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How to Get Back on Keto: The Complete Guide

Starting keto again? Getting back on keto can sometimes be more complicated than starting keto in the first place. Starting involves change and hope while starting again involves pain and regret.

You know what you’re capable of, both good and bad. Many people jump into keto with both feet, only to find themselves months down the road gorging on sweets during the holidays, or eating sweets at a barbeque. 

Slip-ups don’t mean that keto is not right for you. Far from it! In this article, we’ll explain five ways how to get back on keto. 

Five Tips on How to Start Keto Again

Many people “fall off the wagon” when trying the keto diet. That’s okay. Starting again means that you have the opportunity to try again smarter, wiser. Rather than focusing on the negative, instead, put that energy into finding strategies to manage cravings. Here are five ways how to start keto again. 

1. Understand That No One Is Perfect

According to Dana Hunnes, a senior dietician at UCLA Medical Center and an assistant professor at UCLA’s Fielding School of Public Health, she recommends that to practice the keto diet, it’s essential to let go of a perfectionist mindset. 

Keto is a different type of diet in that it is a lifestyle diet. That means that you aren’t on it for a short period of time. Instead, it’s an adjustment and recalibration of your daily eating habits.

That can take time to change, especially if you’re a carb lover. Having an all-or-nothing mentality only makes it harder. So understanding that you have a craving for sweets doesn’t have to be a dealbreaker. 

There is a wealth of resources out there for keto snacks, like the SuperFat keto snacks resource. It’s about replacing your old foods, not removing them altogether. 

2. Take a Targeted Approach

Liz Weinandy, a lead outpatient dietician for nutrition services at Ohio State University, states it is better to start again with a targeted approach by not stopping carbs cold-turkey.

That is because stopping carbs too fast can have adverse effects, like keto flu. Instead, Weinandy recommends cutting carbs with a targeted approach, such as cutting 25 carbs per day until you get down to your goal. 

Creating a gradual transition into your keto diet can help you ease back in. It also provides small victories to celebrate as you decrease your carbs and get to your goal. 

3. Track Your Macros

If you dove into keto with both feet, cut out carbs, and ate protein like it was going out of style before. The problem could be that you were not fueling yourself in the right way. 

For a. more effective approach to keto, it can be helpful to use apps to help you track your macros. The typical macro ratio for someone on the keto diet is: 

  • 5% of food coming from carbs
  • 25% of food coming from protein
  • 70% of food coming from fat

If this shocks you, then you know you weren’t eating keto the correct way. Fat is a significant part of the keto diet. Fat gives the feeling of satiation and provides the opportunity for ketosis to set in. 

Instead of thinking about all the foods, you can’t eat on a diet, instead, think of all the healthy ways you can fuel your body. By changing your mindset around food, and more importantly, fat consumption, you can wrap your mind around a new way of eating. 

It’s not about eating fewer carbs as much as it is a paradigm shift in the way you think about food. 

4. Remember to Stay Hydrated

The keto diet decreases carbs and your dependence on processed food, which also cuts down on your electrolytes. As you cut electrolytes, it is crucial to replace them. Water is essential for storing electrolytes. 

The keto diet burns fat rather than glucose for fuel, so in essence, the keto diet has a diuretic effect on the body. It’s essential to keep a balance of electrolytes as they can get flushed out from the keto diet causing symptoms like keto flu. 

Electrolytes are essential minerals found in your blood, like sodium, magnesium, calcium, and potassium. These four minerals are vital to normal bodily functions. If your electrolytes are low, you may experience one or all of these symptoms: 

  • shakiness or feeling faint
  • brain fog
  • headaches
  • constipation or bloating

If you’ve experienced some of these symptoms while dieting before, it is most likely that you weren’t bringing enough electrolytes back into your system. Drinking water, eating green leafy vegetables, and consuming nuts and seeds can help restore electrolytes naturally. 

It’s important to drink enough water when on the keto diet to help restore electrolyte function and regulation. 

5. Eat More Whole Foods

A significant component of the keto diet is that it is a natural food diet that forces you to eliminate processed foods. We all know processed foods aren’t good for us, but the convenience of them in our lifestyle can make it hard to change. 

By committing to a whole-foods diet plan that adds more green leafy vegetables, nuts, seeds, and healthy fats like salmon, avocados, and olive oil can help stick to a diet free from processed foods. 

While it can be hard to adjust to a whole food diet, it is essential to create a sustainable, healthy dive into the keto diet. Cutting processed food out of your diet is a decision to take back control of your health.

Starting Again, Smarter and Wiser

Succumbing to bouts of carb craving is only natural when we are learning the process of how to get back on keto, but with setbacks, you can begin again smarter and wiser. 

Lifestyle choices are different than diets, and you owe it to yourself to give yourself some slack when getting back on keto. 

If you found this article helpful, please look around our site for more helpful advice about food, recipes, dieting, and more.  

Starting keto again? Getting back on keto can sometimes be more complicated than starting keto in the first place. Starting involves change and hope while starting again involves pain and regret.

You know what you’re capable of, both good and bad. Many people jump into keto with both feet, only to find themselves months down the road gorging on sweets during the holidays, or eating sweets at a barbeque. 

Slip-ups don’t mean that keto is not right for you. Far from it! In this article, we’ll explain five ways how to get back on keto. 

Five Tips on How to Start Keto Again

Many people “fall off the wagon” when trying the keto diet. That’s okay. Starting again means that you have the opportunity to try again smarter, wiser. Rather than focusing on the negative, instead, put that energy into finding strategies to manage cravings. Here are five ways how to start keto again. 

1. Understand That No One Is Perfect

According to Dana Hunnes, a senior dietician at UCLA Medical Center and an assistant professor at UCLA’s Fielding School of Public Health, she recommends that to practice the keto diet, it’s essential to let go of a perfectionist mindset. 

Keto is a different type of diet in that it is a lifestyle diet. That means that you aren’t on it for a short period of time. Instead, it’s an adjustment and recalibration of your daily eating habits.

That can take time to change, especially if you’re a carb lover. Having an all-or-nothing mentality only makes it harder. So understanding that you have a craving for sweets doesn’t have to be a dealbreaker. 

There is a wealth of resources out there for keto snacks, like the SuperFat keto snacks resource. It’s about replacing your old foods, not removing them altogether. 

2. Take a Targeted Approach

Liz Weinandy, a lead outpatient dietician for nutrition services at Ohio State University, states it is better to start again with a targeted approach by not stopping carbs cold-turkey.

That is because stopping carbs too fast can have adverse effects, like keto flu. Instead, Weinandy recommends cutting carbs with a targeted approach, such as cutting 25 carbs per day until you get down to your goal. 

Creating a gradual transition into your keto diet can help you ease back in. It also provides small victories to celebrate as you decrease your carbs and get to your goal. 

3. Track Your Macros

If you dove into keto with both feet, cut out carbs, and ate protein like it was going out of style before. The problem could be that you were not fueling yourself in the right way. 

For a. more effective approach to keto, it can be helpful to use apps to help you track your macros. The typical macro ratio for someone on the keto diet is: 

  • 5% of food coming from carbs
  • 25% of food coming from protein
  • 70% of food coming from fat

If this shocks you, then you know you weren’t eating keto the correct way. Fat is a significant part of the keto diet. Fat gives the feeling of satiation and provides the opportunity for ketosis to set in. 

Instead of thinking about all the foods, you can’t eat on a diet, instead, think of all the healthy ways you can fuel your body. By changing your mindset around food, and more importantly, fat consumption, you can wrap your mind around a new way of eating. 

It’s not about eating fewer carbs as much as it is a paradigm shift in the way you think about food. 

4. Remember to Stay Hydrated

The keto diet decreases carbs and your dependence on processed food, which also cuts down on your electrolytes. As you cut electrolytes, it is crucial to replace them. Water is essential for storing electrolytes. 

The keto diet burns fat rather than glucose for fuel, so in essence, the keto diet has a diuretic effect on the body. It’s essential to keep a balance of electrolytes as they can get flushed out from the keto diet causing symptoms like keto flu. 

Electrolytes are essential minerals found in your blood, like sodium, magnesium, calcium, and potassium. These four minerals are vital to normal bodily functions. If your electrolytes are low, you may experience one or all of these symptoms: 

  • shakiness or feeling faint
  • brain fog
  • headaches
  • constipation or bloating

If you’ve experienced some of these symptoms while dieting before, it is most likely that you weren’t bringing enough electrolytes back into your system. Drinking water, eating green leafy vegetables, and consuming nuts and seeds can help restore electrolytes naturally. 

It’s important to drink enough water when on the keto diet to help restore electrolyte function and regulation. 

5. Eat More Whole Foods

A significant component of the keto diet is that it is a natural food diet that forces you to eliminate processed foods. We all know processed foods aren’t good for us, but the convenience of them in our lifestyle can make it hard to change. 

By committing to a whole-foods diet plan that adds more green leafy vegetables, nuts, seeds, and healthy fats like salmon, avocados, and olive oil can help stick to a diet free from processed foods. 

While it can be hard to adjust to a whole food diet, it is essential to create a sustainable, healthy dive into the keto diet. Cutting processed food out of your diet is a decision to take back control of your health.

Starting Again, Smarter and Wiser

Succumbing to bouts of carb craving is only natural when we are learning the process of how to get back on keto, but with setbacks, you can begin again smarter and wiser. 

Lifestyle choices are different than diets, and you owe it to yourself to give yourself some slack when getting back on keto. 

If you found this article helpful, please look around our site for more helpful advice about food, recipes, dieting, and more.