Do you want to break a keto diet schedule?
Dieters usually have “cheat days”. So, taking a break and then restarting the keto diet every week is possible.
However, most people can’t do this effectively and eventually fail to meet their wellness goals.
This is because they don’t understand who, why, and when they should take a break.
They also don’t know about the most effective ways to restart the keto diet.
But if you are reading this, you don’t have to worry because we have outlined everything you need to know.
You definitely want to enjoy your wellness journey, right?
We also want you to have an easy time transitioning in and out of keto.
So, keep on reading to find out what we have for you.
Table of Contents
Is It Okay to Break a Keto Diet and Restart Every Week?
Yes. You can break a keto diet schedule and restart every week.
You are allowed to do this as many times as you wish, depending on your keto goals.
Your level of wellness as well as nutrition requirements are important while you’re on keto.
Stopping the keto diet is safe for those who want to meet their nutrition requirements. It’s also important for those who have underlying medical complications.
If you are going to break a keto diet schedule every week, here are the benefits you can gain:
Attain Healthy Nutrition
Most foods with healthy nutrients are rich in carbs.
If you are going to significantly reduce your carb intake, then it means you could suffer from nutrient deficiency.
Taking a break from the keto diet can help balance your nutrient supply.
You get a chance to re-supply your body with all the essential nutrients.
Fatigue is one of the common side effects of keto.
The body is naturally designed to use glucose for the production of energy.
Eliminating carbs means that it will be forced to use ketones.
This new change normally results in fatigue that reduces general productivity.
A break is good because it helps to increase energy production through glucose.
As a result, you will end up getting more productive.
The brain fog that comes with the production of ketones is unmatched.
You may end up suffering from minor cognitive blips.
This involves poor memory function and loss of focus.
A break might be a good way to ensure that you stay mentally focused.
However, you need to know that it’s not appropriate for everyone to break a keto diet schedule.
If you are just starting out and have not reached ketosis, then a break won’t be the best solution.
Additionally, if you aim to lose more pounds in the next few days, then you need to stick to keto.
The Downsides of Taking a Break from Keto
During those few days that you stop using keto, the productions of ketones will stop.
Most of the sugary foods you eat will end up replenishing the glycogen stores.
So, what are the downsides of this?
Temporary weight gain
If you had lost a reasonable number of pounds, expect to gain a temporary weight.
This is usually water weight that occurs due to the replenishing of the glycogen cells.
Change in the Level of Blood Sugar
Ketones help to reduce the high level of blood sugar.
By taking a break from the keto diet, means that your blood sugar will increase.
This usually happens as a result of the glycogen stores getting refilled.
During keto, you have to significantly reduce your carb intake.
It’s known that most food varieties that contain sugar are rich in carbs.
This means that while you are taking a break, you will also be eating more carbs.
You will be sabotaging your keto diet journey by eating more carbs. As a result, your weight loss efforts will also get affected.
Taking a break from the keto diet is essential. You definitely need to refill your glycogen stores from time to time.
That’s why it’s important to have “cheat” days every week regardless of the side effects.
If you decide to break a keto diet schedule, then it’s only right that you find a way to get back to it.
If you can correctly restart your keto diet schedule, then there’s no harm in taking breaks.
But how can you successfully do that?
How to Effectively Restart a Keto Diet Schedule
You can break and restart the keto diet schedule as many times as you want.
If you can get into ketosis once, then you can definitely get into it again.
But how do you restart a keto diet schedule after a break?
Below are some of the effective strategies that can help you get back on track.
Eat More Fat
The aim of the ketogenic diet is to ensure that you eat less carb and more fat.
So, if you want to restart your ketogenic journey, then you should start by consuming more fat.
High-fat snacks and meals are effective in preventing carb and sugar cravings. This is because they normally promote a feeling of long-lasting satiety.
While you are restarting your diet, you still need to follow the keto rules. It means that almost 80% of your daily calorie intake should come from fat.
Working out is a normal part of a wellness routine.
Regardless of the number of times you’re going to restart your keto, your schedule should have a workout plan.
Engaging in physical activities is important in accelerating the use of glycogen. As a result, your body will end up producing more ketones.
The resulting effect is that you will burn more fat cells and end up losing more weight.
The only way you can successfully reboot your body and make it produce more ketones is by drinking more water.
It’s important to increase your daily water intake because water helps to:
- Promote the feeling of satiety and reduce hunger pangs
- Flush out the depleted glycogen stores in the body.
However, make sure that you only take an adequate amount of water.
Excess water intake can have additional negative effects. Did you know that drinking too much water can flush important minerals out of the body?
Your body needs these electrolytes to optimally function and meet your keto goals.
To ensure that you have a perfect balance of hydration and electrolytes, drink water, and eat some keto-friendly salty foods.
They include the likes of bone broth, roasted almonds, olives, and pepperoni. They are rich in potassium and sodium that the body needs.
Do Intermittent Fasting
This is another effective way of getting your body into ketosis after a break.
Intermittent fasting promotes the use of the stored glycogen stores that the body normally uses for energy production.
It promotes the alternative use of fat cells, ensuring that you quickly produce ketones.
If you are going to take breaks frequently, you will also need to prepare yourself mentally for intermittent fasting.
You can create a fasting schedule that only lasts for a few hours.
It could be as simple as forgoing your breakfast or dinner.
Recommended Reading: Top 10 Keto Beginner Tips For Women
Have a Versatile Meal Plan
The aim of creating diversity when it comes to your keto diet is to reduce dietary boredom.
Taking a break is also essential in ensuring that you refill your carb intake.
But once you restart your diet, your taste buds need to engage in new and enjoyable foods.
Try creating new low-carb food recipes every time you get back to the keto diet.
As a dieter, your aim to restart the keto diet is to ensure that you burn more fat.
The above-reviewed techniques are definitely effective for most people.
Sometimes life can be challenging. You need to get fit but a demanding work schedule and nutrition needs are also important.
However, it’s possible to do it every time you want if you can only commit.
One female dieter has constantly expressed how taking a break from keto is good.
Besides that, she’s always keen on restarting. Because as a mother and professional, she needs to take dietary breaks in order to stay nutritionally healthy.
But working 9-5 means that she spends more time sitting. As a result, she quickly gains more pounds.
She’s been applying these techniques time and again and she’s at a place where she’s thriving.
This means that you can do it too.
Note that it’s impossible to determine the number of pounds you will lose every time you do this.
This is because the production of ketones tends to vary from one person to the next.
We all have different types of metabolism and this influences how the body naturally burns fat.
Just make sure that you follow the right food plan and workout more.
Don’t overstretch yourself and work within the stipulated keto guidelines to ensure that you are safe.
Taking a break from the keto diet isn’t something new. Most keto dieters do it frequently.
However, if you are going to do it every week, you need to understand the pros and cons.
It’s also essential that you create a clear schedule every time you want to restart your keto diet.
This way, you will be able to strategize and ensure that you meet your keto goals.
It’s only right for you to take a break if you know how to correctly restart the diet plan.