Cheating On Keto and How To Recover From It
If you cheated on your keto diet and delayed your progress, you have nothing to worry about! As long as you are willing to get back on the right track there are tips that will help you do it in no time. First of all, you must know that you are not the only one, it happens, it is normal and you shouldn't be hard on yourself.
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Once we concluded this, you need to stay psychologically strong and forget what happened. The ketogenic diet is a modern, advanced, and highly adjustable diet with many liberal, but also strict aspects. While you are in the process of ketosis your body switches from burning glucose to burning fats for energy production. During the process, you can burn your fat reserves and with a few good exercise and meal plans, you can not only lose weight faster and effectively but build up your body in the way you like and stay healthier than before.
The benefits of the keto diet are great both for the body and the brain. However, keeping disciplined for a long time is very hard. Especially if life surprises us with unpleasant tensions, pressure, and different circumstances that might directly influence the keto diet plan.
CHEAT DAYS ON KETO DIET
You must put the carbs on the minimum level of intake. More than 50 grams of carbs a day is strictly forbidden and may interrupt the process of ketosis. The foods in your meal plan are keto-friendly, but you must always take care of what you intake and how will it affect your body. Most people, to be honest, cheat on keto consciously. However, there are many cases where the 'cheaters' are uninformed about the true nutrient values of their food. First, we would like to share tips that will help you prevent cheating on your keto diet:
- Always check your food- whenever you buy ingredients from the market read their nutrient declarations. Many 'keto-friendly' foods have hidden sugars or a higher amount of carbs than you are allowed to take.
- Do not try intermittent fasting if you are incapable. Making pressure on yourself during keto or rushing your body to lose weight faster is counterproductive. Your body might switch to glucose again and completely stop the production of ketones if you starve. Intermittent fasting requires strong discipline and dedication.
- Do more exercise. Physical activity will play a major part in both losing weight and having a good energy balance. Your appetite should be automatically adjusted to follow the cycles of exercising. This will prevent you from cheating or feeling unnecessarily hungry.
- Use MCT supplements if you think that you need some extra boost. Cheating is never a good idea, always consult with a professional to change your diet or give you different supplements to help you stay strong until the end. Anyways, once you feel the satisfaction of fast weight loss, you won't need any stimulants to keep on with that lifestyle.
HOW TO RECOVER FROM CHEATING ON KETO
You can conclude that discipline is crucial. Everything in keto should be done according to a plan, at least that is what professionals recommend. However, humans are complex beings and our imperfections are what make us unique and beautiful. Below you can find some tips that will help you get back in ketosis fast, even if you've made a mistake.
- Stay mentally strong and plan your future. What happened in the past is not important. What truly matters is the process of ketosis and to make it survive it is all up to you and your strong will. If you are certain that you have your goals you must follow the principles. Planning is crucial for the keto diet as well.
- Track your carbs on daily basis and pay more attention to the ketosis process. In the first phase of recovery, you should focus on the intake of food. Make your own charts of how different foods affect your body and try combinations that give more results.
- The next phase is to track your ketones. If you want to see if the ketones are back to the required levels you can use keto strips. By carefully observing the process you can learn how to adjust your body better to ketosis if you want, for instance, to lose weight faster or build up muscles.
- Exercise more than usual and try different workouts. More physical pressure will drain the remaining glucose from your muscles and enter the body's carb reserves.
- Involve others to boost your morale and communicate with the keto community. By learning new things about keto you improve your self-confidence and get much better prepared for any challenge on your keto journey.
We hope that these tips and information can help you with your ketogenic diet. You only need a small effort to get back to the right track!