Keto Maintenance After the KETO 30 Challenge

Congratulations! You finished the KETO 30 Challenge. That’s a huge accomplishment! But now what? You’ll probably want to relax your diet a bit. Maybe treat yourself to a few extra carbs. Except you don’t want to undo all the work you’ve achieved. We’ve got some helpful tips to help you stay in ketosis and keep your weight in check.

But before you do anything, download our Master Keto Food List with 100+ keto foods mapped out for you so you can stay on track!

 

Watch Out for “Carb Creep”

It’s okay to introduce some carbs back into your diet after you finish the KETO 30. But keep an eye out for “Carb Creep.” This describes the process of slowly adding more carbs to your diet until it’s too much. The problem is that “too much” varies by person, so you have to monitor the following to figure out when you’ve reached your personal carb limit.

• Weight: you stop losing weight, or start gaining weight (if you’re trying to maintain)
• Hunger: you start craving food and feeling excess hunger
• Energy: your energy level drops, you feel more lethargic (carbs are weighing you down literally and figuratively!)
• Mood: your mental focus diminishes, your sleep quality declines
• Ketosis: your blood ketones drop below recommended levels

Ways to Battle “Carb Creep”

Start tracking carbs and monitoring serving sizes again. For example, nuts are a low-carb source of good fats, but if you eat too many, the carbs can still add up. If you switch back to using cream for your coffee, you may be getting too many carbs depending on how much you use.

Plan, plan, and plan. Carb-heavy foods are more accessible and convenient. Make sure you have low-carb/high-fat snacks and meals planned ahead of time and that you’re always stocked up on keto essentials. Find more ways to sneak in good fats so you’ll feel satiated for longer periods. For example, blend KetoLogic® MCT Oil or Coffee Creamer into your coffee. Drizzle FBOMB’s olive oil or avocado oil on your salads. Tear open and eat a pouch of FBOMB’s all-natural nut butters, such as Salted Chocolate Macadamia Nut Butter. Or if you prefer something on the crunchy side, dig into a bag of KetoLogic® Keto Crisps, made from 100% natural premium cheddar cheese!

If you enjoy cooking, make some of these fat-fueled recipes so you always have a low-carb snack on hand.

Chocolate KetoMeal® Cookies

Frozen Chocolate Macadamia Nut Butter Fat Bombs

Keto Fat Bomb Energy Balls

Continue to Use Meal Replacements. Replacing one meal a day with KetoLogic® KetoMeal®  means one fewer meal to worry about. If you’ve been mixing it with water, now’s a perfect time to try it with almond milk or coconut milk. Or try mixing it into smoothies, coffees, and milkshakes. We have some delicious recipes you can blend up first thing in the morning:

Vanilla KetoMeal® Cappuccino

Pumpkin Spice Latte

Use BHB as Needed. KetoLogic BHB will not only help keep you in ketosis (or get back into ketosis), but it'll provide a needed energy boost after your workout, or serve as a refreshing treat to help you power through your afternoon slump. So enjoy one or two throughout the day when you need to recharge. There’s also a version of BHB with Caffeine. If you’re tired of mixing it with water, check out these recipes that take our BHB to the next level.

Apple-Pear BHB Green Tea Slushie (refreshing after a tough workout)

Apple-Pear BHB Hot Toddy (amazing on a chilly afternoon)

BHB Gummy Bears (perfect for an afternoon treat)

Keep Moving. It’s important to stay active. Even if you can only squeeze in 15 minutes a day, exercising consistently is critical. No workout is better or worse while on the keto diet, so do what you enjoy, whether it’s yoga, cycling, or running. If you want to mix it up and try something new, we have some workout plans that’ll get your heart pumping. Pick from CrossFit, Body Building, and Endurance programs – we offer novice and advanced exercises that only require 15-20 minutes a day.

Share Your Success

Once again, congratulations on completing the KETO 30 Challenge! You should be proud of yourself. And keep in mind, this is something that can be adapted to your life. For example, you can do it every other month, or for 2-3 weeks at a time. Or you can fully embrace the ketogenic lifestyle and enjoy a low-carb/high-fat diet 365 days a year. What works for you, works for us.

One last thing – we love hearing success stories. And by “success,” we don’t mean how many pounds you lost. We mean how great you feel. Keto is more than a way of eating; it’s a way of living. Losing weight is just a small part of it. It can also help you feel more energized, focus better, and sleep better. So share your KETO 30 experience with us and get a free KETO 30 T-shirt! We’d love to hear from you.