I slipped - Advice to 'keep calm & keto on' please

newbies
(Breanna) #1

Hi, I’ve been doing keto for 6 weeks now and have been following it fairly strict, at least I think I am from what I am learning about it as I go (listenibg to 2 keto dudes podcast daily on my drives to work - love it and keeps me so motivated and is very informative). I am almost always under 25g carbs daily and those carbs are incidental, as I eat fairly ‘clean’, whole foods. I have even lost 11lbs in this first 6 weeks!

But tonight I broke! I ate a box of smarties (chocolates) and a handful of chocolate chips! I’m slightly panicking here cause I don’t want this to ruin my progress. What do I do or what do you guys think is best for me to do to get right back on track, to have the least amount of reprocussions so I can ‘keep calm and keto on’. How should I move forward from this slip in the best way to mitigate any damage it has done?
You should know I have no health problems and other than am about 20lbs overweight I am fully healthy.

Thank you! Any advice is so appreciated!

(Charlie Kathopoulis) #2

Hi Brianna,
Great work on being Keto for the past 6 weeks. With regards to the slip up, well we are all human :smile: I personally tend to laugh at myself then ask why i slipped. Was I not getting enough calories or fat calories to start off with? was I placed in a situation out of my control? Or I just had a genuine oops. Then I try to deal with it by putting things in place so I mitigate these accidents. I have a fridge full of home made venison jerky, fat bombs, cheese and other easy to grab tasty treats. So if friends visit I can at least have something for myself to enjoy. You’ll find with time that these slip ups will get less and less common. If I have a larger slip-up (such as when I visited my parents overseas [try convincing a Greek mother whose made your favourite childhood desserts you can’t eat them]) then I will fast from any where from 1 to 5 days, and get the ball rolling by getting back on the ketosis horse.

So my advice is basically laugh it off, and get back on that pony, and even throw in an intermittent fast if you like.

(Breanna) #3

Thank you so much for this reply; adding the light hearted humour and being reminded we are human totally helped my inner panic! I wish I ate something keto first, before gorging in the chocolate, and I will learn from this and from your advice - next time I have that craving I will for sure try a ‘keto treat’ first! Never even crossed my mind tonight :see_no_evil: Lol!

With moving forward, to get back on track; I think I will try a 24 hour fast, with bulletproof coffee as an exception. Hopefully that can help me get back into ketosis quickly and is a good idea…

Thank you for your support @Charlz

(Charlie Kathopoulis) #4

:smiley: Sounds fantastic and you are always welcome. Look forward to hearing you doing well and laughing lots :stuck_out_tongue:

(Brian) #5

If it were me, I’d probably just ignore the slip-up and pretend it never happened. If it was a once and done thing, fagetaboutit and just keep on going with the keto diet. If you feel like doing a 24 hour fast or something, that’s fine. If you don’t, that’s fine, too. Just continue just as you have been with the keto way of eating from the next meal forward. Done.

Don’t make more of it than it is. Stuff happens. There is not rule that you have to punish yourself with so many hours of purgatory for every cookie. Now, if it were happening every day, it would be something to be concerned about. Apparently, it’s not a regular thing.

Did it knock you out of ketosis? Probably. For how long? Might not be long at all even if you do nothing out of the (keto based) ordinary going forward.

Don’t sweat the small stuff. :slight_smile:

(đ૯αท ʍ૯ઽƬѳท) #6

Tomorrow is a new day. Yes the slip up will cause a set back but just keep moving forward. :grin:

(VLC.MD) #7

Everyone slips.

At least you didn’t eat something really bad like a potato.

Sounds like a bit of stress eating.

Also sounds like it didn’t solve your stress.

No one cares when you fall of the wagon.
But we do judge if you don’t brush off and get back on.

Welcome back !!!

(Breanna) #8

Thanks for the advice @Bellyman! It’s helpful knowing that because it was a rare thing and as long as it’s not happening often I need not to sweat it. I’ve started today positive and excited about keeping on with the keto lifestyle (very different attitude after a slip than from when I tried calorie restriction living).
Thanks for the positivity; it’s definitely helpful to get encouraging advice from others as it makes getting back up and continuing with keto as a lifestyle easier to do rather than just letting myself spiral out of control with way deeper regrets later!

Much appreciated!!!

(Breanna) #9

@Dmes10 and @VLC.MD I really appreciate your encouragement; I so feel ready to keep ‘keto-ing on’!!! :+1:t3:

#10

I bought all the stuff to make a Whoppie pie and I ended up buying a real whoopie pie because I got too hungry. I messed up today and that is not a big deal back on track tomorrow with a 14 mile walk!
In the beginning I think we all kind of mess up

(Christopher Jackson) #11

My opinion . . . Cheating is not a big deal. It will slow your progress a few days, but still, go live your life, food is good, have your cheat day. I eat strict keto during the week, but eat out every Saturday with my wife and kids, including ice cream, cakes, you name it, and trust me I pig out, usually consuming 3k in Calories. The next morning I usually go up 5 lbs, then by day two I am back to my normal weight, and ketones back at 1.0 average when i wake up. When i do a cheat week like i do when i go on vacation, or Thanksgiving week for example, I will eat whatever I want for a week, and it usually takes me a week to get back to my normal weight and 3-4 days to get back in Ketosis. Remember eating Keto is good because it makes you mode conscious about what you eat, that alone makes you 100 times healthier then most Americans, but dont deprive yourself of everything, or you really will quit this life saving diet one day. Just my opinion after 2 years of keto, going from 230 lbs to 175, in the best shape of my life.

(Christopher Jackson) #12

Also the more you cheat, the better your body gets at adapting. Most keto experts like Joe Rogan believe that you are the healthiest when your body adapts quickly, your more well rounded.

(Laurie) #13

In the past, I’ve fallen off the wagon and given up. The result was I just got fat again.

So when you fall off, get back on. Ask yourself: What’s the alternative?

#14

Thank you! That’s helpful.
I’m lucky I don’t have to depend on Keto for insulin issues, because I don’t have diabetes so I think I have a little bit of leeway that way!

(Joanna Parszyk ) #15

My advice is. Ask yourself why are you doing keto in the first place? Just fat loss? Maybe health benefits? But with being harsh to yourself. Life can be harsh as it is, let’s nod add to our stress levels.
Reflect and continue. Do not stress, treat it as a learning opportunity and go on.

My background:
I did keto 7 years ago for weight loss, then paleofor 6 years, now back to keto for health benefits. I lost ALL cravings for CARBAGE. On paleo my only carbs seasonal fruit and occasional potatoes once in a blue moon. Haven’t touched or wanted sugar or other carbs or processed carbs for years now.
Once you properly refrain for having sugar the cravings will stop, believe me. You forget it even exists and it will not trigger you.

KCKO :kissing_heart:

(Joanna Parszyk ) #16

@Charlz
Lovely firs response. I thought it is so good no need to add anything more but still added my 2 cents :rofl:

(Charlie Kathopoulis) #17

:slight_smile: Thank you - I have a little experience at the occasional slip up :wink: but you are right though, the cravings do stop as you progress on your Keto journey.

(Joanna Parszyk ) #18

@Charlz
Yes they case away. The trick is to learn to listen to your body. Sometimes it is just a whisper staying: l’m not hungry so why do you want eat? Can be easily ignored when emotions run high…
It is not easy…but it gets easier :smile:

#19

When you ‘eat what you want’ does that include ‘real’ pizza etc. (keto no no foods)? After your cheat week do you go back to your usual keto diet or do you have to fast?

#20

I have been Keto for one month, and I’ve slipped 4 or 5 days within that 1 month. The day after I slip, I just start over again and it seems to be really flexible and I snap right back.
Just keep your start date and if you slip you don’t need a new start date.
just keep on going. we all slip up!
Remember this is a very new way of eating so you’ve got years and years to unwind of bad eating habits.
Be very very very very very very very gentle with yourself big heart… big kitten smiles!!! and lots of luck to you!
keep calm and Keto on!!!:smiley_cat: