BY MICHELLE BORTHWICK
Maybe it was some special event. Maybe a birthday celebration. Maybe a trip or vacation you went on where you were limited with Keto options. Or maybe you were at a friend’s house for a BBQ, and they had an unbelievable dessert tray, and you caved in…. (been there, done that). Whatever the reason it’s best not to feel guilty or deny it. Temptation is everywhere. No judgement here. It happened. And, trust me it happens to the best of us. I’ve followed the Keto diet nearly 4 years and it has happened to me too. Sometimes it’s planned (gasp!) and sometimes it’s unplanned.
I went off my Keto plan this year during my divorce, and it was not planned. This was after living the Keto lifestyle for many years. It was an unexpected chapter of my life I wasn’t prepared for. All I wanted to do was eat my feelings. I knew a different meaning of comfort food. Not just once in a while but daily. Sugar became my best friend again and took me down a dark road of addiction. Being a Keto coach, I was especially motivated to get back on track but it took me a few months and many stops and starts. My weight started going up while my emotions spiraled. The power of the carbs at one point were winning! I had to completely change my mindset and take powerful baby steps to get back to a new normal and then back to where I started. If anyone here is facing a setback, or something similar, I’m happy to share my process and how I overcame the strong pull carbs had on me to lose weight and manage my emotions. It took several tries and a deep belief in the keto diet for my overall health and weight loss goals. There is no quick fix but there are steps to take. I believe there are others out there in the same situation. I’m telling you this to be transparent and to give you hope that you can make the changes and you NEVER have to give up on Keto. It’s always there for you and will take you back with open arms.
Keto is a miracle in my life, and I’ve been very passionate about it ever since I originally Lost 40 pounds reversed prediabetes, migraines, gerd, plantar fasciitis, and more. This love affair I’ve had with Keto kept me wanting to get back on track.
Are You Ready to Get Back on the Keto Horse?
The beauty about Keto is you can begin again at any time! The sooner you get back on the Keto Horse the better.
Go Back to Basics… As if You are Starting Keto for the Very First Time
Here are some diet hacks to get back into Ketosis faster.
- Cut Way Back on Carbs
How many carbs you can eat per day varies person to person. To get back into a low carb lifestyle shoot for 40-50 total grams of carbs per day. Eventually wean yourself to 30. Take as long as you need to but set daily goals for yourself. Check at the end of each day and see how you did. Did you show up for yourself? Did you come close to your goal for that day?
- Think Fat First
Fats are the fuel we crave on Keto to keep us going. Get back to thinking about “Fat First”. Plan your meals around all the healthy fats you enjoyed on Keto. It takes away our hunger and cravings. Make sure fat is at least 50% of your diet. Think avocados, grass-fed butter, olive oil, avocado oil, ghee, coconut oil, coconut butter, and MCT Oil. Beyond traditional fats, enjoy fatty foods such as egg yolks, cheese, nut butters, olives, and grass-fed fatty meats.
- Drink Lots of Water
When we start to get back into ketosis our bodies use a lot of water. Plan to double your normal intake for the first few weeks back on Keto.
- Electrolyte Supplements
Beyond increasing your water intake, use a natural electrolyte supplement (with no sugar) to make up for fluid lost. And, to avoid the Keto flu.
- Intermittent Fasting
Start by eating during an 8-hour period during the day, and then fast for 16 hours (a good portion of your fasting can be overnight while sleeping). Be sure to have your last meal of the day by 6 pm and then no snacking after that. By fasting along with eating Keto foods, this forces your body to use body fat for fuel, which is converted into ketones, and WOW before you know it, you’re back in ketosis!
Aahh…Back in the Land of Ketosis
With these Keto diet hacks, you’ll be back in ketosis so fast you won’t even remember indulging in carbohydrates! You’ll be back to reaping the rewards of the Keto Diet that you enjoyed so much before like: weight loss, endless energy, mental clarity, focus, lack of hunger, improved moods, and more.
There isn’t one size fits all Keto. Your success will depend on how your body responds, how long you were eating a Keto diet prior to cheating and many other factors. Mindset is a huge part of getting back on track and I have many other diet hacks that can be personalized to you.
I’d love to hear from you. Let’s talk during a free 30-minute consult. Don’t be afraid to be open about your situation. I know I can help and I’m here to support you. Book an appointment at: KetoIsEasyCoach.com
About Michelle Borthwick: Michelle is a trained Keto Lifestyle coach, a Seasoned expert on Customized Keto. Keto weight loss results can be improved with Coaching, Customization, Accountability, and a trusted partner to guide you every step of the way. Michelle offers private sessions, proven Keto diet hacks, goal setting, ongoing support and more. Follow Keto is Easy coach on Facebook and Instagram @Ketoiseasycoach