Candy Hangover? Cheated on the keto diet and now you want all the leftover candy in sight? It happens. Here’s what to expect plus some awesome tips for total body reboot.
First Things First!
Don’t beat yourself up about it! It happens! Don’t make any false presumptions based on how you look or what the scale tells you because it’s more than likely that if you gained a ton of weight then it’s probably just water weight and bloating. Even though we are trying to get healthier or lose some unwanted weight or both that does not mean that you can’t enjoy life a little bit. Eating some candy on Halloween is not the end of the world. If eating a piece of candy or two helps you feel not so “deprived” then go for it. That’s a solid psychological benefit if you ask me and could actually help you stick to your keto diet a lot longer!
Ok, now that I’ve got that out, what you going to do to get back into ketosis quickly?
Using Fasting To Get Back To Keto Quick
Loads of articles I’ve read over the years say the quickest way back is to fast as long as possible the next day. There’s tons of benefits of intermittent fasting but I’ll let you do your own research on that one. Just take my word for it. I’d recommend trying to fast for at least 12 hours.
Here are some examples of a 12 hour fast:
1.Stop eating at 8 pm and don’t have any calories at all (even cream in your coffee) until 8 am.
2. Finish eating at midnight and don’t have any calories until noon the next day.
This will give your body the chance to use up the carbs and sugar you just ate as well as fat stores you already have. If you have extremely awesome willpower, turn that fasting up to 16 hours.
Exercise those evil carbs away!
So let’s say you just ate 160g of carbs and completely topped off your body’s glycogen stores. Exercising is one great way to use them up before your body turns them into stored fat. Grab your bestie, grab some videos on YouTube, or grab a stroller and take it outside for some running or slow jogging. But not just ONCE. Do it a few times the first couple days of your cheat.
If you already go to a gym regularly ramp up your normal routine with some extra cardio to help burn up those glycogen stores.
Cardio in a fasted state is perfect for liver glycogen depletion and you should consider doing it in the morning so that you could get into ketosis as soon as possible.
Strictly Limit Your Carbs
Get right back on track. I know you probably feel like a big pile of poop this morning if you had some extra sugar last night. This in itself should be enough motivation to get you right back on track! Get back to limiting those carbs to 15-20 g a day. It’s time to be a little more strict with yourself than normal. If you’re not sure what your carb limit is, calculate your macros here. Download carb manager and get to it!
Also, maybe now is the time to try out some new recipes so you don’t feel so stuck in a rut that you cave and eat more cheat foods.
Include Coconut Oil in Your Diet
Eating coconut oil can help you get into ketosis. It contains fats called medium-chain triglycerides (MCTs). Unlike most fats, MCTs are rapidly absorbed and taken directly to the liver, where they can be used immediately for energy or converted into ketones. Have yourself a bulletproof coffee when you break your fast the next day after your cheat.
Exogenous ketones are a type of supplement that raises ketone levels in your blood, mimicking a state of ketosis and providing you with increased energy and mental focus. They can be a great addition to a keto diet, especially before exercise or for long workdays.
There are times when eating a fully ketogenic diet is not realistic or when you want to get the benefits of a keto diet without restricting carbs as much.
Here are just a few reasons why you might want to try exogenous ketones:
-When keto is too restrictive, and you eat a few more carbs than you should. Exogenous ketones can provide you with the energy and mental clarity of keto without the restriction.
-Holidays and travel when a strict keto diet isn’t as realistic.
-When your energy is low — usually when you’re first transitioning into ketosis. Exogenous ketones can give you the boost of mental and physical performance you need.
-In between keto meals for more energy and mental clarity.
-For athletes who typically rely on carbs for performance. BHB powder or pills can offer a clean, efficient form of energy that can fuel your training sessions and allow you to stay in ketosis, unlike carbohydrates.
–If you eat too many carbs, you can take exogenous ketones to get you back into ketosis rapidly instead of waiting 2-3 days.
How Long Does It Take To Get Back Into Ketosis?
Honestly, depends on how bad the cheat is. Anywhere from 12 hours to 48 hours is usually the case. This all depends on how fat adapted you were before the cheat, if you exercise, if you strictly limit the carbs the very next day, etc.
Use keto urine strips or the Keto-mojo to test your ketones but those in ketosis prior, know that feeling of ketosis and I’m sure you’ll recognize the signs again in a few days.
A 3 Day Fat Fast or Reboot For Quick Ketosis
The fat fast is a technique brought by Dr. Atkins’ New Diet Revolution – used by people who are metabolically resistant and have trouble with their induction. Let me first say that fat fasting should be used in 2 situations and 2 situations only:
Breaking through a 2 week or longer plateau.
Inducing yourself into ketosis quicker, whether you are just starting keto or you had a cheat day.
If you’re the type of person that loses weight easily and you are NOT hitting a plateau, then fat fasting should NOT be used. It can be potentially dangerous for someone that is not metabolically resistant, or for someone that is not on a plateau.
You should not fat fast consistently. Like I said, it is only for people starting a ketogenic diet and want to be inducted into ketosis faster, or for people that are on a long (2 weeks or more) plateau.
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Toni Sweeney is a Triple Certified Ketogenic Diet and Primal Health Coach and weight loss expert who personally lost 80 pounds while making a total lifestyle change. The founder of TS Transformations, her formulas and plans has helped thousands of women lose weight and keep it off forever.