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- Minimize your carb intake as much as possible, increase healthy fats<\/strong><\/li>\n
- Do intermittent fasting with at least a 16-hour fast period<\/strong><\/li>\n
- Do intense fasted workouts or cardio sessions to quickly burn off the excess carbs that you consumed<\/strong><\/li>\n
- Take an Exogenous Ketones<\/a> supplement or\/and MCTs for a quick increase in blood ketone levels<\/strong><\/li>\n
- Include Keto coffee bombs in your daily routine<\/strong><\/li>\n
- Test your blood ketone levels throughout these steps to see if you are on the right track<\/strong><\/li>\n<\/ul>\n
If you are looking for a more detailed approach on each one of these steps keep reading, we\u2019ve got you covered!<\/p>\n
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<\/p>\nMinimize your carb intake as much as possible<\/strong><\/h2>\n
The first and probably the most important step towards reaching ketosis is starting to eat the Keto way again and being consistent with it. Which means, limiting your carb-intake to about 20 g net carbs daily from which most carbs should come from nutrient-rich greens.<\/p>\n
Focus more on high-fat foods while keeping your protein intake moderate, with a very low amount of carbs or even zero if you choose so. Doing this will obviously get you back to ketosis as time goes on, but there are a few more things you can do to speed up the process even further!<\/p>\n
Do intermittent fasting\u00a0<\/strong><\/h2>\n
Fasting throughout most of the day will help deplete all of your body’s glycogen stores that you got from the cheat meal and speed up the process of getting your body back into ketosis. That means for the period of fasting, you can\u2019t consume food or drinks that have calories in them.<\/p>\n
There are many variations of fasting, but ideally, you should fast for at least 16 hours. You can even push it to OMAD (one meal a day) if you are able to. Also, when you eat, you don\u2019t need to be restrictive and count calories etc.<\/p>\n
It is better to eat until you feel satisfied, but make sure the food is completely ketogenic, lower on carbs and protein than usual and higher on healthy fats. As we talked earlier, any carbs you consume should come from quality greens like broccoli or spinach which will provide you with fiber and nutrients and help balance your body.<\/p>\n
Intense exercise to burn off carbs<\/strong><\/h2>\n
Intense exercise, like fast runs or lifting heavy weights in the gym, can even further help with burning up those pesky carbs. Additionally, doing the exercise on an empty stomach is best because that way you force your body to use the stored glycogen for energy instead of the food you have eaten prior to that.<\/p>\n
Exercising while fasted is usually well-tolerated by most people, but if you have the feeling that it’s a challenge for you it’s totally ok to carry a small snack with you and reach for it if you start to feel faint.<\/p>\n
Just note that if you go for a light or moderate pace instead, there is a good chance that your body will use ketones for energy, and not the stored glycogen from the cheat meal that you consumed.<\/p>\n
And that\u2019s not what we want, the point is to get rid of all the excess glycogen instead. For that reason, it is strongly suggested that you ramp up the pace when exercising which will make sure your body taps into your glycogen stores.<\/p>\n
Exogenous Ketones \/ MCT oil<\/strong><\/h2>\n
Using an Exogenous Ketones supplement or\/and MCT oil can further help with transitioning back to ketosis. Both of them will elevate your blood ketone levels dramatically in a very short period of time which in turn can help your liver\u2019s own endogenous production of ketones.<\/p>\n
They can give you a great boost of energy and the MCT oil is also an excellent way to add some extra healthy fats to your diet. Other than MCT oil, coconut oil<\/a> also has a decent amount of MCTs (medium-chain triglycerides). To learn more about supplements, check out our Keto Supplement Guide<\/a><\/p>\n
Include Keto coffee bombs in your daily routine<\/strong><\/h2>\n
Keto coffee bombs<\/a>, also known as Bulletproof coffee or just Keto coffee, is also a great way to add some more healthy fats. And since it’s made with butter, MCTs and coconut oil, it can additionally boost your blood ketone levels and make the transition back to ketosis a lot faster.<\/p>\n
Note that if you decided to do intermittent fasting, consuming a Keto coffee is very likely to break your fast<\/a> considering the number of calories it has. With that said, it would be best to include it in your feeding time-window.<\/p>\n
- Do intermittent fasting with at least a 16-hour fast period<\/strong><\/li>\n