In one study on 248 young adults, cheat meal frequency was positively correlated with overeating episodes.he more we cheat, the more we overeat. Even if you pick healthy cheat foods, overeating can lead to weight gain and digestive issues. One feature of this scenario would be binging (or overeating) on a cheat day. Let’s look at the worst possible scenario. Some departures from the Keto diet have worse consequences than others. Ask yourself: If you’re going to feel bad later, is the cheat meal worth it? The Wrong Way To Keto Cheat Guilt is an often-overlooked consequence of Keto cheating. They can be signs of addiction.īelieve it or not, researchers have compared sugar addiction to cocaine addiction.Sugar may even be more rewarding!Ĭheating can strengthen these pathways, making it harder to avoid sugary treats in the future. More CravingsĬarb and sugar cravings aren’t just in your head. When you bring back the carbs, you may bring back the hunger too. More HungerĪlong with stabilizing blood sugar, low-carb diets also stabilize hunger hormones like ghrelin and neuropeptide Y.This lets you cruise through the day without feeling hungry all the time. It’s called the blood sugar rollercoaster for a reason, and refined carbohydrates are your ticket to ride. When blood sugar inevitably falls, energy falls along with it. More Energy SwingsĪ cheat meal, assuming it’s high in carbs, will raise blood sugar levels more than a low-carb meal. Some people can eat 100 grams of carbs and keep burning fat, while others have an upper daily limit of 10 to 20 grams of carbs. How many grams of carbs will kick you out of ketosis? That depends on your carb tolerance. (Carbs raise blood sugar and insulin levels, spelling an end to fat-burning and ketone production).Unfortunately, this could interfere with your weight loss, fat loss, and other Keto-related goals. Here are some negative consequences of eating high-carb, high-sugar foods on Keto: Less Fat-burningĮat too many carbs and you’ll kick yourself out of ketosis. If you can smoothly return to your diet after taking a break-by all means, go for it.īut if not, consider adjusting your strategy.
Others, however, fall off the wagon and stay off. Some folks can take meals, days, or weeks off Keto and come back easily. It depends on the mental and physical state of the dieter. Is it true? Unfortunately, we don’t have good data to answer that question. The claim is: If you give yourself the flexibility to cheat occasionally, you’re more likely to stay Keto for the long haul. The most popular argument for cheating on Keto is the long-term argument. So let’s examine the consequences-both good and bad-of taking cheat days on Keto. The net result on your health, happiness, and overall well being depends on the actual consequences of the cheat meal or cheat day. (Underlying reason: You believe eating those foods will bring you happiness).īut just because you intend to increase your happiness (or decrease your discomfort), it doesn’t mean the net result of cheating will be positive. Planning out a full-day of pizza, pasta, and bread indulgence.(Underlying reason: To alleviate hunger). Stopping at a fast-food joint because you didn’t pack anything Keto-friendly.Impulsively snacking on chocolate covered almonds.(Underlying reason: Not wanting to feel the discomfort of saying no to relatives). Eating a piece of cake at a family gathering to be polite.This logic applies to most any Keto cheating scenario. If you take a cheat day on Keto, you believe it will bring you more satisfaction than adhering to your normal regimen. This basic principle explains why people take cheat days. No matter how you slice it, everyone is searching for a path to greater happiness. If you’re honest about that, you can make better decisions about food. It’s you, not the Keto diet, that lives with the consequences of your food choices. You’re making a conscious decision about what to eat.
When you eat a bowl of pasta on Keto, you aren’t fooling anybody. They don’t have feelings, and they can’t be deceived. To cheat, according to the dictionary, means to deprive or influence someone through deceit or fraud.īut diets aren’t people.
There’s something strange about the concept of “cheating” on your diet. A tasty reward for all your hard work.īut is the reward really worth the cost? Read on to find out if a cheat day might be right for you. The Keto diet can be fairly restrictive, and it’s natural to crave forbidden, carby foods-especially if these foods are your favorite foods.Ī cheat meal on Keto can be something to look forward to.
If you’re like most people eating a low-carb diet, these questions have probably crossed your mind. Can you have a cheat day on Keto? Is it a good idea?
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