How bad is a cheat day actually?
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soliver1999
Posts: 33 Member
Hey guys! So I’ve been on the keto diet for almost 2 months now. I haven’t been over 40 carbs the entire time. My goal from day to day is to stay between 25-30, in an average day I only consume 1500 calories, which is better than last month were I only had 1200.My question is though, will one cheat day ruin all the hard work? I’ve lost 21 pounds so far and my blood sugar is starting to run in a more normal/ prediabetic rather than diabetic range. I love how I feel as well. My problem is I’m so tired of the food I’m allowed to eat. My friend told me the other day that he’s keto is good but you have to learn how to cheat and get right back on the diet, when you can do that you’ve truly lurked self control. But I’ve also come to the problem that I’ve been so strict that I can’t mentally get past the barrier of actual trying to eat something outside my carb range. In the past I ate my feelings and had binge eating problems, now I fear I’m going the opposite direction. I guess I have an all or nothing personality and it scares me a bit. Any suggestions?
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Replies
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I would start looking for new recipes to cure the boredom, see if you can find some variety there. Seasonings and such are probably going to be very helpful. One off day isn't going to ruin all your progress but I find your friend's thinking flawed. The idea of "cheating" then getting back on the routine just to prove you learned self-control sounds like a recipe for disaster, and you shouldn't have to cheat to begin with. And it sounds like way too much pressure. Eat in a way you enjoy, and you'll have a greater amount of success in sticking with it long term. Remember there's more to that weight on the scale than just fat; it's also your hydration level, what you ate, how much sodium you've been having, water weight from exercise or TOM and stuff waiting to 'exit' (to put it nicely). If you ever decide to increase your carbs, any sudden increase is likely to be temporary and level off soon enough.9
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No.
You don't 'ruin' your life with one cheat day. You can prevent yourself from losing weight in a week if you go crazy for one day, but that's not what most people with any self-control do.
Are you doing keto on your own initiative or is this something a doctor recommended to you?1 -
Much more importantly and on the up and up for someone doing keto.
Part of your initial scale weight loss when you start keto is that you deplete your glycogen (carb) stores in your body and liver.
These are stored with almost 3g of water per 1g of carb.
As soon as you replenish your carb stores (if you do so) you will be adding 4g of body weight per 1g of carb that you store.
This can be a several pound swing as a result of a pasta or potato or whatever re-feed and in no way does it indicate FAT gain.
But it is an extremely common reason why people on the old Atkins and the current keto diets may think that everything is "ruined" as soon as they increase their carbs.
However, I have yet to run into a big crowd of people claiming it is easy to get on and off keto!4 -
JeromeBarry1 wrote: »No.
You don't 'ruin' your life with one cheat day. You can prevent yourself from losing weight in a week if you go crazy for one day, but that's not what most people with any self-control do.
Are you doing keto on your own initiative or is this something a doctor recommended to you?
I did a lot of thorough research and my doctor incourages it but I decided it on my own. I’m 19 with type 2 diabetes and various other auto immune/ inflamitory diseases. I weigh about 314 pounds. I live a moderately active life style with lots of walking and riding my horse. My problem was that before keto I was physically addicted to carbs/ sugar. I kid you not I could probably consume more than 300 grams of sugar a day. Cutting back to 25-30 has made me feel better and made my body run better. I guess I’m just so sick of the foods I’ve been eating that I want something different. I also don’t cook much. My extent of cooking is sticking things in the microwave. Lol I’m a college student and I’m constantly on the go and I honestly don’t like to cook.1 -
Much more importantly and on the up and up for someone doing keto.
Part of your initial scale weight loss when you start keto is that you deplete your glycogen (carb) stores in your body and liver.
These are stored with almost 3g of water per 1g of carb.
As soon as you replenish your carb stores (if you do so) you will be adding 4g of body weight per 1g of carb that you store.
This can be a several pound swing as a result of a pasta or potato or whatever re-feed and in no way does it indicate FAT gain.
But it is an extremely common reason why people on the old Atkins and the current keto diets may think that everything is "ruined" as soon as they increase their carbs.
However, I have yet to run into a big crowd of people claiming it is easy to get on and off keto!
Ya I find it easy to either be on it or be off it. My friend just switches back and forth. I get dizzy. 2 weeks she’s on it 1 month she’s off it. I don’t think I have the will power to do it that much. I’m about to go on vacation so that’s the main reason I’m asking. I want to be able to enjoy my vacation but I’ll be with my mom and she eats anything and everything (that’s were my old eating habits come from). I’ve had such success on this diet because I live by myself and was able to throw away all the stuff I can’t have and only bring in stuff I can.0 -
It's like if you're saving for a car. Staying under your calorie budget is like staying under your $$$ budget. A cheat day is like splurging at the mall. If you get a pair of shoes, it's not going to set you back very far in terms of your goal. If you buy 15 complete outfits, it's a big deal.8
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If you are finding that you have to cheat because keto is too hard then maybe you need to look at making some changes to your diet so it isn't as difficult to adhere to. I'd suggest talking with your doctor to get a referral to a dietitian who specialises in managing diabetes. This way, between you, you can find a diet that will manage your diabetes and you will enjoy and adhere to. It may be as simple as upping your carbs slightly to find that right balance for you.8
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Have you considered an alternate eating plan? You need to find a way of eating that you would like for a lifetime, you obviously can't do keto for the rest of your life if you are thinking about cheating. Find a plan (CICO) that you can work "goodies" in without "cheating". This restrictive dieting then cheating is a set up for failure IMH.3
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I wouldn't cheat on keto. This would mean having to go through keto flu over and over again. What you could do is keep your calories and slowly raise carbs. This will allow you to re-introduce more variety to your diet while still controlling your weight (weight control has little to do with carbs, and everything to do with calories). Your perfect carb level is when you're happy with your blood sugar but you aren't overly restricted with carbs. If you feel keto is not sustainable, then it's not the best choice of diet for you.13
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amusedmonkey wrote: »I wouldn't cheat on keto. This would mean having to go through keto flu over and over again. What you could do is keep your calories and slowly raise carbs. This will allow you to re-introduce more variety to your diet while still controlling your weight (weight control has little to do with carbs, and everything to do with calories). Your perfect carb level is when you're happy with your blood sugar but you aren't overly restricted with carbs. If you feel keto is not sustainable, then it's not the best choice of diet for you.
^^This.
And also, if you're T2D, you have a reason for controlling your carbs that goes beyond just adhering to a WOE that you find helpful for weight loss. Not that you have to aim for keto-levels of carbs, but "cheating" on your carbs for a diabetic, depending on how that affects your blood glucose, has far more serious potential implications than just dealing with keto flu all over again. Effects of elevated blood sugar are cumulative. I think this is a question for your doctor.5 -
lynn_glenmont wrote: »amusedmonkey wrote: »I wouldn't cheat on keto. This would mean having to go through keto flu over and over again. What you could do is keep your calories and slowly raise carbs. This will allow you to re-introduce more variety to your diet while still controlling your weight (weight control has little to do with carbs, and everything to do with calories). Your perfect carb level is when you're happy with your blood sugar but you aren't overly restricted with carbs. If you feel keto is not sustainable, then it's not the best choice of diet for you.
^^This.
And also, if you're T2D, you have a reason for controlling your carbs that goes beyond just adhering to a WOE that you find helpful for weight loss. Not that you have to aim for keto-levels of carbs, but "cheating" on your carbs for a diabetic, depending on how that affects your blood glucose, has far more serious potential implications than just dealing with keto flu all over again. Effects of elevated blood sugar are cumulative. I think this is a question for your doctor.
That's a very good point. This is compounded by the fact that keto increases insulin resistance considerably while you're on it, so any sudden changes in carb levels could amplify the effect on blood sugar to levels even worse than if you weren't controlling carbs. The increase needs to be very gradual to regain some insulin sensitivity gradually..0 -
Maybe do a controlled cheat day so it doesn't become a binge day? I. E. Plan what you will eat, calculate the calories etc and make sure its not at a crazy level. Maybe keep carbs below 60 so it's not too much of a change.0
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amusedmonkey wrote: »lynn_glenmont wrote: »amusedmonkey wrote: »I wouldn't cheat on keto. This would mean having to go through keto flu over and over again. What you could do is keep your calories and slowly raise carbs. This will allow you to re-introduce more variety to your diet while still controlling your weight (weight control has little to do with carbs, and everything to do with calories). Your perfect carb level is when you're happy with your blood sugar but you aren't overly restricted with carbs. If you feel keto is not sustainable, then it's not the best choice of diet for you.
^^This.
And also, if you're T2D, you have a reason for controlling your carbs that goes beyond just adhering to a WOE that you find helpful for weight loss. Not that you have to aim for keto-levels of carbs, but "cheating" on your carbs for a diabetic, depending on how that affects your blood glucose, has far more serious potential implications than just dealing with keto flu all over again. Effects of elevated blood sugar are cumulative. I think this is a question for your doctor.
That's a very good point. This is compounded by the fact that keto increases insulin resistance considerably while you're on it, so any sudden changes in carb levels could amplify the effect on blood sugar to levels even worse than if you weren't controlling carbs. The increase needs to be very gradual to regain some insulin sensitivity gradually..
I am going to echo on the above. You could make yourself sick if you suddenly change your diet.
You mentioned above that "My problem is I’m so tired of the food I’m allowed to eat." If this was prescribed by your doctor or dietitian, there is a reason. Eating the wrong things can make your T2D and your auto immune/ inflammatory diseases worse.
With your T2D and other auto immune/ inflammatory diseases, definitely talk to your doctor and/or also a registered dietitian before any change.
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I don't do keto, but just from a calories in/out perspective, it won't.
I just had an entire cheat weekend and somehow lost weight, I just quit logging Friday-Sunday, ate tons of birthday cake (made a double birthday cake for my two kids joint birthday party), and it was Easter weekend, so candy-filled eggs....Anyway, during the weekend I saw a huge dip on the scale and I'm still below trend, despite my cake consumption level. It's Monday and I'm back on track.
As several previous posters have stated, please consult with your doctor and/or dietitian before making any changes.
I would look for new combinations and preparations of the foods you are allowed in the meantime, to avoid boredom.0 -
Have a cheat hour rather than a cheat day. Eat something you've been craving then get back to your keto diet immediately.0
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Losing weight to manage or in some cases reverse Type 2 Diabetes is a good approach but unless you are being monitored by a physician there are a number of serious health issues you could place yourself in when trying this type of diet.
Ask yourself is it worth the risk? You may improve your blood sugars tests but at what cost? You could be trading one disease for another. read more here https://www.everydayhealth.com/ketogenic-diet/diet/keto-diet-dangers-you-need-know/
Prudence dictates that you merely eat healthy. Avoid anything processed or packaged and skip "fast food" all together. Microwave food may be low in carbs but may contain excessive sodium which now puts you in the high blood pressure issue. Diabetics and pre-diabetics need to watch their sodium (recommended is 1600 - 2300 mg per day) intake just as much as sugar, because they are at higher risk for cardiovascular problems.
Learn to cook and make large batch meals so that you only have to do it once per week (soups, stews, chili etc.). Add a wide variety of fruits and vegetables and just avoid the high sugar fruits (bananas, pineapple, mango all tropical fruits). Add whole grain rice, pasta and breads.
And exercise, exercise, exercise. Adding more exercise (especially weights/resistance) allows you to be able to eat properly. The more you burn exercising, the more you can eat.
Sustained weight loss requires discipline and the knowledge that it is more important to change habits rather than go on restrictive diets (keto) because eventually the diet ends. Reducing calories, eating healthy nutritious food and exercising regularly are the components needed to lose weight and keep it off. They are also necessary for good health and fending off disease like diabetes and cardiovascular disease.6 -
Losing weight to manage or in some cases reverse Type 2 Diabetes is a good approach but unless you are being monitored by a physician there are a number of serious health issues you could place yourself in when trying this type of diet.
Ask yourself is it worth the risk? You may improve your blood sugars tests but at what cost? You could be trading one disease for another. read more here https://www.everydayhealth.com/ketogenic-diet/diet/keto-diet-dangers-you-need-know/
Prudence dictates that you merely eat healthy. Avoid anything processed or packaged and skip "fast food" all together. Microwave food may be low in carbs but may contain excessive sodium which now puts you in the high blood pressure issue. Diabetics and pre-diabetics need to watch their sodium (recommended is 1600 - 2300 mg per day) intake just as much as sugar, because they are at higher risk for cardiovascular problems.
Learn to cook and make large batch meals so that you only have to do it once per week (soups, stews, chili etc.). Add a wide variety of fruits and vegetables and just avoid the high sugar fruits (bananas, pineapple, mango all tropical fruits). Add whole grain rice, pasta and breads.
And exercise, exercise, exercise. Adding more exercise (especially weights/resistance) allows you to be able to eat properly. The more you burn exercising, the more you can eat.
Sustained weight loss requires discipline and the knowledge that it is more important to change habits rather than go on restrictive diets (keto) because eventually the diet ends. Reducing calories, eating healthy nutritious food and exercising regularly are the components needed to lose weight and keep it off. They are also necessary for good health and fending off disease like diabetes and cardiovascular disease.
I mean all this sounds very very healthy, especially if you're eating within an appropriate caloric budget.
But I have a question for you: are you sure that you can't derive 90% of the health benefits from doing 70% to 80% of what you suggest?
And if you are enjoying say 90% of the health benefits while eating and moving in a way that makes you happy, are the incremental 10% health benefits worth the effort from moving from being 70% on point to being 100% on point like you advocate?
I mean... what if you do eat mangos and walk moderately fast for a couple of hours instead of only eating berries and running uphill in a headwind for two hours at a time?
As to the OP she may want to consider a managed consumption of carbs, in quantities that do not trigger a spike, possibly spanning bouts of extra activity to minimize spiking, as opposed to keto levels of carbs if keto levels of carbs are not sustainable given her personal preferences.
And yes, she should discuss her preferences with a dietitian; however, I have to observe that dietitians in single 15 minutes appointments tend to give GENERAL and GENERIC information and may have to be imposed upon to create a more personalized plan that is long term suitable to a particular individual.5 -
Hi OP. I am going to come at this from a different angle - when you think about your 'cheat' meal, what is it you think you will have ? It might help you understand what tweaks will help you on a day to day basis.
I am in light ketosis (I eat about 65g net carbs) and I found it a bit difficult until I understood what I was 'missing'. I now understand I need crunch in my day, roasted veggies are awesome (large bag of frozen efforts in the oven with some spice blend lobbed over the top) and there isnt much you can't do with eggs. I also have to have one really decent cup of tea, sugar and all, a day. I routinely have toast (counted in) which has a lot of keto'ers frothing with indignation.
If its just the rumble of hunger, then i keep to the principles, up the volume a bit and don't worry about it. The last option is to come out of ketosis and thats purely because it takes 3 days to get back into it for me.
The point I am limping towards is that I make HFLC Keto work for me - it now feels like a way of eating rather than a diet.
Good luck !1
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