The ketogenic, or keto, diet has gained immense popularity as a method for weight loss and managing certain health conditions, such as type 2 diabetes. This high-fat, very low-carb diet forces the body to switch its primary fuel source from glucose to fat, inducing a metabolic state called ketosis. While the keto diet can be effective, its restrictive nature often leads to cravings and the temptation to indulge in high-carb foods. This raises the question: can you incorporate "cheat days" into a keto diet, and what are the potential consequences?
What is a Keto Cheat Day?
A keto cheat day refers to a temporary break from the strict guidelines of the ketogenic diet. This could manifest as a scheduled treat, perhaps on the weekend, or a more infrequent break at the end of the month. During a cheat day, individuals may consume foods high in carbohydrates that are typically off-limits on the keto diet.
The Potential Downsides of Cheating on Keto
While the idea of a cheat day can be appealing, it's crucial to understand the potential drawbacks.
Disruption of Ketosis
The primary goal of the keto diet is to maintain a state of ketosis, where the body efficiently burns fat for fuel. Eating a high-carb food, even as an occasional treat, could knock you out of ketosis. To maintain ketosis, it's generally recommended to consume fewer than 50 grams of carbs per day. A single cheat meal can easily exceed this limit.
Blood Sugar Spikes and Cardiovascular Health
One of the reasons keto is popular for those with type 2 diabetes, heart disease, or poor cardiovascular health is that it can stabilize blood glucose levels. New research shows that people who follow a keto diet to lose weight or treat diabetes should avoid sudden spikes in blood sugar levels. A recent study from the University of British Columbia in Okanagan, Canada (UBCO), found that when it comes to the keto diet, a single dose of carbohydrates may have dangerous side effects. Participants in the study who consumed a 75-gram glucose drink after a week of following a keto diet showed biomarkers in the blood, suggesting that vessel walls were being damaged by the sudden spike in glucose. The condition of their blood vessels after consuming the glucose drink was more similar to that of people with poor cardiovascular health.
Read also: Risks of Keto Cheat Days
Increased Cravings and Potential Weight Gain
Studies show following a low-carb, high-fat diet like keto can reduce appetite and hunger cravings. By veering away from your keto meal plan and removing your body from a ketogenic state, you may find yourself with sugar and carb cravings more than you did before. This can mean weight gain in the short-term, an increase in body fat, and a return to old eating habits long-term.
Gut Microbiome Imbalance
After following a low-carb, high-fat diet, your body produces fewer enzymes to break down carbs. Reintroducing sugar and processed foods also messes with your gut microbiome. Imbalances in gut bacteria can cause food intolerances, acid reflux, and symptoms that aren’t even gut-focused, like brain fog, skin issues, and mood swings.
Disruption of Macronutrient Balance
Too many cheat days can also disrupt the balance of macronutrients you’ve been sticking to as part of your keto diet.
Re-experiencing the "Keto Flu"
The keto flu describes the flu-like symptoms you might experience in the first week or so of starting keto. If you choose to eat a high-carb food, you can feel some of those unwanted symptoms again, as it’s another switch for your metabolic state.
Minimizing the Impact of a Keto Cheat Day
While frequent cheat days can hinder progress, occasional indulgences may be manageable for some individuals. Here are some strategies to minimize the potential setbacks:
Read also: Indulgences on Carnivore
Strategic Planning
If you know a cheat meal is coming, try to fill the rest of that day with fresh, green produce and high-quality protein. Look for ways to sneak in healthy fats like omega-3s and MCT oil.
Choose Wisely
There are foods out there that can serve as a keto-friendly alternative to whatever is tempting you, too. Opt for keto-friendly alternatives to high-carb favorites. Keto-friendly baked goods are often made from almond flour or coconut flour instead of white flour and sweetened with monk fruit or stevia instead of white sugar.
Portion Control
Keep portions small to prevent overeating. Instead of relying on willpower, make sure seconds aren’t within easy reach.
Time it Right
Exercise helps your body burn off excess glycogen after a cheat day and speeds up the return to ketosis. Cardio, including running, cycling, swimming, and fasted workouts, can also accelerate the process by increasing your energy expenditure and forcing your body to rely on stored fat for fuel.
Hydration and Electrolyte Replenishment
After a keto cheat day, boosting your hydration can help you flush out excess carbs and reduce bloating. Drinking plenty of water is great, but it’s important to replenish electrolytes like sodium, potassium, and magnesium to avoid possible symptoms like headaches and muscle cramps.
Read also: Your Guide to Lazy Keto
Return to Keto Quickly
Ideally, try to return to keto within a day to minimize any potential setbacks.
Getting Back into Ketosis After a Cheat Day
Cheating on keto can temporarily kick you out of ketosis, cause more cravings, and stall your progress. After a cheat day, it's essential to get back on track as quickly as possible. Here's how:
Test Your Ketone Levels
If you know you’ve been kicked out of ketosis, test your ketone levels. Our Ketone Test Strips are a quick, painless way to measure ketone acetoacetate excreted through the urine. This ketone starts to increase when you first enter ketosis. Tracking your ketone levels after a cheat day can help you figure out how long it’ll take you to get back into ketosis. How long it’ll take you to re-enter ketosis can vary. It depends on the state of your metabolism, your history with keto, and even how “bad” your cheat day was. Some people recover within the same or following day. Others need a few days of monitoring.
Intermittent Fasting
Combining intermittent fasting with the keto diet may help your body shift its fuel source from carbs to fat.
Track Your Carb Intake
Taking note of your daily carb intake ensures that you don’t underestimate it.
Short-Term Fat Fast
Fat fasts like egg fasts, which may help expedite ketosis, are very high fat, low carb diets meant to last only a brief period.
Long-Term Strategies for Managing Cravings and Maintaining a Healthy Relationship with Food
If you find yourself cheating on a regular basis, that doesn’t mean you’re failing keto. It could mean your diet is overly restrictive. A diet that causes physical or emotional deprivation isn’t healthy. Keto is a lifestyle transition that helps you reach your goals for weight management, better body composition, and blood sugar balance. It comes with choices, though, and taking the time to pause, assess, and be more mindful about food.
Practice Mindful Eating
Listen to your body. Slow down when you eat.
Make Keto-Friendly Options Accessible
Make keto-friendly food and treats available. You already know you have options. Make those options easily accessible to help curb the desire for sugary or processed foods when cravings hit.
Enjoy Your Meals
Plan satisfying, flavorful meals high in healthy fats and moderate in protein. Eat nutrient-dense foods to keep you full and satisfied to make it easier to resist high-carb temptations.
Know Your Triggers
Recognize which foods or situations make you most likely to cheat. It could be high-carb snacks or social events where you know there will be tempting foods available.
Be Kind to Yourself
Seek Professional Guidance
If you’re having an especially difficult time, call in the experts.
The Cyclical Ketogenic Diet (CKD)
Some keto dieters incorporate periods of intermittent fasting into their routine, too. Following a cyclical keto diet can make eating keto more mentally manageable for some people. While this will still likely kick you out of the metabolic state of ketosis, following a CKD can make eating keto more mentally manageable for some people.