Keto Diet: Surviving A Bad Day

The ketogenic (keto) diet is a popular, effective way to lose weight and improve your health. It is a low-carb, high-fat diet that raises your blood levels of ketones, which are chemical byproducts that provide a new fuel source for your cells. However, the keto diet can be fairly restrictive, and it's natural to crave forbidden, carby foods. This is where cheat days come in. A cheat day on the keto diet can be a welcomed break from the diet, but it's not without its drawbacks. In this article, we will discuss the pros and cons of having a cheat day on the keto diet and how to do it in a way that minimizes the negative consequences.

It Could Take You Out of Ketosis

The keto diet is a low-carb, high-fat, and moderate-protein diet that can have several health benefits, including potential weight loss, increased energy, and the treatment of chronic illnesses. Ketosis is a metabolic state in which your body burns fat for energy instead of glucose. However, certain factors can take you out of ketosis, which is when your body stops burning fat and switches back to burning glucose for energy. Here are some factors that can impact your ketosis:

Carbohydrate Intake

One of the main factors that can take you out of ketosis is consuming too many carbohydrates. Carbohydrates include starches and sugars found in foods like bread, cereal, grains, fruits, and vegetables. On the keto diet, it is recommended to stay under 50 grams of carbohydrates per day to maintain ketosis. Consuming high-carb meals or snacks can quickly take you out of ketosis, and the effect is usually immediate. The number of carbs that can kick you out of ketosis varies from person to person, but it is generally advised to keep your daily carb intake below 35 grams.

Stress and Caffeine Consumption

Stress and caffeine consumption can also impact your ketosis. Stress activates the hormone cortisol, also known as the "stress hormone." A surge in cortisol levels triggers an increase in insulin production, which disrupts ketosis by interfering with fat burning. Similarly, excessive caffeine intake can interfere with your keto progress by activating adrenaline, which then triggers insulin production. This spike in insulin interrupts the formation of ketone bodies, disrupting the ketosis state. Therefore, managing stress through regular exercise, adequate sleep, and deep breathing, as well as moderating caffeine intake, can be crucial for maintaining ketosis.

Artificial Sweeteners and Protein Consumption

Certain artificial sweeteners, such as aspartame and Splenda, can also disrupt ketosis. These sweeteners contain dextrin or maltodextrin, which can interfere with fat burning and stimulate an insulin response, taking you out of ketosis. Additionally, overconsumption of proteins, including supplements like whey protein or L-glutamine, can inadvertently stimulate insulin production, disrupting the body's ability to burn fats efficiently during ketosis. Prioritizing healthy fats and moderate amounts of meat and vegetables is essential for sustaining ketosis.

Cheat Meals and Days

Occasional cheat meals or days on the keto diet are not necessarily detrimental to your progress, especially if your primary goal is weight loss. However, they can temporarily take you out of ketosis. A cheat meal or day typically involves indulging in high-carb foods that are usually restricted on the keto diet. While a single cheat meal may not have a significant impact, frequent cheating can disrupt the fat-burning process and hinder your health goals. It is important to note that the impact of cheating depends on individual factors, such as carb tolerance and the duration of the keto diet.

Cheating Affects Your Fat Adaptation

Cheating on the keto diet can have several effects on your body, especially when it comes to fat adaptation. Here are some key points to consider:

• Hormonal Changes and Enzyme Production: To transition into a fat-burning state, your body undergoes changes such as altering specific hormones and increasing enzyme production. A regular intake of glucose from cheat meals can prevent your body from becoming fat-adapted, slowing down your progress towards weight loss and fat loss goals.
• Blood Sugar Spikes: Cheat meals or days on the keto diet can lead to blood sugar spikes. This is because your body prioritizes the metabolism of carbohydrates, and the abundance of carbs from cheat meals causes your body to switch back to burning glucose for fuel instead of fat. As a result, you may experience an intense sugar crash and increased sugar cravings.
• Interrupted Ketone Production: Cheat meals high in carbohydrates can interrupt ketone production, taking your body out of ketosis. This is because your body will use the readily available carbs as fuel instead of burning ketones derived from fats.
• Water Weight Gain: The excess carbohydrates from cheat meals are likely to be used to replenish glycogen stores, which can lead to temporary water weight gain. This is because your body holds onto water in a specific ratio to the amount of glycogen stored.
• Cravings and Keto Flu: Cheating on the keto diet can lead to increased cravings for carbohydrates and sugar. Additionally, you may experience symptoms similar to the "keto flu," including fatigue, headaches, low energy, bloating, and brain fog.

To summarize, cheating on the keto diet can disrupt your body's fat adaptation by interfering with hormonal balance, enzyme production, and ketone utilization. This can slow down your progress towards weight loss and fat loss goals. It's important to note that the effects of cheating may vary depending on individual factors such as duration of keto diet, activity levels, and overall calorie intake.

It Could Spike Your Blood Sugar

If you're on the keto diet, you're probably eating a low-carb diet, which means your body will eventually start burning fat for energy instead of glucose. This is called ketosis. When you're in ketosis, your blood sugar levels are usually stable, but if you suddenly eat a lot of carbs, your blood sugar can spike. This is what's known as a "cheat day".

Having a cheat day on the keto diet can cause a sudden spike in your blood sugar levels, which can be dangerous if you have diabetes or are at risk for cardiovascular disease. In one small study, researchers found that keto cheat days could increase heart health risks among diabetics following a keto diet to manage blood sugar levels.

When you add carbs back into your diet after being in ketosis, your body will switch back to using glucose as its main source of energy. This will cause your blood sugar levels to rise. The more carbs you eat, the higher your blood sugar will go.

If you're on the keto diet and you're thinking about having a cheat day, it's important to be aware of the risks. A sudden spike in blood sugar can be dangerous, especially if you have underlying health conditions. It's also important to note that cheating on the keto diet can kick you out of ketosis, which may interfere with your weight loss and other health goals.

If you're considering having a cheat day on the keto diet, it's a good idea to speak to your doctor or a registered dietitian to make sure you're doing it safely. It's also important to track your blood sugar levels before and after your cheat day to see how your body reacts.

While having a cheat day on the keto diet might not be a good idea for everyone, it's also important to remember that one day of cheating is not going to undo all your progress. As long as you don't go overboard with the cheat days and you maintain calorie control overall, you can still lose weight and improve your health.

Cheating Causes Cravings

Cheating on the keto diet can cause cravings for more carbs and sugar. This happens because a regular dose of glucose can prevent your body from becoming fat-adapted, which is when your body is accustomed to burning fat for energy.

When you're on the keto diet, your body enters a state of ketosis, which is a metabolic state in which your body burns fat as its primary source of energy instead of carbs. To stay in ketosis, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis.

If you cheat on the keto diet and consume a high-carb meal, you may find that your body craves more carbs and sugar. This is because your body gets used to the choices you make while on keto, and when you cheat, your body remembers the good old carbohydrates.

In addition, studies show that your brain becomes more addicted to sugar than to cocaine. Your brain rewards you for choosing sugar and then overrides your ability to practice self-control, so you keep going back for more.

The longer you've been without sugar, the harder it can be to resist when you return to it. In one study, scientists deprived rats of sugar for two weeks and then gave them 12 hours of unrestricted access to it. The rats gorged on 23% more sugar than they ever had before.

If you do find yourself craving sweets and carbs, opt for keto-friendly alternatives like at-home keto pizza or already-made keto cookies. You can also try to stick to your low-carb diet in social situations by enjoying keto-friendly alcoholic drinks or bringing a keto-friendly dish to a party.

It's important to note that cheating on the keto diet can have other negative effects as well. It can cause a spike in blood sugar levels, which is particularly detrimental to people with type 2 diabetes. It can also cause the keto flu, which includes symptoms like high levels of fatigue, constant headaches, nausea, and bloating.

You Could Experience Keto Flu (Again)

The keto flu is a collection of symptoms that some people experience when they start a ketogenic diet. It can also occur when resuming a keto diet after a cheat day or a period of cheating.

The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms can feel similar to the flu and are the result of withdrawal from carbs. The body usually burns carbohydrates (glucose) for energy, so switching to burning fat can be a shock to the system.

Symptoms of keto flu include:

• Stomach or intestinal pain
• Diarrhea
• Fatigue
• Muscle soreness
• Cravings
• Headaches
• Nausea
• Constipation
• Dizziness
• Irritability
• Trouble sleeping
• Poor focus and concentration
• Brain fog

These symptoms can range from mild to severe and can last from a few days to several weeks, or even a month in extreme cases.

• Drink plenty of water to stay hydrated
• Eat more frequently and include plenty of colourful vegetables
• Gradually reduce carbohydrates instead of stopping suddenly
• Get enough rest
• Try light exercise such as yoga or leisurely biking
• Take an electrolyte supplement
• Increase your intake of healthy fats

Frequently asked questions