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Intentionally Bare Blog

How to Get Back on the Ketogenic Diet Wagon

We’re deep in the holiday season, friends.

And for some of us, the struggle is real.

What started as a little bit of delicious stuffing or a slice of pie on Thanksgiving has rapidly progressed and now you find that you’ve veered far away from the ketogenic diet plan. You’re feeling like you’re deep underwater and you aren’t sure how to get back on the keto diet wagon.

I get it.

First, let me be the first to remind you that it’s okay. Today is a new day. Don’t punish yourself because you fell off the wagon. Following a healthy lifestyle is hard in and of itself. Throw in the temptation of holiday goodies, emotional family get togethers (whether good or bad), booze and a whirlwind of holiday events, and you’ve got a whole pile of reasons that you fell off. And that’s all okay. You’re starting fresh from this moment, so forgive yourself.

Now that you’re moving forward, it’s time to get back on the ketogenic diet wagon. I’ve put together some tips that will help you.

Plan Your Meals

Meal prep is one of the most important factors in keto success, especially when you’ve been eating off plan. Having your meals planned out, and mostly prepped, makes you less likely to resort to an off plan meal. Plan your meals for the first few weeks so you won’t give in to temptation when you’re hungry.

Prepare for the Keto Flu

I’ve got some bad news for you. You may go through the keto flu again. It’s a not-so-fun part of falling off the wagon. Most of it is grain withdrawal and lack of electrolytes. Keto BHBs (US | Canada) will help you to keep your energy levels up as your body adjusts to the keto diet again and will give your body much needed electrolytes.  Add some potassium citrate powder or cream of tartar to this drink to add potassium citrate and make it a perfect electrolyte drink. Drink lots of water!

Stock Your Kitchen for Success

Keep keto staples in your kitchen for times when unexpected hunger hits you. Minimize the amount of tempting treats you keep in there. Keep something like bone broth protein powder (US | Canada) on hand for an easy meal replacement at home or on the go (add some fat to make it a perfect keto meal replacement).

Keep Busy

When there’s tempting food around, sometimes we give in just because we’re bored. Make sure that you keep busy as you get yourself into a healthier eating regimen. Start a new book, hit the gym, or take up Farmville. Keeping yourself busy is an important part of getting back in the saddle.

Keep It Simple, Silly!

Using the KISS method to keep things simple and easy while you adjust to the change. This is the time to focus on tried and true recipes and old favorites. Eat the foods you know and love from your previous time on keto. You can always experiment later. Keeping things simple will help you to be more successful! This isn’t the time to try OMAD or intermittent fasting, either. Let your body adjust to one change at a time.

Stay Off the Scale

Since I broke up with my scale, my life has been better. However, some people rely on the scale to help them see their weekly or monthly progress. But if you’ve fallen off of the keto wagon, stepping on the scale now might make you feel some kind of way about yourself. Remember, you’re moving forward from this point. If you really want to use the scale as a way to track progress (consider measurements instead), then wait until you’ve been back on plan for a few weeks; you’re much less likely to beat yourself up that way.

Be Kind to Yourself

Look, there isn’t a single person in the world who’s led a perfect life. There isn’t one person who has always eaten all the right foods and taken care of themselves perfectly. No one in your life expects you to be perfect, except maybe you. So be kind to yourself. Use nice words when you’re talking to yourself. Build yourself up.

Find Support

Have friends who are keto? Get together for a fatty coffee with them. Love someone who’s exercising? Go for a long walk together and catch up. Need some support? Join my Intentionally Bare Facebook group where you can join 15,000 other folks who are following this lifestyle, and who have also occasionally fallen off the wagon. 

Look, keto is by far the healthiest and easiest way I’ve found to manage my weight. But even though it’s the easiest thing I’ve found doesn’t mean I am 100% keto 24 hours a day. There are some days when it’s going to be hard. There are some days when we just do not want to eat keto. That’s ok! Don’t beat yourself up when that happens. Accept what happens and make the next day better. Need a little pick me up each day? Check out my Instagram, where you can get updates and inspiration!

You got this!


~ Intentionally Bare


❗️Health information given here is based on public research and is not meant to take the place of your doctor's advice. Always do your own research and discuss it with your health practitioner before trying a new diet, supplement or exercise plan