in today's video we're going to be talking about strategies you can implement to get back on track
with keto after the holidays as a health coach this is something i am frequently asked about
my clients will tell me that they did keto for x amount of months they lost weight they felt
fantastic but then they took a weekend off and they haven't been able to get back on track since
and let me tell you i know firsthand just how much of a slippery slope it can be when
you start eating sugar again a cheat meal turns into a cheat day which turns into a cheat weekend
and then a cheat week because once you've gotten off keto it's so easy to convince yourself that
one more carb-filled meal won't hurt you you'll get back on track tomorrow right and especially
around the holidays i know a lot of people eat off plan and then struggle to get back on plan
so in today's video i'm going to give you four tips for getting back on keto after the holidays
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
feel free to share and make sure to subscribe and make sure to follow me on instagram twitter and
facebook where i share new posts every single day today's video is sponsored by keto cycle ketocycle
is an all-in-one app that offers an educated approach to losing weight on keto to save 85
off your personalized keto diet meal plan click the link in the description box down below now you
guys who are already subscribed to my channel and part of the health coach cake community will know
just how much i love keita for myself i personally eat keto because it allows me to maintain my
weight effortlessly not struggle with cravings be more productive with my work and perform better
athletically but other benefits include blood sugar regulation disease prevention disease
reversal for type 2 diabetes insulin resistance and pcos and more and if you've eaten the keto
diet in the past you've probably experienced these benefits firsthand the keto diet is different than
other diets out there because it changes how your body uses energy so instead of relying
on dietary carbohydrates and glucose for energy you use dietary fat and stored body fat instead
but the catch here is that your body will always use carbs first when they are available they are a
quicker energy source when you eat carbohydrates they are broken down into glucose or sugar
and enter the bloodstream and from there they can quickly go to your cells for energy
if you are consistently eating carbohydrates there is no reason for your body to tap into your stored
body fat there is already energy readily available so this means when you have a cheat meal or a
cheat day your body switches back to burning carbs instead and from here it can be difficult to get
back into a fat burning state which is why it can sometimes be tough to get back on track with keto
now before we get into the steps you can take i just want to say that just because it can be
difficult to get back into ketosis doesn't mean you should never have a cheat meal or
a cheat day the longer you eat a keto diet and practice intermittent fasting the more
metabolically flexible your body will become and this means your body can switch between burning
fat and carbs more seamlessly so don't be discouraged you haven't sabotaged all your hard
work we're playing the long game here falling off track and getting back on is part of the process
but anyways with that let's get into the steps you can take to get back on track with keto
after the holidays and make sure to stick around until the end because number four is
a little bit controversial but i think it can really help number one be honest with yourself
okay right off the bat this might not sound very helpful but i promise you this is one of
the most important first steps you can take when you're trying to get back on track get honest with
yourself about what type of person you are and what i'm referring to here is if you are someone
who needs to commit to something fully to go all in in order to stick with it or if you are someone
who does better when you ease in slowly for some people they see the best results and are able to
stick to diet changes easier when they pick a day to start pick a time frame and dive in head first
they set their macros and they don't cheat but for other people the thought of going all in like this
seems completely overwhelming and these people do better easing themselves in reducing carbs slowly
for example now the people in the first group if they tried the second strategy
they wouldn't be able to stick to it neither strategy is necessarily better than the other it
all comes down to what works for you think about the last time you tried to get back on track or
make a diet change which strategy did you adopt and did that work for you if it did great that's
probably the one you need to implement now and if it didn't then try the other approach number two
incorporate intermittent fasting okay i'm sure if you've done keto before that you're familiar
with intermittent fasting because the keto diet and intermittent fasting go hand in hand
when you are eating a low carb diet your cravings and appetite tend to reduce
and this means you can go longer in the morning and in between meals without eating and that is
basically what intermittent fasting is balancing the time you spend in a fasted and fed state
the most popular variation is 16 8 where you fast for 16 hours a day and eat all of your
calories within an eight hour window for example you finish your last meal at 8 pm so that is when
your fasting window starts and then your first meal will be 16 hours later at 12 p.m the next day
of course if you stop eating sooner in the evening then you can start eating earlier the next day and
deciding and committing to an intermittent fasting schedule can help you to get back on track with
keto now i don't want you to look at intermittent fasting as a form of punishment for eating off
plan over the holidays this is a nasty cycle that some people fall into they have a cheat day
and then they do a fast to try to offset it and while in theory this might sound like a good idea
mentally it can be very damaging so think of it as a challenge or simply another strategy to
improve your health intermittent fasting helps to boost ketones so by the time your fast is ending
and it's time to eat your first meal you will already be in a fat burning state this will make
it easier to break your fast with a keto friendly meal as you won't be craving carbs and sugar
number three use a keto app downloading and using an app that is designed for the keto diet
can be a great way to get back on track and hold yourself accountable
the one i recommend is ketocycle and they are the sponsors of today's video the ketocycle app offers
an educated approach to weight loss with the keto diet an all-in-one keto assistant the app
provides you a personalized keto diet meal plan a grocery list and a progress tracker equipping you
with the tools you need to get into ketosis lose weight and gain the other benefits all
of these features can help you to stay motivated and to keep you on track the app contains over 16
000 delicious keto diet recipes so you don't have to worry about getting bored with your meals
i tried this brussels sprouts skillet recipe off the app the other day
and it was absolutely delicious because that's another common complaint i hear the keto diet is
boring there aren't many options of food to eat and that couldn't be further from the trip the
meal plan is customized to your food preferences the amount of time you have to prepare food each
day and your goals and if the recipes chosen for you one day are not quite to your liking
you can easily swap them up the team at keto cycle has been generous enough to offer all of
my viewers 85 off a 12 month plan when they sign up using the link in my description box down below
and for as little as 1 and 25 cents per week there really isn't any reason not to try the keto cycle
app now is the perfect time to sign up it's a new year so why not kick things off right click the
link in my description box down below to take the quiz and get your personalized keto diet meal plan
and you have to click this link in order for the discount code to work you also have the option
to unlock an at-home personalized training plan a premium function available for a one-time fee
thank you again to ketocycle for sponsoring this video number four keep your goals to yourself
now this one might be a little bit controversial but i find that for a lot of my clients they do
better when they keep their goals and their diet change to themselves and look your friends and
family can have the best intentions for you but they can still unintentionally undermine your
goals tell me if this has ever happened to you you've told someone close to you your intentions
to make a diet or lifestyle change and they have said to you but you don't need to lose weight
you already look great or maybe they say oh don't do that die it's bad for you it doesn't work
their intentions might be good they're telling you you look good and you don't need to lose weight in
order to make you feel better but ultimately they don't know your reasons for wanting to make this
diet change maybe you're pre-diabetic maybe you're at an increased risk of heart disease maybe you're
just tired of not being able to keep up with your kids or maybe you feel uncomfortable in
your clothes and your body in general you could be struggling for any number of reasons which has led
you to wanting to make this change and even if you express these reasons to your friends or family
members they still might not fully understand or maybe they are projecting their own unwillingness
to make a change and improve their health either way it can be really discouraging and then
once you've told people you can almost guarantee that the next time you see them or the next time
you eat with them they're gonna bring it up basically everyone in my life knows that i
promote and i eat a low-carb diet so i always get comments from pretty much everyone when i'm eating
out with them people joking and saying they're gonna take photos of me eating carbs and expose me
and i can handle it totally fine i know it's all in good fun but if you're already struggling to
get back on track with your diet these comments can be discouraging and even hurtful so i find
it is usually better to keep your intentions and your goals to yourself write them down commit to
them and let the results speak for themselves anyways guys that's all i have for you today
i hope you enjoyed this video and found it helpful i hope you're able to implement some of these tips
let me know in the comment section down below why you want to get back on track with keto
maybe you had great success before with weight loss and you still have a few more pounds to lose
maybe you had better energy and mental clarity let me know down below and remember to click
the link in the description box down below to save 85 off your custom keto diet meal plan
on the keto cycle app thank you guys for watching if you did enjoy this video you might also enjoy
my video on over 100 foods that have zero carbs you can check it out here if you want to catch up
on my most recent upload you can find it here and if you want to check out my keto diet and
carnivore diet coaching programs you can find them here thanks guys i'll see you next time bye