HOW TO GET BACK INTO KETOSIS
I’ve been on the ketogenic diet long enough to know a thing or two about it. Even though it is called a “diet,” it is a lifestyle. You are not allowed to have cheat days on the ketogenic diet. You are not supposed to fall out of ketosis every other week, so before you start changing your diet, think about changing your mindset. If you are not ready for that, don’t waste your time.
Even after writing what I wrote above, I do agree – we are only humans. We all celebrate holidays, birthdays and other special occasions, go to weddings and vacations. On some of those, it can be difficult not to sin. Either because you are weak and you crave carbs, or you just don’t want to be “that guy” and request some special food while everyone else is eating some delicious carbs.
So forgive me keto fam for I have sinned — multiple times. The holidays were killing me and, in the end, I just gave in. And I gained back 3kg (6 lbs). This outcome was the worst one so far. Since going keto in spring 2018, I never gained back more than a kilogram (2 lbs). But I am not panicking – I am aware of what I did. And I enjoyed it. But now it is time to hit the reset button.
Since I’ve seen thousands of posts and received numerous messages on how to get back to ketosis as quickly as possible, I’ve decided to share a post with some tips and tricks.
To start strong – intermittent fasting is prerequisite in the process of getting back to ketosis. You need to shorten your eating time as much as possible and have at least 12 hours of fasting – ideally 16. If you think you can do a full 24 hour fast – you are a strong person, and you have my admiration – go for it! While you are fasting, you are not allowed to consume anything that has calories. You can drink water, herbal tea, a black coffee, and the list ends here if you ask me.
When you finish with fasting, your first meal should be high in fat and very low in carbs. Egg omelet with some cheese and butter can be a good choice.
After cheating, it is essential to keep your carb intake very low. Even lower than it used to be before cheating. Several 3-5-day kickstart diets can help you with that. I tried beef and butter fast on several occasions, either when I had a cheat meal or when I hit the plateau in my weight loss. Beef and butter fast has been effective so far, but this time I am trying the popular egg fast for the first time. Stay tuned for the results, meal suggestions, and recipes.
Last, but not least – exercise! Do not forget how crucial exercising is, especially when you are trying to get back into ketosis. If you believe you are too busy and have got no time for it – HIIT is the solution for you. HIIT stands for High-Intensity Interval Training, and you can do it at home within 30 minutes, each day. If you already have your gym routine, awesome, stick to it.
If you incorporate all aforementioned “tricks,” you will be back in ketosis before you know it. Discipline is highly recommended, together with patience and perseverance. You did it once, you can do it again!