis

Drinking plenty of water is essential to prevent dehydration and aid your transition back into ketosis after a cheat day on the keto diet. Dehydration is a key sign of the keto flu, which you may experience after being kicked out of ketosis. Staying hydrated by drinking plenty of water will help you to avoid the keto flu and have a smoother transition back into ketosis.

Drinking water can also help you to feel more full, reducing hunger cravings. This is especially important when transitioning back into ketosis, as you may experience increased hunger and carb cravings.

However, it is important to be mindful of your electrolytes when increasing your water intake. Drinking too much water can flush out minerals such as sodium, calcium, magnesium, and potassium from your body, leading to negative side effects. To prevent this, snack on keto-friendly salty foods like roasted almonds, pepperoni, and olives, or sip on bone broth, which contains electrolytes. You can also take an electrolyte supplement.

In addition to drinking plenty of water, there are several other strategies you can use to get back into ketosis after a cheat day. These include intermittent fasting, increasing your fat intake, and exercising more. It is also important to have a positive and motivated mindset and not dwell on any negative feelings about cheating on your diet. Remember, what you do today is more important than what you did yesterday!

Increase your electrolyte intake to combat keto flu symptoms like fatigue, nausea and headaches

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 your body burns fat as its primary source of energy instead of carbohydrates.

When you restrict carbohydrates on a keto diet, you may experience the "keto flu", which includes symptoms such as fatigue, nausea, and headaches. This is often due to a deficiency in electrolytes, which are minerals that play an essential role in nerve communication and fluid balance in the body.

To combat keto flu symptoms, it is important to increase your intake of electrolytes such as sodium, magnesium, and potassium. Here are some ways to do this:

• Sprinkle salt onto your food or add it to your drinks. Opt for nutrient-dense salts rather than highly processed table salt.
• Eat magnesium-rich foods such as avocado and dark chocolate.
• Consume potassium-rich foods such as avocados, nuts (especially almonds), fish, beef, eggplant, and leafy greens.
• Drink bone broth, which contains electrolytes including sodium and potassium.
• Take an electrolyte supplement to ensure you're getting enough sodium, calcium, magnesium, and potassium.

By increasing your electrolyte intake, you can help alleviate the unpleasant symptoms of the keto flu and support your body's overall functioning.

Make sure you're getting enough fibre to avoid constipation and other digestive issues

Fibre is essential for a healthy digestive system, and it can be challenging to get enough fibre when transitioning to a ketogenic diet. Fibre is linked to relieving constipation and maintaining a healthy body weight.

When starting a ketogenic diet, it is common to experience constipation and other digestive issues. This is often due to a lack of fibre in the diet. Fibre is essential for a healthy digestive system, and it can be challenging to get enough fibre when following a ketogenic diet.

There are two types of fibre: insoluble and soluble. Insoluble fibre helps to add bulk to the stool and promotes regular bowel movements. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. This helps to slow down the digestion process and can help lower cholesterol and stabilise blood sugar levels.

Good sources of insoluble fibre include:

• Whole grains
• Wheat bran
• Nuts and seeds
• Legumes
• Potatoes
• Carrots

Good sources of soluble fibre include:

• Oats
• Legumes
• Nuts and seeds
• Fruits (especially berries)
• Cucumbers

It is important to include a variety of fibre-rich foods in your diet to ensure adequate intake of both types of fibre. Aim to include at least 25-30 grams of fibre per day from a variety of sources.

In addition to increasing fibre intake, staying hydrated is crucial for digestive health. Water helps to soften the stool and promote regular bowel movements. Aim to drink at least eight glasses of water per day.

If you are experiencing constipation or other digestive issues when transitioning to a ketogenic diet, increasing your fibre intake and staying hydrated can help alleviate these issues.

Try intermittent fasting to help your body enter ketosis

Intermittent fasting is a great way to help your body enter ketosis after cheating on your keto diet. This is because intermittent fasting depletes your glycogen stores, which are your body's stored form of carbohydrates. As your body enters a state of fasting, it will begin to burn through these glycogen stores, and in turn, start burning fat for fuel instead of carbohydrates. This process is known as ketosis, and it is the metabolic state that you are aiming for when following a keto diet.

There are several different types of intermittent fasting routines that you can try. One popular method is the 16/8 method, which involves eating during an eight-hour time frame and then fasting for the remaining 16 hours of the day. Another option is the 5:2 method, where you eat normally for five days and then restrict your calorie intake for two non-consecutive days. You could also try alternate-day fasting, where you eat a calorie-restricted diet every other day.

It's important to note that combining intermittent fasting with a keto diet may not be suitable for everyone. Pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting. Additionally, people with certain health conditions, such as diabetes or heart disease, should consult with a doctor before trying this combination.

If you decide to give it a try, make sure to drink plenty of water during your fasting periods to stay hydrated. It's also a good idea to speak with your doctor before starting any new diet or fasting routine.

Frequently asked questions