Keto eaters can cheat their diet sometimes. And it may bother them how to get back into ketosis quickly after cheating. You are reading this article because you have cheated your keto, you are planning to cheat, or you are just curious.
To start with, many factors come into play when it comes to getting back into ketosis quickly after cheating. The food(s) you ate and the quantity that you consumed are contributory factors. Your unique biological or genetic makeup also plays a role. The duration for which you cheated, as well as how well your body has adapted to keto eating are also important.
That is to say, re-entry time into keto may vary from case to case and from person to person. We can’t predict the exact duration it would take to get back. But we can prescribe ways to make your reentry into keto faster after you have created it.
Now, understand that some people tolerate carbs better than others. How long you have been eating keto also matters a lot. So if you have been on keto for long, a one-time cheat diet might not throw you out of keto completely. You are likely to still be in ketosis, maybe just a lower keto state.
So don’t be too hard on yourself because you ate a cheat meal. All you need to do to start with is to go back to the keto eating style. That, with a few other tips, will soon send your back fully into ketosis.
If Possible, Try Not to Cheat
Some people are reading this because they are contemplating whether or not to cheat. If that’s your case, please don’t. Remember, prevention is always better than cure.
Remember all the hard work you have put in to get into keto. Cheating will do a great disservice to these efforts. You have persevered thus far and it’s too late to turn back now.
Think of how you feel more alert mentally, lighter, and more energetic. Do you want to ruin all of that? Any significant cheating, even if it’s just one meal might hamper your success with weight loss hitherto. It can also make you somewhat sluggish or give you brain fog. It’s best to avoid these.
If your body is still adapting to keto, a cheat meal can make you experience the symptoms of keto flu again. And you might have to work hard against long-gone carb cravings again. Remember that carb craving can inspire more cheating episodes.
Yes, we know that everybody makes mistakes once in a while. So if you have created already, probably by mistake, it doesn’t have to be the end of your keto story. But what we are saying is that it’s best to avoid the stress as much as possible.
How to Get Back Into Ketosis Quickly After Cheating
If you have created already, you would need to take important steps to get yourself back into keto. Some steps are required. But some are only optional. But they are very helpful and would make your reentry faster:
1. Accept your mistake and get back on track
Come to terms with the fact that you have created. And make up your mind not to let things continue that way. This means that one cheat day must not turn into a whole week of cheating. If you are not careful, it can even become a month-long cheating spree!
Own your mistake, take responsibility for it, learn from the experience, and move ahead from it. Don’t think that you have ruined everything and you would need to wait for another week to return to keto eating. Keto eating doesn’t work that way.
It would be more harmful to continue cheating. And this is more likely to happen when you try to justify the fact that you cheated rather than accept your mistake.
So take responsibility and follow keto eating strictly. You should know already that there’s no other way to be back in keto than to stick with keto eating strictly. So know your macros and begin to track them again, as usual.
2. Drink lots of water
To reboot your keto, you should consider increasing your intake of water. This is good for 2 main reasons. Firstly, when you drink water, you would feel fuller. This can, in turn, reduce your hunger cravings.
More so, your body would be burning off glycogen stores from your cheat meal(s). As such, your body would be flushing out water alongside. You wouldn’t want to risk dehydration or headaches, or any other dehydration symptom. So drink enough water to substitute the lost water.
3. Get more electrolytes into your body
As you are drinking more water, you should also be conscious of how much electrolytes are in your body. Excess water intake can flush minerals out of your system. This adds to the potential adverse effects.
You can prevent electrolyte imbalance by snacking on keto-friendly foods, such as roasted almonds, olives, and pepperoni. Salty options are much better.
You could also take bone broth. It contains electrolytes, such as potassium and sodium, among others. You might also consider taking electrolyte supplements.
4. Try out intermittent fasting
This refers to a rotating eating and fasting schedule. This schedule can help to kick start your ketosis. There are many forms of intermittent fasting. You can search online to find one that suits you best.
5. Exercise Might Help Too
Don’t see exercise as a punishment for your cheating. See it as a good thing, regardless of whether you have cheated or not. Exercise would make your body send glycogen to be burned off by your muscles. As you burn glucose quickly, your body would transition into ketosis faster.
Exercising doesn’t mean that you should go on a marathon or start lifting heavy kettlebells. Moderate exercise will do. So don’t overdo any exercise regimen.
Overtraining is not good for you. If you do, your body would be forced to release cortisol or other stress hormones. The hormones would spike your levels of blood sugar and make ketosis harder for you to get back to.
How to get back into ketosis quickly after cheating might be hard. But it’s not something you can’t achieve. The tips in this article would make it achievable.