For the last two years I have been doing the keto diet, stop one month in the summer for holiday in Spain, went back with a 5 day fasting. Normally I do two meals a day or OMAD or long fasting, I have around 1o kg of fat to be where I want (around 10 percent fat) so lately I was trying to reduce my fat intake to loose that us I was pretty sure I was fat adapted and seemed to be working.
Last 3 weeks I have not been able to keep the keto in some days (especially with sweets) probably having around 50 to 100 carbs in one or two days every of that 3 weeks.
This weekend have been in a hotel and I screw it up again.
How long will take for me to be fat adapted again.
I was thinking to do a 5 days fasting to go back, please tell me if is a good idea?.
Should I start with a normal keto 75 percent fat and then after reduce fat or do I do the fasting and the pass directly to a reduced fat keto?
Thank you for your help in this matter.
I screw it up badly
You need to get your body fat adapted again. Iâd go back to a standard Keto diet (about 75% fat) until youâre fat adapted again. Then you can consider fasting.
I read that fasting will get you back faster into keto and fasting is not very difficult for me , do you still considered it not to be a good idea?
You didnât loose all your fat adaptation in a month, but your brain has been re-hijacked to want the carbs so youâre going to have to fight it again. Itâs as easy as that. Trying to speed up the return by fasting and things like OMAD will only make the symptoms of it worse. They can speed it up, but youâll feel worse. Just go back to keto the way you were doing it and weight.
Why do you want to be sub 10% body fat? Thatâs not healthy. Your body is gonna fight you tooth and nail.
I like the bodybuilder type of body, I know it sounds stupid, obsessive but I was obese and I want to loose it all, I have fat around my waist, chest and I do not want to see it there.
Donât beat yourself up, whats done is done. Just go back to keto and think it out from there.
Donât be so hard on yourself! Just get back on Keto or reset with a fast. If you find yourself eating sweets mindlessly then try to consciously satiate on fats. If you are craving sugar, brush your teeth! I set small goals for myself and as long as the scale isnât going up I am happy. I know I can go on a fast an loose the fat. This fasting regimen is a new lease on life for me. I only eat desserts now (less than once a month) if they are really worth it and DEVINE, but fast after I do so to get back into keto. Donât beat yourself up, just remember the long term goal!
In all the ways that matter, yes. In a month your body didnât forget how to use or handle lots of fat. You still havenât totally undone what keto does for us as far down-regulating fat receptors. We donât become adapted in a month, we donât loose it in a month. Damage is minimal and our bodies arenât as temperamental as most would like to think they are. No doubt youâll feel it, but nothing like doing it originally. Crank that salt back up to avoid the electrolyte imbalance thatâs coming and keto on. Iâve been saying this a lot lately but believing it more and more, metabolic flexibility is something we should all strive to achieve.