Cheat Meals And Keto: What's The Verdict?

The ketogenic or keto diet is a low-carb, moderate protein, high-fat eating plan. The goal of restricting carbs is to achieve ketosis—a state in which the body burns fat instead of carbs for energy. While the keto diet is popular for its weight loss effects, it can be very restrictive, and it's natural to crave forbidden, carby foods. This has led to the concept of cheat days or cheat meals, where dieters allow themselves to indulge in foods that are normally prohibited. But will a cheat meal ruin keto?

How to recover from a cheat meal

So, you've been following the keto diet and you've had a cheat meal or day—now what? Here are some tips to help you recover and get back on track:

• Resume your keto diet: The best way to recover from a cheat meal or day is to get back to your low-carb keto lifestyle as soon as possible. The longer you delay, the harder it may be to get back on track.
• Try intermittent fasting: Combining intermittent fasting with the keto diet may help your body shift its fuel source from carbs to fat. This can expedite the process of getting back into ketosis.
• Track your carb intake: Keep a food diary to monitor your daily carb intake. This will help you stay within your limits and ensure you don't underestimate your carb consumption.
• Try a short-term fat fast: Try a very high-fat, low-carb diet for a brief period, such as an egg fast, to help expedite ketosis.
• Exercise more: Physical activity depletes glycogen stores, which are stored carbs. This promotes ketosis and helps you get back on track.
• Consider MCT supplements: Medium-chain triglyceride (MCT) supplements are rapidly absorbed fatty acids that are easily converted into ketones, which can help you get back into ketosis faster.
• Plan your cheats: If you know you're going to have a cheat meal or day, plan it in advance. This will help you stay on top of your nutrition and calories, ensuring you don't undo your progress.
• Opt for keto-approved cheat meals: Instead of cheating with high-carb foods, opt for keto-friendly substitutes to curb your cravings. There are plenty of keto-friendly recipes and packaged snacks available.
• Have cheat meals, not cheat days: It's easier to manage your nutrition and calories with a single cheat meal rather than a full cheat day. A large cheat meal can add 1000 or more calories, while a whole cheat day can potentially undo all your hard work for the week.
• Don't stress: If your primary goal is weight loss, an occasional cheat meal or day won't destroy your progress. As long as you don't go overboard and maintain overall calorie control, you can still lose weight.

The benefits of a cheat meal

A Well-Deserved Reward

A cheat meal on the keto diet can be a tasty reward for all your hard work. It's a chance to indulge in a treat and enjoy something different, like actual pasta instead of zucchini noodles.

A Motivational Tool

Cheat meals can help keep you motivated by giving you something to look forward to. Knowing that you have a cheat meal planned for the weekend can make it easier to stick to your keto diet during the week.

A Break from the Routine

The keto diet can be very restrictive, and it's natural to crave forbidden foods, especially if they are your favorites. A cheat meal can provide a welcomed break from the diet's strict rules and help you relax and indulge in some comfort foods.

Psychological Benefits

Experts claim that including a strategic cheat meal into your diet may have psychological benefits such as reduced cravings and increased resolve to stick to your meal plan overall. It can help you build sustainable long-term eating habits and teach you how to have moderation.

Social Benefits

A cheat meal can make social events more enjoyable. For example, if you know there is a family gathering coming up and you want to be polite by eating a piece of cake, planning a cheat meal for that day can help you stay on track without feeling deprived.

A Chance to Reset

Having a cheat meal can also be an opportunity to reset your relationship with food. It can help you make better decisions about what you eat by being honest with yourself about the consequences of your food choices.

A Way to Stay on Track

Research shows that a cheat meal now and then makes people more likely to stay on a strict diet. It gives dieters a break and makes them more likely to get back on track the next day.

A Learning Opportunity

If you find yourself cheating on your diet too often, it might be a sign that the keto diet is not right for you. A cheat meal can be a learning opportunity to help you figure out what works best for your body and your lifestyle.

In conclusion, while cheat meals on the keto diet can have several benefits, it is important to remember that they should be occasional treats and not become a regular part of your routine. As long as you don't go overboard and maintain overall calorie control, cheat meals can be a positive part of your weight loss journey.

The drawbacks of a cheat meal

While cheat meals can be a welcomed break from the highly restrictive keto diet, they are not without their drawbacks. Here are some of the negative consequences of a cheat meal on the keto diet:

Interference with Ketosis

The primary drawback of a cheat meal on the keto diet is that it can interfere with ketosis, the metabolic state that is the hallmark of this diet. Ketosis is a state in which the body burns fat instead of carbohydrates for energy. To achieve and maintain ketosis, it is essential to limit carbohydrate intake to less than 50 grams per day. A single cheat meal can easily exceed this daily carb allowance and take the body out of ketosis.

Blood Sugar Spike and Energy Crash

A cheat meal, especially one high in carbohydrates, will cause a spike in blood sugar levels, followed by an energy crash when blood sugar levels inevitably fall. This is known as the "blood sugar rollercoaster." Maintaining a low-carb diet helps stabilize blood sugar and hunger hormones, but reintroducing carbs can bring back the hunger cravings.

Strengthening Sugar Addiction Pathways

Carb and sugar cravings are not just in your head; they can be signs of addiction. Research has compared sugar addiction to cocaine addiction, and cheating on the keto diet can strengthen these pathways, making it harder to avoid sugary treats in the future.

Guilt and Negative Emotional Consequences

The concept of "cheating" on a diet implies that you are doing something wrong, and this can lead to feelings of guilt and negative emotional consequences. Ask yourself: is the cheat meal worth feeling bad later?

Weight Gain and Digestive Issues

If you binge or overeat during a cheat meal, this can lead to weight gain and digestive issues. Even if you choose healthier cheat foods, overeating can still have negative consequences.

Interference with Weight Loss Goals

Cheat meals can interfere with your weight loss goals, especially if they take you out of ketosis. Additionally, if you are not careful about maintaining calorie control overall, you may end up undoing your hard work.

Increased Heart Health Risks

Research suggests that keto cheat days could increase heart health risks, especially for diabetics following a keto diet to manage blood sugar levels.

Temporary Water Weight Gain

When you add carbs back in with a keto cheat meal, your body will use most of the sugars to replenish glycogen stores, which can cause temporary water weight gain.

Repeat Symptoms of "Keto Flu"

When you resume your keto diet after a cheat meal, you may experience some repeat symptoms of the "keto flu," including fatigue, brain fog, and decreased energy.

Awaken Cravings for Carbohydrates and Sugary Foods

Indulging in a cheat meal can awaken your cravings for bread-like and sugary foods, making it harder to stick to your keto diet and potentially sending your diet in the wrong direction.

Negative Side Effects of Reintroducing Carbohydrates

Reintroducing a high number of carbohydrates after a period of low-carb meals can cause side effects such as bloating, digestive issues, and brain fog.

In conclusion, while cheat meals can provide a psychological boost and make it easier to stick to the keto diet in the long run, they also come with several drawbacks and negative consequences. It is important to carefully consider the potential risks before deciding to indulge in a cheat meal while on the keto diet.

How to plan a cheat meal

Planning a cheat meal can be a great way to stay motivated and on track with your keto diet. Here are some tips on how to plan a cheat meal effectively:

Opt for Keto-Friendly Substitutes:

Instead of completely cheating on your diet, try finding keto-friendly substitutes for your favourite meals. For example, opt for zucchini pasta or cauliflower crust pizza instead of wheat pasta or a traditional pizza base. This way, you can satisfy your cravings without completely derailing your progress.

Have Cheat Meals, Not Days:

It is much easier to manage your nutrition and calories with cheat meals rather than full cheat days. A large cheat meal can add 1000 or more calories, while a whole cheat day can potentially undo all your hard work for the week. Plan which meals you want to cheat on and budget your calories and carbs in advance.

Make it Rare and Make it Count:

Space out your cheat meals generously. The less you cheat, the less likely you'll form bad eating habits. Don't waste your cheat meal on something you can have any other day. Save it for a special occasion or a meal you truly miss and enjoy.

Prioritize Certain Events or Favourite Foods:

If you know there's a social event coming up, plan your cheat meal around it. Have a rough idea of how you'll indulge without going overboard. This way, you can enjoy yourself without completely derailing your progress.

Plan Smaller Cheats Around Exercise:

If your goal is calorie control, aim to have a cheat meal once or twice a week. If ketosis is important for your progress, cheat much less often, like once a month. Planning a cheat meal around your exercise routine can also help you stay in ketosis since you'll be using up the extra carbs quickly.

Track Your Daily Intake:

Don't forget to track your calories and macros. Use a popular macro-friendly app to ensure your cheat meals aren't blowing your weekly nutrition goals. This way, you can enjoy your cheat meals while still staying on track with your overall goals.

How to avoid cheating on keto

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 carbs. As the keto diet is very strict, it can be tempting to cheat and indulge in the occasional high-carb food.

• Build sustainable long-term eating habits: Instead of focusing on short-term weight loss, aim for long-term lifestyle changes that you can stick to. This may include allowing yourself the occasional cheat meal to satisfy cravings and make the diet more sustainable.
• Have cheat meals, not cheat days: If you do decide to include cheat meals, limit them to single meals rather than full days. A single cheat meal is less likely to exceed your daily carb allowance and take your body out of ketosis.
• Track your daily food intake: Keeping a food diary can help you stay accountable and make it easier to get back on track if you do cheat.
• Have a plan for meals and snacks: Planning your meals and snacks in advance can help you stay on track and reduce the likelihood of getting hungry and making impulsive food choices.
• Make your everyday meals enjoyable: Incorporate a variety of keto-friendly meals and snacks to make your diet more enjoyable and reduce cravings for high-carb foods.
• Practice mindfulness: Pay attention to your body and your cravings. Mindfulness can help you resist cravings and emotional eating.
• Opt for keto-approved cheat meals: If you do decide to cheat, choose lower-carb options or keto-friendly substitutes for your favourite foods.
• Stay physically active: Exercise can help deplete your glycogen stores and promote ketosis. It can also help reduce cravings and improve your overall health.
• Have an accountability partner: Find a friend or family member who can support you and help you stay motivated to stick to your diet.
• Keep tempting foods out of the house: Remove high-carb, tempting foods from your environment to make cheating more difficult and less convenient.

Frequently asked questions