Cheating On Keto: Does It Work Or Wreck?

The keto diet is a high-fat, low-carb diet that emphasises weight loss by burning fat. It is a highly restrictive diet, and cheating on it can be detrimental to your progress. However, it is possible to include cheat meals on your keto diet and still lose weight, as long as it is done in moderation and you maintain calorie control.

Cheating on the keto diet can have several side effects, including weight gain, increased hunger and cravings, and a negative impact on your mood. It can also be difficult to get back into ketosis after cheating, and the process may take anywhere from one to ten days.

To minimise the negative consequences of cheating on the keto diet, it is recommended to have a cheat meal instead of a full cheat day, as well as space them out and make them rare. Additionally, sticking to keto-friendly substitutes and low-carb options can help reduce the impact on your progress.

Ultimately, the decision to cheat on the keto diet depends on the individual's goals, willpower, and ability to get back on track.

The impact of cheating on ketosis

Cheating on the keto diet can have several impacts on ketosis and overall health. Firstly, it is important to understand that "cheating" on a diet means depriving or influencing yourself through deceit or fraud. In the context of keto, cheating typically refers to consuming foods that are not part of the standard keto regimen, such as high-carb or sugary foods. While the term "cheating" implies a negative connotation, it is more helpful to think of these instances as "going off plan."

Impact on Ketosis

When an individual consumes high-carb or sugary foods while on the keto diet, they can expect to experience a disruption in ketosis. Ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates. By introducing a significant amount of carbohydrates through cheating, the body will switch back to using glucose as its primary fuel source, thus interrupting ketosis. The duration of this disruption can vary depending on individual factors such as the amount and type of carbohydrates consumed, the length of time an individual has been on the keto diet, and their unique metabolic response.

Weight Gain and Health Risks

Cheating on the keto diet can lead to immediate weight gain. This is due to the body's shift back to fat-storing mode, increased hunger and cravings associated with high-carb diets, and the return of water weight. Additionally, cheating can have more severe health consequences for individuals with diabetes or prediabetes. Consuming too many carbohydrates or the wrong types of carbohydrates can cause blood sugar spikes, increasing the risk of long-term complications such as blindness, dementia, and amputations.

Guilt and Emotional Impact

Cheating on the keto diet can also lead to feelings of guilt and negative emotions. This is because "cheating" implies breaking a rule or preventing oneself from achieving their desired goals. Individuals may feel disappointed or frustrated with themselves for deviating from their diet plan.

Cravings and Addiction

Cheating on the keto diet can strengthen carbohydrate and sugar cravings, making it harder to avoid sugary treats in the future. Sugar addiction is a potential risk, as researchers have compared it to cocaine addiction, with sugar even being more rewarding. Therefore, cheating can reinforce these addictive pathways and make it more challenging for individuals to maintain their keto diet.

Strategies for Managing Cheating

While cheating on the keto diet can have impacts on ketosis and overall health, it is important to note that everyone is different, and some individuals may be able to incorporate occasional cheats while still maintaining their keto lifestyle. If you decide to include cheat meals or days, it is crucial to do so consciously and deliberately. Here are some strategies to manage cheating:

• Plan your cheats and stick to your plan. Impulsive cheating can be more detrimental than planned cheating.
• Make low-carb substitutes for your favorite high-carb foods.
• Delay your cravings by telling yourself you can have the desired food later or after eating something else first.
• Cheat with small portions or bites of high-carb foods instead of full meals.
• Cheat late in the day to maximize the time spent in ketosis.
• Choose cheat foods that are lower in sugar and carbs, such as dark chocolate or cheesecake instead of a frosted layer cake.
• Dilute the carbs by adding protein and a small amount of fat to your cheat meals.
• Prioritize cheating with foods that are special or meaningful to you, like a favorite dessert or a unique dish during travel.
• Cheat before or after vigorous activity to burn off some of the carbohydrates or replenish glycogen stores.

The pros and cons of cheating on keto

Pros:

• If your primary goal is weight loss, cheating on keto from time to time will not destroy your progress. Calorie control is likely the main reason you are losing weight, so as long as you are maintaining calorie control overall, you shouldn't gain weight.
• Including a strategic diet cheat may have psychological benefits like reduced cravings and the ability to stick to your meal plan better overall.
• Having a cheat meal can be a tasty reward for all your hard work.
• If you give yourself the flexibility to cheat occasionally, you're more likely to stay keto for the long haul.

Cons:

• Cheat meals or days disrupt ketosis, which is the metabolic state that's the hallmark of this diet.
• Eating too many carbs will kick you out of ketosis.
• A cheat meal will raise blood sugar levels, and when blood sugar falls, energy falls too.
• When you bring back the carbs, you may bring back hunger too.
• Carb and sugar cravings can be signs of addiction. Cheating can strengthen these pathways, making it harder to avoid sugary treats in the future.
• You may feel guilty after cheating.
• Binging or overeating on a cheat day, even if you pick healthy cheat foods, can lead to weight gain and digestive issues.
• The more refined sugar you consume during a cheat day, the worse the health consequences.
• If you have diabetes, cheating on keto could increase your heart health risks.

Strategies for cheating without cheating

Strategies for "Cheating Without Cheating"

Make Low-Carb Substitutes

If you're craving pizza, bread, or dessert, opt for keto-friendly substitutes. There are plenty of delicious and healthy keto options available, such as keto pizza, keto bread, and keto brownies. This way, you can satisfy your cravings without compromising your diet.

Delay Tactics

If you're tempted to indulge in a chocolate croissant at a breakfast buffet, tell yourself you can have it later and fill up on low-carb options first. By the time you're done, your craving might have diminished. Similarly, if you're attending a dinner party and want to eat dessert, tell yourself you'll wait and have chocolate when you get home instead. Changing your food environment can make it easier to skip the treat.

Cheat Your Cravings with Low-Carb Snacks

Always keep low-carb or high-protein snacks on hand to curb cravings before they become overwhelming. Walnuts, macadamia nuts, no-sugar jerky, and cold cuts are excellent options to satisfy your hunger and avoid high-carb temptations.

If Intermittent Fasting, Cheat with Fat

If you're intermittent fasting and finding it challenging, consider adding pure fat to your coffee or tea, such as coconut oil or butter. This will curb your hunger without knocking you out of the fat-burning state that intermittent fasting provides. However, remember that fat is calorie-dense, so add only the minimum amount needed to satisfy your hunger.

Be in Control and Cheat Consciously

Understand what works best for you. Do you prefer a strict daily regimen with occasional days off, or do you feel less deprived with small, daily indulgences? Know your limits and set clear rules about the frequency and type of "cheats" you will allow. Writing down your intentions and tracking your cheating can help you stay accountable and understand the side effects.

Cheat with Foods that are not High in Carbs

When cheating, opt for foods that are not high in carbs. For example, if you're craving pizza, choose a thin crust over a thick crust to reduce your carb intake. Similarly, if you're indulging in dessert, choose options with more fat and fewer carbs, like chocolate mousse or cheesecake, instead of a slice of frosted layer cake.

Cheat with Small Portions

When eating carbs, remember that less is more. Instead of ordering a dessert for yourself, have a bite of someone else's, or share a dessert with your companion. Don't be afraid to leave sugary or starchy cheat foods on your plate if you're satisfied after just a bite or two.

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. If you're in mild ketosis, cheating late maximizes the time you spend burning ketones.

Cheat with Less Sugar

Once you adapt to low-carb eating, your taste buds will change, and you'll become more sensitive to sugar. Take advantage of this by reducing the amount of sugar in your treats. Opt for darker chocolate, put less sugar in your yogurt, or choose sugar-free alternatives.

Cheat with Added Protein and a Little Fat

Dilute the carbs by adding protein and a small amount of fat to your meals. For example, add cold cuts to your bread, cottage cheese to peaches, or cheese to crackers. This will make you feel more satisfied, slow down glucose absorption, and reduce blood sugar spikes and insulin levels. Just make sure you're actually reducing the amount of carbs and not simply adding fat to the same amount of carbs.

Cheat with Food that Matters to You

Make your cheats count. Instead of settling for ordinary treats, wait for your favorites. Choose what you truly love and save your cheating for those special occasions or indulgences.

Cheat Before or After Activity

Cheating before or after vigorous activity is a better option, as your workout will burn off some of the carbs, preventing them from being stored as fat. If you cheat after a workout, your glycogen stores will be depleted, so the carbs you eat will replenish glycogen instead of converting to fat.

How to get back on track after cheating

So, you cheated on your keto diet. First of all, don't beat yourself up about it. It happens to the best of us. Now, let's get you back on track.

Don't dwell on it

Don't harbour regrets or disappointment. It's important to let go of any negative feelings. A positive and motivated mindset will help you plan for the week ahead and get you ready to go keto again.

Rehydrate

A key sign of the keto flu is dehydration, so make sure you're drinking plenty of water to prevent this and to have a smoother transition back into ketosis.

Increase your electrolyte intake

Switching to ketosis can deplete electrolytes like sodium, magnesium and potassium, which can cause keto flu symptoms such as fatigue, nausea and headaches. Try to replenish your magnesium levels with foods like avocado and dark chocolate. It's easy to add sodium back into your diet by sprinkling salt onto your food or adding it to a drink.

Get enough fibre

If you're experiencing constipation and other digestive issues, this could be due to a lack of fibre.

Try intermittent fasting

Intermittent fasting is a great way to get back into ketosis as it helps your body use up its glycogen stores.

Get moving

Exercise helps you get back into ketosis by sending stored glucose to your muscles. This means you use up your glucose stores quicker, which is one step closer to burning ketones and fat for fuel instead of glucose. Low-intensity steady-state cardio is great, but if you want to get back into ketosis as quickly as possible, try HIIT (high-intensity interval training).

Get a good night's sleep

A lack of sleep can increase carb cravings and hunger. When you're sleep-deprived, your body also becomes less effective at using insulin.

Take exogenous ketones

Exogenous ketones can supplement your body with ketones and significantly decrease blood glucose.

Plan ahead and find tasty alternatives

There are plenty of keto-friendly recipes to satisfy your cravings. From pizza to breakfast bagels and snickers bars, get creative in the kitchen with keto-friendly alternatives to your carb-heavy favourites.

Test your ketone levels

If you're chronically craving carbs, you may not be fat-adapted, meaning you were never in ketosis to begin with. Test your ketone levels and, if this is the case, adjust your macros accordingly.

Remember, it's important to get back to eating keto as soon as possible. The longer you avoid your low-carb routine, the harder it will be to get back on track.

The best and worst cheat foods

The keto diet is a low-carb, high-fat diet that can be challenging to stick to due to its restrictive nature. However, it is possible to include cheat meals and still lose weight. The key is to be mindful of your choices and not go overboard. Here are some tips and suggestions for the best and worst cheat foods on the keto diet:

The Worst Cheat Foods

• High-carb meals: Eating a high-carb meal over your recommended daily carb limit will likely kick you out of ketosis. This includes pasta, bread, rice, and other grain-based products.
• Refined sugar: Consuming large amounts of refined sugar during a cheat day can have negative health consequences. It can also fuel sugar addiction and drive future cravings.
• Overeating: Even if you pick healthy cheat foods, overeating can lead to weight gain and digestive issues. It is important to keep portions small and not turn a cheat meal into a cheat day.

The Best Cheat Foods

• Keto-friendly substitutes: Opt for keto-approved cheat meals whenever possible. There are many creative recipes available that use low-carb, high-fat ingredients to create satisfying alternatives to your favourite carb-heavy dishes.
• Low-carb treats: If you're craving something sweet, choose treats made with keto-friendly sweeteners like erythritol, stevia, and monk fruit. These can help satisfy your sweet tooth without kicking you out of ketosis.
• High-quality carbs: If you do decide to indulge in carbs, choose high-quality sources like yams or potatoes. These options are generally more nutritious and have a lower glycemic index than refined carbs.
• Exercise pairing: Time your cheat meals around exercise to help manage insulin sensitivity and get back into ketosis faster.
• Plan ahead: It's easier to manage your nutrition and calories if you plan your cheat meals in advance. This way, you can ensure you don't undo all your hard work from the week.

Remember, the best and worst cheat foods may vary depending on your individual goals, carb tolerance, and how long you've been on the keto diet. It's important to listen to your body and make informed decisions about your food choices.

Frequently asked questions