Detoxing After Cheat Day: Strategies For Getting Back On Keto

If you've cheated on your keto diet, don't panic. It's not the end of the world, and it doesn't mean you've failed. In fact, a cheat day or a planned break from your diet can even be beneficial for some people. That being said, there are some important things to keep in mind if you want to get back on track and continue making progress towards your health and weight loss goals.

First of all, it's important to understand what happens when you cheat on keto. Eating a high-carb meal will likely kick you out of ketosis, the metabolic state where your body burns fat as its primary source of energy instead of carbs. This is because your body will use carbs as its preferred energy source if they are available. Additionally, cheating on keto can cause a spike in blood sugar levels, affect your fat adaptation, and lead to cravings and negative side effects like the keto flu.

If you've had a cheat day or meal, the best way to get back into ketosis is to strictly follow the keto diet again. This process can take a few days to a week, depending on your carb intake, metabolism, and activity levels. Here are some tips to help you get back on track:

- Try intermittent fasting: Combining intermittent fasting with keto may help your body shift its fuel source from carbs to fat.

- Track your carb intake: Keep a close eye on your daily carb intake to make sure you're staying within the recommended limits for ketosis.

- Try a short-term fat fast: Fat fasts like egg fasts are very high in fat and low in carbs, and they may help expedite ketosis.

- Exercise more: Physical activity depletes your glycogen stores, which are your body's stored form of carbs, promoting ketosis.

- Try a medium-chain triglyceride (MCT) supplement: MCTs are a rapidly absorbed fatty acid that's easily converted into ketones.

In addition to these strategies, it's important to be mindful of your mindset around cheating on keto. Instead of seeing it as a cheat, which has negative connotations, think of it as an off-plan day or a conscious choice to indulge in something you enjoy. This can help you maintain a positive and healthy relationship with food. Ultimately, the decision to cheat or not on keto is up to you, and it's important to listen to your body and do what works best for you.

Intermittent fasting

There are different ways to do intermittent fasting, but the most common method is called the 16/8 method. This involves fasting for 16 hours and restricting your food intake to an 8-hour window. This doesn't mean you have to skip meals, but rather condense them into that 8-hour window. For example, you could skip breakfast and have your first meal at noon, then stop eating by 8 pm. This would give you a 16-hour fast from the night before.

In addition to intermittent fasting, there are other things you can do to get back into ketosis after a cheat day. These include:

• Strictly following the keto diet: Focus on eating high-fat, low-carb foods and keep your carb intake below 20 net grams per day.
• Trying exogenous ketones: Consider adding supplements like MCT oil, which can help boost ketone levels.
• Tracking your daily intake: Use a macro-friendly app to track your calories, macros, and daily carb intake. This will help ensure you're staying within your limits.
• Exercising: Physical activity can help deplete your glycogen stores, which are stored carbs, and promote ketosis.

Track your daily intake

Tracking your daily intake is a crucial part of staying on track with your keto diet. Here are some tips to help you effectively monitor your intake and ensure you're staying within your desired macros:

• Utilise Technology: Take advantage of the numerous apps available for tracking your food intake. These apps can help you monitor your calorie and macro intake, ensuring you stay within your desired ranges. Popular options include Carb Manager and MyFitnessPal.
• Be Mindful of Portion Sizes: It's not just about what you eat but also how much you eat. Keep an eye on your portion sizes to avoid overeating, especially when it comes to calorie-dense foods like nuts, cheese, and fatty meats.
• Read Labels and Ingredient Lists: When purchasing packaged foods, take the time to read the nutrition labels and ingredient lists. This will help you make informed choices and ensure you're not accidentally consuming hidden carbs or sugars.
• Plan Your Meals: Meal planning and preparation can be a powerful tool for staying on track. Plan your meals in advance, including snacks, to ensure you have keto-friendly options readily available. This can help you make better choices and reduce the temptation to cheat.
• Be Aware of Hidden Carbs: Carbohydrates can sneak into your diet in unexpected ways. For example, some vegetables like potatoes and carrots are higher in carbs. Condiments, sauces, and even some dairy products can also contain hidden carbs. Be vigilant and read labels to avoid unintentionally consuming too many carbs.
• Track Your Progress: Regularly monitor your progress and how your body is responding to your diet. This can include tracking your weight, measurements, energy levels, and how your clothes fit. This will help you identify if any adjustments are needed and keep you motivated.
• Be Honest with Yourself: Honesty is essential when tracking your intake. Don't try to cheat the system by omitting certain foods or underestimating portion sizes. Be truthful in your tracking to get an accurate picture of your diet and make informed adjustments.

Opt for keto-approved cheat meals

Opting for keto-approved cheat meals is arguably the best way to approach cheat days. You can find a keto-friendly version of almost any popular meal, so you can stay on course.

• Swap in keto-friendly foods: Instead of eating chocolate chip cookies, eat keto chocolate chip cookies. Instead of wheat pasta, opt for low-carb zucchini pasta.
• Keep portions small: This will prevent overeating. Make sure seconds aren't within easy reach.
• Make it rare: Space out your cheat meals 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 the most, like a special holiday dessert.
• Avoid sugar: Sugary cheat meals will fuel sugar addiction and drive future cravings. Opt for keto-friendly sweeteners like erythritol, stevia, and monk fruit instead.
• Cheat close to exercise: Exercise increases insulin sensitivity, so you can get back into ketosis faster.

Have cheat meals, not cheat days

Cheating on your keto diet from time to time will not destroy your progress, especially if your primary goal is to lose weight. However, it is still not recommended to have entire cheat days, as this can easily undo your hard work. Instead, it is better to have a single cheat meal.

How to Cheat the Right Way

• Opt for keto-approved cheat meals.
• Have cheat meals, not cheat days.
• Plan your cheat meals.
• Track your daily intake.
• Focus on one cheat treat.
• Be mindful of what you're eating.
• Make your everyday diet enjoyable.

How to Recover from Cheat Meals

• Try intermittent fasting.
• Track your carb intake.
• Try a short-term fat fast.
• Exercise more.
• Try a medium-chain triglyceride (MCT) supplement.

Plan for your cheat meals

Planning for your cheat meals is a great way to stay on track with your keto diet. Here are some tips to help you plan and make the most of your cheat meals:

Choose Your Cheat Meals Wisely:

Be selective about your cheat meals. Opt for your favourite foods or special treats that you don't get to enjoy often. This way, you make the most of your cheat meals and satisfy your cravings. It's also a good idea to prioritise certain events or occasions over random temptations that will always be there.

Space Out Your Cheat Meals:

Instead of having frequent cheat meals, space them out to make them a rare treat. This will help you stay on track with your keto diet and prevent the formation of bad eating habits. You can decide on a frequency that works for you, whether it's once a week, once a month, or on special occasions.

Keep Portions in Check:

When indulging in a cheat meal, be mindful of your portions. Keeping portions small will help prevent overeating and make it easier to get back on track. Avoid having seconds easily accessible, so you're not tempted to overindulge.

Plan Your Cheat Meals:

Planning your cheat meals in advance can help you stay within your overall nutrition goals. If you know you have a social event or celebration coming up, plan ahead. This way, you can budget your calories and carbs accordingly and make informed choices.

Combine Cheat Meals with Exercise:

Exercising before or after your cheat meal can help utilise the extra carbs and prevent them from being stored as body fat. It also increases insulin sensitivity, helping you get back into ketosis faster. However, be careful not to over-exercise, as it can lead to stress and negatively impact your health.

Be Mindful of Your Choices:

Remember that cheating on your keto diet is a personal choice. If you decide to indulge in a cheat meal, be mindful of the consequences and how it might affect your progress. Ask yourself if the cheat meal is worth it, and be kind to yourself if you do decide to indulge.

Frequently asked questions