You just can't separate chocolates from me. Hard to resist chocolates sometimes.

23rd April

First chocolaty haul arrived (from iHerb). I'm still waiting for my Amazon orders to come in though I've ordered from them much earlier. 为什么这么久？I hope the chocolates don't arrived melted. 

I placed order for these :

1) ChocZero, 70% Cocoa Dark Chocolate Squares, Sugar Free, 10 Pieces, 3.5 oz (S$6.16)

2) ChocZero, Dark Chocolate with Sea Salt, Almonds, Sugar Free, 6 Bars, 1 oz Each (S$9.57)

ChocZero, 70% Cocoa Dark Chocolate Squares, Sugar Free, 10 Pieces, 3.5 oz

ChocZero, Dark Chocolate with Sea Salt, Almonds, Sugar Free, 6 Bars, 1 oz

Eeny meeny miny mo. Difficult to choose which to savour first. Only 6 pieces in a pack, that makes it S$1.595 per piece of 1oz (wah lau eh! I hate when they use the system of measurement which I'm not used to) = 28.35grams  

Small nibs of almond with a hint of salt. Yummy! Reminds me of the cashew creeesendoooo chocolates I'd get or ask hubby to get for me.

Makes this more expensive than the 70% cocoa squares. I shall try that another day. 

For photo reference only. Note : This is NOT keto friendly

S$0.616 per piece for 3oz = 85.0486 gram. School taught us to round off to the nearest 2 significant figure but I must be precise when it comes to equating expensive chocolates

Verdict : 赞！Satisfied my sweet tooth without compromising on my diet. Of course it's still better to resist and just have a piece per day.  

Haha! I think I'm really spoilt hor? Not everyone is like me, willing to spend money to ship things over. I should try the Lindt 90% one day. Or if I'm still on keto and the man has retired, maybe I'll opt for that cheaper priced (heehee!).

Finally opened up my Pico projector

Got this pico projector in 2019. I was hoping to do some icing decorative transfers with it but as usual I don't have the time to do it. 

Che-che is rather free now so she has the idea to project movie on the wall. Haha! She asked me for my projector. I was so excited like a little girl opening up her presents. The only problem was the HDMI cable. Apparently the one I got for in a set was a knock off, it worked after getting an original cable ($75) from Apple store.

Out of curiosity, she asked me how to project into cookies. Perhaps I can try to do something this school holiday?

I thought it’ll be nice to project something onto the white wall. I had the green lady (northern lights) dancing, I had milky way and stars on the wall. It's so beautiful.  

Headaches and sugar while on keto

So I've really lost track of days, can't remember when but I did have slight headache around the first week of keto. I wasn't sure if that was the symptoms of keto flu 

Keto Flu (extracted from : https://www.healthline.com/nutrition/keto-flu-symptoms#what-it-is)

The keto flu is a collection of symptoms experienced by some people when they first start the keto diet.

These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates.

Reducing your carb intake forces your body to burn ketones for energy instead of glucose.

Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet.

Normally, fat is reserved as a secondary fuel source to use when glucose is not available.

This switch to burning fat for energy is called ketosis. It occurs during specific circumstances, including starvation and fasting (1Trusted Source).

However, ketosis can also be reached by adopting a very low-carb diet.

In a ketogenic diet, carbohydrates are typically reduced to under 50 grams per day (2Trusted Source).

This drastic reduction can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance like caffeine.

Symptoms

Switching to a very low-carb diet is a major change, and your body may need time to adapt to this new way of eating.

For some people, this transition period can be especially difficult.

Signs of the keto flu may start popping up within the first few days of cutting back on carbs.

Symptoms can range from mild to severe and vary from person to person.

While some people may transition to a ketogenic diet without any side effects, others may experience one or more of the following symptoms (4Trusted Source):

Nausea

Vomiting

Constipation

Diarrhea

Headache

Irritability

Weakness

Muscle cramps

Dizziness

Poor concentration

Stomach pain

Muscle soreness

Difficulty sleeping

Sugar cravings

These symptoms are commonly reported by those who have just begun the ketogenic diet and can be distressing.

Symptoms typically last about a week, though some people may experience them for a longer period of time.

While these side effects may cause some dieters to throw in the towel, there are ways to reduce them.

So you see, there seems to be a long list of symptoms one might get but I didn't. Was surprised that mine was so manageable. 

Nausea? - Nope

Vomiting? - Nope

Constipation? - Nope. I was still able to poo twice a day. I'm so full of shit.  

Diarrhea? - Absolutely no

Headache - Yes. Slight headache, I kindda slept it off without any medication or essential oil

Irritability? - Nope. If I was, it was due to the girls not keto flu

Weakness? - On the contrary no. On Day 4, I went for my Fight Do class and I was so full of energy like I can punch and kick a whole gang of people.

Muscle cramps - Probably like in Week 3 or 4? I had leg cramps twice. So wasn't sure if it was the lack of electrolytes.   

Dizziness? - No

Poor concentration? - definitely no. More alert than ever. Within a week, I felt so much younger and alive 

Stomach pain? - No

Muscle soreness - No

Difficulty sleeping - No

Sugar cravings - No. I love chocolates but somehow I knew I can't eat so didn'tt think much of it.

Not sure why, maybe I have been using alot of seasalt and pink himalayan salt in my seasoning? So far I'm already into my 46th day and I've had headache another 3 more times?

The first one was when we were at Paradise Dynasty. Staff told me no sugar but after a while I had a slight headache. I asked another staff and she told me there's sugar in it. By then I had already whacked 2 plates of pork belly (around 12 pieces?) 

The second and third time was also due to accidental sugar found in food. It's quite difficult when one is outside and on the average I have outside food like 2-3x per week. 

The last headache I had was yesterday - 21st April - and this headache was even more painful that I needed to do a lavender and peppermint eo blend and applied on my temples and forehead. Somehow the lavender oil on my wrists made me more sleepy and slept off the pain. Coindidently, my ketone has dropped gradually over the days too! Think coz' I had cheated? On ketoeatosg burbur cha cha and pastries? My ketone, glucose and GKI reading was 0.7mmol/L, 4.6mmol/L, 6.57 (low level of ketosis). My weight remained stagnant and once even went up!! Argh! 

extracted from: https://www.healthline.com/health/headache/sugar-headache#sugar-hangover

Can you get a “sugar hangover”?

Eating a lot of sugar in a short amount of time may cause rapid changes to your blood glucose levels. That can lead to symptoms that some people describe as a “sugar hangover,” including:

headache

nausea or upset stomach

difficulty focusing

shakiness

tiredness or lightheadedness

mood swings

If you’ve eaten too much sugar:

try hydrating with water or another sugar-free drink

focus on eating whole foods without added sugar, such as nuts, eggs, or other foods rich in protein

engage in low-impact exercise, like walking, swimming, or yoga, to help get your blood flowing

In conclusion for the above, I need to increase my exercise per week. I can't possibly just have that one can die Fight Do class. 

And I need to do some explanation for my stagnant weight and increase in one day. It's possibly due to my "stealing a bite to stealing a few bites of sweets". No wonder the 师父s in the FB group I am in says not to consume bakeries for the first 3 - 6 months of starting keto. I've already consumed how many within a month?! Oops! No more ketoeatosg. No choice lah! Coz' I either ordered the bak chor mee or the dry mee siam to try and decided to try the desserts too. Have to make full use of the $8 delivery charge right?  

  

Jacq says : When we don’t consume any carb or sugar, we don’t have to worry much abt the spike of Blood Glucose. But what about insulin? Once we consume food, the insulin will go up a bit.... without any carb or sugar, the insulin will still get spiked if we consume any sweet thing - which include sweetener and bakery.... there once a senior rejected my post because I broke fast with my keto cheesecake with Bulletproof tea... I didn’t understand why and she wasn’t able to explain to me too... now I understand why and hence I’m sharing to all of you 🙂

In another post of hers    

Here’s a short video by my k-pop (ketopop) star Dr Ken Berry on “how to stop overeating”. These 10 amazing ways will help you stop overeating eventually and keep your craving at the bay. 

https://www.youtube.com/watch?v=IsoqSLmosSM

Here’s a brief summary: 

1. Stop eating sugar or sweet stuff.

2. Stop eating carb, whole grain. 

3. Stop snacking in between. 

4. Stop baked good. (Including keto bakery)

5. Stop all sweetener.

6. Honour your sleep - make sure you have enough sleep. 

7. Learn to control your stress - cortisol hormone. 

8. Eating healthy fat. 

9. Eating more protein. 

10. Eat until you full - no undereating. 

Word of advice from her

STAY AWAY FROM KETO BAKERY in your beginning stage. 

(generally speaking, first 3 months)

My dear Ketoians who just embark or restart this Keto Journey,

Although some of us always made Keto Bread, Keto Caka, Keto Cookies and Keto Ice Cream, we always Always ALWAYS discourage those who just started their keto journey to have bakery at the beginning stage. 

Why? Why like that? Why we can eat and you cannot? Why we so cruel? 

Allow me some time to explain it to you. 

Keto Diet aims to curb our craving for carb and sugar. At the beginning stage, we always crave for the food that is missing in our diet, which is carb and sugar. 

I remember I was doing fine in my first week (because I have been on low carb before), but my second week was a pure nightmare! I keep thinking of going down to the bakery shop to buy roti, red bean roti somemore. I even dreamt of eating cake, brownies, cookies, CNY goodies in my sleep. When I woke up, I crazily search online, Facebook, Carousell to see where and whether anyone selling homemade keto bakery. (I still have all the proof in my carousell). So, I understand ! I really really understand the STRUGGLE! and the funny thing is, I actually didn't like to eat all these before Keto. I was just a carb queen back in the days, but not into sweet stuff. But my mind went crazy loh.... 

Well, I didn't give in (mostly also because I can't find anything online...lol).... So, I bite the bullet very very tight and control myself for that few days... Slowly going into week 3....Just like magic... one day, I woke up and start craving for the chicken, fish, duck.... and amazingly, I do not have craving for rice, noodle, hor fun, cake or bread anymore... 

So, if you keep falling back to have Keto bakery (even it is just almond flour, coconut flour or lakando) you never really kill off your cravings for “bread, pastry and ice cream”. In fact, Vivi Goh and me stayed away from keto bakery as long as we can when we first started in 2019. 

When you can keep your craving in check and have good self control over your cravings, that’s the time you can start to have some keto bakery. To be honest, until now, I’m still very “vigilant” about my “cravings”. Once I start craving for keto cookie or ice cream, my “flood gate” may open for that one spur of moment. Happened a few times. And I have to pull myself away as far as I can from all the cookies/cakes and did long fasting to get myself back into ketosis mode.

I’m sharing all these because we really don’t want to see some beginners starting off with keto bakery and struggle more... and worst, do not see any result... You will suffer more if you can't kill off your cravings at the beginning stage. 

And trust me, you will enjoy even more when you experience "Keto High" 😀 The "euphoric" stage when you are fat-adapted or purely running your body on ketone. I was singing all the way while I was driving to Malaysia for a good 3 to 4 hours. lol! (Last time, I must rest in between to have a break, but now as long as I have enough drinks/water in my car and maybe a small container of almonds, I can drive for 5 or 6 hours without feeling tired. 😆 the magic of ketone)

Hope this helps most of you to understand the reasons behind we tell you "No Bakery for first 3 months". (can be longer than 3 months... depends on how much you want yourself to be fat-adapted.)

Another member posted this

Lakanto can also coz insulin spike. Excess insulin will coz storage of excess fat/carb in our body if we did not burned off.

So best to avoid first.

Double whammy for me huh? I've learnt my lesson. Sugar has not only caused me to get headaches but if I were to introduced sweeteners early and excessively, it might cause a jeopardy to my efforts in trying to lose weight. Ok..... so I've ordered my Lily chocolates from US, I will need better discipline to not eat. And better still, not post it in FB my purchases lest I get verbal preachings from the strict keto-nians.  

想当年 …

人年情、身材还可以瘦瘦的。

Came across this picture which I took with my best friend, J. I’m not sure if she minds her face plastered in my blog so mosaic-ed it out. She’s a gorgeous lady, really very pretty, attracting a lot of attention. 

She was in JAL and I was in SIA, so one day I went over to her house and we did the silliest and fun thing - exchange uniform and took picture. 

Keto food delivery - trial (Tried 4X)

Hubby told me why not get keto food catering for self. Indeed there are at least 2 companies doing catering and I wanted to try out (not for the long run). Did explain to him that the catering is expensive, to which he said that my groceries alone per month cost the same price. Ehh.... he inflated the rate lah!  I don't drink bleach, Dettol and eat toilet rolls leh! And ....his favourite stocking up on canned drinks! He counted those in.

But I wanted to experiment with more food.    

1st order : 21st March 

Ordered 2 dry laksa and 1 strawberry graham cheesecake

My first order

The laksa is rather bland in the taste, maybe because it's the dry version. Tau pok is not keto friendly right? And although I'm not a great fan of prawns, I had to eat them otherwise I can't make up the macros.  

Other than that, this is my first time tasting oat fibre noodles. Definitely needs some getting used to it. However it's such a small portion, I was hungry after a while 

The cheesecake is yummy. A bottle has 2 servings, so I had to cut it into half lor!   

2nd order : 4th April 

Ordered 2 bak-chor mee and 1 tiramisu with $57.60 flying out of my pocket

Bak chor "sauce" has that small level of spiciness which I'm happy with, there's a hint of vinegar which defines a bak-chor mee from other mees (except lor mee). Again, I'm a fan of black vinegar so I don't mind this. Only the sauce may be a little too thin for my taste coz I love mine with lots of vinegar. Then again is vinegar keto friendly? 

Again it's such a small portion, it didn't fill up my tummy and I was hungry again. And for keto woe, you need tot feel full not hungry and tend to look elsewhere for food. Which is what I did, or perhaps it was really the tiramisu tempting me. I couldn't wait and had half the portion after finishing 2 portion of noodles.   

Tiramisu is nice. Not that sweet at all, and the cheesy taste melts into my mouth

3rd order : 11th April 

 

Ordered 2 Dry Mee Siam and 2 bubur cha cha for $49.60

Mee Siam is nice. It does have that tangy taste. I love mee siam both dry and wet so I really like this. 

Bubur cha cha is nice. Although I'm more of a clear dessert cheng teng person, this coconut milk laden dessert doesn't make me feel guilty after knowing that coconut milk / cream has good fats.  Perhaps if they have cheng teng, I might order that.  

4th order : 18th April

Repeated same order but doubled the portion (x4 Dry Mee Siam), thinking the man might want to eat the burbur cha cha so ordered 3. They had these tarts too! So I tried a mixed set of 4. 

Total damage : $100.30 

The noodles - I split into 2 days (2 portion for one meal). Which wasn't that tasteful when I had to reheat it. So really, I shouldn't be greedy and just order for the day, plus I was quite sick of the taste already. 

Both tarts are nice but I prefer the "apple" crumble cheese tart. This gives me some inspiration to make on my own next time, I have looked up for recipes. Let hubby try and he was quite impressed too how they can use chokos as a substitute.  

No pics to post here coz the pics didn't turn out well. 

Verdict : The food is a good getaway from my boring food. But I must stress it is not sustainable. We cannot rely on the "noodles" and "rice" to keep us full but instead get nutrients-filled real food to satiate us. My experiment cost me alot of $$$, so now must eat grass and drink rain water to save up more money. 

Portion wise : It's really small. And looking at the catered meals for this company, the portion is equally small, I might end up cooking again. By then I would have overshoot my macros, so might as well just cook from scratch for self. 

Catering : The food are catered twice a week, meaning I'd have to freeze/fridge and then heat up the food. This spoils the taste and I don't really like to eat food that is cooked a day before / leftover food. If the food are catered everyday like tingkats then it'll be better. 

Not sure about other keto catering company/ies but I'm sure portion is small as well. Ingredients is already expensive for a keto/low carb diet, they can't possibly charge low. And the worry I have is ... I'm not exactly a fan of beef, avocado, salmon and some good fats stuffs. With catering, I'm under their mercy, I can't choose whether I want the food or not (and not like my family will want to eat)  

Meanwhile, I shall just cook food my way. And although 辛苦很多点, I think I am able to cook what I think I need/want to eat. There are lots of recipes out there, all I need to do is to be more hardworking and cook nicer food for myself.    

Will eating too much sweetener affect weight loss keto?

On This Day - 19th April #Reminders from FB#

19th Apr 2011

Aricia's rubbish yak while drying her hair:

One little Aricia jumping in the floor. I fall off and bump my head. Mama called the doctor n the doctor said, no more Aricia jumping in the floor.

Two little (pause)(look at something on her)蚂蚁（ant) crawling on my hand, I smack one and it is dead!

LOL

19th Apr 2011

False alarm! Make me stay in gym for only 15mins, school called to say Ari hv slight fever. I had to shower n pick her, go there - no more fever. Aiyah! Highlighted to teacher abt her weird high temp.. Teacher apologized but I told her it's ok, coz at 8+, a little high I'd worry too. Now...how? hv a hearty breakfast?

19th Apr 2020

I have the time to exercise as I don’t hv to cook dinner tonight. Yay!

Footnote : Haha! Day 13 of CB (which was a Sunday). Well, during CB there wasn’t any weekday or weekend coz they’re all the same. The only difference is that I don’t have to be mindful of the time I walk into their rooms (live zoom) and mindful of “recess time/lunch break” to get their food ready in time for them. 

And I was so tired. For someone who hardly cooks, this is really overwhelming especially when they need the typical 3 dishes meal kind. 

On This Day - 12th Apr #Reminders from FB#

12th Apr 2020 - Posted 2 entries late

10th April (Fri) - received our new plants. I don’t think we will kill the plants right?

Seriously?!? 

I opened up the 2nd punnet of strawberries I bought yesterday. And I saw odd shapes inside. 

And of all things they bear resemblance to >> tulips! 

I’m missing tulips. Tulipmania would have started on Friday 😭

#seeingthings#

11th Apr (Sat) : Brought the girls for their long overdue orthodontist appt as I had to cancel their March appt n postponed to April. Never expected CB implemented, clinic called to check if there was anything arising if not they’ll postpone. Well theirs are considered emergency. The girls were relieved to leave house since Wed. 🤣

Spent less than an hour after leaving clinic packing for dinner and a quick trip to supermarket. Many stalls closed in food court, so quiet. People did what they needed to do, pack n go. Stallholders bored with no customers n ordering food became a little longer. They’re dying for people to talk to them is it? 

More people r observed in the bakery n supermarket, some with masks. Inconsiderate people dunno looking for gold or diamond in strawberries, took so long while they were chatting away. I stretched out my short hand from the side, took a punnet n left. Grabbed whatever I needed, can’t find everything but oh well.... my next hoarding trip should be due next week? 

What one lady said in the supermarket pissed me off. She was telling her companion that people should be social distancing. I wanted to tell her to f off, she's been standing infront of the shelf for so long and talking cock to companion about the tea then she talked about social distancing, she expects others to wait for her to talk cock finish then walk off, then we can walk over? FYI, she wasn't referring to me, she was referring to someone else standing along the same aisle. As I was behind her, she didn't notice me. I just raised my voice EXCUSE ME YOU ARE IN THE WAY and she moved off.    

Back to the four walls until the next release day.

_________________________________________________________

12frrt nSopuAponitasrorilo 2ftee0du17  · 

Shared with Your friends

The garment bag that she's been using the past 2years? 3 years? Maybe for handbells too??

Ahem ahem ..that SQ logo and ....no yellow bird but got yellow ....and blue ribbons somemore! Haha!

____________________________________________________________________

12th Apr 2013

I like the way che-che draws the heart-shape (in love) and a baby crawling on the floor for her science mapping

Her bottom tooth dropped in school. She had been using her tongue to move her tooth as instructed, it dropped. She told me she cried in school during recess when it dropped.

"was it painful that's y u cried?"

"No...it's becoz I cannot find my tooth ..... (pause) mummy, tooth fairy roll still give me money right"?

On This Day - 7th Apr #Reminders from FB#

7 Apr 2020

Not even Day 1 of all my bosses at home, my kitchen cabinet hinge had to break! *unhappy* Now have to to be extra careful when opening the door. Luckily, it's the one at the bottom.

Sigh..... y at this time?

#simliangaveuslousyhinges# #建商偷工减料#

On This Day - 4th Apr #Reminders from FB#

4th Apr 20

My fridge has never been this full n untidy. So helpless in organizing it. 

How’s yours?

Footnote : This time, last year stocked up on some food items. Well, just when breaking news mentioned that PM Lee was going to give a speech on 3rd Apr (Fri), I dashed out of the house to the supermarket. Who cares about listening to the speech when we can playback later? If the vegetables are out can I rewind to a time where there are ample stocks?

On 4th April 2021 I wrote this while attaching this memory : 

CB started 3 days later, we had mixed feelings.

Nobody knew how the following days would be.

One year later, somehow kind of miss it. Haha!

Actually I like it when I don't hv to chauffeur kids, I like it when all tuitions went online tho I had my worries of the efficacy of online tuitions for my girls.

(But I had so many positive feedbacks from tutors n school tchrs lil' one is doing better online. Haha!)

AND I HAD TO COOK! Coz no tutors coming into the house, have no excuse not to cook.

Let me tell you, I thought l'd find time to pick up German and got books from Kinokuniya. Not only after CB,one year later nothing is achieved at all! In year 2022 / 2023 l'Il rant again.

____________________________________

My girls will have something to tell their children n grandchildren next time. “When ur mummy / grandma was young in JC / sec school I had to study from home coz this thing happened in SIN and the world.”

I was already prepared and told the girls their one day HBL would lead to a longer one, this one day is only a test run. True enough, it’s not that difficult to know what happens next. 

And I’m grateful that at my girls’ age I don’t hv to help or sit down with them. Lil’ one has always been independent since primary school. She gets everything done, she makes a lot of noise only if system hang and it shows her submission otherwise. She sits infront of the 👩‍💻 computer as disciplined as she is, immediately after breakfast and get her work done. And yah that’s the time I can still go about doing housework without any worries if they’re on video-conferencing. 

As for che-che, I’m so grateful that her JC started their practice early in Feb. They did online lectures with their laptops in the lecture hall, they did a lot of practice. So the transition was very smooth for them on Friday. 

Now with 3 of them in their room doing their work n studies, I have no way to clean the room unless I do it way before their work / school starts. Then I can do other housework or if I ever have some free time for myself (which is unlikely), I can go into the computer myself outside in the living room (got so many things to do). 

Most importantly, this is a reminder to stay at home so everyone please stay at home n be safe. Haha! Honestly I’m not sure if I’ll be the one running out to do unnecessary shopping for 💐🌺🌻. 

#everyoneinposition# #hbl# #besafeforunurfamily#

#shoutouttoourfrontliners# #medicalstaffsjiayou#

Footnote : So I was told during SARS, there was also home-based learning. And honestly I'm lucky to be nowhere but in Singapore. I trust that our government had learnt their lessons, have re-evaluated what can be done better in any pandemic next time (nobody was to know it did happen 14 years later). As they have been used to a 1 or 2 Project Click per year, I believe our kids are well-prepared. We are also lucky that we have enough laptops in the house for each kid. Can you imagine how those under privileged kids are struggling? Maybe a few kids to one computer or maybe none. 

I'm glad though their homebased learning was for an extended period of time, both girls managed so well. Infact, tutors and school teachers commented that she's better when it's homebased. More productive. Haha! I think coz she talked too much in class.   

HOW TO GET BACK INTO KETOSIS FAST AFTER A CHEAT DAY

 extracted from : https://eatbefitexplore.com/how-to-get-back-into-ketosis-fast-after-a-cheat-day/

1. ACCEPT THAT YOU CHEATED AND DON’T LET THE CHEATING GO ON. 

What this means is don’t let your cheat day turn into a cheat week, or even, God forbid, a cheat month! You had a bad day, went to a party or it was a holiday and temptation got the best of you. It’s ok. Own it and move on.

Don’t have the mindset that you ruined it and you have to wait until the following Monday to start back up like you always do every time your diet. Keto does not work this way. You will do more harm the longer you continue to cheat. 

I have a bad habit of this myself, anytime I cheat, the next day it is so easy to justify myself to cheat again and start again the following Monday.

It also has to do with the carb cravings that come after a cheat. Once your body gets all that glucose and burns it out, it wants more, and more, which leaves you craving carbs the next day.

It’s easy to resist those cravings when you are in nutritional Ketosis because they usually go away by themselves, another perk of Keto. However, once you cheat, the “Carb Monster” comes back and wants to eat all the carbs, all day.

This is probably my biggest issue when it comes to cheating. I don’t know how to not let a cheat day turn into days. The proceeding tips usually help with this. 

2. DO A FAST-

One of the quickest way to deplete your body of the glucose you just filled it with is by doing a fast. 24-hour water and coffee only fast are ideal, however, if you can’t go that long, any intermittent fast will still be beneficial.

What does that look like? You can doOMAD (one meal a day) or eat within an8hr, 6hr or 4-hour eating window. 

For example, I’ll do one 24-hr fast, then the days after that I will eat between 12pm-4pm or 12 pm – 6 pm

You don’t have to go crazy and fast for days and punish yourself for cheating.

Fasting is another tool in the toolbox to help your body focus on processing all that glucose it all got and not worry about dealing with the new food as well. 

• If you are curious about fasting, especially extended fasts, check out my post How I Did a One Week Fast and Survived. 

3. AVOID EATING DAIRY, NUTS AND ANYTHING CONTAINING SWEETENERS

Why this tip? Over the years I have discovered that those foods stall my weight loss drastically.  Eating too much dairy or too many nuts may cause your body to become inflamed and hold on to water.

You may think that you gained 5-6lbs of fat, but it’s really water that your body is holding on to.

After a few days of cutting out these inflammatory foods, your body will let go of that water and that “weight” will be gone.

It only makes sense to omit them after a cheat if you are trying to get into Keto faster.

Don’t worry, you can bring them back in again after you are in Ketosis, but be careful not to overdo it.

This is also known as eating “Clean Keto” and after experiencing a weight-loss stall on Keto, I switched to this way of eating and lost 15 lbs in one month. I was so surprised.

I decided to put together a meal planbased on the exact foods I ate to help anyone else who is struggling with getting into ketosis, wants to lose more weight or has hit a stall.

4. DO STRENGTH TRANING WORKOUTS

Weight Traning is one of the most effective ways to get rid of all the carbs and sugar you just ate.

After a cheat day, I do a 30 minute Les Mills on Demand Body Pump session and it helps burn the excess glucose I just consumed. You can try Les Mills on Demand Free for 21-Days with THIS link.

If you want access to monthly workouts created to help you burn more fat and build muscle, check out BSB LITE

This by far, is the most effective way for me to get back into Ketosis after a cheat. 

Another reason why this works for me is that if I just worked so hard to try to burn through all the carbs and sugar I ate the previous day, the last thing I want to do is load my body up with 

5. FOLLOW 20 GRAMS OF TOTAL CARB REGIMEN FOR UP TO A WEEK.

So far, you have probably been counting net carbs (total carbs-fiber), but after you cheat, I encourage you to switch to counting just total carbs, don’t subtract the fiber and keep it under 20 grams a day.

Limiting your carb intake under 20 grams of total carbs will help you get back into Ketosis faster. After you are back in, you can go back to your old regimen.

Personally, I follow 20 grams of total carbs when I am doing Keto in general because it helps me to achieve optimal weight loss.

The point is, the fewer carbs you eat, the quicker your body will burn through the glucose and get you back into fat-burning mode. 

6. TRACK AND MEASURE

To help you stick to the plan and know exactly how many carbs you are eating you will need to track your food for the next week or so if you don’t already do this.

I don’t track every day when I am consistent with Keto, but if I cheat, I become meticulous about tracking which helps me get back into fat burning mode quicker.

On the other hand, measuring your Ketones ensures that how you are eating is actually working.

Sure, there are ways to know you are in Ketosis without measuring your blood ketones, however, if you are newer to this way of eating it will be harder for you to know.

The only way to know 100% that you are in Ketosis is by testing your blood. I use a Keto Coach which has the most affordable test strips on the market.

Use this link and code “eatbefitexplore” get 20% off checkout.

You don’t have to check each day. Once or twice a week until you are back into Ketosis is good enough. Then, just check occasionally to make sure you are still on the right track.

7. DRINK A LOT OF WATER AND TAKE ELECTROLYTES

I wouldn’t say this tip enables you to get back into Ketosis faster, however, it will save you from experiencing the Keto Fluall over again.

Not to mention, how are you going to want to work out or fast if you are going through all the symptoms of the Keto Flu?

You probably won’t, which will make this process even longer. After a cheat, I drinkUltima Replenish every day, fill up my water bottle at least 3 times a day and drink zip fizz before my workout to give me a boost of energy.

(This tip is also part of my Top 7 Keto Mistakes I made when I first started Keto. I encourage you to read this post as well so you don’t make the same mistakes I did.)

In conclusion, I want to say that you shouldn’t beat yourself up about having a cheat day. This probably isn’t your first, and it won’t be your last.

As long as you don’t make it a habit and follow the tips above after you do cheat you will not undo all the hard work you have put in on your Ketogenic Journey!

Now get up, wipe the dust off and get back on the Keto Bus!!!