Cheating On Keto: Is It Ever Okay?

The ketogenic diet, or keto, is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet can be an effective way to lose weight and improve health, it is very restrictive, and many people wonder if they can occasionally cheat and indulge in high-carb foods. So, is it okay to cheat on keto?

Cheat days kick you out of ketosis

Cheat days on the keto diet will bring you out of ketosis. Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. To enter this state, you need to drastically reduce your carbohydrate intake and replace it with fat. This can be tricky, and it does take time and effort to get into this state in the first place.

When you reintroduce restricted items, especially in large quantities (as they would be on a cheat day), it can really impact the body's fat-burning state. It can take several days to get back on track and re-enter ketosis, and you may experience keto flu symptoms, including headaches, bloating, grogginess, nausea, fatigue, stomach pain and body aches, brain fog, and mood swings.

Even one bite of a cheat meal could be enough to kick you out of ketosis, depending on what it is. As soon as you introduce carbohydrates to your system, the body will use them for fuel instead of burning stored fat.

The Downsides of Cheat Days

• You will likely fall out of ketosis.
• You will have to work hard to get back into ketosis, and you may experience keto flu symptoms.
• You won't be reaping the benefits of the keto diet, such as fat-burning.
• Your blood sugar will spike, which can be dangerous, especially if you have diabetes or other digestive issues.

Cheating impacts your fat-burning and cravings

When you cheat on the keto diet, you're no longer reaping the benefits of keto, such as fat-burning. After working hard to get your body adapted to the new diet, you may have to decide whether it's worth thwarting those efforts for a few carbs.

According to Hillary Cecere, RDN for Eat Clean Bro, "I would not recommend a cheat day on the ketogenic diet. Carbs are the body's preferred energy system, so if carbs are introduced, the body will use them instead of ketones. Once you are out of ketosis, a ketogenic diet would have to be reintroduced, and it may take 2 to 3 days to introduce ketosis again."

When you're out of ketosis, your body is no longer in a fat-burning state. Instead, it's burning the carbohydrates and sugars in the foods you're consuming. This can also cause cravings, which will impact your willingness to stick to the diet.

Cheat days can also cause your blood sugar to skyrocket, which can be dangerous, especially if you have diabetes or other digestive issues.

Your blood sugar will skyrocket

The keto diet is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis. In ketosis, your body burns fat for energy instead of carbohydrates, its preferred source. To achieve ketosis, you must drastically reduce your carbohydrate intake and replace it with fat. This reduction in carbs leads to significant drops in blood sugar and insulin levels, which offer health benefits, especially for people with diabetes or prediabetes.

However, a "cheat day" on the keto diet can disrupt this process and cause your blood sugar to skyrocket. When you reintroduce restricted foods, especially in large quantities, it can significantly impact your body's fat-burning state and kick you out of ketosis. Cheat days can lead to a rise in blood sugar levels, even to dangerous levels, which can be particularly harmful to individuals with diabetes or other digestive issues.

The spike in blood sugar occurs because the body prioritizes carbohydrates for fuel when they are reintroduced. This shift causes your body to revert to burning glucose instead of fat, disrupting the benefits of ketosis. The extent of this disruption depends on the amount and type of carbohydrates consumed during a cheat day. Even a small amount of certain foods, such as juice, soda, or candy, can quickly push you out of ketosis.

To avoid these negative consequences, it is recommended to limit cheat meals or days and be mindful of the types and amounts of carbohydrates consumed. Small portions of high-carb foods and rare cheat days can help minimize the impact on your blood sugar and ketosis state.

It takes a few days to get back into ketosis

Cheat days on the keto diet can have some negative consequences. Firstly, they can kick you out of ketosis, which is the state where your body burns fat for energy instead of carbohydrates. It can take a bit of time and effort to get into ketosis, and cheating on the diet may require you to start over, potentially causing feelings of grogginess or discomfort known as the "keto flu".

Cheat days can also impact your fat-burning abilities and increase cravings, which may affect your willingness to stick to the diet. Additionally, cheat days can cause a spike in blood sugar levels, which can be dangerous for individuals with diabetes or other digestive issues.

It generally takes one to three days to get back into ketosis after a cheat day, but this can vary depending on the individual and the level of carb restriction. If you are used to restricting carbs and then suddenly introduce a significant amount, it may take longer to get back into ketosis. Similarly, if you consume a large number of carbs on a cheat day, it will likely take extra time to get back on track.

The time it takes to get back into ketosis also depends on the amount of glycogen stored in the body. The body stores blood sugar as energy in the blood, liver, and muscles. The more glycogen you have stored, the longer it will take for your body to burn through it and return to ketosis.

It's important to note that everyone's metabolism is different, so there will be variations in how long it takes for an individual to enter ketosis. Additionally, certain factors such as age, basal metabolic rate, and illnesses affecting the thyroid can influence the timeline.

Tips for getting back into ketosis

• Fasting: Reducing your carb intake during the first 24 hours and the following few days after a cheat day can help deplete your glycogen reserves and speed up the process of getting back into ketosis.
• MCT oil supplements: Medium-chain triglyceride (MCT) oil supplements have been found to aid in faster ketosis induction.
• Intermittent fasting: Practicing intermittent fasting, such as limiting food intake to an 8-hour window and fasting for the remaining 16 hours, can help you enter ketosis faster.
• Blood, urine, and breath tests: These can help determine if you're back in ketosis by measuring ketone levels.
• Certain symptoms: Increased thirst, dry mouth, frequent urination, and decreased hunger or appetite may indicate that you're back in ketosis.
• Modify your diet: Focus on limiting carb consumption to around 20-50 grams per day and increasing your intake of healthy fats, such as meat, fish, eggs, nuts, and healthy oils.
• Exercise: Physical activity can deplete glycogen stores and encourage the production of ketones.
• Track your carb intake: Monitoring your carb intake can help ensure you're staying within the recommended range and not exceeding your limits.

Remember, it's important to consult a healthcare professional before starting any restrictive diet like keto, especially if you have underlying health conditions.

You may experience keto flu symptoms

The keto flu is a group of symptoms reported by people starting a ketogenic diet, also known as the keto diet. It is your body's response to entering ketosis, which can often mimic flu symptoms. The keto flu is your body's way of adapting to carbohydrate withdrawal. The sudden switch from using carbs and glucose as fuel to using fat as fuel can be confusing for your body.

The symptoms of keto flu usually appear within the first two days of starting the diet and can last for at least a week, and in some cases, several weeks. Symptoms can range from mild to severe and may include:

• Diarrhea or constipation
• Headaches
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Fatigue
• Muscle cramps
• Body weakness
• Achiness

To reduce keto flu symptoms, it is recommended to:

• Drink lots of water to prevent dehydration and replace lost fluids
• Get enough electrolytes by adding more salt to your food or drinking sports drinks that are high in electrolytes
• Ensure you are getting enough calories and healthy fats in your diet to increase your energy levels and reduce nausea
• Rest and allow your body to work, avoiding heavy exercise for the first week
• Transition gradually by reducing your carb intake over a few days or weeks to help your body adjust to the new diet naturally

Frequently asked questions