Seriously it's like you and I had the same afternoon today. I made homemade chocolate chip cookies for my boys. Couldn't resist licking the spoon. I didn't have a cookie but they aren't through cooking yet. We shall see.

i went to the rodeo the other night with my family and my brother offered me some of his iced tea. as soon as it was hitting my lips, he announced, "it's 90% unsweet + 10% sweet." it was all i could do to drink it!!! even that little 10% was haunting me. but i ended up drinking it and enjoying it and not sweating it. i agree with the above - fretting is far worse that having one mess-up.

The quickest way back to Keto is to burn off the carbs ASAP. Do some kind of high intensity (whatever your personal level is for that) exercise for about 10 minutes. Get your heart pumping. Work your muscles. You will burn it right off.
But I wouldn't eat anything else for a while because you initiated insulin and are in fat storing mode. You would just store the fat you ate until the glucose is pretty much spent. Especially being IR. You've triggered insulin and being IR, you will over produce insulin to some degree depending on how advanced it is.
Exercise is your best bet to remedy carbicide

macchiatto wrote: »

OK so seriously, baking is my downfall. Last week I baked doughnuts with my boys and ended up eating half of one. Tonight I baked cookies that I need to take to a church event tomorrow and ended up eating one plus some of the cookie dough. Normally I can resist baked goods but apparently when I bake it myself, I have a harder time!

Anyhow, I think I just had like 30 gm carbs in one sitting! Is there a way to make all that sugar have less of an effect? (I'm somewhat insulin resistant but not diabetic.) Like would it help my poor confused fat-adapted keto body if I I eat fat and protein now, or just remind myself not to do that again?

Stop eating them is the ONLY thing that works in my case.

Getting back on plan is just a meal away. This is life, we are not perfect and we will have ups and downs. I learned the hard way last weekend giving myself a day off with my low carb plan. After one day, I was back into food craving mode. It took a good 3 days of mostly proteins and fats to get back to feeling good.

macchiatto wrote: »

lithezebra wrote: »

30 grams of carbs won't even knock you out of ketosis, if you stop now. Just dust yourself off, and get back to your WOE.

Thanks.
It was at the end of the day so it put me at just under 50 net for the day.

No problem! You're still in ketosis, and way way far under the SAD.

30 grams of carbs is only 120 calories. Even if you don't do much of anything, and your bmr is 1200 calories a day you'll be done with 120 calories in less than 3 hours.

macchiatto wrote: »

Thank you, Sunny_bunny_! That's helpful, and also encouraging because I actually worked out for 20 mins as soon as I got the boys in bed.

Ditto. Exercise is about it for me too.... Darn it.

I find drinking some apple cider vinegar helps a bit with keeping FBG lower the next day if I had carbs late in the day.

If it was me, I'd be out of ketosis, or low in ketones, for a day or so after eating 30g of carbs in one sitting. I'd eat very very low carb the next day, or even skip breakfast to get back into a ketotic (is that a word? LOL) state sooner - if that is a concern.

Yesterday I had a nut binge. I ate about a cup of almonds and macadamia nuts, with about a Tbs of cacao nibs, at dinner. My other food for the day was ground beef, two strips of bacon, BPC, and a handful of porkrinds dipped in 2 Tbs sour cream. (Not my healthiest day - don't judge me! ) That was just over 30g of carbs for the day, and 1800 kcal. (Damn nuts)

This morning, my FBG was 6.3 (about 115?). Yuck! Ketones were barely trace. I am fasting again today, and by early afternoon my BG was down to a 6.0. I am not satisfied unless it is at or below the mid 5's (~100).

Contrast that to the day before when I had fasted and my FBG was about a 4, and ketones were moderate.

I have seen people mockingly say carbs (or sugar) is the devil. Sometimes I think they are right. Carbs and sugars are my own personal devils. LOL

How was your ketones and FBG or BG today?

macchiatto wrote: »

Thanks, all!
@nvmomketo thanks for checking in. I'm out of keto sticks (and I don't have a blood glucose monitor) so I'm not sure. I feel good though, thankfully. (Other than extra tired, but I think that's from taking Zyrtec last night.) The one other time I overate sugar I ended up with several days of nasty acid reflux but I think I had more sugar that day than this time.

I haven't actually decided yet if I want to stay in ketosis long-term at maintenance or just a general LC/HF/AP. I'm going to do some experimenting once my weight's been stable for a little while.

I feel off after a a "high carb" day (of 30g). Crazy how the body adjusted to that being a high day. I am glad you are feeling pretty good.

I seem more carb sensitive now that I have been very LCHF for so long (9 months). My BG is higher now than it was 7 months ago. I used to think I would add back some carbs once I hit goal (I'm about 10lbs above goal) but now I'm starting to wonder if that is doable. It sure would be nice to have the extra carb and food flexibility.

I also thought about cycling in and out of ketosis based on the season. Eat a few more carbs in the summer and fall so I could enjoy the plat variety available, and then go lower carb when fewer plants would naturally be available.... I wonder how the gut biome would react to that or if the changes would be too fast?

Self experimentation is sort of fun... and it differs so much from the experimentation of my youth.

wmcactionnews5.com/story/31453904/video-of-man-peeing-on-kellogg-cereal-assembly-line-emerges

This thought could help counteract the urge to overeat carbs. Actually we know bad things can happen with processed foods beyond our control.

KarlynKeto wrote: »

Maybe eat some butter fat or MCT oil to slow the absorption and glycemic spike of the sugar and wheat

Exercise was a good suggestion too

Lastly, whoever told you to make cookies needs a 'healthy' conversation! Next time see if you can bring natural sugars in fruit minimally, maybe start a new trend.

I second the exercise thing. I also vaguely remembering reading Dr. Adkin's book and it saying something like if you cheat once, you should immediately eat a good amount of fat to keep you in ketosis. Keep in mind I'm paraphrasing something I read like over a decade ago, so you might want to check it out yourself.