7 Simple Tips to Help You Get Back on Keto After a Break

For people who follow a strict eating plan, such as a ketogenic diet, the holidays can be a difficult time to stay on track.

However, there will be no permanent push on holidays.

Instead of cutting back on carbs altogether, nutritionists say that getting back into ketosis after a break is often the healthiest way to get back into this diet.

On the holidays, did you realize that you decided to take a break from dieting for a little longer than you initially thought?

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Maybe you only planned to relax for a few days, but then Aunt Doris offered you another piece of her famous Pecan pie and the next few days you knew in those days were a few weeks, the holidays were over and you won. Weight more than you think

If this scene sounds familiar, you're not alone. Gaining weight while on vacation is a challenge for many. In fact, the average person will gain about one pound during the season.

But taking a break from Keto to celebrate the holidays doesn’t take a permanent push.

In fact, nutritionists say that these seven tips can help you get back to ketosis in no time.

1. Let's have a perfectionist mentality

“The most important piece of advice you can give is to give up the perfectionist mentality,” said Dana Hans, a senior dietitian at UCLA Ronald Reagan Medical Center and an additional assistant professor at the Fielding School of Public Health.

In fact, many Yo-Yo dieters have the attitude of having nothing or nothing, he said.

Huns mentions that keto is a lifestyle diet. It is meant to change the way you eat so that you can continue throughout life. This means you can create vacation-like behaviors, rewards, and fun lazy moments until your overall lifestyle is healthy.

2. Have a game plan

Another priority on your list is to have a game plan.

He explained that if you have a clear plan for what to eat and what to do, it is very difficult to leave the trains.

He suggested that you have a plan for each day that includes your diet and exercise.

You should have a weekly meal plan or shopping list that you will follow.

3. Set reasonable and achievable goals

Setting high, perfect goals can lead to failure.

Instead of thinking that you want to get back to normal quickly and eat perfectly, Hans suggested that you think about doing something that you can achieve with confidence.

For example, start small, commit to eating as planned for the day and walk for 15 minutes.

Setting goals that you can reasonably achieve will help you feel motivated and set you up for future success.

4. Don’t throw away carbohydrates “all at once”

Liz Wendy MDH, an outpatient nutritionist at Ohio State University Wexner Medical Center, recommends that you don't push yourself away and stop taking all carbohydrates right now.

Switching to rapid ketosis can be uncomfortable and difficult. According to Weinandi, the gradual transfer is more ideal.

He suggested cutting 25 grams of carbohydrates a day until he reached his goal.

5. Use salt during infection

A big reason people feel bad at the beginning of the diet is the keto flu, Wayanandi said.

When we reduce carbohydrates there is a diuretic effect that can cause a rapid change in electrolyte balance.

As the body adjusts to burning fat for fuel, it can make a person feel tired, bored, and restless.

To combat these symptoms, Wendy suggested adding about 2,000 milligrams of sodium per day, about a teaspoon of table salt.

However, people with high blood pressure should consult their doctor before doing so, she advised.

6. Keep hydrated

Since the ketogenic diet has a diuretic effect, it can also be a reliable source of dehydration.

Dehydration is responsible for the symptoms of the keto flu, which include fatigue and dizziness.

Feeling thirsty and having a dry face are also symptoms of dehydration.

To avoid dehydration, Robin Foratan, MS, RDN, HHC, academic medicine dietitian and spokesperson for the Academy of Nutrition and Dietetics, recommends 2 liters (about 8 cups) of water per day.

7. Try a more sustainable version of Keto

Wayanad said that many people do keto in a way that is neither healthy nor sustainable.

For example, they may eat large amounts of processed meats like bacon, hot dogs, and cold cuts that are associated with cancer risk.

Playing in this way can cause feelings of loneliness and deprivation.

His advice? Eat more plant-based foods.

Healthy fats can be added in the form of olive oil, avocado, almond, and vegetable oils that are low in saturated fat.

Instead of processed meats, choose light meats like fish, skinless poultry, and occasionally thin red meats.

Wendy said that the plant protein from soy is also quite suitable for the ketogenic diet. Also, she adds lots of starchy vegetables and spinach to her diet. Leafy vegetables are especially good because they are rich in vitamins, minerals and phytochemicals, they have anti-inflammatory properties.

And to add more variety and nutrition to your foods, she suggested adding a small serving of low-carb fruit.

So the dish might look like this: 4 to 5 ounces of fatty protein, surrounded by lots of veggies surrounded by a small serving of olive oil, avocado, and berries.

These healthy options can make the way you eat easier and more nutritious.

BOTTOM LINE

Complex vacations are neither fun nor comfortable.

Taking a break from your diet is not a failure. A diet like Keto means that there may be changes in your eating habits that you can maintain throughout your life. This means you can create time for treats, rewards, and fun breaks like vacations until your overall lifestyle is healthy.

Nutritionists say it's important to have a solid plan when you return to ketosis. By learning how to deal with common problems like keto flu and carbohydrate tracking, more success can be achieved.

Article source healthline.com