Keto is the most popular way of dieting and weight loss. It is not an easy diet, and it requires a massive reduction of carbohydrates. It is a high-fat, adequate-protein, and a fewer carbohydrates diet. Carbohydrates are the primary source of protein for your body. This article will be about keto cheat recovery.
Consequently, you might feel dizzy or flaky in the initial days of the diet. This diet is comparatively complex than other forms of dieting, but it shows guaranteed results. As we starve on carbohydrates, our body begins to get energy from triglycerides present in our stored fat. As the liver breaks the fat, it forms ketones(acids). This is the point where our body enters into a survival state. It is called the ketosis metabolic state, characterized by raised levels of ketone bodies in the body tissues. This is the time when you regain your energy. People follow diets with a lot of dedication, and Keto demands commitment. Unlike other diets where you get cheat meals after a certain period, and they are considered helpful, it is not satisfactory for a keto diet.
Once you go to a restaurant with your loved ones and cannot stop yourself from eating a plate of chole bhature or say pav bhaji, BOOM! Your body got more than the required carbohydrates. Your body will kick itself out of the ketosis state. Carbohydrates are the favorite source of energy for your body. Your body will stop taking energy from the triglycerides stored in fat thus, stoping the fat from breaking down.
Tips To Help Your Keto Cheat Recovery
Don’t worry! You can recover from this state. It would help if you were a little stricter with yourself. Following are ways that will help you recover your cheat day-
Firstly, Forgive Yourself!
Yes, you read it right. Forgive yourself! Don’t let a single cheat day demotivate you to stop your diet. There are many ways to cope. We all are humans, not robots.
It is normal to crave when you see your favorite dishes, and it is also normal to eat them. You have come a long way. It’s okay to feel guilty about it, but don’t be demotivated.
Try Intermittent Fasting
Intermittent fasting is eating in patterns. This can be very helpful in keto cheat recovery. It is a process where you balance between periods of eating and fasting. It is also a very common and effective way of losing weight. These are the ways you should do it in-
- Alternate Day Fasting -Follow your regular routine on one day. Then, on the second day, either fast entirely or have a meal of fewer than 500 calories
- 5:2 Fasting– Follow your average performance for five days, then fast for two days or eat less than 500 calories per day
- 16:8 Fasting (Daily Time-Restricted Fasting)-Fast for 16 hours and then eat for 8 hurs. Don’t eat anything in the 16 hours fasting time.
- Although there are no restrictions on what to eat in the eating period, you have to combine this with your keto diet. Combining keto food with intermittent fasting will help you to be back to a ketosis state
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It is important to exercise but keep in mind you don’t have to over-exert yourself. The right amount of exercise will help your body send the stored glucose to your muscles.
This will help you to get back to the ketosis state. You can either do cardio or HIIT(High-Intensity Interval Training) This can be very helpful with your keto cheat recovery.
Don’t let your body be dehydrated. Drink an ample amount of water.
People generally find it difficult for themselves to drink water, follow the following steps to improve your hydration
- Always keep a refillable bottle with you!
- Set water alarms on your phone
- Try infusing flavors in your water
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Don’t Exhaust Your Body
Get your beauty sleep! Sleeping for a minimum of 7-8 hours a day is very important.
Various researches prove that lack of can boost your carbohydrate cravings.
Find Alternatives For Your Cravings
Cravings can be the hardest part of your keto cheat recovery. There are keto-friendly snacks and bars available in the market.
Other than ready-made snacks, you can always make a keto-friendly meal for yourself, and it will content your cravings and, at the same time, not affect your diet.
People are generally confused and not sure whether they are in a ketosis state again or not. You can check for this in three different ways.
You can detect ketones present in our bodies in three main ways; blood testing, urine testing, and breath testing. Testing through blood is the most reliable yet most expensive, and urine test is cheaper but less reliable.
It is advised to avoid a cheat day during Keto. But if you do so, the above are the methods that can get you back on track from your keto cheat recovery. It’s a long process. Little by little you reach your goal. Be consistent.
I’m Alexandra Caspero, the Registered Dietitian and Plant-Based Chef behind Delish Knowledge. My goal is to cut through the nutrition noise by providing real-life, nourishing tips for body and mind.