Restarting Keto Diet is neither difficult nor easy, it only takes some time.
We all know how difficult it can be to maintain a ketogenic diet plan especially during holidays, events … etc.
Since the keto diet restricts carbs, it can be difficult to stick to it 100%.
One of the keto followers says…
“During the holidays and events, I feel even more frustrated … because I cheat and my cravings for foods not allowed on the ketogenic diet increase.
Right before Christmas, I decided to return to the keto diet after a short break.
When I am ready to Restarting Keto Diet, I have hoped to start where I left off and finally reach my target weight. But that’s a far cry from what happened – In fact, we all falter sometimes. ”
Let’s now start defining:
* Before Restarting Keto Diet, learn about possible causes that may put you out of ketosis.
* How to Prevent Getting Kicked Out of a Ketosis State.
* 7 Strategies On How To Restarting Keto Diet After A Cheat Day.
Before restarting the keto diet – the reason why you are kicked out of ketosis
Cheat days can be very tempting for you – especially if you are on a ketogenic diet that is restricted to only certain foods.
Because if you’ve been on the keto diet for a while, you might be craving a cheat day.
When you eat the foods you love, without really thinking about what might happen – eating them may put you out of ketosis.
* Unfortunately, you’ll be thinking next – how to Restarting Keto Diet with you after a cheat day.
**Some of the foods that will get you out of ketosis very quickly are:
- Processed meats (they often have hidden sugars).
- Too much fruit.
- Sugar/sugar-sweetened beverages.
- Starchy vegetables like sweet potatoes, potatoes, yams, and certain winter squash…
- Too much alcohol.
- Fat-free and low-fat dairy (too much dairy sugar, and lactose).
How do you know that you are not in ketosis?
Sometimes some of us may resort to using a daily urine test or after every meal, to find out if some things may appear if you have eaten something that has taken you out of ketosis.
After a long period of adaptation to fats, your body becomes more sensitive to carbohydrates and may react differently than it did before starting the ketogenic diet.
* The main signs you’re not in ketosis state are:
- Sugar cravings.
- High blood sugar levels.
- Stalled weight loss.
- Crashed energy (likely a sugar crash, including feeling lightheaded or dizzy, brain fog, fatigue, and irritability).
- The return of keto flu symptoms.
All of these indicators could indicate that you have exceeded your “carb limit” on the keto diet.
So don’t get too nervous about it, just try to find how to Restarting Keto Diet quickly.
* Will I suffer from some side effects again after restarting the Keto Diet???
* Often the transition to ketosis can be difficult, because as a result, some people may experience a set of temporary side effects of keto, such as:
- Keto flu.
- Keto constipation.
- Keto bad breath.
- Keto insomnia.
- And other frustrating symptoms.
* But if you manage to get through the first transitional phase of the ketogenic diet and stay on it for three to six months, it will be a lot easier to get back into a ketosis state should you get kicked out.
* So don’t worry about this – we’ll give you some tips to help you Restarting Keto Diet with you…
Ways to Prevent Getting Kicked Out of Ketosis State
To stay in ketosis, many people need to limit net carbs to 25 grams per day.
Since most people eat more than ten times this amount (an average of 275 grams of carbs per day), it can be very easy to exceed your daily carbohydrate allowance.
* This is especially true when you eat some of your favourite foods – Such as a pizza slice that contains (34 grams of carbs), and a doughnut that contains (22 grams of carbs) … etc.
* The purpose of Restarting Keto Diet is to get into ketosis.
**Here are some tips and tricks to avoid exceeding your daily carb intake on the keto diet.
1. Test your ketone levels
To make sure your body has adapted well to fats and started producing ketones to burn the fat for the needed energy – which in theory should reduce your carb cravings – test your ketone levels.
If you discover that you have never been in ketosis, adjust your macros accordingly.
2. Don’t Forget About Micronutrients!
Following the keto diet reduces your intake of a variety of nutrients – yes, we know very well, you should focus heavily on eating more fat. But this is a common mistake that causes people to get kicked out of ketosis.
Meaning, when you do this, you are sure to inadvertently deprive yourself of the micronutrients that play a huge role.
3. Stick to your low-carb diet in social situations
Do you feel weird about consuming (keto foods/drinks) in front of your co-workers or traditional family members?
Note: If you find that social pressures are hindering your progress on the keto diet, here are some solutions.
For example, try enjoying one of these keto-friendly drinks, or bring a keto-friendly dish with you to a party – don’t be shy about that – it’s pretty normal.
If you’re going to eat with a group, review the menu ahead and choose a low-carb option.
4. Learn how to prepare keto meals easily
Learning to prepare different keto meals will be the best way to help you avoid high-carb foods that may put you out of ketosis.
Remember, keto is a lifestyle – a fun lifestyle that makes you feel good, and frankly, it makes you feel good about yourself.
Instead of depriving yourself of your favourite foods, try new keto recipes and prepare them in low-carb methods.
* For example, try keto pizza, keto fried chicken, or garlic parmesan pasta with zucchini noodles.
* Or even delicious keto desserts with low-glycemic sweeteners like erythritol, stevia, or monk fruit to keep your appetite.
**Are you looking for new keto recipes to try?
Follow this delicious keto meal plan for new recipe ideas (and to make meal planning a lot easier).
5. Don’t call it “cheat day”
Calling something – like “cheat day” makes it more desirable.
However, do you still have a huge craving when it comes to carbs and sugar?
If so – if you enjoy high-carb food, then do it completely – enjoy it, and move on.
How to Restarting Keto Diet After a Cheat Day
* The important question remains, How Can Restarting Keto Diet If I Cheat?
**Here are 7 strategies to Restarting Keto Diet and get back into a fat-burning state quickly.
1. Restarting Keto Diet With – Tracking Your Macros
One of the most effective strategies for restarting the keto diet is accurate tracking of macros. Because it can help you keep track of what you eat, focusing on all those small carbohydrates that build up quickly.
Yes, my friend, it might sound daunting but try to be patient – this is the first step to properly “Restarting Keto Diet”.
2. Restarting Keto Diet With – Intermittent Fasting on Keto
Intermittent fasting is a successful way to Restarting Keto Diet – and quickly return to ketosis.
Although intermittent fasting and a ketogenic diet together can help you Restarting Keto Diet again – it has been shown in numerous studies that you can also benefit from a host of the right benefits.
You should know that when fasting, your body lacks energy – meaning that no calories enter your body.
So in this case, it needs to find energy in other ways, that is, through stored glucose, or glycogen [*].
Note: you fast every night while you sleep, from dinner time to breakfast.
To start intermittent fasting, you simply have to extend this fasting period.
* For example, you can choose lunch as the first meal of the day (instead of breakfast), or try skipping dinner.
Usually, most fasting periods last from 13 to 18 hours, but some people are used to a complete fast for 24 or 48 hours.
3. Restarting Keto Diet With – Drink a Lot of Water
As part of the Restarting Keto Diet strategies, you must increase your water intake. This helps you for two reasons:
- Drinking water helps you feel full, which reduces cravings.
- Since following the keto diet has a diuretic effect, it can also lead to dehydration from losing a lot of water.
Note: As you increase your water intake, make sure you are aware of your mineral levels.
Drinking a lot of water can flush out minerals from the body, and only cause some side effects such as fatigue, dehydration, and a loss of salts such as sodium, potassium and magnesium that are essential for kidney and heart function.
* Restarting Keto Diet is important, but taking care of these matters is even more important.
4. Restarting Keto Diet With – Fat Intake When you Feel Hungry
To prevent cravings for sugar and carbs, you should stick to high-fat snacks when Restarting Keto Diet.
* Remember, on the keto diet, roughly 70-80% of your daily calories should come from fat.
Eating too much fat has an added benefit: Science has shown that high-fat meals increase feelings of fullness and suppress appetite – thus this will help you quickly Restarting Keto Diet after a cheat day.
* Some great sources of fat include avocados, coconut oil, olive oil, MCT oil powder, and nuts and seeds.
5. Restarting Keto Diet With – Try to Sleep Well
Getting enough rest is one of the easiest ways to Restarting the Keto Diet.
* When adults sleep less than 8 hours a night:
- Hunger and appetite increase the next day.
- Metabolism tends to slow down.
- Cravings increase for food rich in hard-to-resist carbohydrates.
- Cells become 30% less efficient at using insulin.
* So if you want to lose weight and Restarting Keto Diet after a cheat day, you’d better pay more attention to your sleep.
6. Restarting Keto Diet With – Increasing your Exercise Routine
Note: You don’t have to run marathons or lift the heaviest weights. Just raise your level of exercise.
You should know that when you exercise, your body sends stored glucose, which accumulated during the “cheat day”, directly to your muscles, which in turn allows you to enter a fat-burning mode faster.
Since your body’s muscles need the energy to function, they first look for sugar as a source of energy – something that will help lower blood sugar levels during exercise.
Thus, after the glucose stores are depleted, your muscles will then switch to fat-burning for energy production, thus Restarting Keto Diet again and entering the ketogenic state.
7. Restarting Keto Diet With – Exogenous Ketones
Your body is a ketone-producing machine when you are in ketosis.
However, when you are out of ketosis, it may take some time for your body to start producing ketones on its own again.
You can also use exogenous ketones to fuel your body during – Restarting a Keto Diet.
* You can buy exogenous ketones at * Perfect Keto COMPANY * which is a ketone supplement made with BHB (beta-hydroxybutyrate) salts.
Unlike other ketone supplements, Perfect Keto Exogenous Ketone Base contains zero carbohydrates – such as Pruvit Keto OS products.
Is it easy to adapt to ketosis again when restarting the keto diet after a cheat day?
* In fact, according to what some people have said…
Someone says: Restarting Keto Diet wasn’t easy for me, I have been on a high carb diet for about six months. When I wanted to restart the keto diet – I was really starting over.
How Long Did It Take To Get Back Into Ketosis After Restarting Keto Diet?
Someone says: I assume I returned to ketosis after about four days of following the strict keto diet. My symptoms of keto improved (such as laziness, frequent urination, fatigue, etc.) during the first week.
But honestly, I tried to stop thinking about it all the time and blame myself.
By the way, I’d appreciate it if you could show some more support for me – I created a new group “Tasty Keto/Low Carb Recipes” to share a lot of keto diet information as well as delicious keto/low carb recipes…
You can be sure that there will be plenty of useful things waiting for you (especially if you are a keto newbie!)!!