Cheat Days On Keto: Friend Or Foe?

The ketogenic diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While the keto diet can be an effective way to lose weight, it is very restrictive, and it's natural to crave carb-rich foods. This has led to the concept of cheat days, where people allow themselves to eat non-keto foods. However, cheat days can have both positive and negative effects on your health and progress.

On the one hand, cheat days can help you stay motivated and committed to the keto diet, as you know you'll be able to enjoy some carbohydrates in the future. They can also reduce feelings of guilt and shame if you do end up eating non-keto foods.

On the other hand, cheat days can have several negative consequences. Eating too many carbs can kick you out of ketosis, which can impede your progress and make it harder to get back into ketosis. It can also lead to increased hunger and cravings, blood sugar spikes, weight gain, digestive issues, and even damage to your cardiovascular system.

So, are cheat days on keto bad? It depends. If you can allow yourself some flexibility without falling off the wagon, then an occasional cheat day may be okay. However, if you know that a cheat day might lead to a slippery slope, it's best to avoid them altogether. Ultimately, it's important to be honest with yourself and make decisions that support your physical and health goals.

The pros of cheat days on keto

The keto diet is highly restrictive, and it can be tough to follow. Cheat days can be beneficial for those following the keto diet in several ways.

Firstly, they can help individuals feel less restricted and deprived, reducing feelings of failure, guilt, and shame when non-keto foods are consumed. This flexibility may increase the likelihood of long-term adherence to the keto diet, as it can be challenging to follow a strict diet indefinitely. Cheat days can provide a sense of balance and help individuals stick to their diet plans over time by giving them something to look forward to and a break from the monotony of their regular meals.

Secondly, cheat days can improve an individual's relationship with food. The keto diet's restrictions may lead to an unhealthy fixation on "cheat" foods, and the fear of consuming these foods can trigger binge eating or emotional eating. By allowing occasional treats, cheat days can reduce the risk of developing or relapsing into disordered eating patterns.

Additionally, cheat days can enhance social connections and a sense of community. The keto diet's restrictions may lead to social isolation, as many social gatherings involve food, especially celebratory treats with friends and family. By allowing some flexibility, cheat days can help individuals feel included and reduce the stress of constantly feeling like they are missing out.

Furthermore, cheat days can provide a psychological boost and improve overall well-being. The anticipation of a cheat day and the enjoyment of indulging in favourite foods can increase happiness and life satisfaction.

Finally, cheat days can be a valuable tool for learning about one's body and making informed decisions. By occasionally veering off the keto path, individuals can discover how their bodies react to different foods and the impact of cheat meals on their health and weight loss goals. This experimentation can lead to a more mindful and intuitive approach to eating.

The cons of cheat days on keto

Cheat days on keto can be detrimental to your health and fitness goals in several ways. Here are some of the key disadvantages of incorporating cheat days into your keto diet:

Disrupts Ketosis:

Even a single carb-rich meal can quickly get you out of ketosis. When you consume carbohydrates, your body will prioritise using them as its primary fuel source, disrupting the fat-burning state of ketosis. It can take several days or even up to a week to get back into ketosis after a cheat day, significantly impeding your progress.

Weight Gain and Cravings:

Cheat days can lead to weight gain, both from the extra calories consumed and the resulting water weight. The sudden influx of carbohydrates can also reintroduce cravings, making it harder to stick to your keto diet and potentially leading to a cycle of binging and cheating.

Blood Sugar Spikes:

Keto is known for stabilising blood sugar levels. However, a cheat day can cause dangerous spikes in blood sugar, which may be life-threatening for diabetics. These spikes can lead to a sugar crash, leaving you feeling sick, tired, bloated, and irritable.

Health Risks:

There is scientific research suggesting that consuming large quantities of carbohydrates during a cheat day could damage your cardiovascular system and blood vessels. Additionally, the sudden shift in diet may lead to digestive issues and compromised immune system function, affecting your overall health and well-being.

Guilt and Mood Swings:

Cheating on your keto diet can evoke feelings of guilt and confusion about your progress. The added carbohydrates from the cheat meal can also cause bloating, making you look and feel bigger and less healthy. These physical and emotional effects can be demotivating and hinder your long-term commitment to the keto diet.

How to cheat on keto the right way

The keto diet is a very low-carb, high-fat diet that is popular for its weight loss effects. While the diet can be restrictive, it is possible to include cheat meals and still lose weight. However, cheating on the keto diet can have negative consequences, and it is important to do it the right way. Here are some tips to help you cheat on keto in a way that won't derail your progress:

Opt for Keto-Approved Treats

The best way to cheat on the keto diet is to not actually cheat at all! You can find keto-friendly substitutes and recipes for almost any meal or treat. Opt for keto-approved treats made with low-carb, sugar-free ingredients. For example, instead of a chocolate chip cookie, try a keto chocolate chip cookie made with almond flour and sweetened with a keto-friendly sweetener like erythritol or stevia.

Have Cheat Meals, Not Cheat Days

It is much easier to manage your nutrition and calories if you limit yourself to a single cheat meal rather than a whole cheat day. A large cheat meal can add 1000 or more calories, while a whole cheat day will add much more and potentially undo all your hard work. Plan your cheat meals in advance and try to space them out, making them a rare occurrence.

Make it Count

Don't waste your cheat meal on something that isn't worth it. Save your cheat meal for a special occasion or a food you really love and miss. Prioritize certain events or favourite foods over random temptations that will always be there. For example, if you know there is a social event coming up, plan to cheat then and enjoy it without going overboard.

Track Your Daily Intake

Don't forget to track your calories and macros. If your cheat meals are blowing your weekly nutrition goals, you might end up gaining weight. Use a macro-friendly app to see how much damage you are doing and to help you stay on track.

Exercise After a Cheat Meal

Exercise increases your body's ability to process carbs and handle glucose, so you can get back into ketosis faster. Try to exercise right after a cheat meal to speed up the process.

Get Back to Keto Quickly

The longer you avoid your low-carb routine, the harder it will be to get back on track. Don't let a cheat meal turn into a cheat day or week. Enjoy the short break and then move on!

How to get back into ketosis after a cheat day

So, you've had a cheat day on keto. Don't panic! It's not the end of the world, and it doesn't mean all your hard work has been undone. Here are some tips to help you get back into ketosis quickly after a cheat day:

• Accept and move on: Own your cheat day and don't let it turn into a cheat week or month. The longer you continue to cheat, the more harm you will do.
• Fast: One of the quickest ways to deplete your body of glucose is by doing a fast. A 24-hour water-only fast is ideal, but any intermittent fast will be beneficial.
• Avoid certain foods: For a few days after your cheat day, avoid dairy, nuts, and anything containing sweeteners. These foods may stall your weight loss and cause inflammation in the body.
• Do strength training workouts: Weight training is an effective way to get rid of the excess carbs and sugar you consumed. A 30-minute session can help burn through the excess glucose.
• Follow a strict low-carb regimen: For up to a week after your cheat day, stick to a total carb intake of 20 grams per day. Limiting your carb intake will help you get back into ketosis faster.
• Track and measure: To ensure you stick to the plan, track your food intake for the next week. Measuring your ketone levels will also help you understand if your eating habits are working.
• Drink water and take electrolytes: Staying hydrated and taking electrolytes will help you avoid the dreaded keto flu symptoms.
• Find out why you cheated: If you constantly cheat on your diet, it may be because the diet is too restrictive, your hormones are imbalanced, or you have a poor relationship with food. Addressing these underlying issues will help you stick to your keto diet long-term.
• Restrict carbs: To get back into ketosis quickly, restrict your carb intake even more than usual. If you typically eat 50g of carbs per day, drop it down to 15-25g for two to three days following your cheat day.
• Exercise: Increasing your exercise regimen will help deplete glycogen stores and speed up the process of getting back into ketosis. Add 15-20 minutes of medium-to-high-intensity exercise each day after your cheat day.
• Cheat with keto: Instead of cheating on your diet with sugary and starchy foods, opt for keto-friendly treats. This way, you can still satisfy your cravings without compromising your state of ketosis.
• Count calories and carbs: If you really need a cheat day, make sure you stick to a caloric deficit and limit your carb intake to fewer than 150g. This will help minimize adverse effects and potential weight gain.

Remember, it's normal to crave forbidden foods when dieting, and cheat days can be a way to stay motivated and committed to your keto journey. Just make sure you get back on track as soon as possible, and don't let one cheat day turn into a cheat week!

The best way to do a cheat day on keto

If you're on the keto diet, you may be wondering if cheat days are possible without ruining your progress. The good news is, it is possible to have a cheat day and still lose weight, but it needs to be done right. Here are some tips for doing a cheat day on keto in the best way.

Opt for Keto-Approved Treats

The best way to approach a cheat day is to not cheat at all! This might sound counterintuitive, but you can find keto-friendly substitutes and recipes that will satisfy your cravings without compromising ketosis. There are endless keto snacks and "cheat foods" on the market, and you can also make ketogenic versions of your favourite meals.

Cheat Meals, Not Cheat Days

If you do decide to cheat, it's much easier to manage your nutrition and calories with single cheat meals rather than full cheat days. A single large cheat meal can add 1000 or more calories to your day, while a whole cheat day will add much more and potentially undo all your hard work.

Plan Your Cheats

The easiest way to ensure your cheats don't ruin your progress is to plan them. Pick which meals you're going to cheat on and budget your calories and carbs in advance. Prioritise certain events or your favourite foods over random temptations. For example, if you know there's a social event coming up, plan how you'll cheat and enjoy it without going overboard.

Cheat Close to Exercise

Exercise increases your insulin sensitivity, so you can handle carbs more effectively and get back into ketosis faster. Plan smaller cheats around exercise to help keep you in ketosis.

Keep Portions Moderate

Cheat days are often associated with binging. Instead of relying on willpower, keep portions small and savour your treat!

Count Calories and Carbs

If you do decide to cheat, limit the adverse effects by continuing to count carbs and staying at a caloric deficit. Try to stick to fewer than 150g of carbs, and ensure you don't go overboard with calories. Weight loss is mostly a numbers game, so staying at a deficit will help you continue to lose weight.

Make Cheat Days Rare

The less often you cheat, the less likely you'll form bad eating habits. Space your cheat days out generously and mark them on a calendar to keep yourself honest.

Wait Until You're Adapted to Keto

Cheating on keto will have less impact on your health and be less likely to result in binging once you're fully adapted to the diet. It usually takes around 3-6 weeks to adapt to keto, so it's best to wait before cheating.

Get Back to Keto Quickly

The longer you go without your low-carb routine, the harder it will be to get back on track. So, after a cheat meal or day, return to eating keto quickly.

Be Mindful

Before you cheat, be mindful of your body and your cravings. Are you eating to relieve stress or because you're hungry because you didn't pack a keto-friendly snack? Practising mindfulness can help you resist cravings and emotional eating.

Don't Beat Yourself Up

Finally, don't beat yourself up if you do cheat. It's important to get back to eating healthily in the present, and the future will be bright.

Frequently asked questions