If you’ve been on a Keto Diet for a while and then you slip up and over eat, you may have a tough time getting back in to ketosis. Here are a few tips to help ease back into ketosis and get back on track.
When you start a new diet, you should keep up with it consistently. It will not be easy, but it is possible. Then, if you slip-up, you will not get discouraged. You will know that that is part of the process and you will get back on track.
What happens when you deviate from a balanced diet?
You’re watching your carb intake closely and resisting temptations, but something is bothering you. Maybe you took your family out for ice cream, your colleagues ordered pizza for lunch, or the cinnamon roll at the café looked too good to pass up. Whatever triggers your desire is OK….. it happens.
There is no such thing as a perfect diet. It is important to know how to return to ketosis and continue the keto diet.
So what is the fastest way to get back into ketosis?
How you return to a state of ketosis depends on several things. How long were you on the keto diet before the slump? How much did you spend? Was it just one meal or did the deception last the entire holiday? It can take one to three days to get back into ketosis if you’ve been following the keto diet for a while. But if you’re new to keto, it will probably take more than a few days.
To return to ketosis, try the following approaches
Keep track of your food intake.
Make sure you follow a strict keto diet. This means that your total carbohydrate intake should not exceed 20 grams per day. To be sure, count total carbs, not net carbs. Maintain a moderate protein intake, which for most people is usually between 60 and 80 grams of protein per day. And don’t be afraid to add healthy fats!
Do you want to track your food consumption? These two smartphone applications make all the difference!
Keep it simple.
Commit to eating only basic foods for a week. Focus on eating eggs, meat, cheese, butter, olive oil and green leafy vegetables. This type of diet leaves little room for error and ensures that your carbohydrate intake is low enough to enter ketosis.
Check out what I eat regularly on the keto diet!
Fasting is an excellent way to get your body back into ketosis. If fasting is new to you, start with 12 hours of fasting between dinner and the first meal of the next day. If you are familiar with fasting, try fasting for 16 to 18 hours at six to eight hour intervals. During fasting, you will be in a state of ketosis.
When you eat, make sure you stay on a strict ketone diet to maintain ketosis.
Get a boost from extra ketones.
If you really need an extra push to get back into ketosis, you can try taking extra or exogenous ketones. Studies have shown that exogenous ketones cause ketosis. When using exogenous ketones, it is advisable to follow a strict ketone diet to get the full benefit. If you are still following a high-carb diet, there is no need to use exogenous ketones.
Aren’t exogenous ketones good for you? You can also try MCT oil. MCT oil has also been shown to promote ketosis. It is also much more accessible than exogenous ketones.
Exercise.
More exercise forces your body to burn off excess glucose from overconsumption of carbohydrates. If you can exercise while fasting, this will help you return to ketosis faster. And you don’t have to go on an exercise spree – try adding an extra ten minutes of walking into your day.
Here are 10 easy ways to get your body moving every day!
Remember that slip happens …. That’s life!
If you’ve lost your way, use the suggestions in this article as a toolbox to begin the process of returning to ketosis. Most importantly, your overall diet should be consistent with the keto diet.
How Collin combats sugar cravings with keto!
How do you know if you are back in ketosis? Pay attention to these signals and discover our favorite tools for measuring ketone levels.
Are you feeling stuck with the keto? Here are some tips to help you out!{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”Why can’t I get into ketosis again?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” If you have been in ketosis for a long time, it can be difficult to get back into ketosis. This is because your body has adapted to the state of ketosis and will need some time to adjust back.”}},{“@type”:”Question”,”name”:”What happens if I slip up on keto?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” If you slip up on keto, it’s not the end of the world. You can always start again and get back on track.”}},{“@type”:”Question”,”name”:”How do I get my Keto back after cheat day?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” If you are trying to get your Keto back after a cheat day, it is important to understand that the body will need time to recover. It is recommended that you wait at least 3 days before attempting a Keto diet again.”}}]}
Frequently Asked Questions
Why can’t I get into ketosis again?
If you have been in ketosis for a long time, it can be difficult to get back into ketosis. This is because your body has adapted to the state of ketosis and will need some time to adjust back.
What happens if I slip up on keto?
If you slip up on keto, it’s not the end of the world. You can always start again and get back on track.
How do I get my Keto back after cheat day?
If you are trying to get your Keto back after a cheat day, it is important to understand that the body will need time to recover. It is recommended that you wait at least 3 days before attempting a Keto diet again.
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