How to Get Back on Track after Cheating on Keto

How to get back on track after cheating on keto
No One Is Perfect!

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.

I suggest slowly adding in intermittent fasting relatively quickly as you become fat adapted again.

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:

Dr. Jason Fung: author of The Diabetes Code and The Obesity Code.

I also find that watching youtube videos are very motivating. I follow everything by Dr. Berg and Dr. Ken Berry.

So now you know how to get back on track after cheating on Keto!

The main thing I want you to know, is that there is no need to throw in the towel and give up on your good health. You deserve to live a long happy life.

Be kind to yourself today! You got this!

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14 thoughts on “How to Get Back on Track after Cheating on Keto”

  1. I always empathize one thing when it comes to eating and keeping up with diet programs, it is discipline. Most times people complain of how ineffective some programs are not knowing they are the real cause, well it’s actually good that there are ways of helping them get back on track and I think the first thing that should advised to them is Discipline. I love the steps you’ve included here, they’ll be very effective. Thanks.

  2. Great post here and I am thankful that you have shared all this post here. Being in ketosis and doing something that may get us out of it by losing discipline can become rather daunting to get back to it.well! Getting back on track is not easy after cheating on keto. This that you have shared here is helpful. Thank you so much

  3. Hahaha I’ve been cheating on Keto all my life I guess. I can.hardly do without carbs I just feel like I haven’t eaten a thing. Other than eggs and avocados what other healthy fat foods would you recommend? I think I’ll start with intermittent fasting after I’m done with my exams otherwise I’ll be blaming my change of diet for my failure. Thanks for this helpful and motivating life sustaining article.

  4. I believe this one thing most do and it’s always as a result of us not being cautioned by our manners. We crave foe some foods that are actually not friendly for the kind of diet we are into but we end up satisfying this craving, so it’s not becoming hard to fall back on track. It’s very true that it’s gonna be treated like starter who’s just engaging in the act of diet so as to learn discipline all over. You’ve got really useful article here, thank you for sharing.

  5. I know about intermittent fasting but don’t know much about Keto. It must be very difficult to cut off all carbohydrates!! I admire those that do it. I personnally don’t have any health issues such as diabetes, so I don’t think Keto would be for me but I know it must be effective to those that need it. I too follow Dr. Berg on youtube!! 🙂

  6. There are tons of people over 50 who experience that gaining weight is one of the easiest things to do and losing is it one of the hardest things to do.  

    Keto is all the hype nowadays and I hope it stays that way for a long time. I’ve done Atkins myself, lost 20 pounds and they’ve never come back. Most important is to get people to accept most fats are very good for you and that bread is not that good at all. It’s mainly handy. If you want to know why bread is soooo popular, you have to realize that the over-production of wheat is a result of the cold war. Search for “freakonomics” and “farms-race” and you’ll understand why we eat bread (and why it is so cheap). it’s an interesting podcast.

    Furthermore, I am a big fan of Dr. Jason Fung, so we are on the same page here.

    best wishes, 

    Paul Harts

  7. As someone who not only owns a nutrition company but who has been around the fitness and nutrition industry for 20+ years, I can say, you nailed it here! Not only do we love your reminder about “perfection” but we also applaud your intermittent fasting recommendation, keto or not! We believe IF is the single greatest nutritional “concept” we have seen to date and recommend a 16:8 protocol to our clients. Well done! Keep up the great work. 

  8. Hi Wendy

    I can understand the importance of getting back up once you have fallen off the bandwagon.  It is no good to go at the Keto diet full throttle once again until your body has got used to it and you can slowly ween yourself of the carbohydrates. It will not be easy then yet again, no diet is ever easy. I am glad that you are not judgemental and understand that nobody is perfect.  It must be hard to stick to the Keto diet in these uncertain times of being in lockdown, as sometimes we have to eat what is available to you. 

    How quickly is it sensible to resume the keto diet fully once you have fallen off track?



    1. For me, I get back on track the very next day because the longer I wait the harder it gets. And this is a lifestyle for me so the “cheats” must be something very rare, even while on lockdown. It helps a lot by not having the temptations in the house in the first place. 

  9. the details in this article is awesome and simple to follow.

    I must say that there are some people who have not tried fasting ever in their lives. this may be come too hard for them.

    i would like to know if it is possible to do a two day interval if our body has not adjusted to it? getting to a 4 hour window very soon might be hard to achieve really quick.

    1. The great thing about intermittent fasting is you can do what works for you. Starting with a larger feeding window is perfectly fine and gradually make that window smaller over time. It is totally up to you.

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