Going strong on the keto diet but then comes a day where you couldn’t avoid carbs n sweets and you ketosis goes for a toss. You are freaking out and don’t know what to do. It’s ok. We all do it sometimes. You may experience bloating or headache. You might have gained a little weight but this is more of the water weight. No worries, I made a list of my top tips on how to get back into Ketosis quickly.
1.LET THERE BE A CHEAT DAY NOT A CHEAT WEEK
This means is don’t let your cheat day turn into a cheat week. You went to a party or it was a holiday and couldn’t resist the temptation. It’s ok. it happens move on but don’t assume that you ruined it and you have to start it after some time again.
Keto diet does not work that way .You crave for more carbs once your body gets glucose and here the main problem arises. This called the ‘carb flu’ where your body starts to crave for more carbs n glucose after the cheat.
2. FASTING IS A SAVIOUR
Going of a fast is one of the easiest and quickest way to get back on ketosis. fasting helps to quickly deplete the body with the glucose you took upon cheating .water and coffee intake during the fast helps the body to get rid of the glucose. An intermittent fast can also be used in bringing the body into ketosis faster.
3. AVOID INFLAMMATORY FOODS LIKE DAIRYAND SWEETNERS
Avoid eating too much dairy products or too many nuts which may cause your body to become inflamed and hold on to water leading to water retention .This will lead to weight gain but this increased weight is mainly the water weight. After a few days of cutting out these inflammatory foods, your body will let go of that water and that “weight” will be gone.
So avoiding these inflammatory foods for a few dsya after the cheat will help you get into ketosis faster. However you can bring these back once you are in ketosis.
4.DO HIGH INTENSITY EXERCISES
HIIT is one of the most effective and fastest ways to burn the carbs and glucose and get back to ketosis fast. During high intensity workout the body burns the glucose reserves faster. This way your body depletes the glucose you consumed on the cheat day.
5.LIMIT YOUR CARB INTAKE
Limiting your carb intake under 20 grams of total carbs will help you get back into Ketosis faster. These 20 gms carbs include the fibre content along with other carbs. The fewer carbs you eat, the quicker your body will burn through the glucose and get you back into fat-burning mode.
6.INCREASE YOUR WATER INTAKE
Increasing your water intake will help you avoid the symptoms of keto flu. The electrolyte balance in the body helps to avoid the keto flu symptoms and also helps to attain the ketosis phase easily.
As long as you don’t make cheat day a habit and do follow these tips you will be able to get back on your ketogenic journey easily and guilt free.