Keto Break: One Day Off, Good Or Bad?

The ketogenic diet is a weight loss plan that involves reducing your carbohydrate intake, moderating your protein intake, and increasing your fat intake. After a few days on the keto diet, your body will enter ketosis, a state that has been linked to weight loss, better glucose control, and improved cholesterol. However, maintaining ketosis can be challenging, and a common question among those on the keto diet is whether taking a day off will affect their progress.

A cheat day on the keto diet refers to a day when an individual consumes foods that are not keto-friendly, such as high-carbohydrate snacks, desserts, bread, and pasta. Even a single carb-rich meal can quickly get you out of ketosis, as the carbohydrates will halt ketone production until they are metabolized by the body. This can reset your progress, and you'll need to start the process of achieving ketosis all over again.

The impact of a cheat day on your body may include increased hunger and cravings, and it may take some time to switch back to using ketones as an energy source. The time it takes to get back into ketosis after a cheat day depends on the types of food consumed and the number of days you were in ketosis beforehand. On average, it can take about one to two weeks for the body to begin producing ketones again.

If you're considering a cheat day, it's important to do it the right way. Instead of completely abandoning your keto diet, opt for keto-friendly substitutes or have a cheat meal instead of a full cheat day. Make sure to keep portions small and space out your cheat days to avoid forming bad eating habits. Additionally, try to exercise close to your cheat day, as physical activity increases insulin sensitivity, helping you get back into ketosis faster.

Not achieving ketosis

Ketosis is a metabolic state in which your body burns fat for fuel, instead of carbohydrates. Ketosis is achieved by following a low-carb, high-fat diet, such as the ketogenic diet. However, there are several reasons why you may not be achieving ketosis, even if you are following a keto diet.

Not cutting back enough on carbs

The most important factor in achieving ketosis is reducing your carbohydrate intake. On a keto diet, your carb intake should be limited to 20-50 grams per day, or 5-10% of your total calorie intake. If you are consuming more carbs than this, you may not be achieving ketosis.

Eating too much protein

A high-protein diet is often mistaken for a keto diet. However, if you are consuming too much protein, your body may break it down into amino acids and convert them into sugar, preventing ketosis. To stay in ketosis, limit your protein intake to 35% or less of your daily diet.

Eating too many acceptable carbs

On the keto diet, several types of carbohydrates are considered acceptable, such as nuts and dairy. However, these foods still contain carbohydrates and can kick you out of ketosis if consumed in large quantities.

Not counting calories

Even if you are in ketosis, you may not lose weight if you are consuming too many calories. To lose weight, you must burn more calories than you consume. Keep track of your calorie intake and make sure you are in a calorie deficit to achieve weight loss.

Constant snacking

Snacking throughout the day can increase your calorie intake and prevent weight loss. Alcoholic drinks, such as wine or beer, are also high in carbohydrates and can hinder your progress.

Little to no exercise

Exercise is an important part of staying healthy and can help stimulate your body's metabolism and burn calories. If you are not exercising, you may not be achieving ketosis or losing weight as effectively.

Eating too much protein

While it's true that keto is known for being a low-carb, high-fat diet, protein intake is also an essential factor to monitor. On keto, you'll consume adequate amounts of protein—never less than you need. This is one of the most challenging macros to nail down when starting keto due to all the conflicting information about it.

Despite the focus on keto being super low-carb and high-fat, it's important to remember that the diet is also moderate-protein. That means just about 20% of your daily calories, on average, should come from protein. That's about a gram of protein per kilogram of body weight, or somewhere between 60 and 120 grams of protein a day, depending on your size. Since individual protein needs vary, it's recommended to work with a dietitian to figure out your macros before starting keto.

Why Protein Matters on Keto

The reason for keeping protein intake moderate on a keto diet is that too much can mess with your ability to burn fat. When you eat more protein than your body needs, it can turn amino acids (the building blocks of protein) into glucose (blood sugar). In this process, called gluconeogenesis, the body produces glucose using non-carb sources. Glucose is easier for your body to access for fuel than fats, so it opts to make and use glucose whenever possible—even if it has to use protein instead of carbs to do so. Thus, if you consume excess protein, your body will use those amino acids to produce glucose before starting to break down fat into ketones. The result: You get stuck in sugar-burning mode and can't shift into ketosis.

Signs You're Eating Too Much Protein

Ammonia Breath

While stanky breath that reminisces of nail polish remover is a normal side-effect on keto, breath that smells like ammonia is not. Ammonia is produced by the body when it digests and breaks down protein. So, if your breath smells like Windex, your protein intake may be high enough that it's pulling you out of ketosis.

Flu-Like Symptoms

When too much protein shifts your body out of ketosis, it essentially leaves you stuck in a metabolic limbo. Like when you first start a keto diet, this state of transition can leave you with symptoms described as the 'keto flu.' Due to shifts in electrolyte levels and hydration that occur during this metabolic shift, you may experience low energy, irritability, headaches, muscle cramps, and digestive troubles. While keto flu symptoms typically clear up in about a week or so, as the body fully shifts into fat-burning ketosis, eating too much protein can bring them back over and over again as your body bounces between burning sugar and burning fat.

How to Get Your Protein Intake on Track

If you're unsure whether your keto diet is actually too high in protein, you'll first need to get a clearer picture of your intake. It's recommended to track your food in an app for at least a few days. If you're eating more than about 20% of your daily calories from protein, you'll need to adjust your meals and snacks to tone it down. Another way to test whether your keto diet is achieving its purpose is to test your ketone levels using at-home strips. If you don't fall into the optimal range, take a look at your protein intake and adjust as needed.

Eating too many acceptable carbs

Secondly, eating too many acceptable carbs can lead to a temporary gain in water weight. This is because a majority of the sugars you eat will be used to replenish glycogen stores, which causes temporary water retention.

Thirdly, eating too many acceptable carbs can affect your blood sugar levels and energy levels. A cheat meal that is high in carbs will raise your blood sugar levels, and when blood sugar falls, so does your energy. This is known as the blood sugar rollercoaster.

Additionally, eating too many acceptable carbs can bring back carb and sugar cravings. Carb and sugar cravings are not just in your head; researchers have compared sugar addiction to cocaine addiction, and cheating on your diet can strengthen these pathways, making it harder to avoid sugary treats in the future.

Finally, eating too many acceptable carbs can lead to digestive issues such as constipation, bloating, gas, and other gastrointestinal issues. This is because a low-carb diet often means a reduction in fibre intake, which is important for regular digestion and keeping things moving through your gut.

To avoid these consequences, it's important to be mindful of your carb intake and not exceed your recommended daily carb limit. It's also crucial to ensure you're getting enough fibre and prioritising healthy, high-quality carb sources like whole grains, fruits, and vegetables.

Not counting calories

While it is not necessary to count calories on the keto diet, it is important to be mindful of your calorie intake. This is because, to lose weight, you need to create a calorie deficit, which can be achieved by reducing your calorie consumption or increasing your physical activity.

On the keto diet, it is easy to overeat, as many keto-friendly foods are high in calories. For example, avocados, olive oil, full-fat dairy, and nuts are all calorie-dense foods. Therefore, it is crucial to pay attention to portion sizes and not overeat, even if you are consuming keto-friendly foods.

However, it is also important to ensure you are eating enough calories. Eating too little can lead to metabolic damage and may cause more harm than good. It is all about finding the right balance for your body and your weight loss goals.

• Plan your meals: Taking the time to plan your meals in advance can help you make healthier choices and ensure you are not overeating.
• Focus on whole foods: Prioritize unprocessed, whole foods such as full-fat dairy, eggs, fish, meat, healthy fats like avocado and olive oil, and non-starchy vegetables. These foods are nutrient-dense and will keep you feeling full and satisfied.
• Be mindful of snacks: Snacking on keto-friendly foods like nuts, nut butter, and cheese can be healthy, but it is easy to overdo it. Choose lower-calorie options like non-starchy vegetables or proteins if you find yourself snacking frequently throughout the day.
• Increase your physical activity: Moving more throughout the day can help you burn more calories and create a calorie deficit. This doesn't have to involve intense gym workouts; even small movements like taking a short walking break every hour or taking the stairs instead of the elevator can make a difference.
• Listen to your body: Pay attention to your hunger cues and only eat when you are truly hungry. Stop eating when you are satisfied, not stuffed. This can help you avoid overeating and consuming more calories than you need.
• Be consistent: Consistency is key when it comes to the keto diet. Stick to keto-friendly foods, including healthy fats, veggies, and quality meats. Treat the keto diet as a lifestyle and metabolic shift, not just a temporary diet plan.

Constant snacking

The keto diet is a high-fat, low-carbohydrate diet that can lead to weight loss and improved health markers. However, it's important to be mindful of your calorie intake, as eating too many calories can hinder weight loss. Constant snacking can increase your calorie intake and lead to weight gain, even if you're following a keto diet.

To avoid constant snacking on the keto diet, try to add more protein to your meals and increase your fat intake if needed. Make sure your diet is based on nutritious whole keto foods, and consider adding a keto-friendly snack to your routine. There are plenty of tasty and satisfying keto-approved snacks available, such as cheese, avocados, olives, and macadamia nuts. You can also try hard-boiled eggs, keto-friendly veggies with dip, or a small amount of dark chocolate.

If you find yourself constantly snacking, it may be a sign that your meals are not filling you up enough. Try adding more protein or healthy fats to your meals to increase satiety and reduce the urge to snack. Additionally, make sure you're staying properly hydrated, as thirst can sometimes be mistaken for hunger.

It's important to note that the keto diet may not be suitable for everyone, and it's always a good idea to consult with a healthcare professional before starting any new diet.

Frequently asked questions