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:
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!