Have a Recent Keto Diet Fail? Here’s How to Easily Get Back On Track!

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If you’re feeling down about a recent keto diet fail, we’ve got tips to get you back on track to ketogenic success!

woman holding poop emoji mug

Have you ever just had one of those days (or weeks!) where you simply fail on keto?!

One where you’ve completely derailed from your keto meal plan and ended up cheating? Potato chips led to Little Debbie treats, which then led to ice cream and that corner piece of cake (you know the one…) & then to eating ALL. OF. THE. THINGS? 🧁

holding poop emoji cupcake

Listen, we’ve all had those days at one time (or ten), and while you really can’t cheat on this keto lifestyle, you can still get back on track with keto.


Time to say “see ya later” to your favorite key lime pie (or is it?)… 👋

key lime pie with a piece out of it

The keto diet is really effective due to the ketosis process, when the body burns fat instead of carbs for energy. The tricky part is getting into ketosis. By following a diet filled with low-carb and high-fat foods, the body starts using fat as fuel.

So in essence – when you cheat, you almost have to start over again, but don’t beat yourself up about it. Just keep on truckin’. You got this! 👊

Oh and PS: We’re totally kidding about the key lime pie. You can still enjoy our equally delectable keto version. 😉


Here are a few ideas on how you can get back on track after a keto slip-up.


1. Get rid of the “might as well” mentality.

high carb foods in the pantry

When we say the “might as well mentality,” we mean that once you have one keto fail, then you keep eating more non-keto foods because you think that you’ve messed up for the day. You then decide that you might as well start over tomorrow, or at the beginning of next week.

But that way of thinking is just a trap, friends!

Instead of continuing the downward spiral, get back on the keto train with the next bite of food you take. By the time you wake up tomorrow, you’ll have been back on plan for eight or more hours already. 🙌

It’s all about forgiving yourself for the small mistakes (no one is perfect, after all!) & just keeping on the keto path!


2. Meal prep for keto success.

meal prep containers filled with keto lunches

Now don’t get me wrong, I love cooking (and eating 🙃) just about as much as a person possibly can.

I’m even one of those people who views chopping veggies and prepping dinner as a way to de-stress after a long day. But I don’t think I’m alone when I say that cooking and thinking of what to cook are two totally different things, and the latter is just… well, too much effort sometimes, if I’m being honest.

And that’s where meal prep comes in handy to help you stay on track. If you’ve prepared your meals for the week in advance, or even just planned them out, you’ll be less likely to hit the drive-through and make bad choices food-wise.

Not to mention that when hunger really strikes, I’m gonna eat whatever’s at eye level. From celery sticks to packaged donuts, nothing is off-limits when I’m hangry… so I learned the hard way to always keep some pre-prepped keto snacks around at all times. 😅

make ahead keto breakfast burrito

Set aside a day each week to plan out your meals, and if you’ve got the time, then go ahead and cook them. We have a ton of delicious recipes here on Hip2Keto as well as complete meal plans, and even recipes you can make ahead of time and then pop right in the freezer (like these freezer-friendly breakfast burritos).


3. Drink more water.

water with lemon

If you’re used to drinking soda on the regular, you may have switched to the diet or zero-sugar versions of your favorite fizzy beverages after going keto. And while it’s totally okay to enjoy those in moderation if they fit into your particular brand of keto dieting, it’s really best to stick with water, especially when you’re just starting out.

Drinking more water has a ton of amazing benefits, but here are some reasons it’s extra important on the keto diet:

  • You’re not getting as much water from foods. Since you’ve probably cut way back on fruits and veggies & you’re no longer getting that extra source of H2O, it’s super important to drink extra!
  • More water = more regular bathroom visits. Along with getting less water, ditching the fruits also means getting less fiber, which means you may experience constipation. Adding in more water helps to keep things moving!
  • It also assists with weight loss. Staying hydrated can also keep your appetite from getting out of whack, which makes you less likely to succumb to cravings.

Beyond that, soda increases cravings for sugar, and will often lead to overeating. When I drink more water, I find that I eat less, my cravings are minimized, and overall I feel much better.

Woman drinking from Hydro Flask

Aim to drink at least 64 ounces of water per day, starting with a glass when you first wake up and before you have your first meal. You’ll feel fuller and will have more energy. If you really wanna give yourself a jumpstart, print out our free Water Challenge printable sheet to keep track of how much water you’re drinking each day.

Hip tip: If you get bored with drinking water, mix it up with this citrus water recipe!


4. Try fasting to give your body a reset after a keto fail.

man holding iPhone open to fasting app

The first few days of keto are often the hardest.

Your sugar cravings are probably at an all-time high and you may experience the “keto flu,” which makes you just wanna curl up with a big, comforting bowl of carby pasta… or maybe that’s just me. 😅 Either way, after a little while on keto, those cravings thankfully tend to disappear and the keto flu gives way to higher energy and more mental clarity than ever!

Unfortunately, a “cheat day” on keto can undo some of that progress, especially when it comes to cravings.

If you find that you’ve fallen off the wagon and your sugar cravings are now back with a vengeance, the easiest way to tackle them may be by fasting. I personally find that it’s so much easier to get back on track when I give my body & digestive system a chance to rest after slipping up. Just be sure to take it easy on yourself and drink loads of water! ❤️

Hip Tip: Check out our full rundown of the fasting process + some super helpful fasting tips!


5. Don’t forget about exercise!

collin in athletic top and leggings

Exercising just feels good, ya know? And when you feel good, it’s a lot easier to get back (and stay) on the keto train.

Also, it’s too easy to let working out fall to the wayside when you’re already feeling discouraged from a day or two of unhealthy, carb-filled eating. If you stick to a workout plan, you may find it easier to stick to your eating plan alongside it. 🙌

Hip Tip: Working out doesn’t need to be intimidatingly hard or intense. Especially at the beginning, it’s totally fine to take it a little easier. Remember, the only bad workout is the one that didn’t happen. ❤️


6. Stay motivated.

keto challenge facebook group up on laptop

Take a cue from the success of others who’ve found health and happiness on the keto diet to help you stay motivated — if they can do it, so can you!

Join a community of like-minded people to share your keto fails and your wins! Our Hip2Keto Facebook group has over 13,000 members who are also on this journey with you. I love going on each night and reading about amazing non-scale victories, recipes, tips, and tricks. It’s like having your own team of cheerleaders who can relate to the struggle of staying on track!


7. Don’t give up!

woman holding you will and you can coffee mugs

When you stumble or get off track, just know that you can always start over and build on the successes you’ve had along the way.

All too often, people give up before getting to the good stuff.

It takes a few days to a week to get back into ketosis, and around 2-4 weeks to become fully “keto-adapted” again, which is when your body has developed the tools and machinery to burn fat efficiently.

Hold tight, drink fluids, eat well, and consume electrolytes… you’ll get there!


Yep, you can even enjoy fast food on the keto diet!


Angela graduated with a Bachelor's Degree and has 20+ years of experience as a writer and photographer with her work being featured in US Weekly Magazine, The Los Angeles Times, People Magazine, and more.


Join The Discussion

Comments 12

  1. Dominique

    Haha…you must have been spying on me yesterday when I fell into the Girl Scouts cookie dark hole. ๐Ÿ˜‚ Well today I’m slowly climbing out of it and beginning a 60 hr fast tonight. Back on track I must go.

    • Amber (Hip Sidekick)

      LOL! SO glad you can get back on track! We’re rooting for you! ๐Ÿ™Œ๐Ÿ’–๐ŸŽ‰

  2. Robert M

    I love the deep dive articles on metabolism and ketosis, but yโ€™all keep it real and so well adapted to the nitty gritty of everyday living. Thanks for being here and for the encouragement.

    • Amber (Hip Sidekick)

      You’re SO very welcome! Glad you have found the information so helpful! Thanks a TON for your feedback!

  3. Msulliv1

    I literally just posted about this in the facebook community. Thanks so much.

    • Collin (Mrs. Hip)

      You’re very welcome! ๐Ÿ˜Š

  4. SteffanySC

    Been keto since Jan 1st. Lost 12 lbs. FELL of the wagon this weekend. Thank you for your post. It was just in time to remove the guilt and get me from under the wagon. You all rock!

    • Collin (Mrs. Hip)

      Aww, You’re welcome! Thank YOU for the sweet comment. SO glad this was helpful!

  5. tcarlton

    Iโ€™ve been on Keto for 2 weeks and doing pretty well. I do have a harder time eating my fat for the day but still working hard. I am still so hungry though and Iโ€™m wondering if itโ€™s because Iโ€™m still drinking Diet Coke every day. Please advise

    • Jennifer (Hip Sidekick)

      Try looking at what a typical day of eating keto looks like here and see if it helps give you some ideas.

  6. Mary

    Im 2 weeks in, have so little free time to prep. Its the hardest part. Any good cookbooks you recommend?

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