Maybe you hit your initial goal weight or wanted to come off your diet for a short time due to the holidays.
Either way, you want to get back on the keto diet after a short break.
Taking breaks is perfectly normal as long as the break isn’t too long to undo all the positive changes you’ve seen.
In most cases, you’ve gained back weight after coming off the diet, and you need to get back on track.
Getting back into the keto diet after a short break is easier than you think, and you’ll be back to your fat-burning self in no time at all.
Will Power And Discipline
You won’t get the results you want if you keep hopping on and off diets or taking breaks when you shouldn’t.
Deep down, you know this. A diet is a lifestyle change, and there are no two ways about it.
Don’t wait for all the information. Just start building good habits again, and everything will fall into place.
By going back to what worked in the past, you can guarantee those results again in the future.
If you have a sweet tooth, there are ways you can satisfy that while also adhering to your diet.
Knowing this and having the discipline to follow through is what will take you farther than just relying on motivation alone.
Get back into ketosis
In order for you to start the weight loss process again on the keto diet, you must get back into ketosis quickly.
Below are a few ways you can get back into ketosis after your break on the keto diet.
- Eliminate carbs. Yes, it’s going to be hard again, but you have the discipline to get through. When you eat carbs, the addiction to them grows stronger, and you want to consume more and more. You may even have symptoms of the keto flu again, so know the steps you need to take to get over it quickly or reduce your symptoms.
- Be strict with your diet. If you don’t follow the keto guidelines exactly as they’re meant to be, you will be going in and out of ketosis and may not even know it. Make sure you keep a high-fat, moderate protein, and low-carb diet.
- Fast. Intermittent fasting while on keto has been shown to be highly beneficial. Fasting can deplete your glycogen stores quicker, getting you back to ketosis.
- Consuming exogenous ketones. By consuming these supplements, you’ll be putting in the Beta-hydroxybutyrate ketone in your body, jumpstarting the process.
Set Goals You Can Hit
If your weight loss goals are out of reach, you’ll get discouraged if you don’t make progress towards them quickly.
Giving yourself quick, easy wins sets you up for success because small wins add up and give you a dopamine boost each time you hit a goal.
Start with goals like:
- I will eat perfectly for one week
- I will walk for 20 minutes today
- I will fast until lunchtime
- I will plan my meals for one week
By setting these smaller goals, they can easily be achieved and give you the boost you need to get back on your diet.
Ease Into The Diet
While sometimes it’s better to rip off the bandaid and go complete cold-turkey, if you know you need to ease into something and gain momentum first, then do it.
You may not want to give up carbs completely, so ease into it for a week and get yourself prepared to start strong the second week in.
A gradual transition may be just what you need to get back on track once you’ve taken a break.
Avoid Feeling Terrible
If you know the keto flu is coming, you’re likely to not want to start the diet back up, and that’s understandable.
It’s a necessary evil, though, but can also be completely eliminated if you do certain things right.
Making sure you’re hydrated, replacing electrolytes (especially sodium), and getting enough healthy fats will have a huge impact on how you feel.
One of the last things you want is to be dehydrated when on the keto diet, so make sure you’re consuming half of your body weight in ounces.
Having a diuretic effect from increased bile production, you want to constantly hydrate.
Just by following these simple tips will stop most of the bad symptoms from happening.
Make It Sustainable
In order for you to succeed long-term on the ketogenic diet, you’re going to need more than just motivation.
Making this a lifestyle change will give you lasting results keeping your breaks on the diet to a minimum. You may never take a break again.
By changing your lifestyle, you make this a habit that you can sustain.
Once these engrained habits start to take over, you’re likely to continue making healthy choices on an ongoing basis.
When times get hard, your habits will keep you going in a positive direction.
Here are a few tips to keep sustain the keto diet for the long term:
- Don’t overcomplicate the diet. You should be consuming 70% fat, 20% protein, and 5% carbs. Use fitness trackers to keep your daily calories in check and keep an eye on your macro breakdown.
- Fast. If you eat your calories within a smaller window of time, you’re more likely to consume fewer calories without the feelings of restrictions. Your meals will be bigger, and it’s a lot easier to do than you think. For most people, skipping breakfast is the easiest option.
- Keep your energy levels high. Caffeine and MCTs can help you keep your appetite in check and allow you to have high levels of energy.
- Change your surroundings. If you put yourself in situations where you can fail, then your weight loss journey is going to be very difficult.
- Plan properly. If you know there are holidays or events coming up that will potentially derail you, plan for it. Looking up menus or asking ahead of time what food will be there is going to make your life a lot easier. You’ll avoid having to making split decisions that could be unhealthy for you.
- Exercise. Studies have shown that people on diets who exercise regularly are way more likely to stick to their diets for the long term. This goes along with establishing healthy habits and making a healthy lifestyle a choice. Start small if you’re not used to working out and build up. Walking, jogging, jumping rope, and other low-intensity exercises are great. Then you can move up to strength training and other types of high-intensity workouts.
Giving yourself a keto kickstart might be just what you need to get back on the ketogenic diet after a short break.
Just because you took a break doesn’t mean all is lost.
Make sure this time around that you set yourself up for success by going longer and making this a lifestyle change.
By having a plan to restart your diet and get back into ketosis, you’re ahead of the game. If you fail to plan, then you plan to fail.