How much would a few "off" days impact me?

Running_and_Coffee

Just got back from a 4 day business trip and have been doing keto at around 20g/net carbs a day for 2 1/2 months. While on the trip, I did the best I could and chose keto-friendly as much as possible, but am guessing I had more like 40-50 net carbs a day and 300-400 calories more a day than usual. For 3 days. Would you anticipate any keto-flu like symptoms returning to the program today? (Asking as I am trying to plan out my weekend workouts and don't want to "bonk"!)

kpk54

Personally, I don't think the difference between 20g/net and 40-50g/net is significant. Chances are you were still "keto" given some vacation activity but I'd take a nice hit of sodium pre workout just to avoid a possible bonk. To me it would be like stopping by the bathroom to empty my bladder before a long drive home...just in case.

tcunbeliever

I do keto mostly for migraine control, but I have noticed that I have to have at least 3 consecutive days over 100g of carbs before I start to feel bad...so I'm guessing keeping it around 50 you should still be keto and will not have any introductory keto issues even going back to a lower carb level.

__Roxy__

For me, if i over eat a few hundred calories or have a higher carb day, like 40-60g - I'm usually just fine - IF the over eating was keto friendly foods (no sugar, no grains). In fact, if I do this once a month or so, it seems to help my losses.

However, if I eat sugar or grains or other non-keto friendly foods (I could even stick to my carb and calorie count to a T...), my body would still rebel with inflammation, water retention and wonky hunger signals.

For me, what I eat really matters most. How much I eat is the secondary concern

ironmaidenchick

When I go off track its hundreds of carbs lol and I still don't get the 'keto' flu again when I am back into it. But we are all different. Good luck hopefully you feel just fine.

dangerousdashie

It could depend on how adapted you are, but it probably won’t be a problem.

Running_and_Coffee

Just got back from 90 minutes of Orange Theory and feel absolutely fine, so it sounds like there were no lasting impacts. I overate protein and fat so maybe that’s why...I guess I wasn’t really all that “off”!

elize7

A few off days can break my momentum for months(!!!) if I'm in a "lose weight" phase. Not worth it for me.
In a maintenance phase, it still messes with my head, but I try to learn about changing up my habits during those times for making better choices in the future. So I just try to be observant about what I'd planned to do vs what I actually do....and from there try to develop working strategies. ie, dealing with parties, vacations, dining out, take out ordering, friends dropping by with food gifts, office offerings, etc.
So many temptations.

nvmomketo

River_Goddess wrote: »

For me, if i over eat a few hundred calories or have a higher carb day, like 40-60g - I'm usually just fine - IF the over eating was keto friendly foods (no sugar, no grains). In fact, if I do this once a month or so, it seems to help my losses.

However, if I eat sugar or grains or other non-keto friendly foods (I could even stick to my carb and calorie count to a T...), my body would still rebel with inflammation, water retention and wonky hunger signals.

For me, what I eat really matters most. How much I eat is the secondary concern

This is true for me too. I can over eat at very low carb levels (under 30g) and bounce right back on track. If my overeating involves more carbs, it can trow me off for weeks or months - I just get so hungry!