Cheat Days And Keto: Friend Or Foe?

The ketogenic diet is a highly restrictive, low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat as its primary energy source. While cheat days are common on strict diets, they can be detrimental to the keto diet as they can kick the body out of ketosis.

A single cheat meal can easily exceed the daily carb allowance of 20-50 grams and take the body out of ketosis, while a cheat day is almost certain to surpass this limit. This can interfere with weight loss goals and promote unhealthy eating habits. However, some argue that cheat days can be beneficial for motivation and adherence to the diet.

So, does keto work if you have a cheat day? The answer is complex. While a cheat day can provide a mental break and help with long-term adherence, it can also have negative physical consequences. Ultimately, the success of the keto diet with cheat days depends on the individual's ability to return to the diet and maintain their weight loss goals.

The pros of a cheat day on keto

The keto diet is a very strict, low-carb, high-fat diet that can be challenging to stick to. The highly restrictive nature of the diet is why many people are drawn to the idea of a cheat day.

A Reward for Your Hard Work

A cheat meal on keto can be a tasty reward for all your hard work. It can be something to look forward to and a way to treat yourself.

Long-Term Sustainability

The most popular argument for a cheat day is that it may help you stick to the keto diet for the long haul. The idea is that by giving yourself the flexibility to cheat occasionally, you are more likely to maintain the diet over a longer period.

Psychological Benefits

Research suggests that including a strategic diet cheat may have psychological benefits, such as reduced cravings and improved adherence to your meal plan. Done right, cheating on your diet can help you stay motivated and teach you how to have moderation as you build sustainable long-term health habits.

A Break from Restrictions

The keto diet can be tough to follow due to its strict requirements and limitations on favourite foods like pasta and cookies. A cheat day provides a break from these restrictions, allowing you to eat what you want and indulge in your favourite carb-filled meals.

Social Benefits

A cheat day can make it easier to attend social events and family gatherings without feeling restricted. For example, you can plan a cheat meal around a special occasion, like a holiday dessert or a meal out with your partner.

It's important to note that while cheat days have potential benefits, they can also interfere with your state of ketosis and progress. If you choose to have a cheat day, it's recommended to keep it rare, opt for keto-friendly substitutes, and plan your meals carefully to stay within your macros and avoid overeating.

The cons of a cheat day on keto

While cheat days on keto can be a welcome break from a restrictive diet, they can also have several negative consequences. Here are some of the disadvantages of including a cheat day in your keto diet:

Disruption of Ketosis

One of the main drawbacks of a cheat day on keto is that it can disrupt the state of ketosis, which is crucial for the diet's effectiveness. Ketosis is a metabolic state where the body burns fat as its primary source of energy instead of carbohydrates. A single cheat meal can easily exceed the daily carb allowance and take the body out of ketosis, while a cheat day is almost certain to surpass the limit. It can then take several days to a week to get back into ketosis, depending on factors such as carb intake, metabolism, and activity levels.

Blood Sugar Spikes and Health Risks

Keto is known for stabilizing blood sugar levels. However, a sudden influx of carbohydrates on a cheat day can cause dangerous spikes in blood sugar levels, especially for individuals with diabetes. This can lead to potential health risks and even be life-threatening. The sudden increase in sugar can also cause a sugar crash, leaving you feeling sick, tired, bloated, and easily agitated. Additionally, it can affect your immune system and cause acne and other skin issues.

Weight Gain and Increased Cravings

When the body is thrown out of ketosis and switches to burning carbohydrates, it is more likely to store excess carbohydrates as fat, leading to weight gain. Cheat days can also reintroduce cravings for high-carb and sugary foods, making it harder to resist these foods in the future. The sudden increase in carbohydrates can also lead to a temporary gain in water weight.

Repeat Symptoms of Keto Flu

Exiting and re-entering ketosis can lead to experiencing symptoms similar to the "keto flu," including mild headaches and severe fatigue. These symptoms can be irritating and annoying, especially if you have already gone through the adjustment period when first starting the keto diet.

Guilt and Mood Swings

Cheat days on keto can often lead to feelings of guilt, confusion, and upset about your progress on the diet. The added carbohydrates from the cheat meal can cause bloating, making you look bigger or less healthy. This can affect your motivation and mental state, potentially leading to mood swings.

How to cheat on keto the right way

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.

The keto diet is very strict, and it can be difficult to stick to it 100% of the time. Cheat meals or days are common strategies for strict diets, and they can help you stay motivated and teach you how to have moderation as you build sustainable long-term health habits. However, cheat meals or days are discouraged on the keto diet because they can easily break ketosis.

• Opt for keto-approved cheat meals: Instead of cheating on your diet, try splurging on keto-friendly substitutes to curb your cravings. There are many recipes for ketogenic versions of popular meals, as well as packaged keto snacks and "cheat foods" on the market.
• Have cheat meals, not cheat days: It's easier to stay on top of your overall nutrition and calories with cheat meals compared to entire keto cheat days. One large cheat meal can add 1,000 or more calories to your day, while a whole cheat day will add much more and potentially undo all of your hard work.
• Plan your cheats: The easiest way to ensure your diet cheats don't ruin your progress is to plan for them. Pick which meals you're going to cheat on and budget some calories and carbs in advance. Prioritize certain events or favorite foods over random temptations that will always be there.
• Track your daily intake: Don't forget to track your calories and daily macros. If your cheats are blowing your weekly nutrition goals, you might end up gaining weight.
• Exercise: Exercise increases insulin sensitivity (your ability to handle carbs), so you can get back into ketosis faster.
• Keep portions small: This will prevent overeating. Instead of relying on willpower, make sure seconds aren’t within easy reach.
• Make it rare: Cheat days are not a daily thing. Space them out generously. The less you cheat, the less likely you’ll form bad eating habits.
• Make it count: Don’t waste your cheat meal on a handful of stale tortilla chips. Eat the foods you miss most, like that special holiday dessert.
• Avoid sugar: Sugary cheat meals will fuel sugar addiction and drive future cravings. Think long-term by using keto-friendly sweeteners like erythritol, stevia, and monk fruit.

Remember, the best diet for you is one that you can stick to. If you're finding that you're cheating on keto too often and having a hard time sticking to your diet consistently, it might be time to revisit whether or not this diet is right for you.

How to recover from a keto cheat day

Having a "cheat day" on your keto diet can be detrimental to your progress, but it doesn't have to be the end of the world. If you've cheated on keto, you're likely out of ketosis, and it can take anywhere from 12 hours to a week to get back into it. Here are some tips to recover from a keto cheat day and get back on track:

• Resume your keto diet immediately: The longer you avoid your low-carb routine, the harder it will be to get back on track.
• Try intermittent fasting: Combining intermittent fasting with the keto diet may help your body shift its fuel source from carbs to fat.
• Track your carb intake: Take note of your daily carb intake to ensure you don't underestimate it.
• Try a short-term fat fast: Fat fasts like egg fasts are very high-fat, low-carb diets meant to be brief and may help expedite ketosis.
• Exercise more: Physical activity depletes your glycogen stores, which are your body's stored form of carbs, thus promoting ketosis.
• Try a medium-chain triglyceride (MCT) supplement: MCTs are rapidly absorbed fatty acids that are easily converted into ketones.
• Test your ketone levels: Use tools like ketone breath meters, blood ketone meters, or keto urine strips to check if you've reached ketosis.
• Be mindful of your calorie intake: Remember that calorie control is likely the main reason you are losing weight, not ketosis. So, ensure you are still operating at a calorie deficit to continue losing weight.
• Plan your cheats: If you know a cheat day is coming up, plan for it. This way, you can ensure your nutrition and calories remain balanced.
• Opt for keto-approved treats: Instead of cheating on your diet, opt for keto-friendly substitutes to curb your cravings. There are many packaged keto snacks and "cheat foods" available in the market.
• Have cheat meals, not cheat days: It's easier to manage your overall nutrition and calories with a single cheat meal than a whole cheat day.
• Make it count: Don't waste your cheat meal on something insignificant. Eat the foods you miss the most or save them for special occasions.
• Make it rare: Space out your cheat days generously. The less you cheat, the less likely you'll form bad eating habits.
• Cheat close to exercise: Since exercise increases insulin sensitivity, you can get back into ketosis faster if you exercise after a cheat meal.

Remember, it's okay to treat yourself once in a while, but if you're finding it hard to stick to your keto diet consistently, it might be time to reevaluate whether this diet is right for you.

Tips to avoid cheating on keto

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.

Because the keto diet is very strict, it is natural to crave forbidden, carby foods. A cheat meal on keto can be something to look forward to as a tasty reward for your hard work. However, it is important to note that cheat meals or days disrupt ketosis.

• Practice mindfulness: Pay attention to your body, which may help you resist cravings and emotional eating.
• Plan out your meals and snacks: A solid dietary plan makes it less likely that you’ll get hungry during the day.
• Make your everyday diet enjoyable: Try incorporating different keto-friendly meals to vary up your diet and make it enjoyable.
• Keep tempting foods out of the house: Keeping treats and other tempting, high-carb foods out of sight can make cheating inconvenient.
• Have an accountability partner: A buddy or accountability partner can help you stay motivated to stick to your diet.
• Opt for keto-approved cheat meals: Instead of cheating on your diet, splurge on keto-friendly substitutes to curb your cravings.
• Have cheat meals, not cheat days: It is much easier to stay on top of your overall nutrition and calories with cheat meals compared to entire keto cheat days.
• Track your daily intake: Don't forget to track your calories and daily macros. If your cheats are blowing your weekly nutrition goals, you might end up gaining weight.

Frequently asked questions