Like many of you, I too have cheated on keto. Whether it was a one time indiscretion, or if you jumped head first into weeks (or months) of carbs; taking 2 steps forward and 1 step back is something you can recover from.
If you are looking to climb right back into that keto wagon, don’t focus on the cheat meals. What you need to focus on is putting one foot in front of the other, one day or week at a time. Since I am no stranger to falling off keto, cheating, and restarting…. I’ll leave you with this …
5 ways you can Reframe your Mindset and your Body
… so you can get back to your keto journey!
- Don’t beat yourself up over cheat meals, weight gain, feeling bloated, or deep diving into sugar again. We live in a world that overindulges in sugar and carbs. I mean, bread and soda are a staple! It’s easier to fall back into old habits than it is to stay on your own path, but you have already done it, and you can do it again! Just to put things into perspective, if your friend slipped on their keto journey, would you beat them up(figuratively, of course) over it, or would you support them to get back on track? Be that friend to yourself.
- Own the slip up, and learn from it! What was happening in your life when you cheated? Who were you with? How did you feel (physically and emotionally)? What were you saying to yourself at the time? Accountability is important. Don’t make excuses for yourself, find the lesson in the choices you have made and take note of what not to do again! Consider journaling these moments (I personally use this journal > click here)
- Intermittent fasting is a great way to reset your metabolism and your habits. Today is a new day, start it with a walk and some water. When it is time to eat, start your day with a high fat salad or something that will reset your palate! Starting your day with foods that are light and tasty will remind you of how good keto can feel.
- Get moving! I am no stranger to struggling with exercise, but moving my body improves my mood and I deserve to feel good – so do you. Whether this is starting your day with a workout, or going for a brisk walk, movement will get your mood right while improving your digestion. We don’t need to suddenly begin an Olympic workout regimen, but doing something you enjoy for 30 minutes a day is enough to keep you from feeling overwhelmed.
- Find a keto buddy or a support group… like ucanketo on Facebook! If you are already a member of our keto community, you already know the power of staying engaged with thousands of others who are experiencing similar wins and struggles as you are. Not to mention the friendships that are created, the emotional support, the recipe’s, the knowledge exchange, and the photos!
Listen, we all make mistakes. We all start with the best intentions. We all want to lose weight and stay healthy. And at some point, we have to admit that we have cheated, even just a little, and restart our keto journey. The good news is, you have our community support. The bad news is…there is no bad news!
You cheated on keto. I have cheated on keto.
Now let’s move forward and be healthy!
Amy XO
p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey
p.p.s Have you seen my September Top 10 list yet? Click here
This is so timely. Thank you Amy! I keep falling off keto. First my husband died, trying to refinance my house and then my sweet fur baby died. I will not give up but I’m struggling. Thank you for everything you do for me even when you’re having a bad time. I love you my friend ❤. Tomorrow’s a new day.
I understand your issues, I lost my mom and have had issues at my home and have been living in Hotels since 6/25 so its very hard to stay on tract having to eat out all the time and being a bit depressed at the same time.
Lol. Guilty but you have to keep moving and never give up. Sometimes I eat out of boredom and stress.Definitely needed to hear this thanks Amy
Excellent share!
Great advise ! Thanks Amy
Thank you Amy. As you know I have been on journey to get well. Latest is inflating on knees causing me not to walk without pain. I am day one of keto it’s amazing starting over do I count weight loss from now
Just what I needed !!
Thank u
I’m ready to get back on the bandwagon.
My husband is going thru treatment for liver cancer and trying to just get him to eat with no apitite I’m doing a lot of stress eating and I know it’s bad for me
Thank you for be so kind and helpful. I just finished my three day kick start. And place an order from Modere. Can’t wait get it.
Thanks for this post bc I sure did slip last week after my bff loss her only son. Working to get that sugar out my system.
Thank you for this Amy. I appreciate the positive perspective and support you give.
Thank you. Its good to know that I am not alone if I have a slip up.
We have all been here, and I love all of your recommendations!
One day at a time❤️
Love this really needed to hear this thank you Amy
Keto is not working for me, I appreciate all the information and accessibility to information, but I can’t seem to make it work.
You give the best pep talks. It’s easy to follow someone who has been through everything I’m experiencing.
Thank you for all you do for us.
Thank you for this post!!! I have been on keto the last year and slipped up a couple times since Labor Day.
This post is just what I needed to read.
Wow! I so needed this today! Thank you for the wonderful perspective for when we do fall off our plan and how to get back on track!
I’ve not gone off keto but had quit tracking and flat out eating too much food. So I’ve gained a few pounds and my body is screaming at me. I started my reset Sunday and am already feeling better. It’s progress not perfection. Thanks, Amy
Great reminders!
Oh my friend 🧡
Thank you for have our back always even we you’re no feeling so good
Great advice 💜💜
Love this topic and all the great advice thank you for all you do Ms. Amy
It’s good to know that I am not the only one that slips up. I have fallen off the wagon and feel now is a good time to get back on one day at a time. Thanks for always being there.
This was what I needed tonight because I cheated at dinner. One of my daughters was visiting. I’m going to hop right back into keto tomorrow. Thank you!
Terrific information, whether u need this now, or to keep for the future. As always, Amy written so well!! Thanks 🙏 😊.
Thanks for reminders…I have been on a slip up!
I fell off Keto I am trying to get back into it. This Might sound sound funny but I just didn’t know what to do or where and how to start until I read all you had to say. My Doctor told me I need to get back on it. Thank You AMY for your great advise. I was beating myself up pretty bad over it all. Any More Advise would be greatly appreciated .
It’s not often we hear from someone that has done the weight loss and spoken up that they themselves have failed but has gotten back up and kept going. Your true to yourself and true to your followers. We look to you for advice that we are experiencing and how to overcome those obstacles. I appreciate how from your heart you have helped so many without saying it will cost this much. You don’t push products upon us but state how they help and it’s there to purchase and use for extra benefits. Not everyone is financially at a good place now a days. So for rambling. I admire the dedication and effort you put forth to help out everyone. And if it hasn’t been said. I’m super proud of your weight loss success. I’m super proud of your accomplishments and success of you helping others has also helped you in other ways. Like the saying goes: When you help others out of the kindness of your heart; God blesses you! Thank you Amy for being an amazing person!
Thanks for sharing
You are such an inspiration to me Amy! Thank you so much for sharing your heart with so many striving to get healthy!
Thank you for sharing
I not only fell off the keto wagon I lost it in the woods a few years ago. I appreciate this blog.. I know I felt better on keto my health improved, I slept with out medicine to help. I am coming back for me .
Thanks for this wonderful article! We all need this valuable info.
I’m doing well right now . But, the holiday months coming up are always challenging!!
Thanks Amy
Thank you Amy!
I have been on keto for the last 4 years. My health has been so much better. You have helped so many people keep up the good work.
Your timing is excellent on this blog. I have restarted Keto at least once a month for the last year, never making it past 4 weeks before binging. Makes no sense to me cause I KNOW how much better I feel on Keto and how much better my numbers are for bloodwork. I was beating myself up for these slips, but now, giving it even another try, I feel like I can make it….thanks to your encouraging blogs.
I really needed to hear this today. Thanks, Amy for all you do!!!
Thanks for this!
Perfect timing.
Great advise. 👏🏻🤗
I don’t cheat on what I eat but eat way too much. Thanks for the pep talk Amy.
Perfect timing! Returned a week ago from vacation. We had walked an average of 9 miles each day. It was great, but when I got home, I was a bit jetlagged, and I continued to eat so much…but stopped the walking. Today is my reset day. I receive your encouragement with a grateful heart!!
Thanks, I needed this advice today. I sure appreciate you!
Thank you so much for the encouragement! You are a Wonderful Teacher Amy! God Bless You 🙂
Such great advice, Amy! And very timely for me. I’ve been in a stall for the past year and just can’t get back on track when cheat meals get in the way. Thank you!!!
Back on the wagon and looking forward to restoring the energy and feeling better! Thanks for all you do!
I can never get enough reminders to keep me focused on the direction I want to go. I get a lot of help from your blog and this one it filled with great information.
I’ve gained 15 lbs through this pandemic and started drinking Coke Zero-I did a reset beginning Monday and I also started walking again and I feel so much better today-thanks so much for this insight Amy!!!
Great post as I have been falling off the keto wagon. I keep telling myself let’s get it back together and again will start the day off right. At least I keep trying.
I needed this so much. Thank you Amy
Much needed reminders!
Well said. One day at a time. Thank-you!
Thank you 😊 been there done that ‼️ I’m not going to say it will never happen again ‼️ But like you said , one foot ahead of the other. Thank you for the encouragement.
This is very good advice! Thanks for putting it out there as a reminder for self care and love.
Thank you Amy.
Perfect timing! Love the tips!!
I to had a cheat this weekend. I always give positive feedback when someone has a slip up cause we’re human. I went to Disneyland and allowed my self a treat of something I couldn’t just get here at home. I prepared myself for it and I don’t feel bad about it because it’s done and I can move forward. Everyone here is doing a great job and we all get through these together
I haven’t yet found a buddy who will stick with the Keto lifestyle . Ucanketo has been my support group and encouragement alone . Very thankful for the this team . Cheat moments are few and far between but still working on the mindset of that cheat not being a reward.