Did you just cheat on keto? Are you struggling with this way of eating (KETO). You are not alone. This page is all about how to get back on track after cheating on keto.
Perhaps you went overboard over the holidays or you had a small slip. Maybe you went overboard with alchohol or beer. Regardless of what happened NOW is the perfect time to refocus.
Before we dive into it, I want to remind you that no one is perfect. So please don’t beat yourself up. We all mess up from time to time. But NOW is the perfect time to leave the cheat day in the past and focus on the future.
What to Do after Cheating on Keto
The easiest way to bounce back after cheating on keto is to start over again from the beginning. This means to simply eliminate all carbohydrates from you diet and increase you healthy fats like avocado and eggs. If you have really fallen off the wagon, you may find that the first couple days are tough, just like the first time. This is because you system is going to be craving the carbs. But don’t worry. The cravings should go away after a few days. Just keep with it.
Intermittent fasting is a great way to get you body back into ketosis quickly. Intermittent Fasting is when you eat during a window and don’t eat during the rest of the time. For example. If you are doing an 8-hour window (8/16) Then you may not eat breakfast (or break your fast) until 11:00 am and you will stop eating 8 hours later. So you would not eat after 7.
I would slowly make my eating window smaller. So day two might look like this: 6 hour eating window (6/18) I would break my fast at noon and stop eating at 6:00.
On day 3, I would make my window even smaller and have a 4-hour window (20/4). So I may only eat between the hours of 2 and 6.
On day 4 I would start eating just one meal a day.
If you have done intermittent fasting in the past you know that once you are fat adapted, you hunger goes away so this schedule is pretty easy to follow.
To help keep you motivated, I highly suggest you read motivating books on keto and intermittent fasting. Some of the best Keto teachers that I follow are:
These are the ten foods to avoid to be healthy and lose weight.
Many people have a good idea what to eat and what not to eat when they are following a healthy lifestyle, however there is a lot of mixed information out there. Often without realizing it, we are sabotaging our healthy way of eating.
This is why I created this post. I wanted to list for you the 10 Foods to avoid when trying to lose weight and get healthy.
The truth is milk is not very good for you. It is not good at all because it contains lactose which adults don’t digest very well. Milk contains lactose which is simply milk sugar.
This is the thing that makes many adults sick and fat. Milk does not do the body good. Milk is great for little kids because we want them to grow and get bigger, but milk really isn’t so good for grown-ups. Skim milk is the worst of all because all the healthy fat has been removed.
I eliminated milk from my diet when I went low carb and I have never missed it. I no longer ever have stomach issues.
Note though, not all dairy (milk) is bad. For example, I love heavy whipping cream in my coffee. It has almost zero protein or sugar. If you love milk and switching to cream is too drastic for you, maybe try some half-and-half. It has much less sugar than milk it isn’t as heavy as cream. But really you should try cream in your coffee! I love it.
If you are a milk fan and want to learn more about why milk isn’t good for you, I highly recommend you do some research. I would start with visiting Dr. Ken Berry the author of Lies My Doctor Told Me. This book was eye opening for me.
I highly recommend removing all grains from your diet. Only in modern history have we eaten grains. Grains are genetically modified and inflammatory and yet, grains make you fat. Grains are wheat, corn, oats and rice. These are all starches and carbs. They are not healthy and turn to sugar (glucose) once they are digested. Whole grain is just as bad as cereal and donuts. It is just as bad because it raises your sugar. If you want to stop gaining weight and get healthy.
Many people have a bad reaction to the glucose in wheat and have become gluten free. Perhaps are bodies are trying to tell us something about wheat.
Read Grain Brain to learn more about the effects of grain.
Other Starches like potatoes, corn or rice
It really is all about keeping your blood sugar low. And starchy foods like potatoes, corn and rice all turn to sugar in your blood stream. Bottom line is, if you want to lose weight you need to eliminate the starches from your diet.
Juices and Sugary Drinks
Years ago before I started a low carb lifestyle I gave up soda and almost immediately lost 10 pounds. Sodas including diet sodas are not good for you. And fruit juices are just as bad. Orange juice for example has as much sugar as a soda. If you really want the juice, you are better off eating an orange. It will still raise your sugar but it is better than the juice. I think if I drank orange juice today after being low carb for so long, it would put me in a coma.
Fruits contain fructose which is another word for sugar. Although they are natural and made by God, if you are trying to lose weight, I would avoid them. You could add them back eventually. I eat fruit, I stick with berries as they have less sugar than the rest and they are high in fiber.
Diet or Low Fat Products
Just know this. If it is processed (in a box) it is probably not good for you. Product marked fat free or low fat are most likely packed with sugar. And foods that say no sugar or low sugar are probably made with an inflammatory processed oil. Just stay away from processed diet products.
When it comes to oils keep in mind that any fat that comes from a genetically modified grain is no good. So this would mean soy, corn, canola, and cottonseed isn’t very good. And trans fats or foods that are hydrogenated like margarine are literally fake foods. Don’t eat them. They are very inflammatory. They are hidden in many processed foods. It is important to read the labels. And I would stay away from vegetable oil as well. I assure you there are not veggies in the highly processed oil.
The best veggies to eat are the leafy green veggies that grow above the ground. The root veggies like potatoes tend to be more starchy and turn to sugar once digested. Yes, even sweet potatoes turn to sugar. I would be careful with the amount of starchy vegetables while losing weight.
Bottom line, it really is about keeping your sugar low so you can lose weight. But the real win here is you will reduce inflammation and feel better! I eliminated these foods and my head aches went away. I never got another sinus infection. My joints stopped aching. I had more energy. In a lot of ways obesity is really a side effect of inflammation.
Have you hit a weight loss plateau? Or perhaps you are not losing weight on keto.
Keep in mind that the entire goal of this lifestyle is to get healthy first. We are all different. Many people see weight loss right away. Many loose as they go along. And yet others need to heal their body on the inside in order to lose the weight. The body is sort of cool as to how it protects us. You see when we under stress and unhealthy our body holds on to fat, especially in the mid section as a sort of protection. As we heal and begin to use that fat as fuel, the body will slowly begin to thin out.
The scale only gives you a number. Your lack of body weight doesn’t account for all of the good things you have changed on the inside. This is an important point that I learned from Dr. Berg. He says that there are better indicators to look for. And he is 100% correct. When I was in the process of losing my 60 pounds, there was many weeks that I was on a sort of plateau. I didn’t see any change to the scale yet there were many indicators that I was healing my body.
You see often the weight loss that you see on the scale is actually water weight. Especially if someone loses more than 2 pounds. Anything over 2 is most likely water weight. So when someone first starts a keto diet, they may lose a lot of water that they have been retaining. This is a good thing because it is a part of healing. As the body heals, this loss of water weight may slow down or even stop. This is NOT the time to quit this way of eating! No! You need to continue and let your body do what it needs to do to help you get healthy.
There are subtle changes that show this way of eating is working. I have listed some that I experienced below. But the biggest indicator was the tape measure around my belly button and the fact that my clothes kept getting loser.
Here are some of the other indications that I experience…
I felt amazing! The energy is over the top and I no longer felt the urge to nap in the afternoon. My energy lasted all day.
My clothes continued to get loser.
I found that I became more emotionally stable. Meaning I didn’t cry as easily and I handled stress much better.
I began sleeping through the night and getting a deeper sleep. I woke up energetic and ready for the day.
My chronic sinus problems and many alergies went away.
One day I woke up and realized that my knees and joints no longer hurt.
It isn’t about a number on a scale! It’s about the quality of life! Its about how you feel! Its about health and self esteem!
If you are not seeing the scale move but you are seeing some of the other changes than keep pushing on! And don’t quit.
Keep in mind, it took you years to get unhealthy. You may not see results overnight. But don’t quit on yourself or self sabotage by stressing over a simple number on the scale. If you need to, pack the scale away for a month or two and just let your body heal.
Often when people are looking to lose weight it is easier to start with something small. One of the easiest small steps you can take is to eliminate sugary drinks like sodas, juice and sweet tea. Several years ago before I even started my Keto lifestyle, I gave up sodas. As a bonus, I quickly dropped about 10 pounds. But more importantly, I felt much better overall. I had a lot more clarity. It seems that the added sugar in many drinks was giving me brain fog. So if you feel the same, you might want to eliminate sugary drinks.
But then there is always the question, What do I drink if I don’t want to eat sugar? If you think all you will be drinking is water, you are wrong. There are lots of refreshing drinks that don’t contain any sugar.
Here is my list of The Best Sugar-Free Drinks
First, of course, the healthiest drink of all: Water
Water is very good for you because it keeps you hydrated. When your body is fully hydrated, you are much less likely to get headaches. Water helps to prevent constipation. But I love water because it plays a huge role in helping people maintain a healthy weight. When you drink water, it helps to get your metabolism going so with the help of a healthy low carb diet, you will turn into a fat burning machine! Water also you feel full so you are less lightly to overeat or binge. But, the most important thing water does is it helps to clean your body of toxins and it is great for a clear complexion. Water makes you beautiful!
It is important to drink pure water. I never drink plain old tap water. Instead, I choose natural spring water or filtered water. You can install a good water filter like this Pur Water Filter. A good water filter can help eliminate the chance of getting any kind of stomach or gastrointestinal disease. You get to avoid some of the chemicals that may be added. Plus it makes your water taste better.
If you are like me and have a difficult time drinking plain water, you may want to try adding some Stevia Water Enhancers also known as water drops. I love them because they taste delicious and come in a variety of colors. It just seems to give water an extra little kick.
Lately, I have been drinking a lot of soda water because I enjoy the fizz. It reminds me of soda. I always get the lemon-lime flavor or simply add a slice of lime to my drink. Soda water is especially refreshing in the summer. It reminds me of drinking Sprite although this is a lot healthier since it is sugar-free.
Many people enjoy drinking infused water. I’ve never really done this as I don’t normally have fruit in my kitchen. But I wanted to mention it because it may be helpful to those of you who like a variety of sugar-free things to drink.
To make infused water, you can simply use an infuser water bottle or an infuser pitcher to get fruit flavored water. All you do is add your favorite fruit to the infuser and then fill the pitcher or bottle up with water. I recommend the OMORC 32 OZ Sport Fruit Infuser Water Bottle because it is a good size, is easy to grip and comes with some recipes to get you started with infusing.
Actually, I would say this is low sugar, not no sugar. Because since you use real fruit, you may get some of the natural sugars, however, this is way better than the processed white stuff!
Hot Lemon Water is an amazing drink which is good for your digestive system. It is a natural diuretic as well. Lemon water is very soothing to drink first thing in the morning. Plus it is good for your liver. It also gives your body a good dose of vitamin C. And of course, hot lemon water can help with weight loss.
My favorite Morning Drink – Coffee
I love coffee. There is nothing more enjoyable to me, first thing in the morning than a nice hot cup of coffee. I love it! I like to add a little bit of butter or heavy cream. A lot of people who live a Keto lifestyle like to drink bullet proof coffee. You can actually make your own bulletproof coffee. This is when you add fat like coconut oil or mct oil to give you some extra fat. This keeps you satiated all day long.
More importantly, coffee is full of antioxidants and vitamins. Yes, coffee is good for you. It is best to go for the organic because it will not have any pesticides or dangerous chemicals that may be in regular coffee.
Let’s not forget iced coffee. This is a favorite of mine in the summer when it is hot. I go for the decaffeinated coffee and enjoy every drop. Sometimes I like to ad a cinnamon stick for an extra kick.
Coffee also helps to keep me regular. Not to be gross, but I have found that I have a bowel movement shortly after I have a cup of coffee. It almost seems as if coffee makes me poop. I was curious about it and I discovered that this is the case with many people. I was curious about this and I found an interesting article called, Why Does Coffee Make Me Poop? You may find it interesting.
I saved my favorite for last. I love tea. I drink hot tea all day during the cool months and I enjoy iced tea during the hot months. The thing that is great about tea is that the flavors and kinds of tea are endless. And there are many different ways to make tea. I had such a huge collection of teas that my boyfriend got me a tea box organizer chest to organize all of my different kinds of teas.
My favorite teas are black tea blends, green tea and herbal teas. These all have powerful antioxidants which help you fight of sickness. But to me, they just taste amazing. I love all kinds of teas. Most black teas I like to add heavy whipping cream and a bit of Stevia. My green teas I add lemon and the herbal teas, I just sip them the way they are. The flavors of tea are endless.
Hopefully, I gave you some ideas of the best sugar free drinks you can enjoy while living the low carb lifestyle. What about you. What is your favorite low carb drink?