Day 9 on keto - just knocked myself out of it
fitter_happier94
Posts: 63 Member
Pretty sure I've knocked myself out of ketosis, I've been eating <20g of carbs a day but this morning I ate like 19g in one sitting (fyi, and sorry for the tmi, but it's "that time of the month"). I don't have a breath analyser (yet), but my heart was going insane off the carbs afterwards, and I feel different. I've planned the rest of my meals today so I don't go over my carb goal, but I feel like I'm screwed up for today/ tomorrow now. Trying not to be disheartened, at least I haven't gone over and 9 days is a decent length of time to go without a setback (right?)
Will some high intensity cardio help? Feeling blue
Will some high intensity cardio help? Feeling blue
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19g in a sitting won't kick you out. Relax. You are fine0
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@FIT_Goat Ah, I forgot to mention that that doesn't include the 33g of fiber haha (I had a 60 gram pita bread with about 60g of almond butter and a Quest bar, so the total above is net carbs) 0
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Fiber doesn't negatively affect blood sugar. So, you're still fine. That's a ton of fiber, way more than I could handle. But, you'll still be ok. Quest bars sometimes hindered me, but mostly in cravings. I don't think they ever kicked me out.0
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@FIT_Goat Are you sure? I'm pretty small. In any case thank you, you've put my mind at ease. Need to get one of those Ketonix things for the sake of my sanity0
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Yeah, I am sure. There are people who remain in keto up to 50g of carbs a day (although not everyone can do that). The <20g goal is considered low enough that everyone is safely in ketosis at that level. It would be very unusual and unexpected for that amount to throw you out.
Even if it did, which it didn't, it won't matter much. How long will 19g keep you out of ketosis? Maybe a few hours... probably not even that. If you slipped out, you'd be back in ketosis before you even noticed it. You're not going to have any symptoms of adaptation (beyond the ones you currently may be experiencing).
I would do my best to avoid extra carbs for the rest of the day. But, don't worry about it. This isn't supposed to cause worry or stress. Just aim for doing the best you can each day. We all slip and eat more at a time or over a day than we intend to, at the start. And, we're all still here and survived.
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A book I read recommended tracking your day in quarters, so you don't decide there's no reason to behave the rest of the because you already blew it. You can get back on track with the next meal. I'm on day 10 of my streak, and it's my longest streak so far, despite me working on it for months. I'm feeling awesome and if I do eat something I shouldn’t, I'm following it up with steak to get back on track.0
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@FIT_Goat Thanks so much, feel a helluva lot better now.
That makes a lot of sense
@Twibbly That's a pretty good idea, I read an analogy somewhere that likened setbacks and the whole "F**k it" mentality that ensues to dropping your phone and then repeatedly throwing it down again until it's broken haha. Breaking up the day sounds like a good way to "start fresh" without having to forfeit the rest of the day in the hopes of doing better "tomorrow". I made some BPC ice cubes so I'm gonna at least make sure I hit my fat target for the day :-)0 -
Getting knocked out of ketosis is not a big deal because once those carbs are burned off one should be back into ketosis.0
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