BACK ON TRACK WITH KETO KRISP Part 1: Quarantine Killed My Keto
Thus far, 2020 has been a WHOLE MOOD, and many of us have *maybe* gotten a bit off-track. If you’re wondering how to restart keto after cheating for a meal, a day or the better part of a fiscal quarter, you’ve come to the right place! Here, in the first installment of our six-part Back on Track series, we’ll be dropping some real talk about going back to keto after a break. Here are five simple reminders to ease you into a successful keto re-set.
THIS IS A JUDGMENT-FREE ZONE.
First, we’re just NOT doing the guilt thing...so you shouldn’t do it, either. It’s been a time of unprecedented change all over the world, and the fact remains that carbs are comforting as heck. But regardless of which benefits of the ketogenic lifestyle first caught your eye—weight loss, health support, neurological challenges—those reasons didn’t go away! So let’s all check in with our original motivations, and move forward towards a keto re-set.
COLD TURKEY KETO ISN’T FUN.
If it’s been a while since you’ve experienced getting into ketosis, allow us to do you the courtesy of reminding you: cold turkey keto is kind of the worst. Getting into ketosis is a complex physiological process; you’re training your body to burn fat for energy, rather than sugar. Our bodies have been burning sugar for a long time—that’s part of why we crave sugar.
When restarting keto after a break, experts don’t recommend diving in suddenly; this is what causes the keto flu and other unpleasant sensations that can kill your motivation. It’s also a symptom of the perfection mindset: an all-or-nothing approach that makes it easy to give up after one little cheat. Instead, consider dropping your carb intake by about 25 grams per day. That’s about one serving of oatmeal, a piece of bread or a modest dessert. You can do this!
PLAN FOR PROGRESS, NOT PERFECTION.
When going back to keto after a break, as with any major lifestyle shift, good planning is paramount. You might want to have another look at our Getting Started post, which covers the barest basics: what to eat, what to avoid—and even where to find a reliable free keto diet plan for beginners. But chances are, if you’re getting back on keto after spending some time livin’ the life, you already know what to do.
But even if this is the case, trying to “wing it” is a great way to sabotage your efforts in advance.. What’s important for a successful keto re-set is having that plan—a solid set of recipes and resources, along with some realistic milestones to reach along the way. Having a basic roadmap to follow takes the guesswork out of meal planning, shopping, prepping and cooking. All you have to do is show up and follow the plan all the way to bacon-y bliss.
KEEP IT KETO + CLEAN IT UP LATER.
If your eating over the past few months has been closer to the Standard American Diet, you’ll probably get some decent results with your keto re-set doing what converts call “dirty keto”—a relaxing of dietary standards to include everything that fits your macros, even if it’s not particularly healthy. Cutting back carbs and getting into ketosis *is* technically keto, so you’re not doing anything wrong...and remember, we’re still in a no-judgment zone!
Say it with me: IT IS PERFECTLY FINE TO START DIRTY. It’s actually a great way to ease back in without shocking your system...or pissing off your brain when it wants something splurg-y. As the weeks pass, you may find that your results slow down a bit. That’s just your body telling you it’s probably time to ease in further by swapping out processed foods for whole foods.
LEAN ON THE PROVEN KETO HACKS.
While it’s not always constructive to dive head-first when restarting keto after after a break, we’re definitely not above leaning on some established hacks that can help the process of keto re-set be more successful...and sustainable. This can mean something as simple as setting goals for water consumption every day, or upping your salt intake—your body’s going to flush out a lot of excess water as you’re getting back into ketosis, and staying hydrated will help you avoid those dreaded keto flu symptoms. This will make it easier to stay on track.
Studies also suggest that combining intermittent fasting with keto can help you get into ketosis faster; this can help keep your metabolism chugging along while your body shifts back into fat-burning mode. And finally, always have some tasty keto-friendly snacks on hand! We created our sweet, crunchy-chewy Keto Krisp bars to satisfy those sugar cravings without sending you into a backslide. Made with premium coconut and nut butters, MCT oil, whey protein isolate krisps and other wholesome ingredients, our keto-friendly protein bars have next-to-no net carbs—along with the perfect balance of healthy protein and good fats.
Ready for a successful keto re-set? Us too!
Let’s start slow...we’ll get there together! ***
This is quite probably the best keto re-set piece I’ve ever read – specifically in regards to the guilt free approach. As someone who goes through life as “that” perfectionist, I truly need to remind myself that keto is a LIFESTYLE. The last few weeks haven’t been easy for all of us, but this blog has given me a renewed sense of what I need to do and how I can start again in a way that will stick👍🏻 And yes, my KetoKrisp bars are a big part of that!