4 Tips to Stay On Track When You're Sick - Keto Cut Day 17
Hey everyone! I came down with a cold over the past 2 days and have been resting and relaxing and trying to get healthy again. I wanted to make a quick post to talk about what to do when you're sick and still trying to maintain the diet program that you've laid out.
💤 The first major tip is to get a lot of sleep and relax as much as possible. Don't overstress about everything going on around you, your diet, your workout routine, etc. Just take some time to relax and get back to good health. I usually try to get at least 8 hours of sleep when I'm feeling under the weather.
🔢 The second major tip is to keep tracking for your diet program. If you normally track what you eat, you should continue doing so. If you stop tracking and treat sick days more like cheat days, then your bound to have a few hiccups in your diet. I do my best to eat similarly on sick days as I do on regular days.
💦 The third tip is to hydrate! Whether you're on a diet or not, you have to stay hydrated when you're sick. I always make sure to keep big bottles of tea and water around!
🍽 My fourth and final tip to sticking to your diet is to find some comfort food that won't push you out of the bounds of your diet plan. Because I'm on a ketogenic diet, I went out and got some gyros (minus the pita) and really enjoyed it! Gyros won't break my diet and I counted the fat and protein from them and they fit right in with my day, but still make me feel so much better after eating them!
Note About Weigh-Ins After Cheat Days
It's typical to see the scale go up after a cheat day. There are a lot of reasons for this happening other than the simple storage of some of those extra calories. While your dieting and in a caloric defecit, your body will burn through it's reserve glycogen stores and will also tend to lose some water weight. When you have a huge spike in calories (like what happens on a cheat day), then your body will tend to store some water weight and replenish its glycogen stores causing "weight gain".
I usually find my weight to normalize 2 or 3 days after the cheat day, but I always make sure to step on that scale in the morning. It's important to keep the habit consistent!
Day 17 Log:
Weigh-In:
| Start Weight (lbs) | Goal Weight (lbs) | Weight Lost (lbs) |
|---|---|---|
| 198 | 173 | 5 |
| Today's Weight (lbs) | Fat Mass (%) | Body Mass BMI |
|---|---|---|
| 193 | 24.3 | 24.5 |
Workout:
Taking an off day from the normal gym routine to get some rest
What I Ate Today:
| Meal | Food |
|---|---|
| 0 | Coffee 2 TBSP Half & Half, 1 TBSP MCT Oil |
| 1 | 4 Eggs, 6 oz Turkey, 2 oz Cheese |
| 2 | Restaurant Gyros, chicken and beef - 12 oz |
| 3 | 8 oz Chicken with chicken broth and onions (homemade soup) |
| 4 | 1 Protein Bar, 1 Serving of Nuts, 1 TBSP MCT Oil |
Here's the Question of The Day, don't forget to post your answers in the comments!
QOTD: Have you ever gotten sick while dieting? What did you do to try and stick to your diet while you were sick?
Thanks for reading! Don't forget to leave your thoughts below and I look forward to seeing you in the comments!
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since i discovered meditation i've never been sick, probably the reason is so much negativity in your life will destroy your immune system.
Good to see your still hanging in there!
Being sick in keto is actually pretty easy for me to bounce back normally.
Im doing all of the tips your doing too but i do consume a bit more salt on those days. chicken or beef stocks works best but for on the go i usually take in a tablet of berocca.(contains magnesium and vitamin c) which usually helps me recover faster.
keep up the good work there!
Yeah I've noticed it's easier to bounce back when I'm sick and on Keto, I also try to eat a lot of salt and spinach while I'm sick (there's tons of micronutrients in spinach)! Hmm I've never had berocca, I may have to try it out!
You have Good points. Keep the stress under controle is also helpfull for me.
Good post,
Indeed, the diet is very difficult especially for people who like to eat. I'll try to answer your question "Have you ever been sick while dieting? What do you do to try and stick to your diet when you're sick?" so the answer I often get sick while on a diet and all I do is just hold back the pain continue to eat fruit or snacks. Is there a solution let me diet when not sick?
not sure why is this under photography?
Photography is a pretty broad category, I took the photo featuring the food (though I'm definitely not the best photographer out there!)
I have had this happen. I went on a mostly liquid diet with mostly soup stock.
I hope you feel better.
Yeah I drink tons of soup stock when I'm sick. I usually just add some onions and maybe a few other veggies and sometimes chicken to give it some more flavor.
Thanks, I already am feeling much better!
Oh Mr Khaleel, sorry about your health. I hope you are feeling better and getting stronger now. You probably need a little rest and balance with your work life. Have some rest and take lots of water, I hope you will bounce back up.
Haha it's all right, nothing to serious, just a little case of the flu I think. I'm getting there, I've just been fatigued and have had a headache so it's been hard to get any work done on the computer lately! Thanks, I will definitely rest and drink lots of water!
I'm sorry you came down will sickness, well for me, I've not been sick dieting before because I take time to look at myself to ascertain whether there is a possibility that I will fall sick being in diet, and that includes not dieting during a period of stress or excessive work.
Instead I choose to diet on holidays, when I feel totally free from commitments to enable me not fall sick.
Oh it's all right, nothing to serious, mostly just a headache and fatigue! Ahh that's an interesting strategy! I haven't been sleeping much lately and have been working extra long hours. That, combined with the diet is definitely a recipe for getting sick! I like your approach, thanks for sharing it!
When you are sick, what you eat and what you do to keep fit is important to your recovering. Dehydration is one of the root causes of sickness so keeping youself hydrated during sickness quickes your recovering. Thanks for the post, i wish you quick recovering.
Absolutely, it's vital to your recovery!!! Thanks for reading and the good wishes, I'm already feeling much better!
4 eggs in one day? Did you boil them I'm assuming that's the healthiest way to eat them.
I sometimes boil them but I usually make an omlet with 4 eggs, some cheese and turkey. I get my cholesterol checked yearly and don't have any issues on that front, so I'm comfortable with the 4 eggs a day! I've been doing it for a couple years now!
That's one good working body you have!
Hahaha, it's holding up well enough so far, knock on wood!
Keep it going man! It has come to my attention recently that my love for salt needs to end. I do keep low calories and decent carbs but sodium I've ignored my entire life. Not great news to have on a great Wednesday. Maybe you should go in-depth for those who don't know all about health. I feel like I have some knowledge yet ignored the bigger picture. Just a suggestion I love your content already!