I fell off big time

(Kro) #1

Well after 6 weeks of doing great on keto under 20 grams a day and seeing so much progress I blew it.
I guess the bigger question is why? I did good all day had a no carb dinner of bacon and eggs.
Normally don’t eat after that.
Started watching basketball games and just had crazy urge to have a snack. It started with cheese then a wrap then a few crackers and wow I was off to mindless carb eating. I feel like I blew all the progress I have made what a failure. I don’t even know why I did it.
Woke up this morning and BS was up to 137.
Now what? Will this be like starting all over???
That Kentucky /ST Pete game was crazy.
Guess I can’t watch anymore basketball if this is a trigger.

(Alec) #2

Don’t worry. Knuckle down and get back to keto. Carb binges are not good for you, but don’t make one binge turn into 2.

What were you craving? Salt? Sweet? Crunch? Find and prepare a keto alternative.
Cheers
Alec

(Kro) #3

All of the above! :yum:

(Allie) #4

Guessing you’ve got some mental association with baseball and snacking so went on autopilot?
Just get back on track, you’ll be fine.

#5

You will be ok. Almost 99.9% of us all have a back slide easily when we start a big eating change like this, you are among good company :slight_smile:

It isn’t like starting over, just eat your Keto plan again as you have been doing and don’t worry at all.

Key is next basketball game, be sure to have chicken wings or any other good Keto snacks but also before the game, eat a big meal. stuff that tummy a bit so you don’t have that feeling you really can just hoover down a ton of stuff.

you will be ok…just soldier on :slight_smile:

(Rebecca ) #6

Believe me , you aren’t alone. I found that when that happened to me I just moved ahead…the suggestion of having Ketogenic snacks on hand for the next game might do the trick. I also agree with eating a full meal before (Ketogenic, of course!) May help with the snacking urge.

(Doug) #7

No, not at all. :slightly_smiling_face: A little hiccup along the way - well, it happens for most of us.

So much here is mental/psychological; we all must find our way.

:smile: David and Goliath, St. Peter’s and Kentucky - I just watched the overtime period again… Amazing.

(Marianne) #8

My only suggestion is to make sure you are eating enough food at your meals - and, I’d eat three times a day until your body say it doesn’t want that. Not sure how many eggs and bacon you had, but my first thought is maybe this wasn’t enough at dinner. That used to be my standard breakfast. Maybe you slipped because you were hungry and still wanting more after dinner (?). Dinner could be a big, fatty cheeseburger with some steamed vegetables in salt and butter, or a big ol’ pork steak on the grill, or a bunch of rotissiere chicken, etc. - something with ample fat and substance.

Put away the club, pick yourself up, dust yourself off, and get back on that pony! Good luck!

(Stickin' with mammoth) #9

This is not blowing it. Blowing it is when you wake up three days later surrounded by Easy Cheese cans, covered in Almond Joy wrappers, with no memory of any of the transactions accounting for those Pizza Hut boxes.

You’re doing fine. Humans are flexible, that’s how we survived this long. Have you ever gotten lost looking for an address? Me, too. Are you still out there, years later, circling that same block? Me, neither. We figured it out eventually and found our way home to warm pajamas. You’re doing fine.

(You've tried everything else; why not try bacon?) #10

You’ve gotten some great suggestions here. Eat more at meals, so that you’re not hungry between meals. Get the carbs out of the house, so they won’t tempt you, and stock up on cheese, pepperoni, and pork rinds, so as to have something safe to eat if you find you simply must snack. It also wouldn’t hurt to have some coffee or tea available to give your mouth something to occupy itself with that’s not food.

#11

Doesn’t matter, your glycogen reserves were near empty from weeks of keto, the majority would have gone back to muscles, the rest to the liver to be burned off again, then you’re back in ketosis. It’s not starting over. Not a huge deal.

Go into your games with meals in you already, make your snacks pork rinds, salsa’s, sour cream, etc.

I used to do a pork rind nachos that was (clearly) pork rinds, grilled chicken, jalapenos, cheese, guacamole, the whole loaded nacho deal. Still keto, still very much game time junk food.

#12

You didn’t “fall off” anything. There is no wagon to fall off. You’re not a passive passenger on a wagon - you’re the driver in charge of your own health. You’re in full control of an all-terrain vehicle. If you slide off-track or stop at the roadside awhile because of some one-off snaccident, you can always pull on your steering wheel, get out of that ditch and get right back on the path whenever you choose to. Go continue your journey to good health - get revving now.

#13

If you fell of big time, eat a bigger horse. What follows is bad advice that will work. Get some chicken wings and beef ribs ready. Make sure there are way too many. A mountain of them between you and the crackers. Then sit down to the next enthralling basketball game.

(Stickin' with mammoth) #14

Freakin’ hilarious.

image
image.png600×900 25.4 KB

image

(UsedToBeT2D) #15

Small steps can lead to big progress. Learn from mistakes. Get back on target. We all stumble now and then.

(Kirk Wolak) #16

The fastest way to recover is a little extra fasting time (between meals), and some MOVEMENT (as simple as getting outside for a walk).

Don’t let this set you back…

Welcome to My World. LOL. Actually, the human existence World.

See, we don’t talk about it much, EVEN HERE, but Playing Video Games, Watching INTENSE Movies or Sports… WILL Raises you Blood Glucose, and can then cause a Crash as your body produces insulin, and suddenly, you find yourself HUNGRY.

This was one of MANY missing points for me. I can focus so intently on programming, that my brain will DEMAND glucose… And my BS will rise to the demand. In some cases, and easy 20-25 points.

It will crush my ketones. You are effectively triggering a stress Response, and your body is giving you the energy it needs. And you will naturally become hungry to fill the deficit.

I found out mine wearing my CGM. Blew my mind, because it was happening when I was fasting! And then I would get wiped a bit, I would stop programming and watch my CGM drop drop drop… Crazy!

(David ) #17

wow! That is so interesting I never knew that. I guess that would explain why I get so hungry watching sports or why my BS is so high for no obvious reason except worry or excitment. Trouble is not much you can do about that I suppose. I get so overly excited watching sports for sure. Even watching CNN or Fox News lately makes me want to eat. I try to stay calm but it just doesnt happen.

(David ) #18

Great advice from everyone!!! Thanks so much for this forum!

(Kirk Wolak) #19

Actually, it’s not easy (just like Keto, LOL), but it is simple.
Movement. Your body is being convinced it is in Fight or Flight Mode.
There are 4 ways to change this mode:

  1. Eat (the wrong answer, probably), but it works & puts us in fat storing mode
    [It’s why those commercials work better in sports and Heavy Drama/Excitement]
  2. Exercise enough to burn off the glycogen in your muscles (Pre, During & Post) is best.
  3. Sleep. It works, but again, it might be causing me to store fat! (it’s my default response)
  4. BREATHE differently. 2x the inhale vs the exhale should be right. (hard to remember all day)

I am still experimenting. Here is what I know. If I don’t deal with the stress for a long period, like 2+ hours. I will enter into a slow drain mode, and by 3-6pm I am crashing hard.

I’ve started working on doing some Squats, etc. To help the situation. Both BEFORE such an event, and then a bit after. But it appears I might have to get up, and do 20-40 squats on a cycle. Just to provide the FLIGHT my body is not able to handle…

I hope to hear other people chime in, over time, as to what works for them.
I think I am going to refer to this as “Burning off Stress”.

Also, if everything I’ve done so far is ANY indication. It will likely take me 12-18 months to find the sweet spot… And then I will discover another “sour spot”, LMAO…

I say this as I hit the wall approaching 6pm today (a full day of programming).
I think, being 55, this takes a lot more out of me than I realized.
I had to stop, I felt like a nap. Put my head down, and woke up 3hrs later!

My CGM shows that 15 minutes before that is when I started slipping. I went from the 80s.
To the 70s, to the RED 60s, and stayed there until I awoke (or just a tad after).

Even now, my Glucose is 68 (coming up after 30 minutes), but slowly…
FWIW, I had 6 Hamburger Patties cooked on the grill.

HTH!

(Doug) #20

Kirk, great observation, and that is just cool as heck… Maybe counter-productive in some senses, no argument there, but fascinating.

My gut feeling is that it isn’t “so bad,” though, because where is that sugar coming from? If one is not taking it in from external sources, then the body (the liver, right?) is making it from the body’s stores - and in no way is that ‘all bad’ from the standpoint of what most of us are after here.