How to Get Back into Ketosis Quickly After Cheat Day

Get Back into Ketosis

For those of you on a low carb diet (LCD) who are actively trying to stay in Ketosis, cheating is a BIG deal. Unlike other diet plans, you cant simply make up for that piece of cake or bowl of spaghetti with an extra workout for the week. A cheat day takes much longer to recover from and it cab be quite frustrating to recover from.

 

Some people need to plan scheduled cheat days. It helps them stay on track and not go stir crazy trying to be strict. Some plan it every 40 days, 90 days or after a certain amount of weight loss. This is a perfectly acceptable method to try if you are truly missing your carbs and treats. Just be aware that it can take days or weeks to recover at times and get back into ketosis quickly. Some people start to feel ill and have to re go through “carb flu”, fatigue, and hunger issues. Others do just fine carb cycling. Some just don’t want to cheat at all because of these issues.

Get Back into Ketosis Calendar

So whether it is a planned cheat day, and accidental carb overdose, or a part of your fat burn/muscle building cycle, here are a few tips to help get back on track after throwing yourself out of ketosis.

Get back into Ketosis Scale

1. Hide your scale
You are almost guaranteed to make the scale go up after a big cheat. I typically experience a 3lb weight gain when this happens. It is not necessarily weight gain but more water weight. Your best bet is to hide your scale for a week and not even bother to check it until your back into ketosis for a few days.

2. Fast
This is going to be the tough part, but hear me out. Your body needs to deplete those carbohydrates it just stored for fuel. Fasting is a decent way to get that done. If you cheated around dinner time, try skipping breakfast and lunch the next day. The most effective fast would be a 24 hour fast, but even a half day will help.You are going to be hungrier, and it is going to suck but you can do it! Watch out for cravings! If you must snack, try high fat or protein items such as heavy cream, cream cheese, ect..
Get back into ketosis with Exercise

3. Exercise
Another great way to get rid of those stores quickly is to exercise. Try a HIIT type of exercise that will push your body harder and use up energy quicker like CIZE Dance Workout by Shaun T. {affiliate link} Burn up those glycogen stores and get down to business. If you are going to be fasting as well, try to get this done early in the morning so its not so difficult on an starving cranky stomach.

4. Induction
For the next few days (after your fast) you will still want to restrict your carbohydrate intake to an induction level. (roughly 20 carbs a day). If you chose not to fast, you would want to use this method. Restrict your carbs as much as possible the first few days to get the ball rolling.

Get back into ketosis with induction

5. Fat Fast
For some people who truly struggle getting into ketosis, there is a last resort type of option known as a fat fast. This is ONLY recommended for people who are on a weight loss stall for 2 weeks or greater, or those trying to get into ketosis quicker. The idea is to eat between 1000 and 1200 calories a day, where 80% – 90% of your calories come from fat, and only fat. The 1000-1200 calories break into 4 or 5 meals a day,or 200-250 calories per meal. To learn more about the fat fast you can check it out at ruled.me. Some people have tried doing a meat fast instead. For more information on what a meat fast is, check out my other article here.

6. KETO//os
There is some recent internet buzz going around about KETO//os {affiliate link}, a powder you mix in water. It has ketones in it, making you show up positive for ketones in 1 hour and will have you producing your own ketones in about 12 hours. I’ve heard many rave reviews from fellow keto people and I personally just ordered some myself, so i’ll let you know how that goes!
Get back into ketosis KETO/os

 Check out my other article on how to use ketone strips to see if you are in ketosis here. What tricks have you tried to keto convert faster? Comment below!

~HealthyGirl

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11 thoughts on “How to Get Back into Ketosis Quickly After Cheat Day

  1. Great article I have found out that eating bacon ,guacamole and fried eggs mixed with some may helps when you are on a faf fast it’s great ketosis guaranteed in three days

    • I’m curious how it worked, too. And if you have to keep taking it. Maybe just to get you back into ketosis? Then you can drop it if you want…

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