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!

My Cheat Day On Keto

No body’s perfect and sometimes you just gotta cheat.. This post is about my cheat day on keto and how I felt the next day.

Yes, I cheated on Keto!

One of the biggest challenges people have when they change their lifestyle is figuring out how to deal with life events that happen where there simply aren’t good options as to what you can eat.

And my clients often ask me the question: Can I cheat on keto? My answer to them is always the same. You can do anything you want. It is totally up to you.

You see, Keto and low carb are lifestyles not diets. Low Carb High Fat is how I will eat for the rest of my life for many reasons. The number one reason is that I am able to control my weight. But the other benefits are amazing too. I have great energy, no inflammation and no health issues. I love waking up feeling amazing.

Because I feel so amazing eating this way, I very rarely have a cheat day on keto. However, when I do, I take carb blockers and I get right back on track the next day.

As an experiment, last night I had a bit of a cheat day, actually that is a lie. I totally went crazy but I’m okay with it. I went to an anniversary party and I was way off plan. I think it’s okay because sometimes you need to just splurge a bit.

Lets see, I ate pork, potatoes, chips, brownies and 2 beers and they were not light beers. So needless to say, I had a very high carb night packed with sugar and lots of crap. And of course drinking alcohol isn’t the best thing either.

So today, I wanted to document for you how I’m feeling. In a word….Shitty! LOL!

To be exact, I am totally bloated. And my hands are really swollen I feel puffy all over. I couldn’t get my rings off if I tried. Also, my vision is totally blurry this morning which is a bit scary. And I have a small headache.

So what this tells me, is that my body hates carbs and it really doesn’t pay off to splurge. It is fun in the moment but we all pay for it the next day. But I think there are some cheat day benefits. One is that I get it out of my system. The other, it reminds me that I am doing a great thing for my body by eating low carb.

This really makes me feel grateful that I started this keto lifestyle as I know I will be avoiding many issues that others who eat carbs end up dealing with down the road.

Total will be all about getting back on track after cheating on keto.

So far I have been drinking coffee with my Collagen Powder. And I took all of my vitamins. I will be doing intermittent fasting until dinner. All this means is that I will simply not eat breakfast or lunch. This is easy for me as often I only have one meal a day. This helps to keep my blood sugar nice and low.

I will drink lots of mineral water and maybe some green tea. It really is about cleansing my system. By tomorrow I will be back to feeling great!

One point that I want to make is that a cheat day is something that I only did after I hit my weight loss goal. I’ve been this healthy weight for over 4 years. This was a controlled cheat, meaning I knew I was going to do it and I was prepared to get right back to may healthy way of eating the next day.

So if you cheat on keto, please don’t beat yourself up. This isn’t a diet. And you are not perfect. Just get back on track the next day. But don’t continue to cheat because then you may spiral out of control and it will be much harder to get back to eating healthy.

Be kind to yourself today! I’d love to hear about how you deal with cheat day. Please leave me a comment below!