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How To Get Back Into Ketosis After Cheating

How To Get Back Into Ketosis After Cheating On Your Diet…

How To Get Back Into Ketosis After Cheating On Your Diet…

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Getting Back Into Ketosis After Cheating

Getting Back Into Ketosis After Cheating

Falling off the ketogenic wagon never feels great – I’ve been there, done that many times. Especially in the early days. I know that feeling of being disappointed with yourself and frustration at seemingly being back at square one. In those first few months, what would happen to me is I’d have a couple of splendid weeks, where I wasn’t feeling hungry, I could feel my clothes getting looser, and everything was going well. And then, totally unexpectedly, the carb cravings would hit. I’d go through a day or two of feeling this kind of tension and ridiculously insane desire for carbs. I ‘d resist and resist until a part of my brain that didn’t seem to be me would take over, and I’d find myself stood in front of the cupboard with a piece of bread in one hand and a packet of crisps in the other. What then would follow was a 3-day binge on pretty much any carb I could get my hands on. Followed by feeling pissed at myself and fed up at having to start back at the beginning. After the fourth or fifth time of this happening, I decided I had to really figure out what was going on here. Why was I falling off the wagon and how could I make it so that this didn’t happen. Here’s what I realised: First of all, if I was living in a way which meant there was a possibility of ‘cheating’ or ‘falling off the wagon’ – that meant I was essentially on a diet. And I didn’t want to be on a diet. I wanted just to be eating in a way that felt good and satisfying and which also led to weight loss and better health. I didn’t want to be eating in order to get to a destination, I wanted to be living my life now, eating each day in a way that just brought me more and more benefits – physically, mentally and emotionally. Secondly, I wanted to be in a position where if Continue reading >>

How To Get Back Into Ketosis Quickly After Cheat Day

How To Get Back Into Ketosis Quickly After Cheat Day

For those of you on a low carb diet (LCD) who are actively trying to stay in Ketosis, cheating is a BIG deal. Unlike other diet plans, you cant simply make up for that piece of cake or bowl of spaghetti with an extra workout for the week. A cheat day takes much longer to recover from and it cab be quite frustrating to recover from. Some people need to plan scheduled cheat days. It helps them stay on track and not go stir crazy trying to be strict. Some plan it every 40 days, 90 days or after a certain amount of weight loss. This is a perfectly acceptable method to try if you are truly missing your carbs and treats. Just be aware that it can take days or weeks to recover at times and get back into ketosis quickly. Some people start to feel ill and have to re go through “carb flu”, fatigue, and hunger issues. Others do just fine carb cycling. Some just don’t want to cheat at all because of these issues. So whether it is a planned cheat day, and accidental carb overdose, or a part of your fat burn/muscle building cycle, here are a few tips to help get back on track after throwing yourself out of ketosis. 1. Hide your scale You are almost guaranteed to make the scale go up after a big cheat. I typically experience a 3lb weight gain when this happens. It is not necessarily weight gain but more water weight. Your best bet is to hide your scale for a week and not even bother to check it until your back into ketosis for a few days. 2. Fast This is going to be the tough part, but hear me out. Your body needs to deplete those carbohydrates it just stored for fuel. Fasting is a decent way to get that done. If you cheated around dinner time, try skipping breakfast and lunch the next day. The most effective fast would be a 24 hour fast, but even a half day will help.You are go Continue reading >>

4 Ways To Get Back Into Ketosis Fast! (9:1)

4 Ways To Get Back Into Ketosis Fast! (9:1)

Download 4 WAYS TO GET BACK INTO KETOSIS FAST! Here Mobile Mp4 Video and HD Mobile and Tablet HD, Video watch online 4 WAYS TO GET BACK INTO KETOSIS FAST! Tv In HD. 4 WAYS TO GET BACK INTO KETOSIS FAST! full by Tv.Watch 4 WAYS TO GET BACK INTO KETOSIS FAST! Indian Drama Video Online. Tags: KETOSIS , FIT2FAT2FIT , KETO , THE KETO DIET , KETOGENIC , KETO OS , KETO DIET , BODYFAT , WHAT IS KETO , HOW TO DO KETO , HEALTHY FATS , LOW CARB DIET , KETO FOR BODYBUILDING , FOODS FOR KETO , keto cycle , fitness advice , weight loss , intermittent fasting , full day of eating , Primal edge health , Jason Wittrock , stephanie keto person , keto connect , how to get into ketosis , weight lose with keto , how to lose belly fat , Download 4 WAYS TO GET BACK INTO KETOSIS FAST! 3gp, MP4, HD MP4, Full HD Video, Download 4 WAYS TO GET BACK INTO KETOSIS FAST! Video Continue reading >>

Cheating On Keto? -top 3 Ways How To Get Back Into Ketosis After A Cheat Day Fast

Cheating On Keto? -top 3 Ways How To Get Back Into Ketosis After A Cheat Day Fast

If you have been Keto longer than a minute, we have all been there. Whether you cheated or accidentally ate a bunch of carbs you hadn’t planned on, you got … Continue reading >>

Why Cheat Day Works And How To Use It

Why Cheat Day Works And How To Use It

For those who follow a carb-restricted diet (low-carb, cyclical ketogenic diet, intermittent fasting, etc.), introducing a cheat day is not only a way to bring sanity into your meal plans – it is almost a requirement of sorts from a metabolic perspective to ensure that the progress with fat loss does not slow down. It is a bit hard for some people to understand how they can eat whatever they want and still get leaner – so let’s look into how and why it works. What exactly is a “cheat day”? Popularized by The 4 Hour Body book, it’s essentially cyclical strategic refeeding. You pick a day in a week (during which you would otherwise follow a restricted diet) where you allow yourself to consume copious amounts of absolutely anything you want, to your heart’s content. This concept is not new. It has been used for a while by those who followed calorie-restricted diets and allowed themselves one day per week where they would consume more calories than what they estimated their daily requirement was. As you now know, counting calories is a useless task. So we will discuss cheat days purely from the perspective of “carb refeeding”, because the assumption is that during the rest of the week you would be consuming limited amount of carbohydrates. Your total caloric intake during the day is never taken in consideration – only the ratio of different macronutrients. So, why cheat at all? There are many reasons. Pure ketogenic diets (those that strictly restrict any carbs) or diets that at least call for a significant reduction in carbs are psychologically tough. They are extremely effective in achieving the goal you might have in mind (whether it is shedding extra body fat and getting very lean, or using ketone bodies to improve energy levels, cognitive function, Continue reading >>

How Long Does It Take To Get Back Into Ketosis If I Have

How Long Does It Take To Get Back Into Ketosis If I Have "cheated"

Falling off the XLR8 Ride does not feel great. It leaves us feeling upset and frustrated at ourselves. We spend so much time 'beating' ourselves up about how we failed and the worst thing to do is think 'OH WELL, I stuffed up I might as well go on a complete binge' I hate the word CHEATED’ it has such negative associations so let's change it to after I fell off the XLR8 Ride. There is nothing worse than feeling like you are back at square one and have to start all over again. The good news it doesn't take long to get back into Ketosis, so promise me today no more 'beating' yourself up about it. Instead of 'beating' yourself up and having the negative conversation to yourself. Accept it and ask yourself "What can I do different next time". So how long does it take to get back into ketosis (fat burning) after you have 'fallen off the XLR8 ride" First thing you have to establish in your mind that this is not a DIET but a lifestyle and start to work towards this in everything you do. Yes, it takes awhile to get to this stage but once you are here the rewards are amazing and you will never look back and falling off the XLR8 Ride won't be an option for you! What Happens When You Overeat Carbohydrates? The body has several options when it comes to fuel: liver glycogen extra-cellular glucose amino acids muscle glycogen dietary fatty acids adipose tissue (stored triglycerides) ketones At any one time, the body switches back-and-forth between these various fuel sources, depending on their availability and your immediate physical needs. When you follow a low-carb diet, the body predominantly burns fatty acids for fuel because glucose is in very short supply, but when glucose becomes available, such as you have fallen of the XLR8 Ride or carb up, dietary fat stays stored and your Continue reading >>

5 Tips To Get Into Ketosis Faster

5 Tips To Get Into Ketosis Faster

I've put off writing this post for one reason only. While I've remained low carb at about 100g per day and reaped the benefits of being fat adapted (controlled fasting blood glucose, effortless weight management and hunger control) I'm not currently in ketosis for more than a day at a time and haven't been for several months now. So that leaves me feeling very do as I say, not as I do as I write this, and that doesn't feel very genuine on my part. However, as I'm developing the itch to go at it again like I did in the Fall of last year, I'm hoping that this will motivate me to jump back on the Keto wagon to help me lose about 10lbs. I find that staying low carb at around 100g per day allows me to maintain my weight, but in order to lose, being in ketosis and tracking my caloric intake works best. I will preface this blog post with a little disclaimer, however. These are my opinions and suggestions based on observations I've experienced myself. There's some controversy over things like #2 and #5 and I chose to save those pros and cons for another day when we can really dive into facts, studies, etc. For now, I decided to keep it simple and to the point. So take my suggestions and decide if one, all, or even none of them are for you. Then try them on for size and re-evaluate. Simple as that =) That all said, ketosis is not always an easy task but it is very doable. It's hardest for those coming off a diet full of processed food-like products. So assuming you have already switched to a real food lifestyle, done some research on this topic and have gradually reduced your carbs to about 100 per day, here are 5 tips for entering ketosis faster. #1 watch your carbs This seems like a no brainer, especially if this is your first attempt at getting your body into ketosis. But it' Continue reading >>

After The Cheat – Part Iii

After The Cheat – Part Iii

The question comes up frequently, “What should I do if I cheated on my diet?” Via instant message, text message, email, Facebook group post, smoke signal, or carrier pigeon, it has become a topic that seems to be poorly addressed. To begin with the end in mind, let’s address the five key points up front. We will tackle each in more depth below, but here they are in all their radiant glory: Don’t get caught in the cycle of binge and punish. A diet is not made or broken in a single meal or a single day. Your choices define your outcome, but they don’t define your worth. Each of these will be addressed in a five-part series, the third of which is below. If you haven’t read the first part, please click the hyperlink above to read it. I Ate a Donut, Hand Me My Flail! You smile at this section title, but the truth is not far off. As we discussed in the first two sections, you must both understand and accept the consequences of your decision, but also understand why the decision was made…in part 3, I want to explain the “Why.” Why is it that I am so pushy? Because this part explains the response that I see on a regular basis. I get at least 5 emails, IM’s, or singing telegrams per week. They all say something similar: “I was at a party with my boyfriend/husband/wife/girlfriend/dog/uncle, and they totally didn’t have anything keto-friendly. So I HAD to eat a slice of pizza. And then that slice of pizza turned into two, and then four, and now I’m three days into a carb binge…how do I get back into ketosis the fastest. I think I’m going to go to the gym and run 100km on the treadmill so that I deplete my glycogen stores…also, I’m going to sign a document with a notary present stating that I’ll never make any more mistakes as long as I live. Tha Continue reading >>

Should You Have Cheat Meals On A Ketogenic Diet?

Should You Have Cheat Meals On A Ketogenic Diet?

Damn does that cake look good! Cheat meals. Everyone thinks about them when following any diet, and the ketogenic diet is no exception. You might be wondering if you should have cheat meals while going keto. Is it worth it? Is it okay? Will it mess up your progress completely? Intellectually, why would you want to eat something that isn’t in line with your goals or your health? Let’s face it, cheat day meals are bad for you. We know it. The ketogenic diet is simple, but not always easy, and there are some grey areas, so lLet’s talk a little bit about what happens when you have cheat meals and whether or not they’re worth it. You might know people who do low-carb long-term and schedule cheat meals in at regular times, such as on the weekends or set days each month. While this creates a healthy mindset around not needing to be perfect, things are a little different with the ketogenic diet. Since keto is stricter than other low-carb diets, (see our post on keto vs. Atkins) it’s more tempting to have cheat meals. However, the effects of them can be more dramatic. Disadvantages of Cheat Meals on the Ketogenic Diet Here are some consequences of having cheat meals. These are things to consider before flying off the deep end with some emotional eating. Let’s get the big one out of the way first, Cheating Takes You out of Ketosis Since cheating on the keto diet more than likely will take you out of ketosis—especially if the cheat meal or snack is carb-heavy—you have to be prepared for this fact. Know that it’ll likely set you back some and take some time to get back into a ketogenic state. When you have eaten what you suspect was a “cheat meal,” put it to the acid test, and test your ketone levels. People are often surprised that they stay in ketosis after Continue reading >>

How To Get Back Into Ketosis After Binging On Holiday Carbs

How To Get Back Into Ketosis After Binging On Holiday Carbs

With Christmas and New Years being a time filled with a lots of bread, pasta, cookies, beer, and everyone’s favorite dish, it’s going to be very hard to stick to a ketogenic diet. While it’s completely possible to make keto-approved foods or to stick to the protein and zero carb snacks that you might have, it’s a little unrealistic. Especially if you’re going to a event or a family party, with social pressure not being on your side – there’s a very good chance you’re going to end up eating carbs. Recently, during Christmas, I probably ate at LEAST 400 grams of carbs. Yes, might sound like overkill for some of you but the fact of the matter is, besides the holidays – I’m ALWAYS in ketosis and I’m always a low body fat percentage. This means my body can process carbohydrates quite well. This also means I can get back into ketosis very quickly. The more you practice the ketogenic lifestyle, the easier it is for your body to enter a state of ketosis after being knocked out of it. Anyways, I ate tons of pasta, rice, cake, cookies, a giant italian sub, and drank some beer. The day after, I followed the workout protocol I am about to give you and I was already back to burning ketones the day after. Keep in mind, it might take you just a little longer than me but, there is no doubt in my mind that by following what I am about to tell you, it will be the fastest way for you to get back into ketosis and start burning fats for fuel. Don’t Be Too Hard On Yourself First off, eating a ketogenic lifestyle is exactly what it sounds like – it’s a lifestyle. There’s going to be times where you are 100% ketogenic all the time and feeling great – then there’s going to be times where all you want to do is eat a bowl of pasta or a sandwich. Here’s the thin Continue reading >>

Top 10 Tips For Getting Back On Track With Your Low Carb Diet

Top 10 Tips For Getting Back On Track With Your Low Carb Diet

We all falter sometimes. If you want to get back on track with your healthy low carb or keto diet, keep reading. The best tips from the low carb experts! Okay, so you fell off the wagon with a resounding thud. Maybe it was a one-time indiscretion and you just cheated a little, or maybe you’ve been off the wagon for days or weeks. Or even months. But you’ve picked yourself up and you want to clamber back on as soon as possible. You’re covered in dust from your fall, you ache all over, but that wagon is sitting there waiting for you, ready to welcome you back with open arms. All you have to do is put one foot in front of the other. Sounds easy but sometimes it can seem absolutely monumental. I get it. I am writing this because I had a little fall of my own recently. It was only a meal’s worth of cheating but it made me feel absolutely awful the next day. Shaky, bloated, exhausted, tummy issues, the works. In spite of that, or perhaps because of it, I knew I had to get back on track right away. My health is too important to me to let things go any further. But I know I will fall again and so I thought it might be helpful to talk about those little tips and tricks that help you get back to your healthy diet a little more easily. 1. Whatever you do, don’t beat yourself up! If you read nothing else but this one tip, that’s fine. But please take this advice to heart, because it is far and away the most important tip I am going to share. I am part of a lot of forums for low carb and Keto diets and there is always someone flagellating themselves for cheating, for failing, for not having the willpower to stick it out. Well guess what? We ALL fail at this sometimes. Let’s face it, we live in a sugar and gluten-filled world. Unless we are hermits that don’t ever lea Continue reading >>

Low Carb Cheat Day

Low Carb Cheat Day

Diet stalls are frustrating. You limit carbs but the scale ignores you. A low carb cheat day may help by shaking up your metabolism. Here’s scientific proof and a plan to do it right. Why cheat days burn more fat How to plan your perfect low carb cheat day The days before and after you cheat How does cheating help? Your body adapts to physical routines and ways of eating – eventually. Diet progress stalls and we plateau. Cheat days shake things up a bit, metabolically speaking. If you’re not seeing progress on low carb, cheating on your diet can help. To get started, schedule six low carb days, followed by one (wonderful) cheat day. When to Cheat on Your Diet Your low carb cheat day allows extra carbs, preferably in the form of slow carbs: sweet potatoes, beans or nuts – foods allowed after the Atkins Induction phase. If you’re just starting Atkins, a low carb cheat day is generally NOT recommended. Wait a few months, see if your progress slows, then revisit the idea. Why Cheat Days Help Burn Fat Low carb cheat days sound counterproductive. Actually, it’s a key to faster fat loss. As our body adapts to routine, leptin levels drop and weight loss slows. Leptin is a hormone that controls metabolism and hunger cravings. After a few weeks of dieting, leptin levels drop and we store more fat. Outsmart Your Metabolism Use a low carb cheat day to outsmart your body. Eating more calories, carbs and fat one day a week raises leptin levels. Raising leptin levels keeps your body primed for rapid fat loss all week. How to Cheat on Your Diet Cheat days boost fat burning and weight loss – but only when you cheat in a sensible way. Have a Plan Budget your calories for what matters most. Track/count the extra carbs you’re eating. Be realistic – don’t go crazy. Don Continue reading >>

How Do I Get Back Into Ketosis Faster After Cheating?

How Do I Get Back Into Ketosis Faster After Cheating?

Did you let go of your low carb diet for the holidays? Have a free meal? Maybe a carb up? Or go out to dinner? Restaurants are well known for hiding sugar in their salad dressings and putting other carby ingredients into their food that you might not know about. What you expect to be low carb isn't always as low as you think. All it takes is a single teaspoon of sugar in the salad dressing or a light dusting of flour on that chicken breast and you'll experience the consequences without even know why! However, all is not lost! You can recover from your setback and get back into ketosis almost as fast as water fasting by following the diet plan outlined below. If you went to a Christmas party, you might not have been able to tell if your food was really free of carbs, or not. You might have not wanted to upset the host, or you didn't want to feel left out, so you ate something that wasn't on plan. Tempting Christmas treats are the downfall of many. Perhaps, you deliberately caved in to those delicious looking cupcakes or a soft, fluffy donut that your boss or co-worker brought into the office. The holidays are not the only time that your self discipline and love for low carb eating will be put to the test. Maybe you went on vacation and decided to not bother with all of that carb counting stuff. If so, you might have gained a few pounds. You also might have decided to chuck the low-carb dieting game, kick back, eat what you consider a normal diet, and just enjoy your vacation. All of that delicious food looked too good to pass up! If you work out regularly and did a carb up to improve hormonal balance by bumping up your Leptin level, you might also be wondering if there's a way to get back into ketosis more quickly than water fasting. If so, this article will help you, to Continue reading >>

Cheating And You

Cheating And You

Cheating, or eating hidden carbs, whatever you want to call it. Let’s have a brief talk. What is cheating? Cheating is, in the most simple terms, eating a lot more carbs than you would normally. There’s no hard and fast figure, suffice to say that if you had somewhere in the realm of 50g – 100g you would likely break your ketosis, but it wouldn’t be the end of the world. It also stands to reason that you would possibly not have to go through unpleasant keto-flu again. How does it happen? Cheating can happen for a number of reasons, but there seem to be two main causes. Emotions Alcohol Comfort eating is something everyone I know does, and I’ll admit to eating an entire pint of Ben & Jerry’s on my own, no problems at all, when feeling down. Though those days are also long gone. You could be stressed, sad, angry, or any number of other things, and may choose to seek comfort in sugary foods. After all, they raise your mood, though it’s only short term. You’ll probably feel down that you’ve stalled your progress or simply eaten foods that aren’t great for your body. You might even drink alcohol for a range of the same reasons, or, as is very often the case, it may be a social event. A birthday, after work drinks, oh how I could go on… One thing’s for sure, too much can and will impair judgement. The last time I cheated was definitely after a few refreshments and I said “Hey, you know what, chocolate is a GREAT IDEA!” But it wasn’t really. You’ll Feel Like a Failure – But that’s OK! The worst part is knowing that you’ve failed, but you must remember that it’s ok to fail, if you don’t, then you’re probably not doing a lot of trying or learning. I recently read some great advice on failing. It stressed one point, and one point only, Continue reading >>

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