Tag: Keto flu recovery

According to a 2023 study published in the journal 'Nutrients,' some people experienced improved glucose control and reduced body weight on a well-formulated ketogenic diet, but transitioning off requires a strategic approach to maintain these benefits. A successful shift from a ketogenic lifestyle back to a more balanced diet hinges on careful planning to avoid pitfalls like rapid weight gain and uncomfortable side effects.

The ketogenic diet is a low-carb, high-fat eating plan that forces the body into ketosis, a metabolic state where it burns fat for energy instead of glucose. Many people take breaks from the diet, but understanding how to get back into the keto diet after a long break is crucial for success and minimizing unpleasant side effects.

According to research, consuming more than 50 grams of carbohydrates can knock the body out of ketosis. So, what happens if the keto diet is broken by indulging in a high-carb meal? The effects are immediate and noticeable, impacting the body physically and mentally as it shifts back to using glucose for fuel.

According to Cleveland Clinic, transitioning off the keto diet should take a few weeks for your body to adjust to the change. The overall recovery time for how long does it take for your body to go back to normal after keto varies by individual, depending on the duration of ketosis and how carbohydrates are reintroduced. A gradual approach is key to minimizing side effects and preventing rapid weight gain.

According to a 2019 study, even a single high-carb meal on a keto diet can cause a temporary spike in blood microparticles associated with blood vessel damage. If you find yourself in the position of asking, "What to do if I break keto?" know that it is not the end of your journey, but simply a temporary detour.

For those already fat-adapted, it's possible to get back into ketosis within 12-48 hours, while newcomers might need several days. The speed at which you can go back into ketosis is not a one-size-fits-all answer, but rather depends on several key physiological and dietary factors.

Many people lose a significant amount of weight, sometimes up to 10 pounds, during the first week of a ketogenic diet, which is primarily water weight. As you enter the second week, this rapid initial water loss phase subsides, and your body transitions into a new, more stable state of fat-burning known as ketosis.