Ingredients
Servings
4
Recipe by
Paola Cornu, RDN
, photo by
, nutritional review by
Test Kitchen
Nutrition
Kick off a lifetime of healthy habits through keto
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Article by
Paola Cornu, RDN
, photo by
Kick off a lifetime of healthy habits through keto
Personalized Keto meal plans
+1000 delicious, fast & easy-to-follow recipes
LearnEat: A complete Keto diet guide for beginners
Grocery list builder
Go ahead, move one step to your goals
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When the new year began, maybe you decided to finally start living a healthy lifestyle. So, you started your keto plan with lots of motivation and determination. But, somewhere along the way, you lost the enthusiasm you started with...

If this sounds like you, then you might be experiencing diet burnout πŸ₯΅.

You're suffering from diet burnout. What to do? 🀷🏻

It seems that one of the new buzzwords of the moment is "burnout"... and for good reason.

There is a lot of pressure to meet certain goals and expectations, coming from both society and internal narratives. But this can really take a toll and lead to feelings of stress, anxiety, and depression 😟.

So, first and foremost, check to see if you're being too hard on yourself. Burnout is exacerbated by many dieters who have an "all-or-nothing" mentality.

The pounds will continue to fall off once you let go of your "desire for perfection", and you will still enjoy the process.

"You don't have to be perfect; you simply have to be better", we always say ☝🏻.

Other common causes of diet burnout, aside from all-or-nothing thinking, are:

  • Unrealistic goals and expectations for weight and body image
  • Stress
  • Hitting a weight plateau

The plateau πŸ“ˆ

People become frustrated with their weight loss regimen because they are unaware of the plateau.

The plateau stage is certainly frustrating πŸ˜–, as it occurs when you stop losing weight, despite sticking to a diet and exercise routine.

But it's vital to remember that things are happening, even if the numbers on the scale aren't going down.

Here are some tips that could help you get back on course before letting the burnout vibes consume you.

Examine your motivation πŸ€”

Sticking to a weight loss program is, obviously, a matter of motivation, and the key is to be motivated for the right reasons.

Intrinsic motivation, which comes from inside us, creates the energy to succeed because we want to do it. But extrinsic motivation, or losing weight because your partner or physician wants you to, is hard to maintain because it comes from outside.

So, try to find some inner motivation that allows you to stay motivated along the way πŸ’œ.

Check-in with your eating habits 🍽️

We tend to increase our caffeine and sugar intake when we are anxious, allowing in more negative energy. Keep track of your daily habits, such as what you eat and when you eat. Check in to see that you are eating a healthy amount of nutritious foods throughout the day.

What is the solution? Meal preparation πŸ“. We know we've said it a million times, but it's important. Many people think meal prep has to be complicated, but it doesn't have to be. It might be as simple as chopping some veggies for a nutritious snack or roasting broccoli or brussels sprouts on a baking sheet to incorporate into meals throughout the week. Just keep an eye out for any dietary changes that could be a red flag 🚩, so you can intervene before things get out of hand.

Exercise regularly πŸ‹πŸ»

Regular exercise, especially for people who work at a desk, is essential to minimize stress hormone build-ups, like cortisol.

Exercise can aid in the management of stress and anxiety, as well as symptoms of burnout. Just make sure you're exercising at a healthy level; overexertion can make anxiety worse.

Although exercise isn't a cure-all for burnout, it can help you feel more balanced by helping you manage daily stress.

Meditate 🧘🏼

You've heard this again and again, but it works. Meditation and practicing mindfulness can also be important for avoiding burnout.

Again, this is a great tool to help manage stress, but it's not a burnout cure. Think of it as part of the formula.

Listen to your body

Do you have a low energy level? Are you constantly bloated? Do you have an acidic stomach? Are your nails breaking and your hair falling out? We got you. We cannot stress this enough: pay attention to your body ‼️.

When we run out of gas, we experience aches and pains. Your immune system does not provide inexhaustible protection against sickness. When you do too much, you can and will wear it out.

Give yourself a break... rest 😴 is just as vital as a workout. The importance of self-care cannot be emphasized enough πŸ‘€.

To counteract the patterns you've unknowingly built for yourself, get to the base of why you're allowing the burnout to happen, and then apply the tools of self-love, development, and understanding of yourself. You can do it! πŸ’ͺ🏻