Cheat Day On Keto: How Far Back Will I Go?

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 diet is very strict, you may find yourself tempted by the occasional high-carb food.

A cheat day on keto can mean indulging in actual pasta, pizza, and other high-carb meals. While many dieters think of cheat days as a well-deserved reward, nutritionists say there are downsides. Some disadvantages of having a cheat day on keto include getting knocked out of ketosis and hindering further weight loss.

However, cheat days can also be viewed as a welcome break from a restrictive diet like keto, and they can have benefits for your physical and mental health. Ultimately, it is up to you whether you want to have a keto cheat day.

The pros of a cheat day

Cheat days can be beneficial for your physical and mental health. They can help you stay motivated and teach you how to have moderation as you build sustainable long-term health habits. Cheat days can also be used as a reward for staying on a healthy plan, and this can help you stay super focused on your eating and working out.

Cheat days can provide physiological benefits by increasing leptin levels in our bodies. Leptin is a hormone secreted by our fat cells to tell our brains that we’re full. However, our leptin levels can decline when we’re on a calorie-restrictive diet, and this can lead to more frequent binging and inevitable weight gain. Having planned binges can offset the drop in leptin by increasing leptin levels and balancing out the release of this hormone.

Cheat days can also be beneficial for your mental health. Days and weeks of eating only grilled chicken and vegetables can wear down even the most dedicated individuals. Cheat days can be used as a reward for hard work and adherence to a healthy diet. They can help to keep spirits high and maintain adherence during the week.

Additionally, cheat days can provide a sense of flexibility. If you give yourself the flexibility to cheat occasionally, you may be more likely to stick to a healthy diet for the long haul. This, of course, depends on the individual. Some people can take meals, days, or weeks off and then easily return to their diet. Others, however, may fall off the wagon and stay off.

The cons of a cheat day

Cheat days are common for strict diets, but they are not ideal for the keto diet. The keto diet relies on your body staying in ketosis, and a cheat day can easily break that. Here are some of the drawbacks of a cheat day on the keto diet:

It could take you out of ketosis

Eating a high-carb meal, even as an occasional treat, could take you out of ketosis. Ketosis is a metabolic state in which your body burns fat as its primary source of energy instead of carbohydrates. To stay in ketosis, you need to eat fewer than 50 grams of carbohydrates per day. Eating more than 50 grams can kick your body out of ketosis. As carbohydrates are your body's preferred energy source, your body will use them over ketone bodies, which are derived from fats, as soon as a sufficient number of carbs are available.

It affects your fat adaptation

Your body has to make changes, such as altering specific hormones and increasing enzyme production, to transition to a fat-burning state. Having a regular dose of glucose can prevent your body from becoming fat-adapted. This, in turn, could slow any progress made toward weight loss and fat loss goals, which is likely one of the main reasons you started the keto diet.

It could spike your blood sugar

The keto diet is often recommended for those with type 2 diabetes, cardiovascular disease, or poor cardiovascular health because it can help stabilise blood glucose levels. If you are following the keto diet for these health reasons, it is important to know that eating cheat meals can cause blood sugar levels to spike. Plus, since your glucose tolerance has depleted on keto, you are likely to experience a nasty sugar crash.

It causes cravings

A low-carb, high-fat diet like keto has been shown to reduce appetite and hunger cravings. While it does take an adjustment period to achieve these benefits, once your body becomes fat-adapted, you are less likely to feel hungry and experience sugar cravings throughout the day. By veering away from your keto meal plan and removing your body from a ketogenic state, you may find yourself craving carbohydrates and sugar more than before.

You could experience keto flu (again)

Fatigue, headaches, low energy, and bloating are all symptoms you might experience when transitioning to burning fat (instead of glucose) for energy. If you choose to eat a high-carb meal, know that you could experience these unwanted symptoms of keto flu again.

How to recover from a cheat day

So, you've had a cheat day on your keto diet. Now what?

First of all, don't beat yourself up about it. Dieting is hard, and it's natural to crave forbidden foods, especially if they're your favourites. Plus, a little flexibility can help you stay motivated and teach you how to have moderation as you build sustainable long-term habits.

However, it's important to get back on track as soon as possible. Here are some tips to help you recover from a cheat day and get back into ketosis:

• Intermittent fasting: This 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 last only a brief period.
• 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 a rapidly absorbed fatty acid that's easily converted into ketones.
• Test your ketone levels: The best way to know if you've reached ketosis is to test your levels. You can use tools like ketone breath meters, blood ketone meters, and keto urine strips.

In addition to the above, here are some tips to avoid cheating in the future:

• Practise mindfulness: This involves paying 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 your diet and make it more 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 can help you stay motivated to stick to your diet.

Remember, it takes several days to a week to get back into ketosis, depending on your carb intake, metabolism, and activity levels. So, be patient with yourself and don't give up!

Tips to avoid cheating

• Practice mindfulness: Being mindful involves paying attention to your body, which may help you resist cravings and emotional eating.
• Plan out your meals and snacks: Having a solid dietary plan makes it less likely that you'll get hungry during the day and give in to cravings.
• Make your everyday diet enjoyable: Try incorporating different keto-friendly meals to vary your diet and make it more 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.

If you do decide to have a cheat meal, it's best to do so close to when you exercise, as this increases insulin sensitivity (your ability to handle carbs), so you can get back into ketosis faster.

How to have a successful cheat day

A cheat day on a keto diet can be a great way to stay motivated and treat yourself. However, it's important to approach it in a mindful and informed way to avoid potential negative consequences. Here are some tips for making your cheat day a success:

• Mindset matters: Recognise that a cheat day is not about "cheating" or deceiving anyone but yourself. It's about making a conscious decision to indulge and enjoy some of your favourite foods outside of your regular keto diet. This mindset shift can help you make better decisions and take ownership of your food choices.
• Plan and limit cheat days: While cheat days can be a great reward, they are most effective when used sparingly. Space out your cheat days to make them a rare treat. This will help you stay on track with your keto diet and maintain your progress.
• Make it count: Choose your cheat meals wisely. Opt for foods you truly miss and crave, like a special dessert or a meal from your favourite restaurant. Avoid wasting your cheat day on random temptations that are always available.
• Keep portions in check: While it's a cheat day, be mindful of portions to prevent overeating. Enjoy your favourite foods in moderation to strike a balance between indulgence and healthy habits.
• Prioritise keto-friendly alternatives: Whenever possible, opt for keto-friendly substitutes to curb your cravings. There are plenty of delicious keto-friendly recipes and alternatives available, such as keto pizza, cookies, and desserts.
• Exercise after cheating: Exercise increases your body's ability to process carbs and can help you get back into ketosis faster. Plan your cheat day close to your workout days to take advantage of this effect.
• Get back on track quickly: Don't let a cheat day turn into a cheat week. Resume your regular keto diet as soon as possible to minimise disruptions to your progress. The longer you delay, the harder it may be to get back on track.
• Listen to your body: Everyone's experience with cheat days is unique. Pay attention to how your body reacts to certain foods and adjust your approach accordingly. If you find that cheat days consistently make you feel unwell, re-evaluate their place in your diet.
• Be mindful of potential drawbacks: Understand the potential consequences of a cheat day. It can temporarily kick you out of ketosis, affect your blood sugar levels, and trigger cravings. Be prepared to manage these effects and make informed decisions.
• Accountability and support: Share your plans for a cheat day with a trusted friend or accountability partner. They can help you stay motivated, provide support, and keep you accountable for getting back on track.
• Customise your approach: There is no one-size-fits-all when it comes to cheat days. Reflect on your goals, progress, and how your body responds to certain foods. Adjust your cheat day strategy accordingly to make it work for you.

Frequently asked questions