Reviving Keto: A Fresh Start to Naturally Reverse Insulin Resistance
A New Beginning Requires A Brand New Start
Jumping back into the keto diet after a break can be surprisingly tricky. It's not as simple as picking up where you left off; your body might not snap back into ketosis as eagerly as before. This guide dives into the real talk about getting back on keto. We're pulling from personal stories and the science behind keto to shed light on the must-know rules for making your return to keto not just successful, but smarter. Let's get into how to tweak your approach and get those results rolling in again.
Why Restarting Keto Feels Different
Jumping back into keto isn't merely a diet do-over; it's a strategic move to recalibrate your body's fuel system. The beauty of keto lies in its power to switch your metabolism from relying on sugar to burning fat, a crucial step for those aiming to naturally reverse insulin resistance. This metabolic makeover is at the heart of keto's effectiveness. You worked hard and went through several steps to make this metabolic shift and you can’t just jump back in where you left off. You have to go back to the beginning.
Foundations of a Keto Restart
Carb Control: Keeping carbs low is non-negotiable for jumping back into ketosis, aiding in your quest to reverse insulin resistance. It is SUPER important to start back at 20 total carbs per day.
Fat is Your Friend: You may have decreased fat over the course of your diet, but just like when you started the first time, they're essential for satisfying hunger and teaching your body to use its fat stores for energy. Add butter, cook with lard, eat meat with plenty of marbling (80/20 ground beef).
Protein is Paramount: The myth that too much protein kicks you out of ketosis is just that—a myth. Your body needs protein for muscle maintenance and overall health, and it fits perfectly into a plan aimed at reversing insulin resistance.
Fasting is Forbidden: At least for the first few weeks. If you jump back into fasting before you are in ketosis your body may lower your metabolism and actually make it even harder to get back on track.
Listen and Learn: Your body will give you feedback. Use it. Whether it's through glucose monitoring or noting how you feel, this information is gold for fine-tuning your approach.
Lifestyle Tweaks to Boost Your Efforts
Move: Exercise isn't about burning calories; it's about enhancing your body's sensitivity to insulin, an important piece of the puzzle in reversing insulin resistance.
Hydrate and Balance: Keep water close and electrolytes balanced, especially during the initial adjustment period, to support your body's transition and overall well-being. You will go through Keto-Flu again, but it is usually less severe.
Rest and De-stress: Quality sleep and stress management aren't just good for your mood; they're crucial for regulating hormones, like cortisol, that play a role in insulin resistance and getting you back into ketosis. Exercising too hard, not getting enough quality sleep, or just too much stress in life can keep your insulin and blood sugar high.
The Strength of Community
Restarting keto can feel lonely, especially when you see newcomers dropping weight super fast and you are struggling. Connecting with others on the same journey can provide encouragement, share practical tips, and keep you motivated. Remember, there's strength in numbers. If you’re looking for a community you are welcome in my Facebook group.
Ready, Set, Restart
Every meal and every choice is a step towards reversing insulin resistance, powered by your commitment and the power of patience and persistence. Celebrate the small victories, learn from the challenges, and keep your eyes on the prize—a healthier, more vibrant you.
Here's to a successful keto restart, filled with new discoveries and triumphs!