Cheat Days: Helpful Or Harmful For Keto Dieters?

The ketogenic diet is a very low-carb, high-fat diet that is popular for its weight loss effects. It encourages ketosis, a metabolic state in which the body burns fat as its primary source of energy instead of carbohydrates. As the keto diet is very strict, it is natural to wonder if having a cheat day will kick you out of ketosis and affect your progress.

Cheat days and cheat meals are common strategies for strict diets. Cheat days allow you to break the diet rules throughout the day, while cheat meals let you have a single meal that breaks the rules. The idea of planned cheating is that by allowing yourself short periods of indulgence, you are more likely to stick to the diet in the long term.

However, cheat days and meals are not ideal for the keto diet. This is because the keto diet relies on your body staying in ketosis. To stay in ketosis, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis. As carbs are the body's preferred energy source, it will use them over ketone bodies (derived from fats) as soon as a sufficient number of carbs are available. Therefore, a single cheat meal can easily exceed your daily carb allowance and take your body out of ketosis, while a cheat day is almost certain to surpass 50 grams of carbs.

Cheat days can throw you out of ketosis

As 50 grams of carbs is relatively few, a single cheat meal can easily exceed your daily carb allowance and take your body out of ketosis. A cheat day is almost certain to surpass this amount. In addition, reintroducing a high-carb meal to a ketogenic diet may damage your blood vessels, and it is easy to overeat during a cheat meal, which may sabotage your weight loss efforts.

If you have been kicked out of ketosis, there is no way to predict your exact recovery time, but it generally takes one to three days. It depends on what and how much you ate, how adept your body is at the keto diet, and how long you stayed off your low-carb meal plan.

If you are looking to get back into ketosis, there are a few things you can do. Firstly, strictly follow the keto diet. Secondly, try intermittent fasting, which can help kickstart ketosis. Thirdly, try a short-term fat fast, such as an egg fast, which may help expedite ketosis. Finally, exercise more, as physical activity depletes your body's stored form of carbs, promoting ketosis.

You can get back into ketosis in one to three days

If you've cheated on your keto diet, don't panic! It's not the end of the world, and you can get back into ketosis in one to three days. Here are some tips to help you get back on track:

• First, give yourself a break. It's normal to have cravings and give in to them occasionally. If you've gained weight, it's likely just water weight, and not a reversal of your fat loss.
• Test your ketone levels the next day to see if you've been kicked out of ketosis. Some people can tolerate more carbs than others, especially if they've been on the keto diet for a while.
• If you find that you've been kicked out of ketosis, don't worry. You can get back into ketosis by strictly following the keto diet. This usually takes one to three days, but it may be faster the second time around if you've been in ketosis for a while.
• To speed up the process, try intermittent fasting or adding exogenous ketones like MCT oil.
• Stay strong and fight any urges for carbs. If you've been off the keto diet for a while, you may experience some side effects, such as cravings, flu-like symptoms, and a vicious cycle of eating carbs and then craving more.
• Strictly follow the keto diet, which is a high-fat, low-carb diet with moderate protein. This means limiting your carb intake to around 20 to 50 grams per day and filling up on healthy fats like meat, fish, eggs, nuts, and healthy oils.
• Consider trying intermittent fasting, which can help kickstart ketosis.
• Exercise more, as physical activity depletes your glycogen stores, which are your body's stored form of carbs. This promotes ketosis.

Remember, it's okay to have a cheat meal or day on the keto diet, but if you find yourself cheating too often, it might be time to reevaluate whether this diet is right for you.

You may experience the keto flu again

If you've been on the keto diet for a while and decide to have a cheat day, you may experience the "keto flu" again when you resume the diet. The keto flu is a collection of symptoms that can occur when your body enters ketosis, a metabolic state where it burns fat for energy instead of carbohydrates.

The symptoms of the keto flu include:

• Headaches
• Nausea
• Fatigue
• Stomach pain and body aches
• Brain fog
• Mood swings

These symptoms are usually mild and short-lived, lasting only a few days as your body adjusts to the diet. They are generally not a cause for concern and will resolve on their own. However, if they persist or become severe, it is recommended to consult a healthcare professional.

To minimize the impact of the keto flu, it is important to strictly adhere to the keto diet after a cheat day. This means limiting your carbohydrate intake to around 20 to 50 grams per day and focusing on consuming healthy fats, such as meat, fish, eggs, nuts, and healthy oils. Additionally, staying hydrated and getting enough sleep can help alleviate some of the symptoms.

It is worth noting that cheat days can be detrimental to the keto diet as they can kick your body out of ketosis. This is because carbohydrates are the body's preferred source of energy, and when they are reintroduced, the body will use them instead of burning fat. Therefore, it is important to carefully consider the benefits and drawbacks of a cheat day and plan them sparingly if you decide to include them in your keto diet.

Cheat meals can be good for your mental health

The keto diet is a very low-carb, high-fat diet that is popular for its weight loss effects. It encourages ketosis, a metabolic state in which your body burns fat as its primary source of energy instead of carbohydrates. As the keto diet is very strict, it is natural to wonder if you are allowed to have cheat meals or cheat days.

The Benefits of Cheat Meals for Your Mental Health

Cheat meals or days are common strategies for strict diets. They can be beneficial for your mental health in several ways:

• Reduced cravings and improved adherence: Allowing yourself short periods of indulgence can help reduce cravings and improve your ability to stick to the keto diet over the long term.
• Improved motivation: Cheat meals can help you stay motivated by teaching you how to have moderation and build sustainable long-term health habits.
• Psychological benefits: Research suggests that including strategic diet cheats may have psychological benefits, such as reduced cravings and improved adherence to your meal plan.
• Social benefits: Cheat meals can make it easier to fit in with others and reduce feelings of deprivation, especially in social situations involving food.

How to Cheat on the Keto Diet in a Healthy Way

• Opt for keto-approved cheat meals: Instead of cheating with high-carb foods, consider splurging on keto-friendly substitutes to curb your cravings. There are many keto-friendly recipes and packaged snacks available that can satisfy your cravings without kicking you out of ketosis.
• Have cheat meals, not cheat days: It is easier to manage your overall nutrition and calories with cheat meals rather than entire cheat days. A large cheat meal can add 1000 or more calories to your day, while a whole cheat day can potentially undo all your hard work for the week.
• Plan your cheats: Pick which meals you want to cheat on and budget your calories and carbs in advance. Prioritize certain events or favorite foods over random temptations.
• Cheat late in the day: Stick to your low-carb lifestyle during the day and only consider eating carbs after dinner. This helps limit the window for cheating and keeps your body in low-carb mode for most of the day.
• Cheat with less sugar: Once adapted to low-carb eating, your taste buds change, and sweet treats that used to taste good will now taste too sweet. Take advantage of this by reducing the amount of sugar in your cheat meals.
• Combine cheating with activity: Cheating before or after vigorous activity is a better option as your workout will burn off some of the carbs, so they don't get stored as fat.
• Be mindful of your reasons for cheating: Understand your reasons for wanting to cheat. If you are constantly craving carbs or feeling deprived, it might be a sign that the keto diet is not the best fit for your lifestyle or long-term mental health.

Remember, while cheat meals can provide a mental health boost, they should be used strategically and in moderation. If you are using the keto diet for medical reasons, such as managing diabetes, cheating is generally not recommended and can have negative health consequences.

There are ways to cheat without cheating

Make Low-Carb Substitutes

If you're craving pizza, bread, or dessert, opt for keto-friendly alternatives. You can find delicious keto recipes for pizza, bread, and various desserts that will satisfy your cravings without compromising your diet.

Cheat Your Mind with Delay Tactics

If you're tempted to eat something off your keto diet, tell yourself you can have it later and fill up on keto-friendly foods first. By the time you're done, your craving might have diminished or disappeared.

Cheat Your Cravings with Low-Carb Snacks

Keep low-carb or high-protein snacks on hand to curb your cravings. Walnuts, macadamia nuts, no-sugar jerky, and cold cuts are great options to satisfy your hunger without knocking you out of ketosis.

If Intermittent Fasting, Cheat with Fat

If you're intermittent fasting and struggling to get through the day without eating, add pure fat like coconut oil or butter to your coffee or tea. This will curb your hunger without disrupting ketosis. Just be mindful of the extra calories!

Cheat Smart

Be mindful and intentional about your "cheats." Know yourself and what works best for you. Set clear rules and boundaries, and stick to them. For example, cheat with foods that are not high in carbs, opt for small portions, and dilute your carbs with protein and a little fat.

Frequently asked questions