How to Get Back into Ketosis after a Binge (And Prevent Binges in the Future)

Co-authored by Dee Dine and Luke Smith, MFA

Last Updated: October 21, 2022 References

The keto diet is a popular choice for those looking to lose weight, but many keto users tend to give in to a carb binge every now and then. That chocolate cake is just way too tempting, or maybe you just can’t do without your favorite soft drink. Fortunately, it's easy to get back on track. Keep reading to learn everything you need to know about getting back into keto after a carb binge, including how to avoid binges in the future.

Things You Should Know

It's important to ease yourself back onto keto bit by bit so that you don't strain your body.
Stay hydrated and supplement your electrolytes to keep your body healthy while getting back into keto.
Try to keep non-keto foods out of the house, and keto-friendly foods readily available.
Always consult a nutritionist or dietician before you go on a diet.

Section 1 of 3:

How to Get Back on Keto After a Break

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Ease back into the diet by practicing a lighter version of it. Abruptly changing your diet can shock your body. Don’t cut those carbs all at once! Instead, scale back bit by bit, until you’ve comfortably transitioned into the diet.^{[1]
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Research source} Each day, eat fewer and fewer carbs until you’ve reached the appropriate carb deficit for keto. This is fewer than about 20-50 grams each day.^{[2]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
2
Exercise in moderation. Because being in a state of ketosis can cause fatigue, lightheadedness, or lack of energy, it’s important to keep up with your fitness without wearing yourself out. Try exercises like light cardio, aerobics, or careful weight training to stay healthy and keep your energy up.^{[3]
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3
Supplement your electrolytes. On keto, your body tends to miss out on common sources of electrolytes, which can cause dehydration and make getting back into keto especially difficult. You can get those electrolytes back by eating leafy greens, sunflower and pumpkin seeds, or https://www.amazon.com/s?k=electrolyte+supplements&crid=35KTYP74T3X8M&sprefix=electrolyte+supple%2Caps%2C225&ref=nb_sb_noss_2&tag=wikihow-20| electrolyte supplements that come high in sodium, potassium, and magnesium.
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Stay hydrated. Keto diets are low in carbs, which also causes a lack of electrolytes, which can lead your body to excrete more liquids. Remember to replace that lost hydration by drinking plenty of water by aiming for the recommended 8 glasses a day, and possibly more depending on how you’re feeling^{[4]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Remember to listen to your body!
5
Make sure you get enough rest. Getting back on keto can be a difficult adjustment, and that adjustment period can wear you out. Go to bed early, and don’t work yourself too hard. You can also take Epsom salt baths to relax and boost your electrolytes, and drink chamomile tea to soothe your nerves.^{[5]
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Don’t give up! It takes about two to four days for your body to enter ketosis.^{[6]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} During these first few days of keto, or of getting back into keto, you may experience what’s called the “keto flu.” This is a name for a handful of symptoms that seem to occur during the dietary transition and include brain fog, headaches, nausea, fatigue, and difficulty sleeping, among others. This sort of sickness isn’t actually the flu, and happens with many diet plans. Don’t worry. Your body will most likely adapt after about a week, and you’ll be feeling like your old, energized self again.^{[7]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- If the keto flu lasts longer than a week or two, consult a registered dietician or other healthcare professional.
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Talk to a registered dietician. Keto can pose a number of health risks, and it’s important to take stock of any safety concerns before you begin a diet. People with liver problems, kidney problems, constipation, or heart issues shouldn’t try keto.^{[8]
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Trustworthy Source
Penn State Extension
Educational organization dedicated to delivering science-based information to people, businesses, and communities
Go to source} A registered dietician can help find a diet that’s right for you.

Section 2 of 3:

How to Avoid Another Keto Lapse

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Keep keto-friendly snacks on hand. You may start craving certain foods, since your body will be wanting the carbs you’d usually eat when you’re not on keto. It’s okay to give in to the craving here and there, but remember to keep the snacks in line with the diet. Bacon strips and cucumbers with avocado mayo make good, keto-friendly foods. In addition, chocolate and nut butter make for acceptable indulgences.^{[9]
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2
Keep non-keto foods out of sight. If the temptation isn’t there, you can’t give in to it. Try to avoid bringing non-keto foods into the house. These include breads, artificial sweeteners, low-fat milk, carrots, potatoes, and other carb-heavy foods.^{[10]
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3
Be generous with the oils. It can be tricky to get an adequate amount of fats while on keto. You supplement your fat intake by drizzling olive oil or another keto-friendly oil on top of your meals.^{[11]
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Research source} Use a heavy hand pouring that oil over a salad or a salmon filet!
4
Have some go-to keto dishes for when you’re in a pinch. On keto, your options are limited, and so it can be easy to get bored or unenthusiastic about your diet. Learn some easy keto-friendly recipes that you can make in a slump to make sure you always have something to look forward to eating.^{[12]
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Research source} There are plenty of keto salads, burgers, low-carb noodles, and chicken recipes you can find online. ^{[13]
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Research source}
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Know when to quit. Keto isn’t one-size-fits-all, and your body knows best. If the diet is interfering with your life or mental health, it’s okay to quit and try something else.^{[14]
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Research source} It doesn’t mean you’ve failed, only that it wasn’t the right diet for you.

Section 3 of 3:

What Happens When You Lapse on Keto

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Your blood sugar might fluctuate. Suddenly introducing carbs when your body has adjusted to a low-carb diet can mess with your blood sugar.^{[15]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} Mood swings, feeling hyper or jittery, or fatigue are all symptoms of unstable blood sugar levels, and you should consult your doctor if you feel any of these.^{[16]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
2
You could gain weight. It’s a complex issue with many possible factors, but weight gain is a common symptom among people who get off or lapse on keto. In addition, if you’ve only been on keto for a short time, much of the weight you might have lost was probably water weight, which returns naturally when you reintroduce carbs, which carry water.^{[17]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
3
You might feel bloated. Eating fibrous foods again can cause you to feel sluggish or overburdened. This is because your body needs to learn how to properly digest them again. Bloating after keto typically lasts a few days, but could last up to a few weeks.^{[18]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
4
You could get more hungry. People on keto typically have lower appetites because a diet high in fats and protein keeps hunger away. When you cut these in favor of carbs, your body will start to tell its hungry in order to readjust and compensate to a different form of nutrition. You’ll probably crave sugar in particular, but it’s important to resist these cravings!^{[19]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}

Warnings

Practice keto conscientiously and in short intervals. There may be some benefit to keto in the short-term, but the long-term effects of keto are largely unstudied and could present health risks.^{[20]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} The nutritional demands of a ketogenic diet are also hard to maintain over a long period of time. In order to stay safe, try doing keto for only a few weeks before transitioning to a tamer, more balanced diet, such as the Mediterranean Diet.^{[21]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}

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