Cheating Keto: Weight Spikes And What To Expect

The ketogenic diet is a low-carb, high-fat eating plan that aims to achieve ketosis, a metabolic state where the body burns fat instead of carbohydrates for energy. While the keto diet is popular for its weight loss effects, it is very restrictive, and cheating with the occasional high-carb meal or day can be tempting. The impact of cheating on keto depends on various factors, including the duration and extent of the cheat, individual differences, and activity levels.

Cheating on keto can lead to a temporary weight gain, primarily due to water retention and increased glycogen stores. The weight gain varies depending on the duration of cheating. For example, cheating for one meal may result in a 2-pound weight gain, while a weekend of cheating could lead to a 4-pound gain. However, these weight fluctuations are typically due to increased water weight and glycogen stores rather than increased body fat.

In addition to weight gain, cheating on keto can also cause a blood sugar spike, a sugar crash, lethargy, fatigue, and a temporary halt in ketone production. It may take several days to a week to resume ketosis and return to the pre-cheat weight, depending on the individual's carb intake, metabolism, and activity levels.

Weight gain

If you're following the keto diet and you cheat, you may gain weight. The amount of weight gained depends on how long you cheat for and how often. For example, if you cheat for one meal, you might gain 2 pounds; if you cheat for a day, you might gain 4 pounds; and if you cheat for a weekend, you might gain 4 pounds. The longer you cheat, the more weight you're likely to gain.

However, this weight gain is not necessarily permanent. In some cases, people have reported losing the weight they gained after cheating within a few days. This suggests that the weight gain may be temporary and due to factors such as water retention or increased glycogen stores.

Cheating on the keto diet can also lead to other negative side effects, such as increased cravings, lethargy, fatigue, and a sugar crash. It can also kick you out of ketosis, which may stall your weight loss progress. Therefore, if you're following the keto diet for weight loss, it's important to be mindful of the potential consequences of cheating and to try to stick to the diet as closely as possible.

That being said, occasional cheat meals or days are not necessarily detrimental to your progress, especially if your primary goal is weight loss. As long as you don't go overboard and you maintain an overall calorie deficit, you can still achieve weight loss results. Additionally, cheat meals can have psychological benefits, such as reduced cravings and increased motivation to stick to your diet.

To minimise the impact of cheating on the keto diet, it's recommended to opt for keto-approved cheat meals, have cheat meals instead of cheat days, and plan your cheats in advance. Additionally, tracking your daily intake, staying physically active, and practising mindfulness can help you manage cravings and stick to your diet.

Blood sugar spikes

The impact of a cheat meal or day on blood sugar levels can vary depending on the individual and the duration of the keto diet. For those who have been following the keto diet for an extended period, returning to ketosis may be faster compared to someone who is not fully fat-adapted. Additionally, the number of carbs needed to exit ketosis can differ from person to person. However, any high-carb meal exceeding the recommended daily carb limit will likely disrupt ketosis.

To recover from a blood sugar spike after cheating on a keto diet, it is recommended to resume the low-carb keto lifestyle. Intermittent fasting, increasing water and electrolyte intake, exercising, and consuming exogenous ketones can aid in returning to ketosis. It may take several days to a week to re-enter ketosis, depending on carb intake, metabolism, and activity levels.

It is important to note that while an occasional cheat meal or day may not completely derail weight loss progress, frequent cheat days can promote unhealthy eating habits and have potential health risks, especially for individuals with specific health conditions such as diabetes. Therefore, it is advisable to prioritize long-term sustainable eating habits and have a plan for meals and snacks to minimize the impact of cheating on keto.

Temporary water weight gain

The amount of weight gained depends on how long you've cheated for, and it can be anywhere from two to eleven pounds. The longer you cheat, the more weight you gain. However, this weight gain is temporary, and it takes the body anywhere from two to ten days to get back to the pre-cheat weight.

To get back to your pre-cheat weight, you need to resume your low-carb keto lifestyle and wait for a few days. Other tips include tracking your carb intake, trying intermittent fasting, and exercising more.

Intense sugar crash

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. Sugar crashes can cause undesired symptoms that can disrupt productivity and energy levels throughout the day.

Symptoms of a Sugar Crash

• Trouble concentrating
• Crankiness and irritability
• Blurred vision
• Lack of energy
• Weakness
• Confusion
• Abnormal behaviour
• Impaired speech
• Clumsiness
• Nightmares or crying out during sleep

Preventing a Sugar Crash

• Eat a variety of foods: Keep blood glucose levels consistent by balancing meals with appropriate amounts of protein sources, fibre, and fats.
• Eat simple sugars with other meals: If you're going to consume simple sugars, eat them with or after other meals to ensure you're also getting fat, fibre, and protein.
• Eat less but more often: Consume smaller portions every two to three hours. Continue to eat three meals a day but incorporate two to three snacks in between.
• Don't restrict any foods: Avoid overindulging, but enjoy a variety of foods, drinks, and desserts in moderation.
• Plan your meals: Ensure each meal or snack includes a proper balance of carbohydrates, protein, and fat.

Treating a Sugar Crash

If you're experiencing a sugar crash, the short-term solution is to eat 15 grams of a carbohydrate. If your symptoms don't improve after 15 minutes, eat another 15 grams.

Lethargy and fatigue

If you are experiencing lethargy and fatigue after cheating on the keto diet, it is likely that you have exited ketosis and will need to take steps to re-enter this state. This process can take several days to a week, depending on your carb intake, metabolism, and activity levels.

To recover from a keto cheat day and combat lethargy and fatigue, you can try the following:

• Increase your salt intake by salting your food or adding a bouillon cube or bone broth to your water.
• Ensure you are in a state of ketosis by restricting your daily net carbohydrate intake to less than 20 grams.
• Calculate your daily calorie needs and ensure you are not in a large calorie deficit.
• Increase your water intake to stay hydrated and prevent dehydration, which is a key sign of keto flu.
• Increase your electrolyte intake, including sodium, magnesium, and potassium.
• Try intermittent fasting to help your body use up its glycogen stores and enter ketosis.
• Exercise more to deplete your glycogen stores and promote ketosis.

Frequently asked questions