I Haven’t Been on Keto for 6 Months: Here’s What I Miss (And What’s Stopping Me From Going Back)

I can still vividly recall those nights in China when I would power through a few hundred lines of code for a new project or memorize entire sections of texts in Mandarin, all without so much as a yawn. Looking back, one of the biggest reasons I could sustain such intense mental and physical output was my dedication to the ketogenic diet. For several years, I adhered to keto with near-military precision. I avoided sugar, white rice, and starchy vegetables. Instead, I fueled up on healthy fats, protein, and almost zero carbs. Now, I’ve been off keto for half a year, and there’s a growing list of things I really miss. At the same time, I’m not entirely sure when I’ll go back.

In this article, I’ll explore the key benefits I experienced while on keto, from mental clarity and a leaner physique to fewer joint issues in the gym, and why I’ve drifted away these last six months. I’ll also tackle the question: should I jump back into keto now or wait until I meet my current strength goals? Because yes, I’m in the middle of a challenge to lift more weight in the gym and slowly bulk up. Finally, I’ll address the biggest obstacle I’ve faced since returning to England: rediscovering all those nostalgic foods from my childhood that don’t belong in a strict keto diet.

If you want a deeper dive into my earlier experiences with keto, including the more technical aspects of the diet and a day-to-day breakdown of my meals, feel free to check out my previous article, “60 Days on Keto: Before and After.” There, I discuss exactly how I set up my macros, overcame the dreaded keto flu, and measured my progress. This piece, by contrast, is more of a reflective essay on what happens after you’ve stepped away from that lifestyle.

Life on Keto: The Good Stuff

There was a time when my daily routine looked like this: wake up, do some tai chi or get a jump rope session in, then immediately dive into writing, hammering out 2,000 words before the day had properly begun. After lunch, I might head to the gym for an intense weightlifting or martial arts practice session. Later in the evening, I’d work on code for a side project or study language or whatever interested me.

What fueled all of this productivity? Keto played a massive role. Below are some of the standout benefits I enjoyed.

1. Mental Clarity and Focus

I can’t overstate how clear-headed I felt on keto. It’s like a fog lifts when your body switches from relying on glucose to running on ketones. While living in China, I needed all the mental acuity I could get. I was homeschooling my son, tackling complex coding problems, and memorizing entire texts, such as the Sermon on the Mount. I remember feeling like my brain was operating on a completely different level. No mid-afternoon crashes, no sugar highs and lows, just a steady, even energy.

From what I’ve gathered, there’s a biochemical rationale for this: once your body is fat-adapted, the brain has a stable supply of fuel (ketones) and doesn’t experience the spikes and dips that come with high-carb meals. Over time, I became accustomed to being in that sharpened state of mind, almost like a form of Monk Mode.

2. Sustained Energy and Better Endurance

I used to be able to jump rope for 20 minutes straight, then do ten grueling rounds on the heavy bag, and still have enough energy left to lift weights. That’s not an exaggeration; my cardio and endurance shot through the roof once I was deep into ketosis. A few years ago, when training in Muay Thai in Thailand, I could easily handle multiple sessions a day, partly because my body had become so efficient at burning fat.

Nowadays, if I try the same training volume, I’m panting sooner, and my joints feel creakier. I suspect part of that decline might also be age, but I’m pretty sure it’s not the main factor, given that I’ve only been off keto for a few months. The muscle fatigue and heavier breathing arrive quicker now. On keto, by contrast, it felt like my body tapped into a nearly endless supply of energy, powering me through extended workouts.

3. Reduced Joint Pain and Inflammation

Two years ago, I could do heavy bench presses and overhead presses without complaining too much about my shoulders or elbows. These days, a flare-up of tendonitis is more common, especially when I push myself hard. When I was strictly ketogenic, I observed a marked decrease in joint pain, presumably due to lower systemic inflammation.

A fair bit of anecdotal evidence and some supporting studies suggest that a low-carb, high-fat diet can reduce inflammation. I personally felt it when punching the heavy bag, practicing Wing Chun chi sao drills, or tossing around weights, even when juggling five balls, I just felt more limber and recovered faster.

4. Improved Body Composition

I no longer have a six-pack, and I’d be lying if I said I wasn’t slightly vain about that. While I’m still relatively lean, the leanness I had on keto was something else. I could see greater definition in my arms, abs, and shoulders. Cutting out high-carb temptations like store-bought chocolate bars and sugary treats turned my diet into a finely tuned fat-loss machine.

Part of that was simply discipline: being in ketosis meant I couldn’t cheat, or else I’d be kicked out of ketosis and have to go through days of readjustment. In that sense, keto made me accountable to myself; I was far less likely to grab that random snack at a convenience store or join my friends for a midnight pizza run. My body composition showed the benefits of that strictness.

5. Better Food Quality Choices

While I still think I eat reasonably well, like mostly lean meats, vegetables, fruits, etc., the truth is, I was even more conscientious when I was on keto. I couldn’t just pick up a ready-made sandwich or grab a packet of crisps without sabotaging my metabolic state. As a result, I used to cook more meals at home, focusing on nutrient-dense foods. My typical grocery list was heavy on avocados, spinach, olive oil, eggs, and high-quality meat cuts.

That attention to ingredient quality also meant fewer preservatives and additives. These days, I might indulge in a bag of prawn cocktail crisps or something sugary, especially now that I’m back in England and have easy access to nostalgic childhood treats. Back when I was abroad, living as a digital nomad in Asia, it was simpler to stick to straightforward meals of meat and veggies. So ironically, I sometimes find that being “at home” in England makes it harder to say no to non-keto snacks.

Why I Stopped Keto (At Least Temporarily)

Given all those positives, why would anyone give up on something so beneficial? Life can quickly get in the way of a ketogenic diet. Here are some factors that led me away from keto.

1. Changing Fitness Goals

For the past six months, I’ve been more focused on gaining muscle and strength. While it’s absolutely possible to build muscle on keto (I did eventually start lifting heavier after 18 months of adaptation) it’s undeniable that the initial transition back to ketosis can cause a temporary dip in performance. Your body’s glycogen stores deplete, and you might feel weaker for weeks or months.

Because I’m in a bulking phase, hitting new personal records on my bench press and deadlift, I don’t want to derail that progress. I recall from my last adaptation period that I lost a bit of weight, some of which was obviously fat, but there was also muscle in the mix. My lifts felt lackluster at first, and it took me weeks to regain my strength in a ketogenic state.

Currently, I’m benching more than I ever have, and while my elbows and shoulders occasionally complain, it’s fulfilling to see those weights go up. So I keep asking myself, “Do I really want to interrupt this to chase the keto benefits again?”

2. Enjoying Certain Foods in England

After spending nearly two decades in Asia, returning to England means reuniting with certain foods I missed. This includes cereals with milk, traditional British crisps, and the occasional slice of cheesecake. On keto, these foods are off-limits.

I’m a big believer in enjoying life’s simple pleasures. Yes, I can treat myself in moderation, but the nature of keto is that even a small indulgence can throw off your metabolic state for days. It’s not like a standard diet where you can have a cheat meal (or a cheat day) and quickly get back on track. With keto, any departure from the plan has bigger repercussions.

Thus, the trade-off is real: do I want a consistent supply of mental clarity and energy or the freedom to enjoy nostalgic snacks and desserts here and there? This question is more complex than it sounds, especially now that I have easier access to these things.

3. The Social Factor

Part of the reason I didn’t mind strict keto in Asia is because I’d established a routine that worked around it. In many parts of China, it’s easy to order a plate of stir-fried meat and vegetables, hold the rice, and call it a day. However, back in England, social gatherings often center around carb-heavy staples—think fish and chips, pies, Sunday roasts with Yorkshire puddings, Indian takeaways with naan bread, etc.

If you’re trying to maintain friendships and a social life, constantly picking the carbs out of communal dishes can get awkward. While it’s doable (I’ve done it before), it definitely requires more planning and politely declining certain invitations. I’m not sure I have the bandwidth for that at this stage.

Weighing the Option of Going Back

Now that I’ve outlined what I miss and why I stopped, the next logical question is, “Should I go back to keto soon?”

On one hand, the memory of those unstoppable late-night work sessions and flawless mental focus is tantalizing. My writing output soared to 2,000 words a day on topics ranging from personal development to travel logs. My coding sprints were sharper. My memory was so good that I could memorize entire chapters in a single sitting, which is no small feat.

On the other hand, the first few months of a keto reboot might hamper my strength gains. Even though the so-called “keto flu” isn’t a big hurdle for me anymore. I know how to manage electrolytes, hydrate properly, and power through. I also recall how my bench press and deadlift temporarily stagnated. I’m on a roll right now with strength gains, so I hesitate to disrupt that momentum.

Then there’s the matter of fully adapting to fat-burning mode. As I’ve mentioned, it can take up to 18 months to become fully fat-adapted. During that period, you’re learning to precisely dial in your fat and protein intake and sustain performance under a unique metabolic profile. It’s a serious commitment.

Lessons Learned

Over the years, I’ve had the privilege of exploring multiple dietary patterns, from strict keto and occasional extended fasts to more conventional “balanced” diets. Here are a few takeaways:

  • Lifestyle Context Matters: A diet that worked for me in China, miles from my friends, and spending most of my time training martial arts and working on intense projects has to change now that I’m back in England.
  • Adaptation Takes Time: Keto’s real magic emerges over the long haul. If you’re not prepared for the initial drop in energy or strength, you may give up too soon.
  • Discipline vs. Flexibility: Keto’s strength is that it offers strict guardrails. But strict guardrails can become chains if your lifestyle shifts.
  • Health Is Multifaceted: Body composition, energy levels, mental clarity, emotional well-being, and social engagement all matter. One’s not necessarily more important than the other, and any diet has to balance them.
  • It’s Not All or Nothing: Even if you choose not to be in ketosis 365 days a year, you can still incorporate the principles—like reduced sugar, lower-carb, healthy fats—into a more flexible routine.

Could a Cyclical or Targeted Keto Approach Work?

I’ve toyed with cyclical keto (CKD) and targeted keto (TKD). In CKD, you spend five or six days in ketosis and then have a “carb refeed” day. TKD involves consuming a small amount of carbs immediately before or after workouts, which can help with lifting performance. While neither approach leads to the same deep adaptation as strict keto 24/7, they might strike a balance between muscle gains, mental clarity, and the joy of occasional carb indulgences.

Still, I know from experience that a cyclical approach demands a high level of planning and discipline. You can’t just eat carbs at random; there needs to be a method to the madness. Plus, constantly shifting in and out of ketosis can be hard on the body and might bring some of the keto flu symptoms back regularly.

Considering the Next Step

At this point, I’m leaning toward finishing my bulking phase, possibly another three to four months, before I revisit full-blown ketosis. If I successfully reach some of my upper strength limits, I can pivot to a cutting phase. At that time, keto might be the perfect tool to shed body fat, reduce inflammation, and bring that mental laser focus back online.

Another factor is that I foresee traveling again, possibly returning to Asia or exploring a new location as a digital nomad. If my schedule changes drastically, that might actually make keto easier, especially if I find a region where meat and vegetables are the staples. Until then, I might inch toward a lower-carb regimen without committing to full-blown ketosis.

Gregory J. Gaynor

Meet Gregory, the writer & brains behind Face Dragons. He's the go-to guy for getting things done.

Gregory's been living the digital nomad life in Asia for as long as anyone can remember, helping clients smash their goals. He writes on topics like software, personal knowledge management (PKM), and personal development. When he's not writing, you'll catch him at the local MMA gym, nose buried in a book, or just chilling with the family.