Keto Diet: Binging And Staying In Ketosis

The keto diet is a popular choice for those looking to lose weight or manage certain health conditions. It involves drastically reducing your carbohydrate intake, forcing your body to burn stored fat for energy instead. This metabolic state is called ketosis, and it typically takes a few days to achieve. However, staying in ketosis can be challenging, and even a small amount of cheating can knock you out of it. So, does binging on keto foods have the same effect?

Alcoholic drinks

It's important to note that even low-carb alcoholic drinks are rich in "empty" calories and can contribute to weight gain and nutritional deficiencies over time. Alcohol can also lower inhibitions, leading to increased cravings and consumption of unhealthy foods. Additionally, alcohol is prioritised over ketone production in the liver, which can temporarily delay fat burning. Therefore, moderation is key when consuming alcohol on the keto diet.

Dairy products

Milk, for example, can contain up to 12 grams of carbohydrates per cup, which may put you over the recommended daily carb limit of 30 grams. However, this depends on the type of milk. Unsweetened cow's milk, oat milk, rice milk, and goat's milk are more likely to knock you out of ketosis compared to almond milk, coconut milk, pistachio milk, and other nut milks. If you want to consume cow's milk, it's best to stick to one cup to stay within your carb limit. Alternatively, you can opt for heavy cream, which has 3 grams of net carbs per half cup.

Yogurt is another dairy product that can be unexpected sources of carbohydrates. A 5.3-ounce serving of plain yogurt has 12 grams of carbohydrates, while flavored yogurt can have up to 24 grams. Greek yogurt is a better option, with as little as 5 grams of carbohydrates per 7-ounce serving.

Cottage cheese, a popular choice among dieters, should also be consumed in moderation on the keto diet. A single cup of small-curd cottage cheese has about 8 grams of carbohydrates. It can be a good snack option, but be mindful of pairing it with other carb-containing foods.

When it comes to cheese, harder cheeses like Parmesan and Swiss cheese are better options as they typically have fewer carbs than soft cheeses. Brie cheese, for instance, has less than a gram of carb per ounce. Mascarpone and creme fraiche are also good choices, as they add flavor and creaminess with minimal carbs.

In general, it's important to read nutrition labels and be mindful of your total carbohydrate intake when consuming dairy products on the keto diet. Dairy products with added sugars should be avoided, as they can quickly knock you out of ketosis.

Processed meats

In addition to processed meats, other foods that can quickly knock you out of ketosis include sugar and sugar-sweetened beverages, fat-free and low-fat dairy (due to high lactose content), starchy vegetables like potatoes and sweet potatoes, and excessive alcohol consumption.

To get back into ketosis, it is recommended to exercise and burn through the excess glucose. Both endurance cardio and high-intensity training can help achieve this. Additionally, consuming healthy fats such as avocados, MCT oil, coconut oil, grass-fed butter, full-fat dairy, and nuts can help get you back into ketosis.

It is worth noting that while a cheat day or meal can knock you out of ketosis, it is not ideal to constantly go in and out of ketosis as it can be stressful for the body and may increase the chances of experiencing keto flu symptoms and elevated cortisol levels, leading to potential insulin resistance.

High-stress levels

Stress is a significant factor in modern life, and it can have a detrimental impact on your health. When you're stressed, your body releases the hormone cortisol, which prepares you to take immediate action. While this is a natural response, chronic stress can lead to high cortisol levels, also known as hypercortisolism, which can cause various health issues.

The Impact of High-Stress Levels

Chronic stress can disrupt your daily cortisol rhythms, resulting in either high or low cortisol levels. This imbalance can affect your blood sugar, cause high blood pressure, compromise your immune system, disrupt sleep, and impact your mental health. High-stress levels have been linked to an increased risk of type 2 diabetes, depression, and high blood pressure.

Cortisol and Keto

Starting a keto diet can be stressful for your body as it adjusts to the reduction in carbohydrates. This can lead to a short-term increase in cortisol levels. However, as your body becomes fat-adapted and stabilizes in ketosis, studies suggest that your stress levels and cortisol response may decrease.

Managing Stress

To manage high-stress levels and balance your cortisol, you can try mindfulness practices such as deep breathing, meditation, and yoga. Additionally, developing positive social connections, maintaining physical and emotional intimacy, and spending time in nature can help reduce stress. Creating consistent morning and nighttime routines, getting natural sunlight, and avoiding artificial light at night can also positively impact your cortisol levels.

Caffeine consumption

Caffeine is a natural stimulant found in coffee, cacao, and guarana plants. It is the most widely consumed stimulant in the world, with around 80% of the world's adult population drinking it regularly. Caffeine is known for its ability to energize and enhance focus. It does so by blocking a neurotransmitter called adenosine, which is responsible for promoting relaxation. This, in turn, enhances dopamine signaling in the brain, resulting in increased alertness, energy, and happiness.

Caffeine and Ketosis

There is no scientific study that points to a negative or positive interaction between caffeine and ketosis. However, it is important to note that caffeine might disrupt glucose metabolism, which could affect ketosis, although only anecdotal evidence supports this claim.

Benefits of Caffeine on the Ketogenic Diet

Caffeine has several benefits for those on the ketogenic diet:

• Appetite suppression and increased fat breakdown: Caffeine has been shown to increase the resting metabolic rate (RMR) and promote weight and fat loss. It may also increase ketone levels by elevating the breakdown of fat in the body.
• Blood sugar balance: Caffeine protects against fluctuating blood sugar levels and may reduce the risk of diabetes. Research suggests that for every two cups of caffeinated coffee consumed per day, the risk of developing diabetes decreases by 12%.
• Improved mood: Caffeine blocks the neurotransmitter adenosine, resulting in enhanced dopamine signaling, which can lead to increased feelings of happiness.

Considerations when Consuming Caffeine on the Ketogenic Diet

While caffeine can be beneficial, there are some important considerations:

• Avoid sugar and sweeteners: Adding sugar or sweeteners to caffeinated beverages will kick you out of ketosis. Instead, use natural sweeteners like xylitol or stevia if needed.
• Limit milk: Avoid milk, especially if you drink multiple cups of coffee per day, as the carbs will add up. Replace milk with unsweetened full-fat cream instead.
• Monitor caffeine intake: Too much caffeine can cause health issues such as anxiety, insomnia, digestive problems, high blood pressure, and rapid heart rate. The ideal amount of caffeine varies from person to person, but generally, between 38-400mg per day is considered healthy.

Caffeine-Rich Alternatives to Coffee

• Black tea: Black tea has fewer than 1g of carbs per cup and is a great caffeine option. Avoid adding milk, sugar, or sweeteners, and instead experiment with spices like cinnamon, cardamom, or nutmeg for added flavor.
• Green tea: Green tea is high in antioxidants and renowned for its healing and anti-cancer properties. It is a refreshing alternative to coffee and can be enjoyed hot or cold.

In summary, caffeine can be a beneficial addition to the ketogenic diet, but it is important to consume it in moderation and avoid adding sugar or other sweeteners.

Frequently asked questions