Post-holiday detox

Once the holidays are over, we can consider a protocol to do a detox if we have overindulged. The simplest thing is to resume a strict ketogenic diet, but there are also some tips that can help us get back in shape.

Fasting

What is fasting?

Fasting is a natural process. We fast between the last meal of the evening and the first meal of the day. When we fast, the body does not have its usual access to glucose, forcing the cells to resort to other means and materials to produce energy. Thus, the body begins gluconeogenesis, a natural process of producing its own sugar. The liver will then convert non-carbohydrate materials to run the body. Ketosis occurs when the body burns stored fat as its primary energy source.

Several Ways to Fast

Intermittent fasting

There are several ways to fast: the simplest is intermittent fasting, which means skipping a meal. This involves fasting for about 18 hours .

OMAD

We can also do what is known as OMAD (one meal a day), so only one meal per day, which allows us to fast for 20 to 22 hours .

5:2

Another method of fasting is known as 5:2, which involves eating normally five days a week and eating only 500 to 600 calories a day the other two days or not eating at all.

Alternate day fasting

Another way to fast is to eat one day and fast the next, alternating this protocol throughout the week. Long fasts last longer than 48 hours.

Caution: Children, pregnant or breastfeeding women, and people with eating disorders should not fast. Those with medical conditions such as diabetes, autoimmune diseases, or other chronic diseases should always consult their doctor before fasting.

The benefits of fasting

The benefits are varied: blood glucose control and reduced insulin resistance. Fasting plays a role in combating chronic inflammatory conditions as well as lowering triglycerides, losing weight (intermittent fasting boosts basal metabolism, thus allowing for greater weight loss, thanks to an increase in norepinephrine).

Fasting also helps kickstart the process of autophagy , the body's way of cleaning up damaged cells in order to regenerate newer, healthier cells.

Taking your electrolytes

Electrolytes are magnesium, potassium, and sodium. They are essential for the body to function properly, for sleeping well, and for the proper assimilation of food. Consuming electrolytes will help balance the body, especially if there has been a significant consumption of alcohol or foods rich in carbohydrates.

Magnesium

Magnesium is the fourth most available mineral in the body; it maintains bone density, a normal heart rate, muscle mass, nervous system function, and helps maintain a healthy immune system. It also helps create ATP, the body's primary source of energy. This mineral can be found in green leafy vegetables, such as spinach, kale , chard, fatty fish —salmon, mackerel, sardines —nuts and seeds , including cashews and almonds, hemp seeds, and pumpkin seeds . Avocado, chocolate that is 85% or higher, and bone broth are also good sources of magnesium .

Potassium

Potassium regulates water in the body, heart rate, blood pressure, muscle contractions, digestion, and pH. If you are deficient in potassium, the easiest thing to do is to drink water with salt, ideally potassium chlorite or potassium sulfate (known as Lite salt), but any salt will do. Half a teaspoon in a quart of water provides 750 mg of potassium. Foods high in potassium include zucchini, avocado, salmon, spinach, mushrooms, grass-fed beef, and cauliflower.

Sodium

Sodium is an essential electrolyte: it helps maintain water balance in and around cells, contributes to the proper functioning of muscles and nerves, and helps maintain stable blood pressure levels. In a ketogenic diet , more sodium is needed because when insulin levels drop, the rate at which sodium is excreted by the kidneys increases significantly. A sodium deficiency can be resolved by adding more salt to foods or drinking water with salt.

Boost your ketones

If you are already on a ketogenic diet and have slipped up, the easiest thing to do is to go back to eating less than 20 grams of carbohydrates per day. A second tip is to exercise, ideally HIIT (high intensity interval training), to help empty glycogen stores.

Along with a low-carb diet, this will help you get into ketosis faster . Taking MCT supplements (medium chain triglycerides, such as MCT powder), can help you get back into ketosis more easily.

Conclusion

While it's best not to overindulge, there are a few tricks that can help get your body back in good working order to enjoy the benefits of a ketogenic diet. Fasting is the best tool, so don't overlook the benefits of electrolytes and a little boost of ketones!