Ok so you cheated a little, its understandable because it hard to stick to the keto diet all day every day
unless you’ve been practicing keto for a really long time or your life depends on it
Right now you might feel bloated have a headache and gained a few. But worry not my friend that is just water weight.
That’s is why I made this list as I noticed there are a few things that can help you get back in ketosis quick after a cheat day
1. Accept that you cheated and don’t let cheating go on
What this means is don’t let your cheat day turn into a cheat week, or even, God forbid, a cheat month!
You had a bad day went out or to a party and cheated a bit that’s understandable but the most important thing is to not let it keep happening
Also don’t keep the mind set that you ruined it and now you have to wat for the next week for you to start all up again,
this is simply not true keto diet doesn’t work like that the longer you wait the more harm you do .
I have a bad habit of this myself, anytime I cheat, the next day it is so easy to justify myself to cheat again and start again the following Monday.
DO A FAST-
The quickest way to deplete your body of the glucose it has is to do a 24hr coffee and water fast.
However, if you can’t go that long, any intermittent fast will still be beneficial.
What does that look like? You can do OMAD (one meal a day) or eat within an 8hr, 6hr or 4-hour eating window.
For example, I’ll do one 24-hr fast, then the days after that I will eat between 12pm-4pm or 12 pm – 6 pm
You don’t have to go crazy and fast for days and punish yourself for cheating.
AVOID EATING DAIRY, NUTS AND ANYTHING CONTAINING SWEETENERS
Why this tip?
I have discovered that those foods stall weight loss drastically. Eating too much dairy or too many nuts may cause your body to become inflamed and hold on to water.
After a few days of cutting out these inflammatory foods, your body will let go of that water and that “weight” will be gone.
It only makes sense to omit them after a cheat if you are trying to get into Keto faster.
Don’t worry, you can bring them back in again after you are in Ketosis, but be careful not to overdo it.
DO WEIGHT TRANING WORKOUTS
Weight Traning is one of the most effective ways to get rid of all the carbs and sugar you just ate.
After a cheat day, I do a 30 minute Les Mills on Demand Body Pump session and it helps burn the excess glucose I just consumed.
FOLLOW 20 GRAMS OF TOTAL CARB REGIMEN FOR UP TO A WEEK.
So far, you have probably been counting net carbs (total carbs-fiber),
but after you cheat, I encourage you to switch to counting just total carbs, don’t subtract the fiber and keep it under 20 grams a day.
Limiting your carb intake under 20 grams of total carbs will help you get back into Ketosis faster. After you are back in, you can go back to your old regimen.
DRINK A LOT OF WATER AND TAKE ELECTROLYTES
I wouldn’t say this tip enables you to get back into Ketosis faster, however, it will save you from experiencing the Keto Flu all over again.
Not to mention, how are you going to want to work out or fast if you are going through all the symptoms of the Keto Flu?
You probably won’t, which will make this process even longer. After a cheat,
