We all falter sometimes. If you want to get back on track with your healthy low carb or keto diet, keep reading. The best tips from the low carb experts!
Okay, so you fell off the wagon with a resounding thud. Maybe it was a one-time indiscretion and you just cheated a little, or maybe you’ve been off the wagon for days or weeks. Or even months. But you’ve picked yourself up and you want to clamber back on as soon as possible. You’re covered in dust from your fall, you ache all over, but that wagon is sitting there waiting for you, ready to welcome you back with open arms. All you have to do is put one foot in front of the other.
Sounds easy but sometimes it can seem absolutely monumental. I get it. I am writing this because I had a little fall of my own recently. It was only a meal’s worth of cheating but it made me feel absolutely awful the next day. Shaky, bloated, exhausted, tummy issues, the works. In spite of that, or perhaps because of it, I knew I had to get back on track right away. My health is too important to me to let things go any further. But I know I will fall again and so I thought it might be helpful to talk about those little tips and tricks that help you get back to your healthy diet a little more easily.
1. Whatever you do, don’t beat yourself up! If you read nothing else but this one tip, that’s fine. But please take this advice to heart, because it is far and away the most important tip I am going to share. I am part of a lot of forums for low carb and Keto diets and there is always someone flagellating themselves for cheating, for failing, for not having the willpower to stick it out. Well guess what? We ALL fail at this sometimes. Let’s face it, we live in a sugar and gluten-filled world. Unless we are hermits that don’t ever leave the house, we are faced with temptation daily – at work, at social functions, on television, on the internet. It’s all around us and the wonder of it is that we don’t give in more often!
I find it heartbreaking sometimes, the way people who slip beat themselves up. Just think about it for a second. You wouldn’t talk to a friend or a loved one that way when they’d slipped, would you? Then why on earth do you talk to yourself that way? And let’s be honest, some of that self-loathing might be part of what brought you here in the first place. So take a deep breath and repeat after me. “I am human. I had a moment of failure. And I will probably fail again. That’s okay. What’s important is that I keep on trying”. In the immortal words of Taylor Swift, shake it off!
2. Don’t excuse your behaviour. Own it. So I said we all fail sometimes, and we do. But that doesn’t mean you shouldn’t hold yourself accountable. It isn’t someone else’s fault that you scarfed down that pizza or dove head first into a plate of Oreos. Be an adult and recognize that you did this to yourself and the consequences suck. And then ask yourself why. Did you forget to eat before you went to the party and arrived so hungry you monopolized the buffet? Were you running errands all day, taking kids to soccer and not stashing a low carb high fat snack for yourself? Or was emotional eating? Or boredom eating (which I am very prone to!)? Or did you do the old “oh one bite won’t hurt. Okay maybe three or four bites won’t hurt. Oh hey…somehow I ate the whole thing!” Then make note of the situations in which you are more likely to succumb to temptation and do your damnedest to avoid them. Preparation is key!
3. Take notes or keep a journal. You feel pretty bad, don’t you? Beyond the guilt and anger at yourself, you probably don’t feel very well physically either. Going off the rails and eating carbs and sugar with abandon might seem pretty fun at the time, but most of us experience some serious discomfort the next day. Tummy aches, head aches, inflammation if we have dietary sensitivities. It isn’t pretty, but it can also be good motivation for getting back on track. Sadly, however, it’s quite easy to forget how awful certain foods make us feel once we are feeling better. Writing it down can help a great deal. Remember how you used to re-copy your notes in high school, in order to better remember them for a test? Same thing here. The simple act of putting it in writing makes it all the more real and vivid. But be sure to write down how much better you feel when you stick to the plan too. A great comparison for future reference!
4. Eat Salad for Breakfast. Or don’t eat any breakfast at all. For me, eating a whole plate of low carb vegetables is like hitting the reset button. It feels clean, it tastes clean, and I swear it cleans out my head a little too. A large part of that may be mental, like feeling as if I am eating the antidote to a poison I consumed the day before, but it hardly matters. If it helps reset my palate, it’s a good thing.
But it’s okay to skip breakfast too, as long as you don’t see it as a punishment for the prior day’s indiscretions. Intermittent fasting is widely recognized as a healthy practice, and it’s also a great way to hit the reset button. And just giving your body a chance to work through all the junk you ate before you eat anything else is helpful. Wait until you truly feel hunger again before sitting down to another meal is crucial. Then be sure to your next meal is solidly low carb or keto. Be sure to savour it and enjoy it, to remind yourself of why this way of eating is worth sticking to.
5. Get Moving! My husband taught me that the best cure for a hangover is a 5k run. No, I am not kidding, it works. And it works for food hangovers too. You aren’t going to feel great when you get out there. In fact, you will probably feel a little like dog poo. Or a lot like dog poo. It won’t be your best athletic performance ever. It may even hurt a little at the beginning and you will wonder why the heck you are doing it. But afterwards, you will feel so much better and you will be that much further along to ridding your body of the junk you ate. It doesn’t have to be a run or anything super high intensity. But you do want to raise your heart rate a little and it helps to break a sweat. It helps your body digest a little better, it clears your head, and it helps your cells uptake the extra insulin and glucose that might be floating around in your blood stream. And, if I can be frank, it helps get your bowels moving too. Which we all know makes us feel better after a binge!
6. Sip water and other clear, low carb liquids. A bit cliche, perhaps, but I find this to be crucial in flushing out my system. Don’t go overboard and drink gallons upon gallons or you will dilute the critical salts your body requires. But simply sipping at a cool, clear liquid can make you feel a little more on track. If you’re sick of the taste of water, herbal teas (hot or cold, with or without sweetener) can help. And if you’re prone to boredom eating, as I am, sipping something with a little flavour can help ease the urge to stuff your mouth.
Need something a little more satisfying and comforting? Try sipping warm bone broth to fill you up without carbs. Also try adding a little turmeric to your bone broth for both flavour and the anti-inflammatory properties. All the carbs and sugars and such you’ve been eating can aggravate inflammation so anything you can do to mitigate it will make you feel a lot better.
7. Cut out the alcohol. I’m a girl who likes her nightly glass of wine and I am not afraid to admit it. But after succumbing to temptation, I find I am better to skip the wine for a day or two. I am working on flushing the toxins out of my system and there’s no question that alcohol is a toxin. And given its propensity to lower our inhibitions, wine makes me less likely to stick to the plan of getting back on track. So a few days of tee-totalling make me feel more clear-headed and healthy.
8. Find a buddy or a support group. The benefits here are twofold: support and accountability. Sometimes we really suck at making promises to ourselves. They’re only in our head after all, so it’s pretty easy to pretend we never made them in the first place. But when you say it out loud to a friend or a support group, you feel it’s that much harder to break. And in this day and age, there’s simply no excuse for not having someone to make promises to. Even if you don’t have any in-person friends that support this low carb lifestyle, there are numerous groups and forums. And most of the time, people are incredibly supportive and helpful, with amazing ideas to help you stay the course.
9. Don’t deprive or punish yourself. Whatever you do, don’t go nuts and exercise like a fiend while subsisting on salad for days on end. That’s never the way to do it. If you feel deprived, you will almost inevitably succumb to the next round of temptation. I’m the rebellious type myself. When I feel restricted or limited, I tend to lash out in frustration and thumb my nose at the limitations, going overboard in the opposite direction. And a proper low carb diet should be the antithesis of deprivation anyway. So fill up on those good healthy fats to keep your appetite and cravings under control.
10. Search out some new fun recipes. Get excited about cooking and eating this way again! Look here, friends. I’ve got a whole blog filled with hundreds of low carb recipes for your eating pleasure. And there are a number of other wonderful blogs creating amazing recipes to satisfy your hunger. Getting into the kitchen and cooking up some of your favourites, or a few new ones that catch your eye, is the best way to get back on plan. The food is beyond delicious and if you remind yourself of that, you may wonder why you ever fell off the wagon in the first place!
Words of Wisdom from fellow low carb experts!
Maria Emmerich of Keto Adapted: Remember how you feel when you cheat. Maybe journal about how your body and mind feels; but however you record that moment just remember that a moment of that indulgence created a whole day or more of feeling awful. Get your cooking inspiration on and start tomorrow as day one. Plan plan plan equals success!
Sooze Gibbs of Fluffy Chix Cook: Newsflash! We’ve all hit a roadbump, a snag in the low carb keto river and washed out, landing face down in our favorite “fill-in-your-high-carbage-poison-here.” And reality? We’ve lived to tell about it. What you need to know is that you are a winner as long as you get up one time more than the number of times you fall down. Fall down. Get up. Make the VERY next bite, the best, most true low carb bite you can possibly make it. Get RIGHT back on your gameplan. Don’t wait and don’t use the fall as an excuse to take the day off, the week off, the month off…cuz trust a Fluffy Chix, sometimes Monday never comes. And you do NOT want to become part of the daily news with film of your epic fall-from-low-carb-grace at 11.
Mellissa Sevigny of I Breathe…I’m Hungry: This goes against convention and your natural impulse to stay in denial, but what helps me is to get on the scale IMMEDIATELY. Even if the damage isn’t apparent yet, it will hold you accountable and you’ll see that number going up even if it’s in your head and it will remind you how far you’ve come (and maybe how far you still have to go.) The tendency is to avoid the scale out of guilt and shame, but then the consequences of going off the rails are easier to ignore because they aren’t staring up at you in plain sight. The damage will show on the scale before it shows in your clothes which might not happen for days or even a week, and by then if you’re still binging you could have already gained 5 pounds or more. Getting on the scale right away for me is more likely to stop my cheating in its tracks and get me back on the wagon before any significant damage is done.
Elviira Krebber of Low Carb, So Simple: After cheating, listen to your body and wait until you are truly hungry (drink water first to check that you are not thirsty). Then eat a meal that consists of relatively high amount of protein (I prefer chicken or salmon), high amount of fat (like mayonnaise or butter) and almost no carbs (so a real LCHF meal). Eat until you are satisfied — this is important — but don’t overeat. When you are satisfied with protein and fat, you get back on track easier and it’s less likely that you start craving for something unhealthy. Moreover, after a LCHF meal it takes hours before you feel the need to eat something.
Martina Slajerova of Keto Diet App: What works for me if I eat more carbs than I should is a long walk or some kind of cardio exercise either the same day or the day after. Cardio will help you get rid of excess sugar from your cheat meal. Then for about a week I avoid treats (even healthy low-carb treats) and nuts. I also eat less or no dairy. I just stick with simple foods like eggs, leafy greens and non-starchy vegetables, meat, avocados, lots of olive oil and coconut oil.
Brenda Bennett of Sugar Free Mom: You made a mistake, no one’s perfect, you don’t need to be perfect to make a sustainable sugar free lifestyle that works for you. Intense sweat sessions always make me feel better. Planning ahead and tracking my food for the next meal or next day after a difficult day of poor choices always helps.
Anna says
I felt so lost and frustrated when I started low carb a few years ago. But your site and your recipes have made all the difference for me. I can’t thank you enough!
Carolyn says
Thanks, Anna. I am so glad to hear it!
Christine says
Carolyn, you’ve helped with all your great recipes and I mean GREAT! Thanks for this article too and listing others. I just read Keto Clarity by Jimmy Moore, he’s another author who can clarify why people should go LOW CARB. I wish all low carb eaters could get together in person somewhere and have a cook off or something. Maybe a low carb cruise/vacation with you doing cooking classes! FUN!!! Love your posts, Love your recipes, Love YOU! Thanks for being there.
Carolyn says
There is a low carb cruise that I think Jimmy Moore does. Have you heard about that one? Thanks for all kind words!
Anne o says
Thanks Carolyn. Your blog is my go to first thing every morning. I have been low carb sugar free for 14 months, down 35 lbs, and have had way too long of a plateau. You taught me most of what I know today about low carb and this blog post is so timely. I also love the posts from the other low carb bloggers. What an amazing community you have formed. I thank you every day Caroyln and have referred dozens of people to your site.
Carolyn says
I am so glad you find it helpful!
Denise says
Thanks Carolyn and all of you low carb experts! Great idea to read this blog every morning! I wouldn’t be here on this journey without you! xx
With Sincere Gratitude,
Denise aka Neesee
Cat Latuszek says
I know that often when I slip up it’s because I’ve gone into a rut where I feel like it’s a punishment. It happens to everyone, but it’s important to realise that it’s only temporary. I wholeheartedly back the “find a new recipe” suggestion – make low carb fun again! Or even, go into the kitchen and invent something new! There is nothing better than the thrill of discovery. 🙂
Carolyn says
I agree, there is nothing quite as satisfying as eating a meal you were excited to make!
debkayburke says
Thanks so much for this article! It came just when I needed it. I broke my plan to shake up my body hopefully to
debkayburke says
Thanks so much for this article. I broke my 20 carb a day to shake up my body! Well shook me up hard getting back and I feel so bad mentally and physically. Woke up this morning and said this is my day grab it and try and do well. I don’t have support because my family doesn’t get it! I have tried to educate no success. But this is my life my health so my way! Groups like these really help out! I started laughing when I saw the article and I am taking the advice. Thanks again for all the groups!!!!!!:)
ARM2008 says
THIS is what makes it easy for me to stay low carb! I’m insulin resistant and when I overdo the carbs I feel awful – the pleasure of eating traditional baked goods (for example) pales in comparison to the mental and physical side effects I experience.
Carolyn says
I agree, it does for me too. That one meal where I ate too many carbs, I felt so awful the next day.
Carolyn says
Oh, that’s wonderful! I am so glad you feel like you can get back on track now and I am SO glad our groups help. Reach out to people, make sure you ask for the support you need.
Pug says
I needed to hear this SO MUCH right now! Thanks Carolyn 🙂
(Though, I might keep up with the beating myself up about it– I just can’t seem to stop doing that…)
Carolyn says
Don’t, don’t, don’t…do NOT beat yourself up. We all do this and the more we beat ourselves up, the more we feel like we can’t do this. We all fail…it’s part of learning how to be successful.
Lori says
The timing of this post couldn’t be more perfect. I dove headfirst off the rails and have remained there for the last few weeks, so this is a much needed reminder to get back on track. I find that thinking about my long term goals helps me get through the day to day habits that are so important, such as tracking what I eat and cooking from scratch (which I really don’t enjoy). But when I look back a year from now, I will be so glad that I put in all that hard work. Thanks for sharing your own experiences with the rest of us!
Carolyn says
Great tip to keep those long term goals in mind. I think a journal helps with that too.
Kelly says
I can’t thank you enough this came at the perfect time…..
Carolyn says
I am so glad to hear it!
Isis says
Love all the tips!
My favorite part was when you said (in regards to the initial get-back-on-track meal/food), “be sure to savor it and enjoy it, to remind yourself of why this way of eating is worth sticking to.”
This is a key concept for me when I stray from my low-carb ways. When my “escapade” is over, I end up craving even more junk that I shouldn’t eat for the next day or two, during which time the thought of eating something I really SHOULD eat sounds super boring and blah.
To help get out of that rut, I go wherever I have to go, spend whatever I have to spend, and cook whatever I have to cook in order to obtain the meal/food I’m the most hungry for that day (that’s still on my list of “green light” items, of course).
And I know exactly what you mean about feeling like poop after you, uh, “splurge.” I hate it when I temporarily forget that ten minutes of pleasure (if that!) isn’t worth 12+ hours worth of misery, and potentially worse-off health to boot. Stupid carbs!!
Carolyn says
I completely agree about the starting to crave the bad stuff and needing to “fall in love” with low carb again.
Isis says
Yep, “fall in love again” – perfectly put!
tiffany says
My biggest problem is watching my toddlers pick at their mac and cheese or pop tarts and not really eat it. I would DESTROY that mac and cheese and it just sits there! The low carb copycat recipes really help.
arm2008 says
I wish I hadn’t been fed so much mac and cheese and high carb stuff when I was a toddler and growing up. I don’t think I would be in the position I am now if my diet hadn’t been so high carb growing up.
Slynnns says
Seriously! Why are you feeding kids that crap!? The comment below says the same thing but in a nicer way. If you have problems with carbs, your kids likely will too – help them now by not overloading them the way you were. You are just repeating the cycle if you hand them processed foods. They can’t make good decisions for themselves. Only you can. Then, you won’t be tempted by what they are eating – many problems solved at once!
Just Be Kind says
Life isn’t always that simple. Please don’t sit here and berate someone else for how they care for their children. As parents we already berate ourselves enough for what we did or failed to do that day. Do you have any idea what it’s like trying to get a toddler to eat?! Often it is full-on survival mode. This community is supposed to be supportive and understanding, not harsh and berating.
mghoney says
Thanks Carolyn. Speaking of carbs: just wondering what are your thoughts on this method of eating healthy carbs on certain days and sticking to mostly protein and vegetables on days in between? I started to use it and it turned out to have a positive effect for me. The idea is trick your body to burn it’s own body fat for fuel instead of relying on dietary carbohydrates (more about this method: http://everydayhealthhero.com/can-carb-cycling-help-you-lose-weight/ ). It’s the first diet I have ever been on that I am not starving and I am losing weight . Thankfully, motivation isn’t a problem, since carb down only lasts a few days, I always know that carb up is coming soon
Carolyn says
I really haven’t given carb cycling much thought, since I cannot do it myself because of my blood glucose levels. I do believe that there are many healthy ways of eating, that it’s not a one-size-fits-all when it comes to diet. But I don’t know if I am convinced that our bodies need to be tricked into burning body fat for fuel. A keto diet, which has you eating mostly fat, also burns body fat. But if you find it works, then that’s fantastic.
Frank weir says
For us Type 2 diabetics, when I falter, it helps to start doing my blood testing religiously. Typically for me, slacking off on testing and carb cheating go hand-in-hand for obvious reasons. It’s scary to see blood sugars much higher than what they are when I stick to low carbing. Seeing what those carbs are doing to my levels gets me back on track. That’s the best reason to test consistently even when you are a Type 2.
Dianne says
Your column is very a propos for me. Until I found your column, I found it very difficult following a low carb lifestyle. You and your column have opened up a whole new world for me. Thank you so much this blog/column.
Annie says
Thank you very very much for your encouraging clear wise words, just what I needed to hear today 🙂
Joshua Hampton says
These are awesome tips, Carolyn. I’m not off the bandwagon, but some of the words you shared are words I needed to hear right now. The timing could not have been more perfect. Thank you.
Carolyn says
So glad to hear it, Joshua. A lot of people said the same. Sometimes we just need that extra little push.
Trish says
Thank you for these tips Carolyn! I was about to give up my diet plans, because we all know, it’s hard to reset yourself, especially if you are a carb lover ever since. At least for now, I know where to start and motivate myself even more to pursue the change the I have been always dreaming Great post!
Natalie says
Thank you so much Carolyn for sharing this! I am very happy that I was able to read this post. Low carb diet is never easy especially if you have been used to have pasta or rice in your meal. I hope this can help me. thank oyu!
Atasha says
Great post Carolyn! I am with you when it comes to eating salad during breakfast. My friends don’t usually get the idea behind it, but is does work for me. Also, I find it very helpful to keep tract of what I eat every day, very meal. In that way, I can monitor if I am doing only the things based on my goal. This is very informative. Thank you for sharing!
Caroline says
Great tips, Carolyn! I especially agree with not beating yourself up…and going for a run or at the very least, doing something active for at least an hour.
Denise S. says
Approximately how many calories a day do you try to stay around?
Carolyn says
No idea, I don’t count calories.
Judy says
I wonder if you could advise -I have been seriously Banting (not even carb substitutes like almond and coconut flour -no stevia or xylotol, no dairy at all and I came down 7kgs but now I have hit a plateau for 4 weeks -no centimetres or weight loss despite no cheating.I do have psoriatic arthritis which is an auto-immune illness -I need to lose another 5Kgs for my height and frame and also to protect a knee joint due to be operated on in December.What would you suggest?
Carolyn says
Hi Judy. I don’t do this for weight loss but for blood sugar control, so I am not the best person to advise. But I do know people have good luck with things like the Egg Fast and/or intermittent fasting. If you are interested in either of those methods, let me know and I will direct you to a few resources.
andrew says
what are your views on eating healthier carbs like quinoa or high fiber cereal? i was on a low carb diet a couple years ago and i wouldnt even eat low carb cereal because it was made with flour. i fell off the wagon because of vacation to south america to see my extended family. i tried my best to stick to my low carb but down there, i couldnt just have them prepare something especially for me, they dont have the money or resources to accommodate me and i wasnt able to exercise as much…since then my low carb diet has been on and off. anyways, to my original quesiton, would you eat something like whole wheat pasta or quinoa or sweet potato?
Carolyn says
I would not but that’s because it would effect my blood glucose too much. If it was for weight loss, then I would say you could eat a little of that in small quantities if it’s all that’s available. But adding those carbs will certainly stall your weight loss, if not make you gain a little.
Cindy says
I see that you mentioned wine. Do you frequently have a glass of red? Do you find that it
messes with ketosis at all? I absolutely love red wine, but have been avoiding it completely. You are absolutely right to do so after faltering. But I would def trade a piece of lindt for one glass. 🙂
Carolyn says
I don’t do ketosis necessarily, as I don’t do low carb for weight loss. I do it for blood glucose control and oddly, a glass of wine actually helps in that regard (lowers blood sugar). So I can’t really help you with advice on that front. Sorry!
Sue says
I’ve been on the keto diet (along with intermittent fasting) for about nine months now and have lost 32 pounds. I have Hashimotos Thyroiditis and have found keto as the only way I’ve been able to budge my weight for several years. My endocrinologist told me that gluten free is recommended for this condition. Though I follow the diet rather religiously I do indulge in dry red wine nearly daily and have still lost weight fairly steadily. It hasn’t been pounds every week but have averaged 1/2 – 1 pound/week-slow and steady! On top of the weight loss I feel so much better-more energy, fewer digestive issues, and virtually zero hunger in between meals.
As a sidebar-on the very few occasions I have eaten something not low carb or gluten free, I feel miserable for a day or more afterward. Anything with wheat flour blows me up like a balloon and gives me stomach cramps that remind me that staying keto is a very wise choice!
Carolyn says
It’s good to have those little reminders, once in a while!
Dixie Ryall says
Thanks for this helpful blog post! I honestly have been trying and trying to get back on board 100% since last January!! Struggling…but this is motivating!
Carolyn says
I really hope it helps! Remember….all of us have been there!
Becky says
I LOVED seeing all my “mentors” and “favorites” and their tips and encouragement on this blog! Thanks for the awesome collaboration on such an important issue for us all!
Margie says
I really liked your breakfast idea at the top. I often make a breakfast shake with spinach, but this breakfast looks really good. What are you pouring on the meat in the middle?
Michelle says
Can you send me the link for your website and blog. Can’t seem to find it here
Thank you
Carolyn says
You are on my website and blog.
Matthew says
Hello Carolyn, thanx loads for this encouraging article just when i was feeling so down-in-the-dumps about overindulging during the seasons celebrations. Have been strict on the bread and potatoes but not managed to keep from the chocolate and Christmas pudding let alone scotch and rum : (
I´m gonna skip breakfast then cook a bacon n egg lunch in the micro.
/Matthew
Carolyn says
We’ve all been there. Just don’t do the beating-yourself-up-thing. I find that sort of self-flagellation tends to result in NOT getting back on track.
Jessica says
I’ve been LCHF for about 5 months now. I love it! BUT, no one I know follows it, so when I’m feeling a bit isolated as far as diet and lifestyle go, I’d like to have some motivational places to turn to. Can anyone recommend some good forums for such a thing?
Carolyn says
Honestly, Facebook is great, it has tons of support groups. Are you on FB?
Jessica says
Yes I am. I’ve “liked” several pages and they do post helpful articles and such. I think I just need to work better at converting my friends and family 🙂 Most people seem to think it is just a crazy phase or fad. I try to explain how much better I feel (almost eliminated my chronic fatigue, bloating, stomach issues, and excess weight) now that I have eliminated carbs, but still the light bulb just hasn’t gone off for them.
Carolyn says
That’s tough, I know. Most of my friends and family think I do this only because I have diabetes and that if it some how magically disappeared, I’d be back to eating carbs and sugar. NO way!
Elmarie says
Oh Goodness! Thanks for this amazing blog! I have sooo much weight to shed and old horrible habits (sugar being the most daunting) are trying to trip me up on a daily basis. I am really trying though. For some reason I have awful leg cramps at night , depriving me of sleep and leaving me feeling grumpy. I am not listening to the voice that points back to old bad habits.. I really want this to work. As someone who has a black belt in “Dieting”, this is the first time I don’t feel deprived and have been cooking some yummy meals that are totally “legal”… do you have any thoughts on what I can do about the cramps? I have been taking extra Calcium/Magnesium but not working. Thanks sooo much!
Carolyn says
If the extra mineral supplements aren’t working, I think you should talk to your doctor about the cramps. So sorry they keep you up at night!
Carolyn says
PS – it may take some detoxing from old habits and REALLY staying on track for a bit before your legs get better, if it has to do with sugar and/or gluten consumption. That’s just some speculation, though and I think you should still talk to a doctor.
Yvette says
I find potassium supplements help my leg cramps or “charlie horses” at night. I also get finger cramps and toe cramps. If you can afford the carbs Yogurt works well for me if not I keep potassium on hand.
Sandra says
Amazing! Thank you! I ate some sugar and gluten. The next morning my fasting blood sugar went over the top. I used your idea #4 and ate salad (2 and ½ servings of Kale Chopped Salad from Taylor Farms – minus dressing and croutons) and nothing else. When I checked my blood sugar the next day it had dropped 40 points and was back in the high, but acceptable range. A bonus was that I also lost 2 pounds. Eating vegetables if you fall off the wagon is a winning response!! Your site is a true gift to diabetics! Thank you!
Carolyn says
Thanks, Sandra!
Elsa says
I can’t seem to stay on a low carb diet long enough. I’ll go 4 or 5 days and then I can’t resist the sugary treat. I try hard but suddenly start getting cravings and even though I tell myself, “walk away. Walk away now and you will have won”, it’s no use. The longing is too strong and I cave and binge. I’m so upset. If only I could do this for more than just a few days in a row. I’ll start again tomorrow.
Carolyn says
You need a buddy or an accountability system. But you know what? If you can just hang on long enough, you will get past those cravings!
Elsa says
Do you know where I could go to find a buddy or accountability system? I’d greatly appreciate that help. I’d be willing to do that.
Carolyn says
Check out Facebook and look for low carb support groups on there. There are tons!
Sarah C says
There is a group on My Fitness Pal as well in the Community section, called The Low Carber Daily Forum – it is a very active and very supportive, friendly group. You don’t have to be tracking food/carbs at MFP in order to join the group, either (I am a member, and don’t track on MFP!)
Yvette says
Have you tried the OMM? I use one of them to “cheat” but not cheat. I also keep fat bombs made for a cheat and they are yummy but not really cheating.
Nafis says
Hi Dear like ur blog n want to join u in helping me following the keto diet . I live in India .
Melissa says
THANK Y OU!!!!! This article made me feel tons better. Im feeling amped to be fresh and energised again.
Missy says
It’s amusing and quite sad that the ad I’m forced to have on my screen as I read this post is for Cracker Barrel Mac and Cheese.
stacia says
Thank you for this article. I was low carb for 2 months, didn’t lose much weight but felt better. I threw the towel in because I wasn’t losing anything. Now 3 weeks into eating anything I want I feel horrible physically and mentally. I am restarting low carb and needed to read this to help get my head straight. Thank you again,
Carolyn says
I am so very glad you found it helpful. I don’t do low carb for weight loss but I know there are some helpful articles as to why you might not be losing weight.
Marilyn says
Hubby and I have been on LCHF since January – I have lost 30 lbs and hubby 50! We try and stay true but occasionally we do slide off the rails, but never beat ourselves up over it. I love to cook so there it is never a problem coming up with great meals, however sometimes a craving overtakes us . Our recent slide was pizza – haven’t had it for months. It was all homemade – pizza dough, sliced tomatoes from the garden, hot cherry peppers from the garden, sliced red onlon from the garden, and some buffalo mozzarella and organic hot sausage. Satisfied the craving and we were back on track the next day with minimal damage. BTW I love your recipes – they are my first go-to’s when looking for something interesting to make. Thanks!
Carolyn says
Glad you’ve been managing so well. I love LCHF, there isn’t much that tempts me to indulge anymore!
pm says
I have been overweight/obese for as long as I can remember. I was not heavy because I ate a lot, instead I ate very little but for the past 2 years I have began binging on food, not often but at times because of stress. I am 20 now, with possible health risks and have some problems with my hormones. I made a friend 2 years ago, who is a few years older than me, and this year around march when I discussed my problems with her she told me to try out the ketogenic diet.I kept this diet proper until july. In july I began to cheat every other day,plus it was summer time and parties and at home so i came across junk food, and lots of other really appetizing food. I have been trying to get back on track but it just wouldn’t happen. I lost 40 pounds in 5 months now, and recently i have gained back 5 pounds. It really depresses me and I do beat myself up for it because I keep messing up the diet every 2-3 days and sometimes every other day. I have lots of weight to lose in order to stay away from further health problems but i just cannot seem to get the motivation to get back. I have heard people lose track but I would really like to know how you guys convince yourself and get back on track since it is really hard for me to focus on anything properly at the moment.
Carolyn says
Remember that food is an addiction. Sugar and carbs are an addiction. You are very addicted at this point and the cheating every few days is a sign you can’t break the addiction at the moment. You HAVE to find ways to get through for more than three days at a time. Can you set yourself a goal of 5 days? And if you cheat after 5 days, set a new goal of 7 days? If you want, I can share this on my Facebook page and get advice from people. Are you part of any Facebook groups? Those help people a lot, they stay accountable.
Aaron says
Love this post …and clearly at the right time.. Have been eating badly recently and yes the temptation is real!!! But you are right, we can slip but we need to own it and get back on that horse. So thank you for this post, I’m jumping back on because it’s for my health.
Carolyn says
So glad you find it helpful!
Gatfly says
How do I manage with this diet – I am a bread-aholic!!
Carolyn says
There is plenty of low carb bread you can make. You can even buy some, although I haven’t found many I like.
Janet says
This is the bread recipe I use. It is delicious…tastes and acts like real bread. You can make croutons, crumbs, rolls etc out of it….even pizza…but for that I personally use FatHead dough.
http://low-carb-scams.com/low-carb-carbalose-flour-bread/
Heather Harris says
Thank you so much for this article. I fell off the lchf plan last night with Halloween candy. Fell hard. Lol
Not feeling so great today and determined to get back on track immediately. This article helped me know what to do and what to expect. Knowing that I may struggle for a day or two helps me to prepare mentally for it and have the confidence that I can make it theougb. Thank you again
Carolyn says
I am so delighted you find it helpful!
PattyAnn says
Thank you SO MUCH for this article! I’ve been on and off the no carb wagon for a while now; eating no carbs and feeling great one day, gorging on carbs and feeling crappy the next! And I’m always beating myself up for failing, and yet, I do it again! Ugh! It’s a vicious cycle. This article was what I needed!! I’m going to read it often! Thank you!
Brian Johnson says
Why am I not losing weight
carol cox says
Thank you for all your lovely recipes. They have really helped on my low carb/healthy fat road. I was diagnosed with T2 on 7.3.15 with HbA1c of 97, weight 83kg (182 lbs). My last test was HbA1c 41, weight 51kg (112 lbs). I did have a worry when starting to eat fat as we have all been brainwashed by the low fat (full of sugar) foods. I have cream in my coffee & lots of cheese, olive oil and butter What I do find annoying is the re-naming of sugar which means that one has to be a scientist to figure it out. I would not wish to go back to my previous eating regime as I enjoy LCHF too much. Keep up the good work and thank you again.
Carol
Carolyn says
So glad you are doing well!
Carma says
I fell off after my blood work came back. In May the numbers looked great in August wow wrong direction.. Yet! I was losing and feeling great but the numbers kept me worrying. Any suggestions? I’m up about 5 pound and don’t want it took keep going that distraction. Need a reset pep talk.
Carolyn says
I am not sure what numbers we are referring to?
Carma says
I fell off after my blood work came back. In May the numbers looked great in August wow wrong
direction.. Yet! I was losing and feeling great but the numbers kept me worrying. Any suggestions? I’m up about 5 pound and don’t want it to keep going that direction. Need a reset pep talk.
Sara says
I’ve been on Keto for about two months and for the first time ever I’m seeing the scales move the right way. Yesterday though, I cheated. Not huge – but I did cheat. This article couldn’t have come up on Facebook at a better time. I’m going to shake it off, remind myself of feeling like poo, and jump right back on that wagon!!!
Carolyn says
That’s the spirit!
Andrea Immelman says
I really need to get back on keto, hubby not interested and he eats all the wrong things.
I’m in a rut. Can I reduce serving size and freeze what I make ?
Thanks
Andrea(South Africa)
ps. Is your book available here?
I dont think I can order from Amazon.
Carolyn says
You can freeze a lot of my recipes. Also…search my blog for “Mini” because I’ve been making a bunch of small batch recipes too. I am not sure where my book is available in South Africa, although I do have some readers there that said they’ve ordered it. I wish I knew from where!
Andrea Immelman says
Thanks so much for your reply, I will look for the mini recipes. I’m sure it will help me a lot.
Mary says
This isn’t about “cheating”, since my granddaughter is T1D, she cannot “cheat” but a big Thank you for you recipes. I never have to worry that they won’t work out and you have made it so she can enjoy food filled holidays just like everyone else. As she ate her “own” cookies, I mentally thanked you for all your efforts to make recipes fun and good for her.
Carolyn says
I am so glad to hear it, Mary!
Adi says
Something else – there are good reasons to go off Keto for short periods of time. Traveling to Italy? You SHOULD go off the low carbs for once in a lifetime opportunities. Getting back on Keto is a very good idea after though!
I went to Bangkok for a business trip and I ate noodles, rice, and anything else they served me. I have found though, that after being on Keto for so long that it was not difficult to go back. So take heart – going back on Keto is easier than starting from scratch.
Also – I found fat bombs to be one of the easiest ways to get back on the wagon. They are a fast snack, takes no thinking, and increases fat. Awesome.
Christina says
I just pick myself up like nothing happened. Also it seems when I go off track, I naturally fast most of the next day. I’m just not hungry? So I guess that helps too.
Judith Keevh says
Love the article! Love your recipes! We can all inspire each other!
Jenny Ham says
I would try the Slow Cooker Broccoli Cheese Soup
Kesa says
I started Keto about 3 weeks ago, so far I have lost 9 lbs. I have been off for the past four days even though I’m not eating horribly wrong, I had sugar, cookies and bread! I feel really bad about this bc I have a very important physical fitness test in the next three weeks. I do cardio daily and I have continuous tried to get back to Keto but it’s been a struggle. I really need something for my appetite…
Jillian Dixon says
Thank you for this blog. I’ve been backsliding for weeks and have gained 13 lbs. Now I feel ready to jump right back on that Christmas Party bound wagon. 😁😁
Julie Hansen says
I was sick and had to be hospitalized for 4 days less than a week ago. I tried to stay on Keto but the menu didn’t have very many choices. I had french toast for two days baked potato two days and tried get some healthy salmon and Chicken in between. Now I’m feeling terrible. I’ve never went this long with cheating. After 5 months I’m down 60 pounds but in those few short days I gained 5 back. Now tonight I had 3 slices of pizza. Help!
Carolyn says
Help is here. Honestly, Julie, your cravings kicked in again and it’s going to be hard to conquer but you must… for your own sake. Stop, take a deep breath, forgive yourself for the slip (hard to stay on track in the hospital) and get ready to start again. Don’t go near foods like pizza, don’t allow yourself the opportunity, but find recipes that give you the same great flavors. Like my Pizza Chicken.
Prep your home and your pantry for re-committing. It will be worth it, but you will have to gut it out for a few days until you re-adjust.
hankg says
Surely you have serious health problems of you eat ONE MEAL that is not strictly keto and experience all those symptoms.
Carolyn says
No it actually has nothing to do with “serious health problems” and everything to do with being keto for long enough that my body has been cleansed of the crap and toxins. Once they are consumed again, they really wreak havoc. Many truly keto-adapted people experience this.
Jill says
All tips very helpful
shine says
There is a low carb cruise that I think Jimmy Moore does. Have you heard about that one? Thanks for all kind words!
Carolyn says
Yes, I have heard of that cruise, it’s quite popular.
Tova says
Thank you for this beautiful post!
What a therapeutic read. Now I think I’m finally ready to get back on track- I’ve been wanting and meaning to for months, but I fell into some of the pitfalls you mentioned.
Armed with your advice, and the lovely ladies you quoted at the end, I’m going to try again.