In the first instance, you should remember not to be too hard on yourself. Everyone has days where they mess up, and you may not even realise you’ve gone over your carb count for the day until you’ve finished logging everything. It typically takes two to seven days to get into ketosis, but there are ways to reduce the time it takes so you can start burning fat again as soon as possible.
Just one 75-gram dose of glucose is enough to knock you out of ketosis, which is why cheat days are not recommended on the diet. Simply because there’s no such thing as a cheat day on keto. A bottle of full-sugar soda or a plate of fries is enough to stop ketosis.
If being out of ketosis wasn’t enough, having a high shot of glucose while on a low-carb, high-fat diet can even lead to damaged blood vessels if you do it often enough.
Five ways to get into ketosis
1. Cut back on your carb consumption again. Go back to the usual 20 grams of net carbs as soon as possible. Don’t give up just because you made one mistake. The longer you’re out of ketosis, the worse you’ll feel. No one wants keto flu twice.
2. Add coconut oil or MCT oil into your daily diet. MCT oil is better than coconut oil in this case, but both will work if you don’t have it on hand. If you’re using MCT oil for the first time, make sure that you start with just half a teaspoon because it has a few not-so-pleasant side-effects for bodies that aren’t used to it. Unless you want to spend the day in the bathroom, of course.
3. Get physical! You can aid your body in its journey to ketosis by exercising. Being more active can deplete your body’s sugar stores, meaning that it has to start burning fat, instead.
4. Try adding fasting to your day. Many people combine fasting with the keto diet for an extra weight loss boost. Intermittent fasting is the most popular fasting approach for keto, and involves fasting for 16 hours a day, while getting your food intake in the other 8 hours. This is called the 16/8 method, but there are other methods for intermittent fasting.
5. Ensure you’re getting enough protein. Ketosis requires the right amount of protein as much as it requires low carbs and high fats. Your protein intake shouldn’t be excessive but should be adequate.
Test your ketone levels
Still not sure you’re back in ketosis? You can easily check your own ketone levels by using urine strips or blood test kits <link>. Simply use the strip and check the colour of the strip against the chart included with the strips. This will immediately tell you where you are in ketosis, and is the easiest way to tell whether or not you’ve managed to get back to where you need to be.