Cheat Days On Keto: Friend Or Foe?

The ketogenic diet is a high-fat, low-carb diet that emphasises weight loss by burning fat. While the keto diet can be tough to follow, it can be incredibly effective, with some people reporting significant weight loss. However, the highly restrictive nature of the diet can make sticking to it challenging, and many people are tempted to incorporate a cheat day into their regimen. But what impact does this have?

The pros and cons of cheat days on keto

The keto diet is a high-fat, low-carb diet that emphasises weight loss by burning fat. The diet is highly restrictive, and it can be tough to follow. This is why many people on the keto diet consider having a cheat day, where they can eat what they want and indulge in their favourite meals.

Pros of Cheat Days on Keto

• You won't feel like you're missing out: If you're practising a keto or carnivore lifestyle, allowing yourself some flexibility to partake in a celebratory treat with friends and family can reduce the stress of feeling like you're missing out.
• You may be more likely to stick with the program long-term: Allowing occasional treats and even cheats can eliminate feelings of failure, guilt, and shame when and if you do eat non-keto foods.

Cons of Cheat Days on Keto

• Reactivates sugar addiction: Sugar and carbs stimulate the same "happy" chemicals that are activated when we spend time with friends and family. Research shows that repeatedly stimulating the reward centre of your brain with high-GI carbs can reset your body fat levels.
• Overeating and binging: For many people, cheating doesn't just mean eating carbs, it means binging. A 2018 study found that the more often people had cheat meals, the more likely they were to have binge episodes.
• Hunger pangs and energy dips: When you cheat on keto, you return to the hunger pangs and energy dips associated with a non-keto diet.
• Throws your body out of ketosis: A cheat day can throw your body out of its fat-burning state, which can have a devastating impact on your weight loss journey.
• Repeat symptoms of keto flu: Exiting and re-entering ketosis can lead to experiencing symptoms of the keto flu, such as mild headaches and severe fatigue.
• Guilt and mood swings: Having a cheat meal can make you feel guilty or confused about your progress on a diet.

How to cheat on keto without breaking the dietary requirements

The keto diet is a very low-carb, high-fat diet that can be fairly restrictive, and it's natural to crave forbidden, carby foods. Cheat meals or days are common strategies for strict diets, and the idea of planned cheating is that by allowing yourself short periods of indulgence, you're more likely to stick to the diet over the long term. However, cheat meals or days are discouraged on the keto diet because they can easily break ketosis, the metabolic state that's the hallmark of this diet.

• Plan your macros carefully: If you want to have a cheat day while staying in ketosis, it's essential to plan your macros (protein, healthy fats, and carbohydrates) carefully. Keep your carb intake below 50 grams to avoid kicking your body out of ketosis.
• Limit your carb intake on cheat days: If you want to limit the number of carbs you eat on your cheat day, you can schedule those days more often. Once a week will work just fine for those who plan to stay under the 50-gram carb limit to remain in ketosis while still eating some additional treats.
• Minimize carbs before cheat days: Knowing that your cheat day is coming up, you can reduce your daily carb intake for a few days to have some leeway and remain in ketosis. For example, if you usually eat 40 grams of carbs per day, you can decrease it to 30 grams or even lower. Then, on your cheat day, you can eat up to 50 grams of carbs while still staying within your weekly limit.
• Choose high-quality carbs: If you do decide to indulge in some carbs on your cheat day, opt for high-quality carbs like yams or potatoes instead of highly processed or sugary foods.
• Keep portions small: This will help prevent overeating, which can lead to weight gain and digestive issues. Make sure seconds aren't within easy reach.
• Space out your cheat days: Don't make cheat days a daily thing. Space them out generously to avoid forming bad eating habits. The less you cheat, the easier it will be to stick to your keto diet.
• Make it count: Don't waste your cheat meal on something you don't truly enjoy. Eat the foods you miss the most, like a special holiday dessert or a meal from your favorite restaurant.
• Use keto-friendly alternatives: Whenever possible, opt for keto-friendly alternatives to your favorite high-carb treats. For example, instead of wheat pasta, try low-carb zucchini pasta or keto-friendly bread and wraps. There are also many keto-friendly dessert recipes available online.
• Cheat close to exercise: Exercise increases insulin sensitivity, improving your body's ability to handle carbs. So, if you're going to cheat, try to do it close to your workout to get back into ketosis faster.
• Return to keto quickly: The longer you avoid your low-carb keto routine, the harder it will be to get back on track. So, after your cheat meal or day, make sure to return to your strict keto diet as soon as possible.
• Don't beat yourself up: Everyone makes mistakes, and it's okay to indulge once in a while. Don't beat yourself up if you cheat on keto. Focus on the present and getting back on track with your healthy eating habits.

The impact of cheat days on ketosis

The keto diet is a high-fat, low-carb diet that emphasises weight loss by burning fat. Ketosis is a state that your body enters when it uses fat to create molecules called ketones. This happens when there is not much sugar available for your body to use as energy. The keto diet is highly restrictive, and it can be natural to crave forbidden, carby foods.

A cheat day on the keto diet can be a welcomed break, but it does have drawbacks, specifically interfering with your state of ketosis. Eating more than 50 grams of carbs in a day will throw your body out of ketosis, and it can take up to a week or more to get back into this state. A cheat meal, on the other hand, will likely not take you out of ketosis and can be a better option if you are craving some of your favourite high-carb foods.

The Pros of Cheat Days on Keto

• Having a cheat day can make it more likely that you will stick to a strict diet in the long term.
• You won't feel like you are missing out with family and friends.
• You can eliminate feelings of failure, guilt and shame when you eat non-keto foods.

The Cons of Cheat Days on Keto

• Cheat days can reactivate sugar addiction.
• Eating high-carb meals can cause mood swings.
• You will experience hunger pangs and energy dips as your body adjusts back to burning carbs.
• Overeating and binging are common on cheat days.
• You will be knocked out of ketosis and it can take a while to get back into this state, which may impact your weight loss goals.
• You may experience side effects such as bloating, brain fog and cravings for sugary foods.
• There may be an increased risk of chronic kidney disease, cardiovascular disease, cancer, diabetes and Alzheimer's disease due to the decreased intake of "protective foods" such as vegetables, fruits, legumes and whole grains.

Tips for Having a Cheat Day on Keto

• Opt for keto-friendly versions of your favourite cheat foods, such as keto pizza, desserts and other comfort foods.
• Keep your portions small.
• Make cheat days rare.
• Plan your cheat days around physical activity as low-intensity exercise increases your body's ability to handle and process carbs.
• Eat a fatty meal after your cheat meal as animal fat is satiating and will make it easier to resist carbs.
• Wait to cheat until you are adapted to keto. It takes around 3-6 weeks to adapt, so it is best to wait before having a cheat day.

The psychological benefits of cheat days

The idea of a “cheat day” is a highly debated topic in the health world. While some believe that it can be beneficial to one's mental health, others argue that it may lead to an unhealthy relationship with food. Here are some of the potential psychological benefits of incorporating cheat days into your diet:

Improved Adherence to Diet:

Cheat days can help individuals stick to their diets by providing a sense of flexibility and freedom. Knowing that they have a designated day to indulge in their favourite foods can make it easier for people to stay on track with their diet for the rest of the week. This can be especially true for highly restrictive diets like keto, where cravings for forbidden foods can be intense.

Improved Motivation:

The anticipation of a cheat day can serve as a powerful motivator for people to stay on track with their diets. The idea of being able to enjoy their favourite treats without guilt can help individuals stay motivated and committed to their diet plans.

Reduced Feelings of Deprivation:

Cheat days allow individuals to satisfy their cravings and indulge in foods they typically restrict. This can help reduce feelings of deprivation and make it easier to stick to a healthy eating plan long-term.

Improved Relationship with Food:

By incorporating cheat days, individuals can shift their mindset from an “all or nothing” approach to a more balanced and intuitive way of eating. This can lead to a healthier relationship with food, where individuals learn to listen to their bodies and make peace with all types of foods.

Improved Mental Wellbeing:

Strict diets can be challenging and may impact an individual's mental health. Cheat days can provide a sense of relief and enjoyment, improving overall mental wellbeing. Additionally, cheat days can help individuals feel more socially connected, as they can participate in food-related social activities without the guilt or stress of deviating from their diet.

Improved Self-Control:

Incorporating cheat days can help individuals develop self-control and a healthier relationship with food. By allowing themselves to indulge occasionally, they may find it easier to make healthier choices on a regular basis.

While cheat days can provide these psychological benefits, it is important to note that they may not work for everyone. Some individuals may find that cheat days trigger binge eating or lead to feelings of guilt and hopelessness. It is essential to listen to your body and make adjustments as needed to support your physical and mental health effectively.

How to plan a cheat day

Planning a cheat day on the keto diet can be tricky, as it may disrupt your state of ketosis and set back your progress. However, if you are strategic and mindful about it, you can have a cheat day while minimising negative consequences. Here are some tips on how to plan a cheat day effectively:

Space Out Your Cheat Days:

Cheat days are not meant to be a daily or frequent occurrence. It is best to space them out generously and have them occasionally. This will help you stay on track with your diet and avoid forming unhealthy eating habits.

Limit Your Carb Intake:

Even on your cheat day, try to stay below 50 grams of carbs to maintain ketosis. You can do this by choosing lower-carb treats and being mindful of your portions. Alternatively, you can minimise your carb intake for a few days before your cheat day to give yourself some leeway.

Choose Your Treats Wisely:

Opt for high-quality carbs like yams or potatoes instead of highly refined and processed options. You can also look for keto-friendly alternatives to satisfy your cravings without completely derailing your diet. For example, choose zucchini pasta over wheat pasta or try keto-friendly desserts made with almond or coconut flour.

Keep Portions Small:

Indulge in your favourite treats, but make sure to keep the portions small. This will help prevent overeating and minimise the negative impact on your diet. Avoid having easy access to seconds to help control your intake.

Time Your Cheat Day with Exercise:

Exercising increases insulin sensitivity and improves your body's ability to handle carbs. Therefore, try to schedule your cheat day close to your workout to help minimise the impact on your ketosis.

Return to Keto Quickly:

After your cheat day, get back to your keto diet as soon as possible. The longer you wait, the harder it will be to get back on track. Remember, what you do today is more important than what you did yesterday.

Practice Mindfulness:

Be mindful and honest with yourself about the consequences of your food choices. Ask yourself if the cheat meal is worth any potential negative impact on your health and well-being. This will help you make better decisions and stay motivated.

Remember, the key to a successful cheat day is moderation and planning. By being mindful and strategic, you can enjoy some of your favourite treats without completely derailing your keto diet and weight loss goals.

Frequently asked questions