Staying Keto: One Day Off Won't Hurt

The ketogenic diet is a popular, low-carb, high-fat eating style that puts your body into a state of ketosis, using fat for energy instead of carbs. While it can lead to weight loss, it is not recommended long-term unless for medical reasons. The keto diet is restrictive, and it's natural to crave forbidden, carby foods. A cheat day on keto can be a tasty reward for your hard work, but it may knock you out of ketosis, leaving you feeling sluggish and causing weight gain. To avoid this, you can limit your carb intake on cheat days, carefully measure your macros, or opt for keto-friendly substitutes. The key to transitioning off keto is to do it slowly and gradually, increasing your carb intake by 10-15 grams per day. This can help you avoid uncomfortable side effects and even improve your cholesterol levels and energy.

The pros and cons of cheating on keto

The ketogenic diet is a very-low-carb, high-fat eating style that puts your body into a state of ketosis, using fat for energy instead of carbs. While it can lead to weight loss, it is not recommended long-term unless for medical reasons. The keto diet is restrictive, and it can be challenging to say no to typical social foods and drinks. This is where "cheat days" come in.

Pros of Cheating on Keto

• Long-term sustainability: The most popular argument for cheating on keto is that it helps with long-term sustainability. The claim is that if you give yourself the flexibility to cheat occasionally, you're more likely to stay on the keto diet for longer.
• Psychological benefits: Research suggests that including a strategic diet cheat may have psychological benefits like reduced cravings and improved ability to stick to your meal plan overall.
• Motivation: Cheating on your diet can help you stay motivated and teach you how to have moderation as you build sustainable long-term health habits.

Cons of Cheating on Keto

• Kick you out of ketosis: Eating too many carbs will stop ketone production and kick you out of ketosis. This can interfere with your weight loss, fat loss, and other keto-related goals.
• Blood sugar spike: A cheat meal, especially if it's high in carbs, will raise blood sugar levels, and when blood sugar falls, energy falls too.
• Hunger: Low-carb diets stabilize hunger hormones, but when you bring back the carbs, you may bring back the hunger too.
• Addiction: Carb and sugar cravings can be signs of addiction. Cheating can strengthen these pathways, making it harder to avoid sugary treats in the future.
• Guilt: Guilt is a common consequence of keto cheating. Ask yourself: if you're going to feel bad later, is the cheat meal worth it?
• Weight gain: Binging or overeating on a cheat day can lead to weight gain and digestive issues.
• Nutritional deficiencies: Long-term ketogenic diets can result in nutritional deficiencies, especially a lack of fiber.
• Negative health impacts: In a small study, researchers found that keto cheat days could increase heart health risks among diabetics following a keto diet.

How to cheat on keto the right way

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 your body burns fat as its primary source of energy instead of carbohydrates.

The keto diet can be restrictive, and it is natural to crave forbidden, carby foods, especially if these are your favourite foods. A cheat meal on keto can be something to look forward to and a tasty reward for your hard work. However, it is important to be mindful of the consequences of cheating on keto, which can include disrupting ketosis, weight gain, and promoting unhealthy eating habits.

Opt for Keto-Approved Cheat Meals

The best way to approach cheat days is by not cheating on your diet at all and indulging in keto-friendly substitutes to curb your cravings. There are many keto-friendly recipes and packaged keto snacks available that can help you stay on course.

Have Cheat Meals, Not Cheat Days

It is easier to stay on top of your overall nutrition and calories by having a single cheat meal rather than a whole cheat day. A large cheat meal can add 1000 or more calories to your day, while a whole cheat day will add much more and potentially undo all your hard work from the week.

Plan Your Cheat Meals

The easiest way to ensure your diet cheats don't ruin your progress is to plan for them. Pick which meals you're going to cheat on and budget some calories and carbs in advance. Prioritize certain events or favourite foods over random temptations that will always be there. For example, if you know there is a social event coming up, have a rough idea of how you will plan to cheat and enjoy it without going overboard.

Make Cheat Meals Rare

Cheat days are not a daily thing. Space them out generously. The less you cheat, the less likely you'll form bad eating habits.

Make Cheat Meals Count

Don't waste your cheat meal on a handful of stale tortilla chips. Eat the foods you miss most, like a special holiday dessert.

Avoid Sugar

Sugary cheat meals will fuel sugar addiction and drive future cravings. Think long-term by using keto-friendly sweeteners like erythritol, stevia, and monk fruit.

Cheat Close to Exercise

Exercise increases insulin sensitivity (your ability to handle carbs), so you can get back into ketosis faster.

Return to Keto Quickly

The longer you avoid your low-carb routine, the harder it will be to get back on track. The best way to recover from a keto cheat day is to resume your low-carb keto lifestyle as soon as possible.

Don't Beat Yourself Up

If you cheat on keto, don't be too hard on yourself. What you do today is important, not what you did yesterday. Get back to eating healthy in the present, and the future will be bright.

How to transition off keto

Quitting the keto diet cold turkey can be harmful to your body, so it's important to transition off keto slowly and safely. Here are some tips on how to do that:

Have a Plan

It's important to have a strategy for what you will eat and how you will reintroduce carbs. Most people revert to their old eating habits, which may not be beneficial. Consult a dietitian if you're unsure about your goals and how to achieve them through your diet.

Get Familiar with Portion Sizes

After restricting carbs, you may be inclined to overindulge when you reintroduce them. Check the serving size and stick to that when you first start eating carbs again.

Start with Unprocessed Carbs

Choose plant-based carbs like whole grains, beans, legumes, fruits, and non-starchy vegetables instead of processed foods and sugary drinks.

Go Slow

Introduce carbs gradually to avoid gastrointestinal distress. Start with one carb-containing meal per day and see how your body reacts. If all goes well, slowly add carbs to another meal or snack.

Focus on Hard-to-Digest Carbs

When reintroducing carbs, opt for those that are high in protein and fibre, such as bean-based pasta, crackers with seeds, or sprouted bread. These will help prevent blood sugar spikes and give your body time to adjust.

Be Aware of the Sugar Pitfall

Avoid foods with more than 4 grams of added sugar. Also, be cautious of naturally occurring sugars in foods like honey and certain fruits, as these can still cause blood sugar spikes.

Gradually Scale Back Fat Intake

Since fat made up a large portion of your calories on keto, reduce your fat intake to make room for more carbs. Focus on healthy fats like avocado and olive oil, but decrease the amount to prevent excess calorie intake.

Add Back Carbs Slowly

If you've been eating about 20 grams of net carbs per day on keto, try adding 5-10 grams of carbs per day for a week and monitor your body's response. Continue adding small amounts of carbs and reassess until you reach a balance that allows you to maintain your weight loss.

Visit the Mediterranean

Consider transitioning to a Mediterranean diet, which is often recommended by dietitians. This diet includes high-fibre carbs, lean proteins, and healthy fats.

Avoid Previous Bad Habits

If you're trying to maintain your keto weight loss, be mindful of the types of carbohydrates you reintroduce. Avoid junk food and opt for nutritious, whole foods.

Select Fewer Processed Foods

Choose lean meats like fish and skinless poultry instead of processed meats like bacon, sausage, and lunch meats, which have been linked to increased cancer risk.

Boost Physical Activity

Increasing your activity level will help prevent weight gain. Consult your doctor or physician for advice on suitable exercises.

The physical effects of stopping keto

Stopping the keto diet, even for a day, can have various physical effects on the body. Whether these effects are positive or negative depends on the individual and their reasons for stopping keto. Here are some of the potential physical effects of stopping keto:

Blood Sugar Fluctuations

Coming off the keto diet can cause blood sugar spikes and crashes, especially after the first carb-moderate meal. This rollercoaster in blood sugar levels can lead to jitteriness, mood changes, hyperactivity, and fatigue. It is important to monitor how your body reacts and consult a doctor if any concerning symptoms arise.

Weight Gain

Weight fluctuation is a possibility when stopping keto, but it depends on various factors, including the individual's metabolism, diet, exercise habits, and the duration of the keto diet. Initially, much of the weight loss on keto is water weight, so reintroducing carbs and additional water can lead to rapid weight gain, which is mostly water retention.

Bloating and Intestinal Issues

The reintroduction of fibrous foods can lead to bloating and intestinal issues. Foods like beans and sprouted bread are nutritious, but the body may need time to adjust to digesting them again. These issues are typically temporary and should subside within a few days to a few weeks.

Increased Energy

Adding carbohydrates back into the diet provides the body with glucose, its main fuel source. This can result in increased energy levels, improved performance in workouts, and better mental concentration. The brain also uses glucose to function, so coming off keto may lead to improved memory and reduced "brain fog."

Increased Hunger

The high-fat and moderate-protein nature of the keto diet can suppress appetite. When stopping keto and introducing more carbs, individuals may feel hungrier after meals as they are digested faster. Pairing carbs with protein and fat can help slow down digestion and boost fullness.

Better Sleep

Reintroducing carbs, especially at night, can lead to more restful sleep. Eating carbs at dinner can increase overall carb intake while also improving sleep quality.

Improved Cholesterol Levels

The keto diet's restriction of fiber-rich fruits and abundance of meats high in saturated fat may negatively impact cholesterol levels. By slowly decreasing fat intake and increasing antioxidant-rich carbs, such as dairy, whole grains, fruits, and vegetables, individuals can work towards improving their cholesterol levels.

More Muscle Mass

The keto diet may not provide sufficient protein to maximize muscle synthesis, especially if the focus is primarily on fat intake. Going off keto and incorporating more lean proteins can lead to gains in muscle mass, which is essential for maintaining strength and mobility as we age.

Improved Gut Health

Increasing the consumption of higher-carb, anti-inflammatory foods like beans, lentils, whole grains, and fruits provides the body with more fiber. This can have a positive impact on gut health and help prevent constipation.

How to maintain weight loss after keto

It is important to remember that weight maintenance after keto looks different for everyone. However, there are some general guidelines and strategies that can help you keep the weight off in the long run. Here are some tips to maintain weight loss after keto:

• Don't go back to your old eating habits: The way you ate before might have contributed to weight gain and unhappiness. Returning to unhealthy eating habits will likely lead to regaining the weight you lost.
• Increase calories but stay keto: Weight loss occurs due to a calorie deficit. Once you reach your goal weight and want to maintain it, you can increase your calories while staying keto. This means continuing to avoid carbs and focus on high-fat, low-carb foods.
• Transition to low-carb or paleo: If you decide to reintroduce carbs, it is recommended to choose unprocessed carbs from plant-based sources like whole grains, beans, legumes, fruits, and non-starchy vegetables. Avoid binging on potatoes, rice, bread, and other high-carb foods.
• Consider cyclic keto: This approach involves leaving ketosis briefly each week by following a keto diet for 5-6 days, followed by 1-2 days of a higher-carb diet. This method is particularly suitable for high-intensity athletes who want to gain muscle or bulk up.
• Reintroduce carbs gradually: When increasing your carb intake, do it slowly and gradually to avoid gastrointestinal distress and weight gain. Start by adding carbs to one meal per day and observe how your body responds. Continue adding carbs to additional meals or snacks over several weeks.
• Be mindful of portion sizes: After restricting carbs on keto, you may be prone to overdoing them once you reintroduce them. Familiarize yourself with proper portion sizes and stick to them to avoid overeating.
• Monitor your weight and eating habits: Weigh yourself regularly, track your food intake, and practice portion control. This will help you spot any upward trends in weight gain and ensure you are making healthy food choices.
• Stay active: Incorporate physical activity into your daily routine, such as walking, resistance training, or hobbies that keep you active. A sedentary lifestyle is associated with various health risks, including depression, anxiety, and an increased risk of heart disease.
• Eat whole, unprocessed foods: Opt for natural, whole foods most of the time, as they tend to be more satisfying and filling while being nutrient-rich. Avoid demonizing certain foods, but rather observe how different foods make you feel and choose those that make you feel better overall.
• Get enough sleep: Chronic lack of sleep can negatively affect your metabolism and increase cravings for high-calorie and high-carb foods. Aim for sufficient and consistent sleep to support your weight maintenance efforts.
• Manage stress and emotional eating: Keep snacking to a minimum and address the underlying reasons for emotional eating. Find healthier coping mechanisms to manage stress and boredom instead of turning to food.
• Have a plan: Create a sustainable weight maintenance strategy that works for you. This may include continuing keto, transitioning to low-carb or paleo, or counting calories and macros. The key is to have a plan and stick to it to avoid falling back into unhealthy habits.

Remember, maintaining weight loss is a long-term commitment, and it may require some experimentation to find what works best for you. Be patient, consistent, and mindful of your body's responses to different approaches.

Now, to address your initial question, "Is it bad to go off keto for one day?"

It depends on your definition of "going off keto." If you strictly follow the keto diet and then consume a significant amount of carbohydrates in one day, you will likely experience some negative consequences. You may be kicked out of ketosis, which can interfere with your weight loss goals. Additionally, you may experience increased hunger, blood sugar spikes and crashes, and gastrointestinal distress.

However, if you gradually and occasionally increase your carb intake while still prioritizing healthy food choices, it may not be as detrimental. The key is moderation and ensuring that one day of higher carb intake does not turn into a long-term return to unhealthy eating habits.

In conclusion, while a single day of higher carb consumption may not be inherently bad, it is important to approach any deviations from the keto diet mindfully and ensure they fit into your overall weight maintenance strategy.

Frequently asked questions