Whether you took a break from keto for a holiday season, vacation, or some other reason, that’s completely normal and okay! Perhaps you want to embrace the low-carb lifestyle once again, but the idea of jumping back into ketosis might seem challenging. Fortunately, you can follow these tips for returning to the keto diet after a break.
Instead of cutting carbs cold turkey, consider tapering them down. This gentle approach can help mitigate shock to your system and reduce the chances of overwhelming cravings.
For the first few days, start by cutting out sugary snacks and bread, then gradually eliminate grains, fruits high in sugar, and root vegetables until you reach your desired carbohydrate intake.
Reacquainting yourself with what's on the keto menu can reignite your excitement for the diet. Focus on high-fat, moderate-protein, and low-carb foods.
Lean heavily on leafy greens, fatty fish, cheeses, nuts, and seeds. Remember to opt for the best sweeteners and flavorings for keto. That way, you have something if your sweet tooth kicks in.
Furthermore, smart meal planning is your ally. Start by stocking up on keto basics and planning your weekly meals. Planning can prevent impromptu decisions that might not align with your diet goals.
Say hello to your most refreshing friend: water. After a hiatus from the keto diet, you’ll want to prevent the keto flu—a common set of symptoms experienced during the initial transition into ketosis.
Drink plenty of water and balance your electrolytes by consuming foods high in sodium, potassium, and magnesium. Or consider an electrolyte supplement if needed.
Watching your macronutrients is essential for returning to the keto diet after a break. Utilize tracking apps to enter and monitor your daily food intake, ensuring you maintain the right balance of fats, proteins, and carbs.
Additionally, be mindful of your calorie consumption. Even on keto, consuming more calories than you expend can hinder weight loss or maintenance goals.
Exercise can enhance your overall health and accelerate your return to ketosis. Engaging in moderate activities like brisk walking, cycling, swimming, or yoga can help deplete glycogen stores, encouraging your body to burn fat for fuel more quickly.
However, it's important not to overdo it. Excessive exercise may overwhelm your body. So pace yourself, and enjoy the movement!
Be kind to yourself during this transition period. It's less about perfection and more about progress. Remember that every meal is a new opportunity to nourish your body in alignment with your dietary aspirations.
