Three Steps to Keto Recovery

What to do when you unintentionally eat off-plan.

Article by Mandy Pagano | 20 Dec, 2020

Article originally published on on 12/2/16. It has been lightly edited for re-publication.

Even the most seasoned keto pro knows that sabotage happens. Whether you're out for dinner and the waiter didn't mention (or didn't know) that the wings you just ate were lightly dusted in flour before they were fried, or you're eating a special keto-friendly brunch a friend or relative has prepared for you and they don't tell you until after you've eaten it that they put cornstarch in a sauce, unintentional sabotage is going to happen at some point and you need to be prepared to handle it. Here are three things you can do to minimize the damage and get right back on track:

1. Don't Panic

This is important. If you eat something off-plan without intention, it's not your fault so there is no point in beating yourself up about it.

The thing to understand is that even though low-carb and keto are  gaining steam as legitimate and healthy ways of eating, they haven't yet penetrated the public consciousness, so they are still incredibly counter cultural. We are fighting against a half-century-plus of dietary guidance that tells people fat is the devil, meats may cause cancer, and the universal panaceas for all our ills are whole grains and more fiber. It's going to take a while before public attitudes about food change.

In the mean time, you are going to encounter non-keto food and you may inadvertently ingest some of it. Until low-carb eating becomes normal to the rest of the world, this is just a fact of life. Don't freak out. Accept that these things happen and keto on.

2. Don't Give Yourself Permission to Continue the Sabotage

So many people fall into the trap of thinking, "Well, since I'm already off plan I'll just write off today, eat what I want, and get right back on tomorrow." This is probably the worst thing you can do.

Tomorrow inevitably turns into Monday turns into the first of next month and so on, and before you know it you're right back to the SAD way of eating and your keto lifestyle has gone completely out the window. You have to get right back on the horse here. The very next meal- the very next bite you take!- needs to be completely keto.

Don't wait, don't put it off until tomorrow, do it now.

3. Stop Looking for a Quick Fix

The only thing you can really do to get back into ketosis when you are sabotaged is to just keto on.

No water only fasts.

No egg fasts.

No fat fasts.

No powders or potions.

Stop it. STOP. IT.

Stop looking for a magic pill. It does not exist.

Look, we know keto can feel like magic, but it's not. All we are doing on keto is utilizing a natural bodily process; it's something your body was designed to do, not diet sorcery. At this point, we should all already be painfully aware that there is nothing you are going to take or do or "bio hack" that will mystically cause you to wake up tomorrow morning looking like Angelina Jolie (or Gerard Butler via 300, for the dudes here). That's magical thinking. It's not going to happen. Stop it.

If you simply continue to keto on, you will get back into ketosis and your body will continue doing what it needs to do. Life will go on and you will be fine.

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