Cheating On Keto: Upset Stomach Culprit?

The keto diet is a very low-carb, high-fat diet that 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, allowing short periods of indulgence that can make the diet easier to stick to in the long term. However, cheating on the keto diet is not ideal as it relies on the body staying in ketosis. Eating more than 50 grams of carbohydrates can kick the body out of ketosis, and it can take several days to a week to re-enter this state. Cheating on the keto diet can lead to several side effects, including stomach upset, constipation, and diarrhoea.

High blood sugar levels

As mentioned previously, when you cheat on a keto diet, you may experience high blood sugar levels. This is because, when your body processes the carbs and sugar from a meal, more glucose is released into your bloodstream. Your body then releases insulin to push that glucose out of your blood and into your cells to be used as energy.

If your bloodstream is constantly pumping glucose, you can become insulin resistant, where your blood sugar has a tough time returning to healthy levels. This can stall fat loss, prevent weight loss, or even cause type 2 diabetes.

How to Manage High Blood Sugar Levels

If you are experiencing high blood sugar levels, there are several strategies you can implement to bring them back down to a healthy range:

• Exercise: Physical activity increases insulin sensitivity, which is the opposite of insulin resistance. Both endurance exercise and weight training have been shown to have positive effects.
• Fasting: Not eating is one of the most effective ways to lower blood glucose and insulin levels. Start with 16-hour intermittent fasts and work your way up as you become more comfortable.
• Keto diet: The ketogenic diet limits carbs, which helps to minimize the blood sugar response. After all, carbs are sugar.
• Measure your blood glucose: Knowing how your blood sugar fluctuates in response to different foods can help you make smarter dietary choices.
• Spice and supplement: Spices like turmeric and cinnamon, or supplements like berberine, can help to limit your blood sugar response.
• Sleep: Sleep is crucial for insulin function, so be sure to prioritize getting a good night's rest.

Continuous Glucose Monitoring (CGM)

To effectively monitor your blood glucose levels, you can use a continuous glucose monitor (CGM). This device will provide real-time feedback on how your diet and daily habits are impacting your glucose levels, which may in turn be affecting your ketones. With a CGM, you can identify your trigger foods and test out different "keto-friendly" foods to see how your body truly responds to them. You can also experiment with portion sizes and test your protein threshold to find the optimal levels for maintaining ketosis.

Intense sugar cravings

Sugar cravings are common, especially when your body or brain are low on energy. This can happen when you are stressed, sleep-deprived, dehydrated, or have undertaken intense physical exercise. Sugar cravings can also be triggered by hormonal shifts, such as during the luteal stage of menstruation.

How to Curb Sugar Cravings

• Eat more protein and healthy fats, such as avocado, nuts, seeds, and fatty fish.
• Consume more fibre, which helps slow down digestion and stabilise blood sugar.
• Drink more water and stay hydrated.
• Get enough sleep.
• Reduce stress through activities such as meditation or spending time in nature.
• Eat more berries, which are sweet and have natural sugar and fibre, while containing few carbohydrates.
• Opt for sweet herbal teas, such as vanilla or apple spice tea, which have no calories or artificial ingredients.
• Try a keto-friendly dessert, such as keto cookies or brownies made with almond flour and keto-friendly sweeteners.
• Consume salty and savory foods, such as high-quality protein sources like chicken, fish, nuts, and seeds.

Sugar crash

A sugar crash refers to the sudden drop in energy levels after consuming a large number of carbohydrates. This can include foods like pasta, pizza, desserts, fruit juice, milk, and candy.

When you consume a lot of sugar, your body rapidly produces insulin to try and keep blood glucose levels consistent. This, however, causes a drastic drop in energy levels, also known as hypoglycemia.

• Difficulty concentrating: You might find it hard to focus on tasks and experience a lack of productivity and concentration.
• Crankiness and irritability: Sugar crashes can make you feel grumpy and easily annoyed.
• Trouble with routine tasks: You might find it challenging to perform simple, everyday tasks that usually don't require much thought.
• Blurred vision: Your vision might become temporarily impaired.
• Intense sugar cravings: Sugar can be addictive, and depriving yourself of it for a while can lead to stronger cravings.
• Low energy and brain fog: Consuming a lot of sugar can leave you feeling lethargic and mentally foggy.

To avoid a sugar crash, it's important to maintain balanced blood glucose levels. Here are some tips to help you avoid a sugar crash:

• Eat a variety of foods: Include a mix of protein, fiber, carbohydrates, and healthy fats in your meals and snacks.
• Combine simple sugars with other foods: If you're consuming refined sugars, have them with meals that contain fat, fiber, and protein to minimize the crash.
• Eat smaller, more frequent meals: Instead of three large meals, opt for smaller portions every two to three hours to keep your blood sugar stable.
• Don't restrict any foods: Enjoy all foods in moderation. That way, you won't feel the urge to overeat any particular food group.
• Plan your meals: Prepare your meals in advance to ensure a proper balance of nutrients.
• Eat protein with carbohydrates: During a sugar crash, your body is looking for protein sources to balance blood glucose levels. Include some protein with your carbs to prevent or minimize the crash.

By following these tips, you can help stabilize your blood sugar levels and reduce the severity of sugar crashes.

Constipation

Causes

• Adjustment to fewer carbs and more fat: The keto diet involves a significant reduction in carbohydrates, which are a key source of fibre. Fibre is essential for maintaining healthy bowel movements, so a lack of fibre can lead to constipation.
• Not consuming enough low-carb, high-fibre foods: The keto diet restricts many high-fibre foods such as fruits, whole grains, and starchy vegetables. This can make it challenging to get enough fibre in the diet, leading to constipation.
• Dairy consumption: Dairy products such as cheese, yogurt, and cream are allowed on the keto diet due to their high fat and protein content. However, dairy is also a common cause of constipation due to the presence of lactose, which can be difficult to digest.
• Reduced water intake: With a reduced intake of fruits and vegetables, water intake may decrease without realising it. Dehydration and an imbalance of electrolytes are more prevalent on a keto diet due to the drop in carb intake.

Treatment and Prevention

• Add more dietary fibre: Aim for around 25g of fibre for women and 38g for men. Include keto-friendly, fibrous foods such as non-starchy vegetables, berries, avocados, and nuts.
• Increase physical activity: Research has found that being active can help regulate bowel movements. Try aerobic exercise such as a brisk walk, light jog, or high-intensity fitness class.
• Retrain your bowel: Establish a regular time for a toilet break and drink sufficient fluids. You may also need stimulation such as a fibre supplement or a suppository.
• Increase water intake: Staying hydrated is essential for rid your body of waste. Most people should drink between 9 and 13 cups of water per day.
• Cut back on dairy: If you suspect dairy is causing constipation, reduce or avoid dairy products or try dairy-free alternatives.

Other Considerations

Intestinal discomfort

Cheating on a keto diet can lead to intestinal discomfort, including gas, diarrhea, and constipation. This is due to the drastic change in diet, particularly the increase in carb intake, which can be challenging for your body to process.

Causes of Intestinal Discomfort

The keto diet is a low-carb, high-fat eating plan, so when you suddenly introduce a significant amount of carbs, your body may struggle to adjust. This is especially true if you are in the adaptation phase, as your body is still getting used to burning fat instead of carbs for energy.

Managing Intestinal Discomfort

To manage intestinal discomfort after cheating on the keto diet, it is important to get back to your low-carb keto lifestyle as soon as possible. The negative effects should subside within a day or two if you return to keto. Drinking plenty of water and increasing your physical activity can also help reduce the discomfort.

Preventing Intestinal Discomfort

To prevent intestinal discomfort, it is recommended to avoid cheat days and stick to cheat meals. It is also crucial to plan your cheat meals and be mindful of your carb intake. Additionally, having an accountability partner and making your everyday meals enjoyable can help reduce the urge to cheat.

Frequently asked questions