Keto Cheating: Diarrhea And Other Possible Digestive Issues

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 the body burns fat as its primary source of energy instead of carbohydrates. As the diet is very strict, some people may be tempted to cheat by consuming high-carb foods. Cheat meals or days are common strategies for strict diets, but they are not recommended for keto as they can easily break ketosis. Consuming too many carbs can kick the body out of ketosis, leading to disrupted weight loss and adverse gastrointestinal (GI) effects such as diarrhea.

Cheat meals disrupt ketosis

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 the body burns fat as its primary source of energy instead of carbohydrates.

As the keto diet is very strict, you may be tempted by the occasional high-carb food. Cheat meals and cheat days 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 treat 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 meals and days are discouraged on the keto diet because they can easily break ketosis.

To stay in ketosis, you need to eat fewer than 50 grams of carbohydrates per day. Eating more than this can kick your body out of ketosis. As carbohydrates are your body's preferred energy source, your body will use them over ketone bodies (derived from fats) as soon as a sufficient number of carbs are available.

Because 50 grams of carbs is a relatively small amount, 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 50 grams of carbs.

In addition, some research suggests that suddenly reintroducing a high-carb meal to a ketogenic diet may damage your blood vessels. It is also worth noting that it is easy to overeat while cheating, which may sabotage your weight-loss efforts and promote unhealthy eating habits.

If you do choose to have a cheat meal, it is important to remember that you will likely be out of ketosis. Once out, you will need to strictly follow the keto diet again to re-enter ketosis. This process takes several days to a week, depending on your carb intake, metabolism, and activity levels.

If you are considering a cheat meal, there are some tips to help you get back into ketosis:

• Try intermittent fasting. Combining this with the keto diet may help your body shift its fuel source from carbs to fat.
• Track your carb intake. Taking note of your daily carb intake ensures that you do not underestimate it.
• Try a short-term fat fast. Fat fasts are very high-fat, low-carb diets meant to last only a brief period.
• Exercise more. Physical activity depletes your glycogen stores, which are your body's stored form of carbs. This promotes ketosis.
• Try a medium-chain triglyceride (MCT) supplement. MCTs are a rapidly absorbed fatty acid that is easily converted into ketones.

The best way to know if you have reached ketosis is to test your ketone levels. You can use tools such as ketone breath meters, blood ketone meters, and keto urine strips.

To resist the urge to cheat on keto, try:

• Keeping carbs out of the house.
• Planning out your meals and snacks.
• Practicing mindfulness.
• Making your everyday diet enjoyable.
• Having an accountability partner.

Diarrhea may be a symptom of the keto diet itself

The high-fat and low-carb content of the keto diet may lead to gastrointestinal symptoms such as nausea and bloating. The liver needs to produce more bile to break down the increased fat consumption. As bile is a natural laxative, an excessive amount may push waste through the digestive tract faster than usual, resulting in diarrhea. Additionally, the consumption of dairy products, which are high in fat, may also lead to diarrhea and other GI issues.

Furthermore, the keto diet's restriction of carbohydrates can be challenging to adhere to, and "cheat meals" or "cheat days" may occur. Consuming high-carb foods during these periods can have negative consequences, including bloating, intestinal discomfort, and diarrhea. However, the side effects of cheating on the keto diet are usually temporary and will subside within a day or two if the individual returns to the keto diet.

To summarize, diarrhea can be a symptom of the keto diet itself due to the body's adjustment to the high-fat and low-carb intake. The liver's increased bile production and the potential for dairy intolerance contribute to gastrointestinal issues, including diarrhea. Additionally, "cheat meals" or "cheat days" involving high-carb foods can also lead to diarrhea, but these side effects are typically short-lived if the individual resumes the keto diet.

Increased water retention

Cheating on a keto diet can lead to increased water retention, which can cause a sudden gain in water weight, ranging from one to five or six pounds. This is due to the body's temporary gain in water weight as a result of the majority of the sugars from the cheat meal being used to replenish glycogen stores. The adjustment period after cheating on keto may also result in blood sugar spikes and a slight increase in water retention.

The consequences of cheating on the keto diet can vary depending on the individual and the type and amount of carbs consumed. However, the negative effects of increased water retention usually subside within a day or two if you return to the keto diet. For some people, it may take up to a week to lose the extra water weight.

To minimise the impact of cheating on the keto diet, it is recommended to incorporate physical activity, such as sports or a brisk walk, to help burn off the glycogen stored from the increased carb intake. Additionally, it is important to note that cheating during the adaptation phase, which typically lasts around 4 to 6 weeks, will have different and more severe consequences than cheating after this initial period.

While it is not necessary or encouraged to cheat on the keto diet, it is important to remember that the side effects of increased water retention are usually temporary and can be mitigated by returning to the keto diet and incorporating physical activity.

Sugar crash after cheating

A sugar crash refers to the sudden drop in energy levels after consuming a large number of carbohydrates. This can include foods like pasta, pizza, and desserts. A sugar crash can cause a variety of undesired symptoms that can disrupt productivity and energy levels throughout the day.

Symptoms of a Sugar Crash

• Difficulty concentrating
• Confusion
• Abnormal behaviour
• Inability to complete routine tasks
• Blurred vision
• Loss of consciousness
• Seizures
• Coma

How to Avoid a Sugar Crash

• Incorporate balance: Keep blood glucose levels consistent by balancing meals with appropriate amounts of protein sources, fibre, and fats.
• Eat a variety of foods: Include a mix of protein, fibre, carbohydrates, and fat in all meals and snacks.
• Eat simple sugars with other meals: If consuming simple sugars, eat them with or after other meals that contain fat, fibre, and protein.
• Eat less but more often: Consume smaller portions every two to three hours and include two to three snacks a day.
• Don't restrict any foods: Enjoy a variety of foods, drinks, and desserts in moderation, especially simple carbohydrates/sugars.
• Plan your meals: Ensure each meal or snack includes a balance of carbohydrates, protein, and fat.

How to Fix a Sugar Crash

During a sugar crash, the body is looking for protein sources to balance out blood glucose levels. Eating a snack with protein can help raise blood sugar levels and prevent further sugar crashes. Examples of snacks with protein include:

• A handful of nuts
• A hard-boiled egg
• Air-popped popcorn

Repeat symptoms of keto flu

The keto diet is a very low-carb, high-fat diet that encourages ketosis, a metabolic state in which the body burns fat as its primary source of energy instead of carbohydrates. As with any extreme dietary changes, starting on the keto diet can affect a person's stomach and intestines, causing gastrointestinal (GI) problems.

If you fall off the keto wagon, you might experience some repeat symptoms of the keto flu when resuming your keto diet. The keto flu is a collection of minor, short-term symptoms that occur as the body adjusts to the new diet. These symptoms can include:

• Tiredness
• Nausea
• Dizziness
• Fatigue
• Headaches

The keto flu occurs when the body is in the process of switching from using carbohydrates for energy to using fat. This transition can be challenging for the body, and as a result, some people may experience these flu-like symptoms.

The good news is that the keto flu is usually short-lived, and most people only experience it during the initial stages of the keto diet. However, if you cheat on the keto diet by consuming too many carbs, you may risk experiencing the keto flu again.

To avoid repeat symptoms of the keto flu, it is important to strictly adhere to the keto diet and give your body time to adjust. Additionally, staying hydrated, eating more fibre, and taking probiotic supplements can help relieve GI symptoms associated with the keto diet.

It is worth noting that the keto diet is not suitable for everyone, and it is always recommended to consult a healthcare professional before starting any extreme diet.

Frequently asked questions