Have you been kicked out of ketosis during the winter festivities? Some of us are as strict as Spartans. No celebration or invitation to a social event will change the Keto routine for those warriors. On the other hand, some of you are new to Keto lifestyle. maybe you don’t want to be so strict during the holidays.
Temptations are all around you. Winter delicacies are designed to smell and taste divine. Most probably you have a family member who will get offended if you don’t try their baked goods: Have some bread, a side dish made with potatoes or even a dessert filled with sugar or honey. Can you resist it? Even if you can, they will keep insisting until they break your will. Let’s not forget the “almighty” alcohol. If you refuse a glass of sparkling wine on New Year’s Eve they will accuse you of not being a merry man or a woman… This reminds me of Worf from Star Trek TNG.
I am not a merry man!
So, what can we do if we fail to resist and we wake up with the old familiar bloated feeling? Poisoned by carbs and all their alcoholic versions? First of all, you have to understand what has happened to your body.
If you have been fat adapted for a longer period of time, a glass of red wine or a small portion of cake will not make huge damage. You will most probably feel it, but in any case, check with your favourite method of determining ketone levels. On the other hand, if you are a newbie to a keto diet and you haven’t really reached the constant state of metabolic fat burning, you will most probably have more difficulties to get back on track. Here’s the quickest and most efficient guide to get back to beneficial ketosis.
Fasting is a holy word for keto-lifestyle followers
In a regular Keto lifestyle, fasting or intermittent fasting is something that brings a bunch of benefits. let’s mention antiaging effect, the rejuvenation of our cells (Autophagy), the stored fat burning, reducing insulin resistance, reducing inflammation and oxidative stress… Furthermore, it may expend your lifespan. Intermittent fasting changes the functions of genes in our DNA and it regulates the hormones. It’s beneficial in many ways and it’s crucial in the quest to get back to ketosis!
You can opt to fast for 16 hours and have the 8-hour feeding window: Alternatively, you can even increase your fasting time to 18 or 20 hours. If you are fasting for the first time, you might just skip your breakfast and have a late lunch. However, for the best results, I would recommend a 24-hour fasting routine the day after you’ve been consuming carbs. Personally, when I tried this for the first time I was surprised how easy it was. When you set up a goal, you really feel great and motivated as the hours are passing.
Step 1 – Immediate hydration
The moment you wake up after the “keto-sinful” night drink a large glass of warm water. Why warm? Well, you don’t want to shock your stomach with ice-cold water. You can add 1 tablespoon of apple cider vinegar or a few drops of lemon juice. Be careful not to use too much lemon juice because it does contain some calories.
Step 2 – Coffe or Tea
Yes, you can have a cup of black coffee, but really just one! If you consume excess amounts of coffee, even unsweetened, it might trigger your insulin secretion. Since intermittent fasting is all about keeping the insulin under control, you better stick to 1 cup of coffee per day.
Make it a mild version of Greek coffee or very short espresso. When it comes to tea, you can opt for herbal with or without stevia, or have a cup of black tea. My favourite is Earl Gray because it contains less caffeine compared to English breakfast or Heart of London. Always opt for good and quality tea.
Step 3 – When you start feeling hungry(sh)
Most probably you are just thirsty. A great way to determine if you are really hungry is to have a large glass of mineral water. In most cases, hunger will disappear. At this point, mint, thyme or mountain tea would be a great choice. Make sure that you don’t use too much sweetener, even if it’s 100% natural stevia because the taste of sweetness might send some fake alarms to your brain.
Step 4 – Just before your first meal
I can say this 1000 times and still not get bored of it: Take a spoon of Cod liver oil to break your fast. I know that I recommended MCT oil in one of my previous articles, but I must say that I discovered much more benefits of unprocessed Cod Liver Oil in my personal fasting-feasting transition.
Cod Liver Oil will protect you from all sorts of inflammations and infections. It will provide you with a good amount of vitamin A and D. Also, it has been recorded that it can prevent depression. This is something we all need after the holidays. In fact, we need it throughout the year! Finish each of your meals with a fat-bomb or two. This will help your body realize that its fuel is fat – not sugar.
Happy return to Ketosis!
After all, we all learn from our mistakes. You might feel the consequences of exceeding the carb intake right after you eat them. Most probably, the worst symptoms will occur the day after. Luckily, our bodies are some great machines which will get back to their proper way of functioning if we give them a break.
If we fast for some time. Remember that the blissful state of ketosis can be your reality in 1 – 3 days. Be patient and determined. Wishing you all a happy and prosperous year of your healthy keto-living!