Falling off the XLR8 Ride does not feel great. It leaves us feeling upset and frustrated at ourselves. We spend so much time 'beating' ourselves up about how we failed and the worst thing to do is think 'OH WELL, I stuffed up I might as well go on a complete binge'
I hate the word CHEATED’ it has such negative associations so let's change it to after I fell off the XLR8 Ride.
There is nothing worse than feeling like you are back at square one and have to start all over again. The good news it doesn't take long to get back into Ketosis, so promise me today no more 'beating' yourself up about it.
Instead of 'beating' yourself up and having the negative conversation to yourself. Accept it and ask yourself "What can I do different next time".
So how long does it take to get back into ketosis (fat burning) after you have 'fallen off the XLR8 ride"
First thing you have to establish in your mind that this is not a DIET but a lifestyle and start to work towards this in everything you do. Yes, it takes awhile to get to this stage but once you are here the rewards are amazing and you will never look back and falling off the XLR8 Ride won't be an option for you!
What Happens When You Overeat Carbohydrates?
The body has several options when it comes to fuel:
- liver glycogen
- extra-cellular glucose
- amino acids
- muscle glycogen
- dietary fatty acids
- adipose tissue (stored triglycerides)
At any one time, the body switches back-and-forth between these various fuel sources, depending on their availability and your immediate physical needs.
When you follow a low-carb diet, the body predominantly burns fatty acids for fuel because glucose is in very short supply, but when glucose becomes available, such as you have fallen of the XLR8 Ride or carb up, dietary fat stays stored and your body burns the glucose that you just gave it instead.
When restricting carbohydrates, the easiest form of glucose for the body to use comes from vegetables or incidental carbs. If more energy is needed, certain amino acids can also be burned for fuel. This saves ketones for use by the brain.
Since glucose is limited, basal insulin level stays low. The flood of fatty acids keeps your hunger and cravings for sugar in check. As soon as those minimal vegetable carbs are used to feed the brain, the body gets right back to burning fatty acids for energy.
If life interferes and you accidentally (or intentionally) eat more carbohydrates than you can use, the body immediately burns as much glucose as it can. What it can't use right away gets chauffeured to the liver where it is converted into glycogen, the storage form of carbohydrates, so it can be used later on.
Glycogen can be stored in the liver or your muscles. Excess carbs are not automatically turned into body fat!
Liver glycogen is essential for keeping blood glucose levels from falling too low in between meals or at night while you sleep. Muscle glycogen cannot be converted back into glucose and dumped into the bloodstream. Instead, it is utilized as fuel and turned into ATP, which is burned by the muscles directly.
The ATP conversion can be extremely fast, making muscle glycogen useful for periods when extreme bursts of energy are necessary.
While refilling your glycogen stores can help bump up Leptin, it will also result in a weight gain of say a 100 grams because the body stores water along with glycogen for later processing. If you overate a lot of food, this sudden weight gain can be as much as 2.5 - 5 kilos.
But that immediate weight gain isn't body fat.
Most of it is glycogen and water.
As long as you get right back to your low-carb diet plan, eating a few too many carbs won’t do any permanent damage. If your glycogen stores are full when you overeat, however, that’s when carbohydrates can find their way into your fat cells.
The amount of glycogen that the body can store isn't unlimited.
However, if you only fell off the wagon for a single meal or two, purposely carbed up for 5 hours, or you experienced a restaurant accident, the damage will only be a temporary setback. On the other hand, if you chucked your diet for a one or two weeks' vacation, you might have to re-lose a few pounds of body fat.
No matter what situation you're in, don't fret. There's a quick way to get back into ketosis after you fallen off the XLR8 Ride or carb up.
What is the Quickest Way to Get Into Ketosis After you have fallen off the XLR8 Ride?
The body uses liver glycogen (the storage form of carbohydrates) to keep your blood glucose within a narrow, tight margin.
But within a day or two after restricting carbohydrates, the glycogen level drops so low that the body has to do something about it. Since the brain can only use glucose or ketones for fuel, not fatty acids, the liver has to get its hands on some fuel for the brain -- fast!
At first, protein oxidation increases to cover the brain's immediate needs, but robbing your muscles for amino acids comes at a high cost, so within a day or two, the liver begins to ramp up its production of ketones, a by-product from breaking down triglycerides.
A small amount of glucose can be made from the glycerol attached to the stored triglycerides, so the liver will sometimes pull out a large amount of fat if you don't have a lot of muscle to spare.
The ketones, protein, and the small amount of glucose made from a variety of sources can provide fuel for the brain as well as many other body functions, but as carbohydrate restriction continues throughout the week, the production of ketones and burning ketones for fuel will eventually reach a peak.
The brain can use ketones for up to 75% of its needs, so protein oxidation will go down after the first week. This saves your muscle mass, which is critical to sustain life.
By the beginning of week 2, fat burning will be in full swing, so the muscles, organs, and other body systems that can use fat for energy will begin to use fatty acids, rather than ketones.
This saves the ketones and what little glucose is available for the brain.
As time goes on, the liver will get better at judging how many ketones to make, so fewer ketone fragments will be discarded without being used. Once the body adapts to the state of ketosis, fat loss will also slow down to a normal pace.
When you refill your glycogen stores after a fall from the XLR8 Ride, lengthy vacation, or carb up, returning to your low-carb diet program simply starts this ketogenic process all over again.
The length of time it takes to return to an efficient state of predominantly burning fatty acids for fuel depends on how full your glycogen stores were at the time you went over on carbs, as well as how many carbohydrates you ate. Those carbing up will probably have consumed an enormous amount of carbs, while a single cupcake will provide relatively few.
The more glycogen you have stored, the longer it will take to get back into ketosis.
Therefore, the fastest way to get back into ketosis after you have fallen off the XLR8 Ride or carb up is to eat a minimum amount of carbohydrate and up your activity level. The fewer carbohydrates you eat and the more active you are, the faster your glycogen stores will get depleted. And it is the initial depletion of glycogen that triggers the state of ketosis.
How Many Carbs Should I Eat to Recover from a fall off the XLR8 Ride?
It isn't necessary to cut back to a diet of just meat and eggs, but some people do enjoy using this method to recover after a fall off the XLR8 Ride.
The amount of carbohydrate is normally less than 5 grams, so you can get back into ketosis quite quickly.
Many XLR8-ers choose to cut their carbohydrate level back to a bare minimum because sugar, wheat, and other food sensitivities can cause bloating and severe discomfort after eating off plan.
Eating a biologically zero-carb diet or a diet that contains less than 5 grams of carbohydrates per day will reverse those uncomfortable symptoms quickly since you aren't eating any low-carb products that are heavy on wheat protein.
Another way to get less than 5 or 10 carbs per day is to switch to using only XLR8 ONE Protein Shake for a couple of days, rather than eating whole foods. This method works quite well and can also be useful for breaking a stall.
In fact, Dr. Eades, author of the Protein Power Life Plan actually lost all of his weight by using high-protein meal-replacement shakes instead of low-carb foods.
If you need a faster correction, then a no-carb diet and lots of extra movement for a couple of days will get you there the quickest, but keep in mind that this is only a temporary fix.
Once you are solidly in ketosis, you need to return to whatever low-carb diet you were following before you went off plan. That way, you can be sure that you're eating a healthy, nutrient-dense diet, while slowly moving toward your weight-loss goal.
Make sure you use your XLR8 Ketone Test Strips to test you are back into Ketosis.