Bad effects to "cheating" on Keto?

(Steve Ennis) #1

Hey All,

I’m a big-time NEWB at this keto thing. I’ve listened to a few podcasts, I am reading the “keto bible” and now I’m giving it a shot. Only three days in but I’ve noticed the difference.

The only thing that makes me nervous about this diet is… If you’re doing really well, then one day you decide to have a “cheat day” and eat a few slices of pizza, will it be really painful to digest? Will a carb overload when you’re not used to it really knock you out?

I saw this happen to a woman I know while camping. Granted she might not have been following it properly (she didn’t strike me as someone who does their research first!), but it’s something I can’t stop thinking about. Dinner knocked her out and she was KO’d until the next morning… we all kind of looked at each other and agreed at the time “that’s what happens when you mess with your diet!” But now I’m wondering?

#2

I’ve heard/read several people relay similar stories of having “cheat” meals and feeling utterly destroyed. All I can tell you is that, in my n=1, it wasn’t a very big deal when I ate “off-plan”. The exception was when I ate a ton of movie theater popcorn with lots of its fake butter. That night I legit felt like I was going to throw up and spent 30 minutes wavering between the couch and the toilet almost dry-heaving. On other occasions though (had a serving of mashed potatoes, ate 1.5 cupcakes, ate my wife’s baked potato mashed casserole thingy) I didn’t notice any ill effects. (It probably took me out of ketosis temporarily but as far as external obvious effects, I had none.)

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #3

I have been having periodic meals featuring carbs beyond 2x my carb limit. The only time I had a real issue was a meal at home, with company, where I had about 8-10 times my carb limit, and ate probably 2+x my normal caloric consumption. As I generally eat to satiety, this was an absurd amount of food to consume. And I had reflux, stomach discomfort, and a shocking return of all the inflammatory pains that I had thought were gone with the weight. This passed and I got back on the keto wagon the next day.

My thought on carby meals is to not eat more than I normally would, which would be a couple slices of New York style pizza, a whole personal Neapolitan or a quarter to a third of a midwest tavern style pizza (though, for me, that doesn’t hit the threshold of value for carbing out…). The idea of doing it just to do it is dumb to me. I do it for value, like holidays, special occasions, or because someone has made something special.

(Frank) #4

These will all be things that you will most likely experiment on your own and experience the consequences good or bad or neutral. It’s an exciting journey. Glad you came aboard.

(Steve Ennis) #5

Thanks guys. I sounds like there is some adverse effects but not like I had anticipated? Feeling uncomfortable after a huge carb meal is probably how you should feel! I over did it this week actually after staying on track, couple of beers and a few slices of pizza. The next two days were not too pleasant. Not ‘bedridden’ but bad enough to get a solid reminder.

(Ken) #6

Mainly what happens is that you’ll experience some degree of digestive discomfort. Anything from bloating to all out laxative effect. This is dependent on what type and amounts of carbs consumed. For me, grains are the worst, but potatoes and simple carbs have only minor effects. Your body doesn’t produce as much amalyse so often gas is a result. If you have carbs on a occasional basis, these negative effects are reduced. There are still potential metabolic benefits to occasional carb consumption. There’s no danger of fat regain unless you get to the point of chronic glycogen overcompensation.

#7

I had some alcohol on Monday this week (food was ok). Back into ketosis the next day but, felt odd/rough all week.

#8

I had a cheat day yesterday, it was mostly keto until the end when I had some chocolate. No adverse effects other than feeling overly full yesterday, and also thirsty yet too full to chug water.

(MelissaH) #9

This has happened to me @wc_steve with terrible results! I’ve been keto since Aug and had my first cheat night last Friday, beer and way too many carbs from veggies, and snacky foods. Set me back for sure. Bloat, fatigue, and major water retention. I also craved sweet things which I never do because I ate too many carbs

(Consensus is Politics) #10

I haven’t really had a “cheat” meal. I have pushed the limits for carbs though a few times. Early on, maybe was eating keto for a month or two by then, I ate a few too many fried chicken legs. Three of them to be precise. I knew it was a bad idea being T2DM and all, but it tasted so good. Plus, I made them myself. So I had to try one, which led to three, which led me to getting my BG test kit out and dang near going into shock. I seem to remember it being around 180 or so. And it stayed up there for a few hours. Jumping on the stationary bike brought it back way down. But I felt like crap both mentally and physically. I guess it was mostly mental. But it did stress me out.

More recently while out with the wife doing some errands she asked if we could stop at a Chinese buffet. This place is big enough that I should be able to make several keto dishes from what’s available. But I was wrong. Even the things that really had no business having sugar in then did. Steak, tasted very sweet. BBQ chicken, even removing the sauce/skin from it was very sweet meat. So forth and so on. I did make a very full plate. Even went back for seconds. But I also got quite full pretty quickly.

I posted about this elsewhere around the forum here, where I used actual numbers from my BG testing. I don’t remember them off the top of my head now seeing as it’s been a couple of weeks. But it was something like this. I tested when we got there. BG is mid 80’s. After sitting there eating for about 30 minutes it was up to just under 120. Then another 30 minutes later it was near 105 or so. I was surprised I didn’t get sugar slammed. And that I rebounded so quickly. I guess it could have been all the walking around we did before the meal had my muscles ready for the glucose. As I know from experience when I over do it, a stationary bike ride for an hour drops me from 180 back to 80’s. So perhaps pre eating exercise can help as well.

I felt a little off after eating, but I didn’t feel too bad. I was chiding myself, telling the wife that this could have upset my ketosis and I needed to be careful for a few days. But next morning I had plenty of color on the pee stick, so I went right back into fat burning and felt great.

#11

I’ve been keto for 3 months now, and have had a few days where I ate forbidden food, i.e., cinnamon morning bun, and ended up fasting the rest of the day. Felt OK the next day. Last weekend I was sick due to an infection, and ate some mashed potatoes w/ roasted chicken. The potatoes actually tasted good, and no real effect on my BS. I do just try to avoid the carbs.

#12

If you are going to indulge in carbs, I find it helps to exercise/walk to help lower the BS. that is always my biggest concern.

(Consensus is Politics) #13

I have a stationary bike that I use. I ride it for about one hour. According to it’s readout I do about 15 miles, and 300 calories. I figure most of that workout is taking most of the glucose from my blood. It shows in the following BG test. I have had tests near 180 after a dinner where I slip up, ride the bike an hour, and retest come down to the 110’s. Occasionally as low as 80’s. Once, down to 67.