An Accidental Slip?

An Accidental Slip?

What should you do when you slip up on the diet?

We have certainly all been there – sometimes more often than we like to admit. So let’s talk about some strategy for dealing with it when it happens! The story of our fall usually goes a little something like this…

(I talk in terms of “we” because I don’t want you to think this only happens to you. Think of it like the I’m using the royal “we.”)

The ol’ up-and-down

We are having a good time with our friends. It’s a nice warm day. There isn’t a whole lot to complain about. It’s just us, our friends, the warm summer air, and a few happy thoughts.

We’ve been following the diet for a good while now. Congrats! Yay! We’ve been buying all the right groceries and making the correct kinds of meals. We’ve even been making special recipes to keep the diet interesting. It seems like we have found our groove.

Milkshake - the downfall

And then, BAM! Next thing we know, we’re ordering a sweet, Nutella milkshake at a burger bar. And, man, is it delicious. What the heck happened?

We have been doing so good. This is the point where we realize our humanity. It seems as though we are powerless over the temptations of sugary food. And in a way, we are.

Food like that is so delicious and so addictive. They actually have scientists working at food manufacturers to make it as addicting as possible. It’s just not as easy to see because food is a necessary part of life. No one would want to admit that the thing keeping us alive is the same thing that is killing us.

But it is true – there is a hierarchy to food quality. Sugar and carby food is bad. Fat is good. But it is so hard to see past all the marketing and false science people put out there.

But regardless, they have us in a trap. Their enticing claims that “we will be fine” got us into a position of breaking the diet. What next?

Moving forward

When we slip on the diet, the worst thing we can do is beat ourselves up over it. No matter what, we will feel bad so why make it worse?

The best thing to do is to realize your mistake and move on. That is easier said than done…

My personal strategy for dealing with mess-ups is to not eat anything the next day. I will fast. What this allows my body to do is burn through all that junk all at once. It minimizes the insulin responses that I would trigger.

Now, fasting isn’t always easy for people, so we suggest having a cup of bulletproof coffee in the morning to help you feel more full. The goal is to decrease your chance for an insulin response. The best way is to not eat.

Not that we ever plan to mess up, but if we get caught in those situations, it is best to get it all done at once.

If we plan to eat 5 brownies, it is best to eat all five brownies at once in 1 day. This might sound shocking, but that is going to be “healthier” than eating 1 brownie every day for 5 days. Because you need to minimize the residency time of your insulin.

Fast after breaking the diet

If we keep triggering insulin responses over a spread-out period of time, we are not becoming any healthier. It is best to rip the Band-Aid off. Get it all out of your system at once.

Then after all that happens, just don’t eat for a while. While being on a keto diet for a while, we get a good sense of our body. I noticed that it takes me about a day of not eating, and I will be back in ketosis. One day! That’s it.

We just have to make sure we reduce the residency of the insulin and get over the carb-load as quickly as possible. I found that fasting is the best way to do that.

What have we learned?

With each mistake comes a learning lesson. Failures are just more opportunities to learn. That sounds pretty cliche, doesn’t it? Either way, it is true.

When we slip up, that is a sign that we do not have as much self control as we like to think. We cannot be over-confident in our abilities. If being in a group of friends gets you to break your health, then we need to rethink our position

So that means we need help. Everybody does. Almost nobody can follow the diet exactly 100% of the time. (There are people, but they are a rare breed – like my mother. She follows it perfectly.)

Anyway, that leads to the conclusion that we need a community of people we can trust. A community of people that holds us accountable and motivates us to do well.

Because our friends “on the outside” just don’t get it. They don’t understand the world we live in. When we decide to eat bad food with friends, it really shows us how desperate we are for keto-based friends.

My mother used to always tell me that my friend groups will start to change as I shift my diet. I didn’t believe it at first, but now I do.


You can do this!

If you are looking for that community of people to talk with and get ideas from, then join our Facebook Group here. And, as always, we suggest you sign-up for our email list here. We have all the desire in the world for you to do well. Truly. You deserve to have confidence in everything you do – but you need people to talk to.

We hope you have an amazing rest your keto journey. This is only the beginning. You still have a long life ahead of you. Cheers.

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