It may feel good at the time to give in to temptation and binge on your favourite snacks or dessert, but it doesn't come without guilt and the risk of setting you off from your healthy eating pattern in the long term.
Binge eating is particularly hard on people who were already in ketosis and fat adapted. The sudden intake of calories from carbohydrate sources can quickly move the body out of ketosis.
Some people say they need to take a nap after a big meal. It's common for people to feel low on energy after high-carb meals. The effects are even more intense after big binges, so if you've been on a binge lately it's normal to feel low energy, fatigue, nausea, and bloating.
Many people report that having a cheat meal or a binge is one of the most common emotional triggers for guilt or feelings of regret. which can quickly affect your mental health.
It is important to keep in mind that feelings of guilt and disappointment won’t take back the binge you had. However, you can use the experience to prevent any future binges that take you out of ketosis.
Are you ready to get back into ketosis? Remind yourself how you felt when you were strictly on ketosis and then implement the following steps to get back on track.
How to get back to ketosis step by step
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Intermittent Fasting
While it may seem difficult to skip a meal, an intermittent fast is an effective way to get back into ketosis. The benefits of intermittent fasting include taking advantage of stored glucose (glycogen) and entering ketosis more quickly.
This approach is beneficial because when you are fasting, you're not providing the body with fresh energy to burn through food, therefore your body is forced to burn reserved fuel for energy such as stored glucose and fat.
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Exercise while fasting
When you are exercising in a fasted state, your body is forced to quickly utilize its stored glucose to meet the rapid energy demands during a workout. This means that once the stored glucose runs out, the body will start breaking down fat for fuel hence bringing you closer to ketosis.
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Stay hydrated
Drinking water can help combat headaches caused by fasting. As stored glucose is emptied, your body will not only shed water weight but also electrolytes which are vital for health. So it is vital to keep your hydration and electrolyte levels up by drinking water and warm bone broth.
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Opt for an easier version of keto
Many people implement keto in a way that gets monotonous after a while. For example, they try to include all kinds of meat and little plant-based fats. Some of the best fats come from plant sources like olive oil, avocado, nuts, and other plant-based oils. Instead of processed meats, opt for healthier proteins like local poultry, fatty fish, and sustainably sourced red meat.
Conclusion
Having a cheat meal during keto is not a failure. Diets like keto are meant to be lifestyle changes rather than an all-or-nothing experience. Building in times for treats, rewards, and vacations is possible as long as you stay within the boundaries of your plan and don’t overeat.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
https://pubmed.ncbi.nlm.nih.gov/21130529/