A little planning and motivation will help you start a low-carb, keto, or Primal lifestyle, and under normal circumstances, keeping your carbs on the low side is easy. But let’s not create the illusion that it is easy all the time. From time to time, you may get stressed and eat mindlessly. Or, your aunt drops off her blue-ribbon cake that you’ve loved since you were in preschool, and you give in, just this once. Or, you had a jam-packed day and all you can muster to make for dinner is that package of gluten-free noodles in the back of your pantry. The next thing you know, you’ve eaten enough carbs for a week, and you wonder how you’ll get back into ketosis after a carb binge. The short answer is, yes you will recover from a carb binge. Yes, you will get back into ketosis. As far as how long it will take to get back into ketosis – that depends on numerous factors, that we’ll dive into here. The important thing to remember is, you did not obliterate your goals with one misstep. Especially after you’ve spent some amount of time in ketosis, your body will allow for fluctuations in carb consumption here and there. That’s called metabolic flexibility, which we’ll go into shortly. Can You Have a Cheat Day on Keto or a Primal Diet? Admittedly, I’m not a fan of calling them “cheat days,” for a few reasons: “Cheating” implies that you did something wrong and should feel guilty about it. Earmarking “cheat days” sends the message that you can eat whatever you want that day with abandon. You’d be surprised how much you can backpedal on your goals in a 24-hour period. I prefer to frame higher carb meals or snacks as carb cycling or carb refeeding, which is an intentional higher carb meal to enhance your results; or, frame them as treats, which are planned. That way, the extra carbs are enjoyable, planned in advance, and come with limitations so you don’t go overboard. And, there’s no guilt involved. So, can you have high-carb days on keto? If you are in ketosis and have a sudden surge in sugar or carbs, your body will burn glucose instead of producing ketones. In order to get back into ketosis, you have to use up the glucose you just consumed, and the glycogen your body just stored. The concern is whether the transition back into ketosis will be as difficult as you remember from those first days cutting carbs. If you have been in and out of ketosis for a while, you may slip back into ketosis fairly easily because you’ve developed metabolic flexibility. If you’re just starting, you may go through some of the discomfort of transitioning between fueling with sugar vs. fueling with ketones. Your body “remembers” though, and most likely, it will not last as long or be as severe. This article contains some things you can do if you experience “low-carb flu.” … Continue reading “How to Get Back into Ketosis After a Carb Binge”
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