I bet if you’re reading this article, you might be at the point where you are ready to commit suicide or something because you just took a bite out of a pizza slice thinking everything would be ok and after a few hours, boom! You’re feeling so awful, tired, and weak, like someone is slowly sucking all your energy away.
While others feel good when they cheat on their diet, then end up going back to eating clean for the rest of the week.
The problem here is that their bodies probably didn’t enter ketosis in full speed mode from day 1 due to cheating after just one day.
Your body takes longer than 5-6 days to get into the state of ketosis, and your body needs time to build up the amount of fat that it will be using as energy once you start burning fat.
If you are eager to know how to get back into ketosis quickly after cheating, you need to know that it’s possible, and I will share with you how.
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How To Get Back Into Ketosis Quickly After Cheating? 7 Steps To Follow
You can easily get back into ketosis by taking the following steps:
#1 Hydrate with water, coconut water, or bone broth
Coconut water and bone broth are a quick way to rehydrate your cells that have been dehydrated from alcohol consumption which is not metabolized in the liver like other drinks.
However, if you really want to speed up the process of getting back into ketosis, then water may be your best bet. The main cause of losing ketosis after cheating is dehydration, so make sure to get enough water during this period.
#2 Eat a ketogenic-friendly meal to get back on track.
Do not worry about eating low-fat foods when trying to re-enter ketosis, as insulin production has already been shut down quickly. You want to get ketones back into your system quickly.
#3 Track your food intake for the next day or two
It is the key here to ensure that you are still following the ketogenic diet and not eating a high-carb diet.
Tracking will also show you where to make changes to manage better your carbohydrate cravings which can be off the charts after cheating!
#4 Get enough sleep and exercise
This will help you stay in ketosis. Decreased insulin sensitivity is often associated with reduced activity due to being tired from sleep, so remember to make time for workouts.
#5 Avoid alcohol consumption as it can interfere with ketosis.
Alcohol triggers insulin production, ramping up carbs into your body which will kick you out of ketosis.
For this reason, you should avoid alcohol completely when trying to get back into ketosis.
#6 Be patient!
It may take up to 4 days before you are back into ketosis again after cheating. This is the time required for ketone levels in your body to decrease and insulin sensitivity to normalize.
Some people can get back into ketosis sooner, but this varies from one person to another and has a lot to do with genetics.
If symptoms persist after trying these steps, see your doctor for further support and advice about getting back into ketosis quickly.
#7 If symptoms persist after trying these steps
Don’t hesitate to see your doctor for further support and advice about getting back into ketosis quickly.
Specific Plan For You To Get Back Into Ketosis After Cheating
If you’ve only just cheated on the diet and within 2 weeks
Once again, please don’t beat yourself up about it! All that matters is how quickly you wish to get back into ketosis.
If this has never happened before happen, don’t worry because there are ways in which you can get back into ketosis quite easily after cheating on the diet for just two weeks.
What you’ll need to do is follow a strict keto plan for 2 – 3 days before cheating, then cheat for one day, and the following days go back onto your original ketogenic diet.
The reason this works is that when you’re on a keto diet, your body enters a state called ketosis, which means that it’s breaking down fat cells into fatty acids and turning them into energy instead of glucose (which comes from carbohydrates).
You can tell if you’re in ketosis using Ketostix, which will turn purple or pink and show how many excess carbs you have in your system. This helps to promote weight loss by speeding up the process of burning off stored fat.
Some people also find that they don’t mind eating lower-carb foods and don’t have cravings for carbs during ketosis.
However, your level of success will vary depending on your goals. For example, if you have an event coming up or a date with someone special that you want to pull off looking hot, then use these tips to get into ketosis quickly after cheating!
If you’ve been doing keto for 6-12 months
If it has been between one month and six months since your last cheat day, then there is absolutely no need to fast.
Instead of fasting, try cutting out certain foods from your diet for about 2 days before going back onto the ketogenic diet.
This includes carb-rich foods like pasta (no more than 50 grams), potatoes (1 medium-sized one), or rice (1/2 cup).
These foods will kick you out of ketosis, but it won’t be a problem if you eat them infrequently. You can even cheat for a day and then get back into ketosis quite easily!
If you’ve been doing keto for more than 6 months
If you’re the kind of person that loves to keep track of how long you’ve been following your diet and losing weight consistently, then this isn’t going to be an issue for you.
Simply go back onto your usual ketogenic diet plan after cheating because by now, it should be second nature to you anyway!
Try not to beat yourself up about having cheated. It’s only natural to want to eat something that isn’t part of your diet plan, especially if you’ve worked hard for so long and it seems like a good reward.
But try not to make a habit out of it! If you’re feeling weak on willpower, join a support group or find someone else who is also doing keto dieting alone and arranging a cheat day with them.
Then when the time comes, you won’t be tempted by certain foods because there will be somebody there whom you can talk about how good the food tasted (and maybe even share some with!), as well as help, keep each other motivated.
4 Golden Tips To Keep In Mind While Getting Back Into Ketosis
Sticking to a keto diet is hard. I know because I’ve been there too!
In addition to the method I have shown above, always keep these 4 tips in mind any time you need to get back into ketosis.
Tips #1 – Don’t drink alcohol
Alcohol has lots of carbs, and when your liver breaks it down, the carbs will be turned into sugar which will stop ketosis in its tracks. It may seem like a good idea at the time, but trust us – it really isn’t worth it.
Tips #2 – Eliminate high glycemic index foods from your diet
These include sugary drinks and processed foods with white flour or corn syrup as their first ingredient (like chips). This is important because they’ll cause blood sugar to rise and then fall again, which will kick you out of ketosis.
Tips #3 – Try eating more fat
Fat is the most important macro on a keto diet. It helps you absorb vitamins, fill you up, and feed your brain with good healthy fats so that it functions better (and prevents cognitive decline).
If your goal is to get back into ketosis quickly, you’ll need to increase your fat intake and decrease carbohydrate consumption.
Tips #4 – Consume foods high in electrolytes
Sodium, magnesium, calcium, and potassium are essential for good health. Try eating more leafy greens (like spinach), sodium-rich foods like broths or bone broth, fatty fish, and nuts.
Keto Meals For Quick Weight Loss After Cheating
If you still want to eat something, try one of the following recipes designed for quick weight loss after cheat meals, yet wholesome enough to be eaten as a regular meal.
For people on a Keto diet who are still in the induction phase of this diet, calories are even more restricted than those in maintenance.
The plan with these recipes is to provide a quick way to get back into ketosis after cheating without counting every calorie that you eat and without creating any of your own meals.
Bacon & Egg Muffins Recipe
- 6 Slices of Bacon
- 1 tsp Olive Oil or Coconut Oil for cooking the bacon
- 10 eggs separated and at room temp (can use pasteurized eggs)
- 2 tbsp butter melted, unsalted, not grass-fed is fine. (if using frozen spinach, thaw it first)
- 2 cloves Garlic – crushed or minced
- 2 cups Fresh Spinach leaves – chopped
- 1/4 cup Shredded Parmesan Cheese optional
Mix all ingredients well in a bowl, then pour into muffin tins lined with parchment paper or silicone cupcake liners. Bake at 375 degrees for 40 minutes. Makes 12 Muffins
Also, try out these other Keto Meals, some of which can be made with ease!
Keto Chicken Recipe
- 1 lb Chicken Breast
- Grease or Olive Oil for cooking the chicken – use coconut oil if you cannot consume dairy.
- 1/4 Cup Coconut Milk (full fat)
- 2-3 Large Eggs – beaten
- 2 tsp Salt
- 1 tsp Pepper
- 2 Cloves Garlic crushed and minced
- 1/2 Onion chopped fine
- ½ tbsp Dried Rosemary leaves
- ½ tbsp Dried
- Thyme Leaves
- ¼ cup Red Wine Vinegar
- 8 oz Tomato Sauce or Tomato Paste
- In a bowl, mix all the marinade ingredients. Use a fork to squish them around.
- Add in the chicken breasts, then mix, so the chicken is well coated. Let this mixture sit in the fridge for a minimum of 4 hours up to overnight.
- Remove from fridge and bring to room temperature. Take out some parchment paper (enough to fit down into your cast iron skillet). Place it in the middle of the pan, then place the wire rack on top.
- Preheat oven to 375 degrees F/190 C. Scores the chicken breast in a crisscross pattern, about ¼ inch deep, with a knife.
- Add 2 tbsp bacon grease or olive oil to your skillet on medium-high heat, when hot, add chicken breast.
- Cook each side until golden brown, then flip back over and cook another side again until golden brown (Can cover during cooking if needed)
- Drain excess fat from the skillet, then add eggs and toast over the wire rack (depending on how you like your eggs, you may need to cook them longer).
- Once cooked through, take it out of the oven. Remove chicken from skillet onto a plate with a towel covering it, then remove packaging from wire rack and place in the middle of the pan.
- Carefully pour tomato sauce or paste over the wire rack, coating it well (you can use another spoon to help spread if needed).
- Add spinach over the top of this mixture. Place 1/2 cup grated cheese on top – optional move back into the oven for 3-5 minutes or until cheese has melted.
- Serve chicken over this mixture, and enjoy!
So, in summary, when talking about “How to get back into ketosis after cheating?” this is the point you need to remember.
If you have been following a keto plan for a long time (between 1 -6 months), you may need to fast for a few days before getting back into ketosis.
But if you’re new to the keto diet or it’s been less than 2 weeks since your last cheat day, then it’s not necessary.
If you find this post helpful, please share it!
Feel free to leave me your questions and comments below. Your feedback is always welcome.
Best of luck, Janie.