Accidentally ate too many carbs — how bad is this?

Breathe. 3 slices of pizza at 5 weeks in is a setback, not a catastrophe. Here's exactly what happened and what to do:

You refilled your glycogen stores — probably 150-200g of glycogen from those slices and the drinks. You gained maybe 2-4 lbs of water weight (glycogen stores water). You kicked yourself out of ketosis. Your 5 weeks of fat loss is still 5 weeks of fat loss — that fat doesn't come back from one night.

Recovery protocol: Back to strict 20g net carbs immediately. Do a 24-hour fast (skip next day's meals, drink water and electrolytes). Light cardio to burn through glycogen faster. You'll be back in ketosis in 2-3 days versus the 5-7 days it took the first time — because you're already fat adapted.

The fat adapted point is crucial. First time into ketosis took days because you had to switch all the metabolic machinery over. You're already adapted. The machinery is there — you just refueled the glycogen tank. Draining it takes much less time this time around. Most adapted people are back in ketosis within 48 hours after a slip.

I've had a few slips in 3 years of keto (holidays mostly). Each time I'm back in ketosis in 2 days or under. The "5 weeks of work undone" fear is not how metabolism works. Fat you burned is gone. Your adaptation is preserved. You just need to drain the carbs you ate.

This is so relieving. Fasting until dinner today and back to strict keto from this moment. Thank you. Also never drinking at work parties again — alcohol + carbs is a dangerous combination for decision-making.

The drinking + carb cravings connection is a real phenomenon — alcohol lowers inhibitions and specifically increases sugar and carb cravings. Knowing this in advance helps. At work parties: sparkling water in a wine glass looks like a drink, nobody asks questions, you stay in control.