How To Get Back Into Ketosis Quickly After Cheating [24-48 Hours] (2024)

FAQs

How To Get Back Into Ketosis Quickly After Cheating [24-48 Hours]? ›

Start a Workout/Exercise Routine:

To get back into ketosis after a keto cheat day all you have to do is to start eating proper meals according to your macros, drink plenty of water and mind your electrolytes. If you feel up to it do some light exercise to help deplete glycogen stores.

Your 24- or 60-hour keto reboot should include drinking plenty of water, increasing your exercise regimen, drastically increasing your fat intake, and trying an intermittent fast. During this time, be sure to get enough electrolytes, get enough sleep, and don't exercise too much.

Fasting for 12 hours is the fastest way to get into ketosis. 3 When you're initiating a very low-carbohydrate ketogenic diet, the fewer carbs you eat in the first 24 hours and the next few days, the more quickly your glycogen reserves will get depleted and the faster you'll get into ketosis.

Don't turn a cheat day into a cheat week or month.

There is no best time of day, week, or month to return to healthy eating, so after a cheat day, take the next chance to re-establish your healthy routine. If you had an indulgent brunch, have a balanced dinner that evening.

A full cheat day of consuming sugar, bread and pasta will take your body out of ketosis, which may take days to recover from. That's why Carrico suggests a cheat meal every now and then instead. You'll likely consume a lower number of carbs than you would on a full cheat day.

Oftentimes after a cheat day or a binge, people think that they need a “reset” so they decide to restrict food the next day. However, fasting after a binge can backfire and perpetuate the binge-restrict cycle. It can lead to intense cravings and an obsession with food.

Can a cheat day break a weight loss plateau? There's some evidence that an occasional, small break from dieting can lead to overall greater weight loss in some cases.

How long does it take to reset your metabolism on keto? ›

Depending on how glycogen-repleted you currently are, your metabolic flexibility, and the state of your metabolism, it could take anywhere from a day to two or three weeks.

Reducing your intake of carbs or calories, expanding your workout routine, reducing your stress levels, and trying intermittent fasting are all strategies to help break a weight loss plateau on the keto diet.

A 72-hour fast, or fasting for three consecutive days without any food intake, can help your body enter a state of ketosis. Ketosis is a metabolic state in which your body burns stored fat for energy instead of glucose from carbohydrates.

It generally takes anywhere from two to four days to get into ketosis once you begin a ketogenic diet. However, how long to get into ketosis can vary based on the individual. It's important to note that many variables can affect how long it takes to get into ketosis, including: Activity level.

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.

Cheating on your keto diet can kick you right out of ketosis, and you'll start burning glucose instead of fat. That means less fat burning, less energy, and less weight loss. And getting back into ketosis can take a few days to a week, depending on your cheat day shenanigans and your metabolic mojo.

A good time to fast would be after a cheat day, when you've ingested extra calories and other toxins. It doesn't even need to be a whole dedicated to fasting. Instead, you can just skip a meal or consolidate eating all your calories into one window of time.

You may go through the keto flu again.

“When you go back to a ketogenic diet after being off it for a day or a period of time, you can easily get back to the diet the next day—but it will take a couple days to get the body back into the state of ketosis,” Hultin says.