I am curious what everyone’s experiences are regarding how long it takes to return to being in ketosis if too many carbs have been ingested. On the very rare occasions when l have deliberately eaten more carbs (usually a family celebration) the next day my ketones are very very low or absent, as expected. The day after that , after being back on the keto WOE , my ketone levels are slightly higher, but it takes one more day more to get back to a decent ketone level. So a full 2 days of being back on the WOE to restore my system to ketosis. I have never binged on carbs or overeaten them for more than one day, so l don’t know if it would take longer if l had overdone the carbs for several days at a time.
What are other people’s experiences?
How long to get back into ketosis
Yeah, about 2 to 3 days of strict keto sounds about right, maybe more sometimes.
Depends how long you have been in ketosis before relapsing on the carbs, and how long you relapse for I suppose.
Do you mean your keto levels are the same or that you don’t have any symptoms?
You don’t hold much glycogen, once your liver runs out you’re back in ketosis. When you eat more carbs, your liver reloads, then your muscles start getting it all, only when you pass that point you may/may not store some as fat, minus what you’re burning the whole time as a fuel source. Your muscles don’t give it back, so once you empty the liver again (day or two at max) you’re back, that’s the case whether it was 100g, or 500g. Most people, even when they over eat them don’t come close to eating enough to spill over into fat. But again, that doesn’t have an effect on the liver running out, which is the switch.
Never notice any effects, unless it’s potatoes as they cause a significant heart rate increase but no other symptoms.
I have eaten crostini and drunk white wine on Sunday evening, a total of probably 90g carbs. After dinner, apple cider vinegar and Berberine.
I woke up yesterday (Monday) with an acetone level of 13 (from 10 to 40: keto in full swing), but at around 10 I was below 10 (means: keto in partial swing) and by lunch time I had crushed back to 2. Therefore, around 15-16 hours to get out of ketosis.
I ate two meals yesterday, both of them full keto ( made chuffles for the first time). By bedtime I was reading between 3 and 4 (4: beginning of partial keto). Berberine again after dinner but forgot the apple cider vinegar.
This morning, I measured at 27, really full keto. I’d call this 12-16 hours kicked out of keto for one full (but not excessive) carb meal, with a substantial lag between eating the carbs and going out of ketosis and a fairly quick recovery after that.
Mind, I am fairly fat-adapted and have practised IF 16:8 or 15:9 for a couple of years, with OMAD 4 times a week for around 7 weeks now. In my experience, fasting greatly increases the coming back into ketosis, and berberine appears to be a great help, too. I have absolutely zero side effects from berberine, I understand this is not the case for everyone.
It’s Tuesday now and I will be fasting until dinner, thus ensuring that I stay in ketosis all day as zero calories ingested (not even a drop of milk in the coffee, or a sweetener, etc). It seems to me that such a habit should allow me to “pay” my carb meal with 12-16 hours out of ketosis, but not more. This is important to me as I don’t want to renounce to my occasional carbs, in moderation but without obsessing about staying in ketosis 24/7.
YMMV.
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