How to use exogenous ketones after cheat meal to spring back into ketosis? Read on for a detailed answer.
In my 9+ years with the keto diet, I have faced this dilemma a lot many times. Vacation is the riskiest time where most of us end up giving in to the sugar cravings.
“I recently cheated on keto, and now I am thinking to use exogenous ketones for a speedy turn-around.”
Let us find out how to get back into ketosis the fastest way…
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Since our beloved keto diet restricts carbs up to 30 grams per day, it is very easy to break the limit when your sweet tooth takes over your senses!
Sometimes we just give in to the greed of carb-loaded sugary delicacies and find ourselves reaching out for that slice of pizza just like everyone else.
“But wait, something seems off……. Oh damn, my keto diet is doomed!!”
Most of our favorite soul-satisfying foods come extremely close to our daily carb requirements:
- A single slice of Pizza having 35 grams of carbs
- A banana with 26 grams of carbs
- Just the bun of a burger contains 22 grams of carbs
- A small pack of chips has at least 15 grams of net carbs
Don’t panic if you have gone over the keto carb limit. Let us find out how to use exogenous ketones after a cheat meal to get back into ketosis.
Whether you are wondering how to get back into ketosis after vacation, or you want to find out how to get back into ketosis after a binge, read on for EXACT answers backed by experience.
READ: Is Buttermilk Keto?
(Take the FREE Keto Quiz to know how much carbs you really need!)
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Exogenous Ketones After Cheat Meal
The keto diet creates a metabolic state called ketosis, where the body burns fat as the primary fuel source.
Burning of fat results in the production of fatty acid byproducts called ketones. These small molecules are then used to supply energy when there is a shortage of carbs.
When you have been kicked out of ketosis, it may take some time (2-3 weeks on average) to bounce back in full ketosis naturally.
However, using exogenous ketones will shorten this period to merely a few days!
Exogenous simply means “created externally”. EKs are supplements that are similar to the ketones created naturally in your body during ketosis i.e. ketone beta-hydroxybutyrate (BHB).
Exogenous ketones raise your blood ketone levels, that signal your brain to start utilizing fat for energy, hence sending you back into ketosis.
Most exogenous ketones supplements are in the form of powdered ketone salts, which take up to an hour for kicking in. The purest forms of ketones are the ketone esters, that can get working within 10-15 minutes.
These supplements can be a little harsh for your gut. So it is a good idea to start with half a serving or one third of a serving and gradually build up as your body adjusts.
A 2017 study asked 15 participants to consume either ketone ester or ketone salts. It was found that both types of ketones induced a state of ketosis in the participants.
Another 2016 study proved that exogenous ketones act as an alternative energy source for the body during intensive exercise.
However, keep in mind that exogenous ketones can’t outwork a carb-loaded diet. Don’t expect to eat burgers and pizzas every day and use EKs to magically work your way into ketosis.
Additionally, they taste awful and are quite expensive as well. A two-week supply of exogenous ketones after cheat meal could run you more than $50.
“So what’s the solution, Opwyn?”
How about having your favorite foods in your keto diet so that you don’t get the urge to cheat? What if your everyday diet almost felt like cheating when it isn’t?
(Suggested: How to eat Keto at Wingstop)
Shop KETO Friendly Foods on Amazon for convenient products and snacks!
Other Ways of Restarting Keto After Cheat Meal
“Hey Opwyn I have been kicked out of ketosis how long to get back in?”
Other than using exogenous ketones after cheat meal, these four approaches will send you back into ketosis in no time.
After a heavenly, sinful keto cheat meal, intermittent fasting can help you bounce back quickly into ketosis.
Intermittent fasting is a healthy and effective method to deplete your glycogen stores, thereby promoting ketosis. When you aren’t providing any calories for a specific period of time, your body turns to other sources of fuel i.e. the stored glycogen.
You already break your 8-9 hours of fast in the morning (hence the term “breakfast”). Extending this fast up to the afternoon is called as intermittent fasting.
IF is an eating pattern that alternates between periods of fasting followed by a window of eating. For example, you can fast from 8 pm to 12 noon and then accommodate all your meals in the 12 pm-8 pm eating window.
This will deplete your excess glycogen stores (created from your cheat meal) and help you get back into ketosis quickly.
You should up your water intake for restarting keto after cheat meal. This will help you in two ways:
- Just after a heavy binge session, our cravings are through the roof for the next couple of days. Having ample water in your belly will keep you full and satiated.
- As you deplete your excess glycogen, more and more water will be pumped out by your kidneys. Hence it’s better to up your water intake than suffer from dehydration and headaches.
Have at least 3.5 ltrs of water per day while sliding back into ketosis.
Also make sure to get enough sodium, calcium, magnesium, and potassium so you can diminish the side effects during your keto reboot.
You might feel exhausted as you begin to get back into ketosis. Read this guide for natural remedies to beat the dreaded keto-flu.
Exercise to Get Back into Ketosis
Our main goal when trying to get back into ketosis is to deplete the glycogen stores created after a binge.
What better way to burn energy than a good workout session?
Now before you go all – “Opwyn, I hate exercise! Tell me something easier”, here’s some good news – You don’t have to engage in any boring structured workouts. Just pick a physical activity that you enjoy doing.
It could be going for an evening walk, or jogging in the park with headphones on, or even swinging your body to your favorite music at the comfort of your home.
Just focus on steady and light exercise, as overtraining might be counterproductive to what we are trying to achieve here. It may lead to exhaustion and delay entering ketosis.
Get Enough Sleep
Sleep is the spiritual peak zone where our bodies conduct all the maintenance work. Hence you need to ensure a good 8-hour sleep while trying to get back into ketosis with exogenous ketones after cheat meal or without them.
A lack of sufficient sleep can lead to the following:
- Slowdown in metabolism, leading to fat accumulation
- Insulin efficiency of cells lower by up to 30%
- Food cravings rise the following day
- It leads to an increase in high stress and cortisol levels
- You are more likely to cheat due to increase in hunger and appetite
And if your natural reaction to my advice is – “Eight hours is too much! My life is too busy to be sleeping for eight hours.”
Then not to worry my dear reader, I have a solution waiting to be unleashed. And that beast is called Meditation.
You might have heard of meditation before, and it’s likely that you associate it with some spiritual stuff. Let me tell you that meditation is completely scientific and numerous studies have proven its effects on our health and wellbeing.
Just paying attention to your breath for 15 minutes a day can significantly lower your stress hormones (which is essential for getting into ketosis) and boost your focus, happiness, and contentment in life.
It is said that just a single 15-minute meditation session can give you energy and relaxation equivalent to a 2 hours nap.
Sounds amazing, right?
While it takes around 2-3 weeks to get back into ketosis after a binge, exogenous ketones after cheat meal can help you spring back within 2-3 days. As they can be a little harsh for your stomach, it is advisable to start with half a serving or one third of a serving.
Other tips to boost your recovery are Intermittent Fasting, proper hydrations, good sleep, and exercise.
Today is the day you rise to the challenge and transform your body and health because ultimately, keto meal plan is for people who recognize a great opportunity when they see one and act fast.
Sometimes you fall into the deadly “carb” trap because you don’t know whether the food you are eating is keto or not. To solve this massive problem, I have started a new section in this blog “is it keto?” where I analyze common foods like Hot dogs on keto, Zevia, Beef Jerky, Cool Whip on keto, Cassava, and many more!