Brenda Khan
The ketogenic diet is a low-carb, high-fat diet that aims to keep the body in a state of ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet can be effective for weight loss and has potential health benefits, it can be challenging to maintain, and cheat days or meals may occur. After a keto cheat day, the body is kicked out of ketosis and will need to readjust to using fat as its primary fuel source. The time it takes to recover from a keto cheat day and return to ketosis can vary depending on individual factors such as diet, lifestyle, and exercise habits.
On average, it takes about 24 to 48 hours to get back into ketosis after a cheat day. However, this can be faster or slower depending on various factors. For example, if someone has been in ketosis for a longer period before cheating, they may recover more quickly. Additionally, engaging in extended intermittent fasting (>16 hours), exercising, and staying committed to the keto diet after a cheat day can help speed up the recovery process.
It's important to note that a single keto cheat day will not have a significant impact on long-term weight loss goals, and it's okay to indulge occasionally without ruining progress. However, frequent cheat days or meals can kick someone out of ketosis for a more extended period and may hinder their overall progress. Therefore, it's crucial to get back on track with the keto diet and maintain a consistent routine to minimize the impact of cheat days.
| Characteristics | Values |
|---|---|
| Time to recover from keto cheat day | 1-3 days |
| Factors affecting recovery time | How long you've been in ketosis, whether you exercise, whether you do intermittent fasting, how much you cheated, etc. |
| Tips to recover quickly | Fasting, exercise, drinking apple cider vinegar, drinking mineral water, eating healthy fats, etc. |
Fasting
- Intermittent fasting: Try an intermittent fasting approach, such as OMAD (one meal a day) or eating within an 8-hour, 6-hour, or 4-hour eating window. For example, you can do one 24-hour fast and then eat within a shorter time window on the following days. This will help deplete your body's glucose stores and encourage it to use fat as fuel.
- Extended fast: If you can handle a longer fast, try extending your fast beyond 24 hours. This will give your body more time to process the glucose and get back into ketosis.
- Fasting duration: It's important to listen to your body and not overdo it. While a 24-hour fast can be beneficial, you don't need to fast for days. Find a duration that works for you and your lifestyle.
- Hydration: Make sure to stay hydrated during your fast. Drink plenty of water, and you can also include coffee or tea. Avoid consuming anything with calories, as this will break your fast.
- Electrolytes: During a fast, your body can flush out electrolytes, so it's important to replenish them. Consider drinking mineral water or bone broth, or snacking on salty keto-friendly foods like roasted almonds, pepperoni, or olives.
- Break your fast wisely: When it's time to break your fast, focus on high-fat meals and snacks. Aim for meals that are around 70-80% fat. This will help you get back into ketosis faster and curb any remaining carb cravings.
- Be mindful: Fasting can be challenging, so be mindful of your body's signals. If you start feeling unwell or extremely hungry, it's okay to break your fast early and listen to your body's needs.
Remember, the key to getting back into ketosis after a cheat day is to deplete your body's glucose stores and encourage it to start using fat as fuel again. Fasting is an effective tool to achieve this, but always listen to your body and make sure you stay hydrated and nourished.
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Exercise
There are a few ways to incorporate exercise to get back into ketosis. Firstly, it is recommended to exercise on the day of and/or after your cheat day. This can include getting some additional movement into your day, such as going for a jog or adding 10 minutes to your typical routine. This will help your body use up those extra carbs faster.
Secondly, you can try strength training workouts, such as a 30-minute weight training session, which can be an effective way to get rid of the excess carbs and sugar consumed during a cheat day.
Thirdly, exercising before your cheat day can be a strategic way to minimise the impact of the cheat meal. By ensuring your glycogen stores are empty before consuming a high-carb meal, you can prevent excess carbohydrates from being turned into fat.
It is important to note that you should not over-exert yourself or punish yourself with intense exercise after a cheat day. Simply incorporate some additional movement into your routine and allow your body to use up those extra carbs.
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Ketone measurement
If you want to be certain that you're back in ketosis, you can measure your ketone levels using a breath analyser or urine strips. Breath analysers can measure the amount of acetone—a type of ketone—that you breathe out. While urine strips are a cheaper option, they are not as reliable as breath analysers.
The only way to know for sure that you're in ketosis is by testing your blood. Blood testing measures beta-hydroxybutyrate (BHB), one of the three different ketones produced by your body. Blood testing is widely considered the most accurate and reliable method, but it is also the most costly.
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Keto-friendly snacks
While it may take a few days to get back into ketosis after a cheat day, there are plenty of keto-friendly snacks to help you get back on track. Here are some ideas for keto-friendly snacks, divided into a few categories.
Savoury Snacks
- Salami chips
- Bacon-wrapped scallops
- BLT egglets
- Rosemary keto crackers
- Keto tortilla chips
- Keto taquitos
- Keto burger fat bombs
- Pesto-stuffed burrata bombs
- Meatball sliders
- Dill pickle wraps
- Tuna cucumber bites
- Devilled eggs with cream cheese
- Flax crackers with cheese
- Stuffed mushrooms
- Veggie sticks with guacamole or nut butter
- Olives
- Nuts and seeds
- Hard-boiled eggs
- Cheese
Sweet Snacks
- Keto cookie dough bars
- Keto chocolate chip cookies
- Keto peanut butter sandies
- Keto ice cream
- Peanut butter cup fat bombs
- Keto cookies and cream fat bombs
- Keto Oreo cookies
- Keto cereal
- Avocado chips
- Keto fruit leather
- Keto granola bars
Drinks
- Keto smoothies
- Bone broth
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Intermittent fasting
It is also crucial to resume a strict keto diet after a cheat day. This means limiting your net carbs to around 20-25 grams per day and ensuring that 70-80% of your daily calorie intake comes from fat.
The time it takes to recover from a keto cheat day varies depending on individual factors such as metabolic flexibility, age, activity level, and the amount of carbs consumed. It can take anywhere from two days to over a week to get back into ketosis.
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Frequently asked questions
It can take anywhere from 12 hours to a week to recover from a keto cheat day and get back into ketosis. The time taken depends on factors such as how long you've been in ketosis, the type and amount of carbs consumed, your body's response, and whether you exercise or fast after the cheat day.
During a keto cheat day, you consume meals high in carbohydrates, which can kick you out of ketosis. Your body will temporarily shift its energy source from fat to carbs, leading to a blood sugar spike and a stop in ketone production.
To speed up recovery and get back into ketosis, you can try intermittent fasting, exercise, or supplementing with ketones. It's also important to stick to the keto diet and avoid turning a cheat day into a cheat week.
Some keto-friendly snack options include nuts, seeds, beef jerky, and sunflower oil. It's important to check nutrition labels and choose options low in sugar and carbs.
Having a keto cheat day once a week is not recommended as it can hinder your progress and make it difficult to get back into ketosis. Instead, plan your cheat days for special occasions or once a month/quarter.
