The ketogenic diet is pretty popular in Sarasota. Unfortunately, it’s one of the hardest nutritional plans to obey. Add in some quarantine—along with a dash of pandemic panic—and you have a recipe for a serious carb crash.
If you feel derailed from your Keto Diet, you aren’t alone. It happens to everyone. And it’s nothing to feel ashamed of.
Good news: It’s easy to get back on track. Just take it one step at a time.
Back to Keto in 5 Steps
We recently read a great post on Mark’s Daily Apple that discusses what happens when you carb-binge, and how to get back to nutritional ketosis as soon as possible. Mark Sisson is an endurance athlete, author of The Primal Blueprint, and Founder of Primal Kitchen. Needless to say, when he writes about keto, we stop and listen.
Mark recommends the following 5 steps to getting back on the keto train:
First, cut back the carbs. This might seem obvious, but it is a critical first step. You can’t get back into ketosis if you’re eating carbohydrates. According to Mark, you should aim for the same amount of carbs that you were eating before you binged.
Second, get enough electrolytes. This is a commonly overlooked, which can be detrimental to overall health. Transitioning into ketosis causes you to lose glycogen. Glycogen is essentially sugar that your body has stored for later. However, a drop in glycogen leads to a corresponding drop in water and other electrolytes. To avoid dehydration (especially during hot summer months), be sure to supplement with a keto-friendly electrolyte mix.
Third, eat high quality fats. If you were previously on a ketogenic diet, this shouldn’t be hard. Avocado, extra virgin olive oil, coconut oil, walnuts, and other seeds/nuts are all good sources of fat. And of course, avoid trans fats.
Fourth, take it easy. Remember that your body will need some time to transition back into a state of ketosis. While transitioning, your body might have trouble producing and utilizing enough ketones for exercise. So, take a break from running, strength training, and other heavy duty exercise. Enjoy light movement, like walking and Yin Yoga.
Finally, consider fasting to jump-start your bodies ketone production. By restricting calorie intake, you can activate your body’s natural ketone production machinery. Two approaches to consider include Intermittent Fasting (IF), and a traditional multi-day fast.
Intermittent Fasting means restricting your eating to a small window during the day, like 12pm to 6pm. This creates an 18-hour window that mimics a traditional fast. During that window, be sure not to consume any calories whatsoever (e.g. black coffee is okay, but coffee with cream is not).
A traditional fast is just what it sounds like: Multiple days spent consuming nothing but water. The topic of healthy fasting is complex and beyond the scope of this article. Do not attempt this without consulting a physician.
Find a health coach who specializes in Ketogenic Diets.
Sometimes, it’s best to speak with a coach who can help you navigate the uncertainty of major life changes. Coaches can also help you find doctors, nutritionists, and other licensed professionals who can safely fast-track your fitness goals.
Learn more about coaching by visiting our Nutrition Coaching page.