Strategies To Recover From A Keto Cheat Day

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 the body burns fat as its primary source of energy instead of carbohydrates. As the diet is very strict, it can be tempting to cheat and indulge in high-carb foods. Cheat meals or days are common strategies for strict diets, but they are not recommended for keto as they disrupt ketosis. To recover from a cheat day, it is important to resume the low-carb keto diet and there are several techniques that can help, such as intermittent fasting, fat fasting, and exercise.

Try intermittent fasting

Intermittent fasting is a healthy and effective way to help your body shift its fuel source from carbs to fat, which can help you get back into ketosis. Intermittent fasting involves following a rotating schedule of fasting and eating.

To start intermittent fasting, you can extend the nightly fast you already do when you're asleep. For example, you could choose lunch as your first meal of the day instead of breakfast, or skip dinner altogether. Most fasts last for 13-18 hours, but some experienced fasters try a full 24- or 48-hour fast.

During your keto reboot, it's important to increase your water intake. This helps you feel more full and reduces hunger cravings. It also ensures that your body doesn't become dehydrated, as it will be flushing out water when using up glycogen stores.

When increasing your water intake, be mindful of your electrolytes. Drinking too much water can flush out minerals from your body, so it's important to replace them with keto-friendly salty foods like roasted almonds, pepperoni, and olives, or by taking an electrolyte supplement.

Intermittent fasting is most effective when combined with exercise. This helps to deplete glycogen stores and transition your body to burning ketones for fuel. However, be careful not to overdo it, as overtraining will force your body to release stress hormones, which can raise blood sugar and cause muscle loss.

If you've been in ketosis for four or more weeks, you're more likely to return to it quickly. So, if you've cheated, don't stress—just get back on track with intermittent fasting and a strict keto diet, and you'll be back in ketosis in no time!

Track your carb intake

Tracking your carb intake is a crucial part of the keto diet. The keto diet is a very low-carb, high-fat diet that encourages ketosis, 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 net carbs per day. Net carbs are the number of carbohydrates that are absorbed into your body.

There are several ways to track your carb intake. Firstly, you can use a calorie-counting app, which provides an easy way to monitor your daily calorie and macronutrient intake. Popular apps for this purpose include MyFitnessPal, Cronometer, and Carb Manager, each of which has its own unique features. For example, Cronometer offers a curated food database with detailed information, while Carb Manager is tailored specifically for tracking net carbs. These apps can help you track your progress, ketone levels, insulin, and blood sugar over time.

Additionally, you can calculate net carbs manually by looking at nutrition labels. To determine the net carb content, you take the total number of carbohydrates and subtract the amount of dietary fiber and half the amount of sugar alcohols. For instance, if a food item has 20 grams of total carbohydrates, 8 grams of dietary fiber, and 5 grams of sugar alcohols, the net carb content would be 7 grams (20 - 8 - 5 = 7).

By tracking your carb intake, you can ensure you stay within the recommended limit of 50 grams of net carbs per day and maintain ketosis. This is crucial for achieving the weight loss and health benefits associated with the keto diet.

Try a short-term fat fast

A fat fast is a short-term, low-calorie diet that mimics the effects of fasting by putting your body into ketosis. During a fat fast, you will be consuming foods that will help your body enter ketosis. This is not a traditional fast, as you will not be abstaining from eating. Instead, you will be eating low-calorie, high-fat food items.

A fat fast usually lasts for 2-5 days, during which you eat 1,000-1,200 calories per day, 80-90% of which will come from healthy fats. This diet is very restrictive, so it is not recommended to follow it for more than 5 days.

• Eat high-fat meats/seafood such as bacon, sardines, and salmon.
• Consume oils like olive oil, coconut oil, avocado oil, and MCT oil.
• Include fats such as butter and lard.
• Eat eggs (whole), including deviled eggs and egg yolks.
• Avocados and olives are examples of high-fat fruits.
• Nuts and nut butter that are high in fat, such as macadamias or pecans, are good choices.
• You can have a small amount of low-carb vegetables served with butter and oil.
• Include high-fat dairy, including heavy whipping cream and cream cheese.

Remember, fat fasts are intended only for a very short period of time and should not exceed 5 days. Fasting longer than the recommended period may put you at risk of becoming deficient in essential nutrients.

Exercise more

Exercise is a great way to recover from a keto cheat day. It can help you get back into ketosis faster and promote overall health. Here are some tips to incorporate more exercise after a cheat day:

Increase Your Exercise Routine

Don't think of exercise as a punishment for cheating on your diet. Instead, view it as a positive and beneficial activity for your body and mind. To promote ketosis, try increasing your exercise routine by a notch. For example, add an extra 10 minutes to your yoga practice, do a few more reps during your workout, or run a few extra blocks. This will help your body use up those carb reserves and supply your muscles with the fuel they need. Just be careful not to overdo it, as overtraining can lead to the release of stress hormones, which can have negative effects on your blood sugar and muscle mass.

Practice Intermittent Fasting

Intermittent fasting is an effective way to use up your glycogen stores and promote ketosis. You can extend your nightly fast by choosing lunch as your first meal of the day or skipping dinner. Most fasts last between 13 and 18 hours, but some experienced fasters may opt for a 24- or 48-hour fast. During your fast, be sure to increase your water intake to stay hydrated and flush out toxins.

Train with Heavy Weights

Training with heavy weights on your cheat day improves your muscles' ability to absorb carbohydrates in the hours following your workout. Aim to do a heavy session first thing in the morning, before you've eaten anything. Perform three sets of compound exercises such as deadlifts, squats, bench presses, bent-over rows, and overhead presses. Choose weights that allow you to complete at least five repetitions but no more than eight. This will increase your body's ability to burn a higher number of calories throughout the day.

Include Bodyweight Sessions

As the day goes on and your cheat meals add up, the protective effect of your morning workout may start to wear off. To prevent your body from storing those extra carbs as fat, include a quick bodyweight session before each big meal after midday. Sneak in 30 to 40 push-ups or wall presses before sitting down to eat. This will open up metabolic pathways that direct energy into your muscles instead of fat storage.

Stay Consistent

Consistency is key when it comes to exercise. Every form of exercise, regardless of intensity or duration, contributes to your overall well-being. Even if you've had a cheat day, resist the urge to over-exercise to compensate for the extra calories. Instead, choose an activity you enjoy and work out for a duration that feels manageable. This positive mindset will help you stay motivated and consistent with your exercise routine.

Try a medium-chain triglyceride (MCT) supplement

Medium-chain triglycerides (MCTs) are a rapidly absorbed type of fatty acid that can be easily converted into ketones. They are typically derived from coconut or palm kernel oil and are available as supplements.

MCT molecules are smaller than those in most other fats, which are long-chain triglycerides (LCTs). This makes MCTs easier to digest and absorb into the bloodstream, providing quick energy.

MCTs can be beneficial for those on the keto diet as they can help the body produce more ketones. Additionally, MCTs may allow you to eat more carbohydrates, such as fruits and vegetables, while still remaining in ketosis.

However, it is important to note that MCTs are high in calories and consuming too much can lead to weight gain. They may also raise your cholesterol levels and stimulate the release of hunger hormones, which can lead to overeating. Therefore, it is recommended to consume no more than four to seven tablespoons of MCTs per day, spread throughout the day.

If you are considering adding MCT supplements to your keto diet, it is always a good idea to consult with a healthcare professional first to ensure that it is safe and appropriate for you.

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