HOW TO GET BACK ON TRACK WITH BANTING AFTER A BREAK

 

How to Get Back on Track with Banting After a Break

There’s a moment most of us on the Banting journey experience sooner or later — that moment when we realize, “Okay… I’ve officially fallen off the wagon.”
Whether it was a holiday, a stressful season, a birthday that turned into a week of cake, or just life being life, it happens.

And if you’re reading this, I want you to know something important: you’re not broken, you’re normal.

I’ve been there more times than I’d like to admit, and every time I’ve learned a little more about what actually works when it comes to getting back on track with Banting — without guilt, panic, or the urge to start over “on Monday.”

Here’s exactly how I reset myself when I drift off plan.

1. First: Drop the Guilt (It’s Not Helping You)

The biggest mistake I used to make after a Banting break was spiraling into guilt.

I would tell myself:

  • “I’ve ruined everything.”

  • “I may as well enjoy this cheat phase before starting again.”

  • “I have no willpower.”

None of that helped. In fact, it delayed my comeback every time.

What finally clicked was this:
Progress doesn’t disappear just because you paused.

Your body still remembers how to burn fat efficiently. Your habits are still in there. You’re not starting from zero — you’re starting from experience.

Mindset shift:
You didn’t fail Banting. You simply took a detour.


2. Restart with One Simple Day

When I come back from a break, I don’t plan an entire month.
I don’t calculate macros.
I don’t deep-clean my pantry at midnight.

I commit to one solid Banting day.

That’s it.

A typical reset day for me looks like:

  • Breakfast: Eggs and avocado

  • Lunch: Chicken salad with olive oil dressing

  • Snack: Cheese or nuts

  • Dinner: Steak, buttered veggies, and a green salad

Once I complete that one day, my confidence returns.
And confidence makes the second day easier.

3. Clean Up Your Environment (Not Perfect — Just Better)

The kitchen you walk into strongly influences the choices you make.

After a break, I:

  • Remove obvious trigger foods from sight

  • Restock basics: eggs, butter, cheese, meat, leafy greens, olive oil

  • Prep a few easy options so hunger doesn’t sabotage me

I don’t aim for a perfect kitchen.
I aim for a supportive one.

4. Expect the First 3 Days to Feel Weird

This part matters.

The first few days back on Banting can feel:

  • Hunger spikes

  • Low energy

  • Cravings louder than usual

That’s normal. Your body is switching fuel sources again.

Every time I push through those three days, things suddenly stabilize:

  • Cravings quiet down

  • Appetite becomes manageable

  • My mind feels clearer

So now when I feel that discomfort, I don’t panic — I recognize the process.

5. Eat Enough (Seriously)

One of the fastest ways to fail a comeback is under-eating.

If I try to “make up” for my break by eating tiny portions, my body rebels and I end up bingeing by day three.

Banting works best when I:

  • Eat until satisfied

  • Prioritize fats

  • Don’t fear salt

Your body needs reassurance, not punishment.

6. Keep It Boring for the First Week

When I restart Banting, I intentionally repeat meals.

It’s not glamorous — but it’s powerful.

Repetition:

  • Reduces decision fatigue

  • Controls cravings

  • Builds momentum

Once my body is stable again, I bring back variety and recipes.

7. Reconnect with Your “Why” (Gently)

I don’t motivate myself with shame anymore.

Instead, I remind myself:

  • How much better I sleep on Banting

  • How my joints feel lighter

  • How my mood improves

  • How steady my energy becomes

I don’t chase a number on the scale.
I chase the way I feel living this way.

8. Move Your Body Without Punishment

After a break, I don’t jump into hardcore workouts.

I start with:

  • Walking

  • Stretching

  • Light home workouts

Movement helps insulin sensitivity and mood — and it reminds my body we’re back in rhythm.

9. Prepare for Slips Without Quitting

Even during a comeback, life happens.

The difference now is this:
I no longer let one off-plan meal turn into an off-plan week.

I simply return to my next Banting meal.

No drama.
No starting over.
Just continuing.

10. Trust the Process (It Works Again Every Time)

Every single time I return to Banting:

  • My appetite regulates

  • My cravings fade

  • My body responds

It doesn’t care about the break.
It responds to consistency.

And consistency begins the moment you choose your next meal wisely.

Final Thoughts

Getting back on track with Banting isn’t about discipline.
It’s about kindness, structure, and momentum.

If you’ve fallen off, you haven’t failed — you’ve learned.

Start with one day.
Then another.
And before you know it, you’ll be back in your rhythm — calmer, clearer, and proud of yourself for showing up again.

Because the real win isn’t perfection.
It’s returning.


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