While it’s completely possible to make keto-approved foods or to stick to the protein and zero carb snacks that you might have, it’s a little unrealistic. Especially if you’re going to a event or a family party, with social pressure not being on your side – there’s a very good chance you’re going to end up eating carbs.
Recently, during Christmas, I probably ate at LEAST 400 grams of carbs. Yes, might sound like overkill for some of you but the fact of the matter is, besides the holidays – I’m ALWAYS in ketosis and I’m always a low body fat percentage.
This means my body can process carbohydrates quite well. This also means I can get back into ketosis very quickly.
The more you practice the ketogenic lifestyle, the easier it is for your body to enter a state of ketosis after being knocked out of it.
Anyways, I ate tons of pasta, rice, cake, cookies, a giant italian sub, and drank some beer. The day after, I followed the workout protocol I am about to give you and I was already back to burning ketones the day after.
Keep in mind, it might take you just a little longer than me but, there is no doubt in my mind that by following what I am about to tell you, it will be the fastest way for you to get back into ketosis and start burning fats for fuel.
Don’t Be Too Hard On Yourself
First off, eating a ketogenic lifestyle is exactly what it sounds like – it’s a lifestyle. There’s going to be times where you are 100% ketogenic all the time and feeling great – then there’s going to be times where all you want to do is eat a bowl of pasta or a sandwich.
Here’s the thing with eating carbs, the more you eat them, the more you crave them.
You have to make a mental note of that and realize that it’s completely natural to crave more carbohydrates as you eat more of them.
You might as well enjoy yourself for a couple days and get your little carb bender out of your system before even attempting to go back into ketosis.
If you happen to be someone who needs to stay in a state of ketosis for life-altering health reasons such as diabetes, epilepsy, metabolic syndrome or cancer, then maybe you should try to stay in ketosis but, if you are following a ketogenic diet to try to lose weight and increase your energy levels – then I believe it’s completely okay to enjoy yourself every once in a while.
Workout in a Fasted State
Upon waking up after your crazy night of carbs, my first step is to utilize intermittent fasting.
This means you should not eat anything at all once you wake up. It is bullshit “bro-science” to think that working out in a fasted state is not good for you.
By doing this, you will burn off the glycogen storages from eating all those carbs.
Glycogen storages is where carbohydrates are stored. They are burned off first before you can begin to enter ketosis (burning fats for fuel).
So by working out fasted, you are burning off the glycogen storages which needs to be emptied before you are able to burn fat for energy.
The only thing I consume before my workout is caffeine and some BCAA’s (branched chain amino acids).
This will provide you with proper energy in order to exercise optimally.
My Shortcut To Ketosis Workout
I have a workout regimen that I utilize in order to get back into ketosis after carbing out.
It’s a mixture of compound lifts, cardio, and training in a fasted state.
By following this workout, you will enter ketosis much faster than usual.
Keep in mind, it’s going to be a tough workout and is not for the feint of heart. You need to be in the mindset of smashing this workout full force.
Think of it like this, since you had all those carbs, your body has the extra energy to lift heavier, longer, and more explosive.
The whole idea behind the workout is to deplete your excess glycogen in your body. By doing a mixture of heavy compound lifts and low intensity cardio afterwards – your body is working through every angle to get rid of those carbs.
It’s going to be a full-body workout
You will be performing compound lifts for every major body part.
This means you should do one variance of each of these lifts:
Whether they are front squats or back squats, bench press or shoulder press, bent over row or pendlay row, it doesn’t matter as long as you are doing one of each.
Start With Heavy Compound Lifts
The compound lifts mentioned above should be done at a decently heavy weight. If you are still a beginner to lifting, it is more important to make sure you get the proper form down before you try going heavy.
There’s nothing worse than seeing someone put on a bunch of weight only to do half squats.
Don’t be the person who does half squats.
Once you have the correct form down, put on enough weight to be able to perform 6 – 10 reps. Do 3 – 4 sets of each exercise.
End With Low Intensity Steady State Cardio
Once you have finished all of your heavy compound lifts, you need to then do 20 – 30 minutes of low intensity steady state cardio (LISS).
Examples of LISS cardio are:
- Stationary Bike
The whole idea is to do it at a slow pace. This will help you burn off any extra carbs that you have.
By mixing heavy compound and LISS into one workout, you are working your sympathetic and parasympathetic nervous system.
Basically what this means is that heavy compound lifts will help you burn off the glycogen even while you are resting and when you do the LISS cardio, you are burning off all the extra carbs.
Stay as Low Carb as Possible
Once you have decided that you want to get back into ketosis, aside from the aforementioned advice above, you obviously need to eat virtually zero carbs as well.
The day after your carb frenzy, be sure to completely stop eating carbs. Your glycogen storages are most likely already full from the previous days of eating carbohydrate rich foods.
This is the time to start eating ketogenic again. The main goal now is to burn off your carb storages that you have accumulated.
The best way to do this is by starting your day off with a bulletproof coffee. This will keep you full for a long period of time. Then do the workout I have laid out in this post.
Moderate Protein, High Fats, Very Low Carbohydrates
The rest of your day should consist of moderate protein, high fats, and virtually zero carbs. This means you should be eating fatty cuts of meat, coconut oil, green leafy vegetables, and some nut butters to name just a few keto-approved foods.
Closing Thoughts and Conclusion
By following the workout and advice I have given, you will be back in ketosis in no time.
Remember, you are in this for the long haul so you should NOT be too hard on yourself if you just so happen to binge out on some carbs.
A quick recap of the workout protocol you should follow:
- Exercise in a fasted state. This is a crucial step. Be sure to not eat anything before working out. By doing this, you are burning off the carb storages you already have. This will speed up the process to begin burning fats for fuel rather than glucose.
- Squat, Press, Deadlift, Pull-up, Row. Perform one of each exercise. These compound lifts will further empty your glycogen storages. Do these with as much intensity as you can go. If you are a beginner, focus on your form before adding any additional weight.
- 30 minutes of low intensity steady state cardio. This consists of jogging or walking, stairmaster, rowing machine, or the stationary bike at a pace where you aren’t gasping for air. By doing this, you will further deplete your carb tank. Be sure to do this step AFTER the compound lifts listed above.
- Stay very low carb the whole day. Drink a bulletproof coffee in the morning to keep you full then focus on eating fatty cuts of meat and green leafy vegetables as well as nut butters for the rest of the day.
- Utilize Exogenous Ketones. If you aren’t using exogenous ketones, you are seriously missing out on a lot of advantages. I have been able to stay in keto even while eating carbs just by supplementing with them.
Especially as a beginner, trying to stay on a low carb high fat keto lifestyle can be hard during the holidays. I’m here to remind you that the longer you stay in keto, the easier it is to stick to it.
Our bodies are a very complex organism and it adapts to certain lifestyles the longer you stick to it.
If you follow this simple but effective regimen, you will enter a state of ketosis at a very fast rate. The combination of the advice I have listed all work synergistically in order to focus on burning off your carbohydrate storages.
If there were one suggestion you got out of this, you should be mixing compound movements with low intensity cardio and supplement it with exogenous ketones. By doing this, you will experience all the benefits of being in ketosis.
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