Keto Cheating: Does It Affect Weight Loss?

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 the body burns fat as its primary source of energy instead of carbohydrates. As the keto diet is very strict, it is natural to wonder whether having cheat meals or cheat days will kick you out of ketosis.

Cheat meals or days are common strategies for strict diets. Cheat days allow you to break the diet rules throughout the day, while cheat meals let you have a single meal that breaks the rules. The idea of planned cheating is that by allowing yourself short periods of indulgence, you are more likely to stick to the diet in the long term.

However, cheat meals or days are discouraged on the keto diet because they can easily break ketosis. 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. As carbs are the body's preferred energy source, the body will use them over ketone bodies (derived from fats) as soon as a sufficient number of carbs are available.

If you do cheat on the keto diet, you will need to strictly follow the keto diet again to re-enter ketosis, which can take several days to a week, depending on your carb intake, metabolism, and activity levels. To get back into ketosis faster, you can try intermittent fasting, fat fasting, and exercise.

The impact of cheating on keto depends on the individual and how long they've been on keto

The impact of cheating on a keto diet depends on the individual and how long they've been on keto. For example, the number of carbs needed to kick someone out of ketosis depends on the person and how long they've been doing keto. Generally, any high-carb meal over the individual's recommended daily carb limit will do the trick, with the effect being immediate.

For those who have been on keto for more than 3 to 6 weeks, it is likely that 70% of their energy comes from fat, and it will be much easier to go back into ketosis quickly, compared to someone who is not fully fat-adapted.

However, the longer one stays out of ketosis, the greater the chance that negative symptoms will return when attempting to get back into it. These symptoms include stomach pains, brain fog, dizziness, nausea, irritability, constipation, muscle soreness, lack of concentration, sugar cravings, and heart palpitations.

Additionally, the impact of cheating on keto may also depend on the reason for following the diet. If the goal is to lose weight, cheating on the keto diet from time to time is not necessarily detrimental to progress. Calorie control is likely the main reason for weight loss, so as long as one maintains calorie control overall, the carbs from cheating are not going to destroy all their hard work.

On the other hand, if the goal is to stay in ketosis for reasons other than weight loss, cheating on a ketogenic diet might not be a good idea. For example, one small study found that keto cheat days could increase heart health risks among diabetics following a keto diet to manage blood sugar levels.

In terms of the physical impact of cheating, the amount of time it takes to get back into ketosis depends on how long one has been on keto and their ketone levels. It can take anywhere from one day to a week to get into ketosis, but this process usually happens much quicker the second time around.

To get back into ketosis after cheating, one can try strategies such as intermittent fasting, fat fasting, and exercise. It is also important to strictly adhere to the keto diet and be mindful of one's carb intake.

A single cheat meal can easily exceed your daily carb allowance

A slice of pizza contains 34 grams of carbs, a banana has 27 grams, a doughnut has 22 grams, a burger bun has 21 grams, and a serving of potato chips has 15 grams. These are all examples of how a single cheat meal or snack can put you over your daily carb limit.

If you do cheat on the keto diet, you can expect to experience high blood sugar levels, intense sugar cravings, a sugar crash, inflammation, low energy and brain fog, and keto flu symptoms such as stomach pains, dizziness, nausea, irritability, constipation, and muscle soreness.

To get back into ketosis after cheating, it's important to strictly follow the keto diet and be mindful of your carb intake. You can also try intermittent fasting, fat fasting, and exercise to help speed up the process.

It can take several days to a week to get back into ketosis

If you've cheated on the keto diet, you'll need to get back into ketosis. This metabolic state, in which your body burns fat as its primary source of energy, is the hallmark of the keto diet.

To get back into ketosis, you'll need to strictly follow the keto diet. You can also try intermittent fasting, fat fasting, and exercising more to speed up the process.

Cheating can cause a sugar crash, cravings, inflammation, low energy and brain fog

Cheating on a keto diet can have several negative consequences, including a sugar crash, cravings, inflammation, low energy, and brain fog. Here are some key points to consider:

Sugar Crash

Cheating on the keto diet can lead to a sugar crash due to the sudden spike and subsequent drop in blood sugar levels. This can leave you feeling tired, irritable, and unable to concentrate.

Cravings

Cheating can also trigger intense sugar cravings. Studies have shown that sugar can be more addictive than cocaine, and the longer you go without it, the harder it can be to resist. Cheating can restart the addiction cycle, making it challenging to stick to the keto diet.

Inflammation

The consumption of processed foods, high-glycemic foods, refined vegetable oils, and alcohol—which are often part of cheat meals—can cause inflammation in the body. This inflammation is linked to various autoimmune diseases, such as Crohn's, IBS, and ulcerative colitis.

Low Energy and Brain Fog

Switching back and forth between carbs and fat can lead to low energy and brain fog. The body goes through a massive chain reaction when adjusting its fuel source, which can result in lethargic symptoms and a lack of mental clarity.

Overall Impact

While an occasional cheat meal may not derail your progress, frequent cheating can have cumulative negative effects. It is important to remember that the keto diet is very strict, and staying in ketosis is crucial for achieving the desired results. Cheating can kick you out of ketosis, and it may take several days to a week to get back into it. In the meantime, your weight loss efforts may be disrupted.

If your goal is weight loss, cheating occasionally is unlikely to destroy your progress

If your goal is weight loss, the occasional cheat meal is unlikely to destroy your progress. While it may kick you out of ketosis, it is likely not the main reason you are losing weight—calorie control is. So, as long as you are maintaining calorie control overall, the extra carbs are not going to destroy all of your hard work.

However, it is important to note that the more often you cheat, the more it will affect your progress. If you are not careful, you may end up undoing a lot of your hard work. Additionally, if your goal is to stay in ketosis for reasons other than weight loss, cheating on a ketogenic diet might not be the best idea. For example, one small study found that keto cheat days could increase heart health risks among diabetics following a keto diet to manage blood sugar levels.

When you cheat on a keto diet, your body will stop producing ketones and switch back to using glucose as its primary source of energy. This will cause a spike in your blood sugar levels, which can lead to an intense sugar crash. Cheating can also lead to a temporary gain in water weight, as the majority of the sugars you eat will be used to replenish glycogen stores. It is also important to note that it can take anywhere from one day to a week to get back into ketosis after cheating, and the process of getting back into ketosis may be longer the more often you cheat.

If you are going to cheat on your keto diet, it is generally better to have a cheat meal rather than a whole cheat day. It is also a good idea to plan your cheats in advance and track your calories and macros to ensure that you are still maintaining calorie control overall. Additionally, there are some strategies you can use to "cheat without cheating," such as making low-carb substitutes for your favorite foods or delaying your cheating by telling yourself you can have something later.

Frequently asked questions