Cheat Meals On Keto: Friend Or Foe?

It's important to note that the term 'cheating' is not a good way to describe this situation, as it implies that you are doing something wrong. A better term would be 'going off plan'.

If you are on the keto diet, a cheat meal will most likely take you out of ketosis. This can lead to weight gain, as your body will be back in fat-storing mode. It can also cause a spike in your blood sugar, which is not ideal if you have type 2 diabetes, cardiovascular disease, or poor cardiovascular health.

Cheating can also cause cravings, and if you are a sugar addict, it can be dangerous. It is important to remember that cheating on your diet is ultimately cheating yourself.

However, some people find that having a cheat meal or day helps them stick to their diet in the long run. It can reduce the feeling of deprivation and make you more flexible.

If you do decide to cheat, it is important to be mindful of the potential side effects and to get back on track as soon as possible.

Cheat meals can kill your progress

If you are following the keto diet because of health reasons, it is important to know that eating cheat meals can cause blood sugar levels to spike. This can be dangerous if you are keeping diabetes at bay with your low-carb or keto diet. When you eat too many or the wrong type of carbs, your blood sugar can increase to unwanted high levels. Over the long run, you can increase the risk of long-term complications like blindness, dementia, amputations, etc.

Cheating can also cause cravings. By veering away from your keto meal plan and removing your body from a ketogenic state, you may find yourself craving carbs and sugar more than before.

If you are fasting intermittently, cheating can be particularly detrimental. Doing so will take the edge off your hunger without knocking you out of the fat-burning state intermittent fasting delivers.

Cheating can also have psychological effects. One of the most annoying effects of cheating is that you often don't feel great after having cheated. In addition to weight gain, blood sugar spikes, and so forth, your mood can suffer – enthusiasm, focus, and confidence fall.

Finally, if you are a sugar (or carb) addict, it’s potentially really dangerous to cheat. Sugar addiction is likely real. Many scientists agree that sugar is psychoactive – it triggers the reward centers in your brain (similar to other addictive drugs). As a result, relapse can be immediate.

You will gain water weight

When you eat a cheat meal on keto, you will gain water weight. This is because eating a high-carb meal puts your body back in fat-storing mode. This can lead to immediate weight gain as your body holds on to more water weight.

The amount of water weight you gain will depend on how many carbs you eat during your cheat meal. If you eat a lot of carbs, you may gain several pounds of water weight. This water weight can be difficult to lose and may take several days to a week to get rid of.

In addition to water weight gain, cheating on keto can also lead to increased hunger and cravings. This is because carbs can lead to hunger and cravings, causing you to eat more. This can further contribute to weight gain.

It is important to note that the effects of a cheat meal on keto can vary from person to person. Some people may find that they gain a lot of water weight, while others may not see much of a difference. It is also important to consider the frequency of cheat meals. If you are cheating on keto regularly, the effects may be more pronounced and difficult to recover from.

Overall, if you are following a keto diet, it is important to be mindful of the potential consequences of cheat meals, including water weight gain.

You will crave carbs

It's normal to crave carbs when you're on a keto diet. It's one of the side effects of cheating, and it can be a challenge to resist the temptation. However, there are ways to manage these cravings and stay on track with your keto diet.

When you eat carbs, your body releases serotonin, a hormone that makes you feel good. It's like a reward system that makes you want to eat more carbs. On the other hand, when you cut down on carbs, your body has to adjust, and you may experience withdrawal symptoms, including cravings.

• Plan your cheats: If you know you're going to cheat, plan it. This will help you stay focused and avoid impulsive decisions.
• Be mindful of your progress: Remind yourself of the benefits of being on a keto diet and how far you've come. This can help you stay motivated and resist cravings.
• Find keto-friendly alternatives: There are many keto-friendly alternatives to carb-loaded foods. For example, you can make keto pizza, bread, or desserts. These alternatives can help you satisfy your cravings without kicking you out of ketosis.
• Delay tactics: If you're tempted to eat a carb-loaded food, tell yourself you can have it later. Load up on keto-friendly foods first, and you may find that your craving diminishes.
• Low-carb snacks: Keep low-carb snacks with you at all times. When a craving strikes, eat a low-carb snack to satisfy your hunger and avoid high-carb temptations.
• Cheat with fat: If you're intermittent fasting and tempted to break your fast, do it with pure fat, such as coconut oil or butter in coffee or tea. This will take the edge off your hunger without knocking you out of ketosis.
• Listen to your body: Keto teaches you to listen to your body and make conscious decisions about food. Ask yourself if the particular food and the experience are worth it.
• Cyclical ketogenic diet (CKD): On CKD, you eat a strict keto diet for five days and then follow a high-carb approach on the weekends. This can make keto more mentally manageable for some people.
• Keto-friendly comfort foods and desserts: With the growing popularity of keto, there are endless recipes for keto-friendly comfort foods and desserts. These recipes use healthy, low-carb ingredients so you can enjoy your favorite treats without feeling restricted.

Remember, it's ultimately your decision whether to have a keto cheat day. Assess the situation, consider the physical side effects, and decide if there's a healthier alternative approach. Listen to your body, take note of which foods make you feel good, and make conscious decisions about cheating.

You will feel sluggish

When you cheat on your keto diet, you may experience a setback of symptoms that you had when you first started the diet. These symptoms can include fatigue, headaches, low energy, and bloating. You may also experience cravings for carbs and sugar, and your body may have trouble getting back into ketosis. All of these factors can contribute to a feeling of sluggishness.

If you decide to have a cheat meal or day, it is important to be mindful of the potential consequences and to plan accordingly. For example, if you know that you will be having a cheat meal, try to eat plenty of leafy greens and high-quality protein throughout the day to help minimize the impact. It is also a good idea to test your ketone levels to know if you have been kicked out of ketosis and to help you get back on track.

Cheating on the keto diet can also affect your mental state. You may experience a drop in mood, enthusiasm, focus, and confidence. This can make the decision to cheat seem questionable in hindsight.

Ultimately, the decision to cheat on the keto diet is a personal one. Some people find that occasional cheats help them stick to the diet in the long run, while others find that cheating makes it harder to get back on track. It is important to listen to your body and make decisions that are right for you.

You will be out of ketosis

Cheating on your keto diet will take you out of ketosis. If you're following the keto diet because of health reasons, it's important to know that eating cheat meals can cause blood sugar levels to spike. If you're keeping diabetes at bay with your low-carb or keto diet, cheating is generally a bad idea. When you eat too many or the wrong type of carbs, your blood sugar can increase to unwanted high levels. Over the long run, you can increase the risk of long-term complications like blindness, dementia, amputations, etc.

How to get back into ketosis

If you have cheated and want to get back into ketosis, it's important to get right back on the low-carb track. Anticipate extra hunger and cravings and prepare yourself for the extra hunger and extra cravings that typically come after cheating. It's also a good idea to test your ketone levels to know if you've been kicked out of ketosis.

How to avoid cheating

• Keep quality low-carb emergency food in your car, purse, or briefcase so you never cheat because you are starving.
• Make low-carb substitutes.
• Cheat your mind with this delay tactic: if you're tempted to eat something, tell yourself that you can have it, but you're going to eat something else first. Then, load up on scrambled eggs and crispy bacon and other low-carb favourites.
• If you're fasting intermittently, cheat with fat.
• Follow a Cyclical Ketogenic Diet (CKD).
• Enjoy keto desserts and comfort foods.
• Experience life without feeling restricted.

Frequently asked questions