It is impossible to follow a “perfect diet”. Allow yourself to make mistakes. You are human after all, you won’t be able to keep a perfect diet or a perfect anything else. The faster you accept that fact, the faster you can move on after a binge or a cheat day. If you were in ketosis and decided to eat over 100 grams of carbs you will have to start over. You might also have to go through the keto-flu once again. So here some tips that can help you to get back in track:
Do not panic: Freaking out about what you ate the day before does not help you get back on track. You have to think that we grew up eating differently and there is certain foods that we will always be willing to have again. If you stick up with the ketogenic diet long enough you might discover later that you don’t crave these kinds of food anymore.
Think positively: Remorse after a cheat day or binge is worst than the act. Once you feel guilty about the day before you are more likely to do it again. Try no thinking about it. Keep yourself busy.
Eat your meals: Get back on your routine. Eat your meals as you would eat any other day. Lower your carbs as much as you can handle but try not fasting. It is true that you can fall on ketosis faster by fasting but I suggest to do it any day except right after cheat day/binge.
Drink water: Keep your body hydrated. You might feel hungrier than usual on the day after. Remember your body will be adapting to the low carbs. Make sure you don’t confuse thirst with hunger. And don’t forget to drink at least 64 ounces a day.
Exercise: Physical activity does only have great benefits on your body but it also helps mentally. Exercise can serve you as a stress reliever and to ease depression.
The most important thing the you need to do is to love yourself, to love your body and mind. You are a unique piece. Beautifully handed carved. Keep up taking care of it and never give up.