I’ve had a cheat day yesterday. This isn’t common. No so much with food but with alcohol as my partner and I went out and saw live music and had a dinner out for the first time in a while. So What’s the best thing to do after a cheat day to get back into ketosis as soon as possible.
Cheat day. What to do after? Need help
nalien2000
#2
Others with more experience and knowledge can probably give a more in-depth answer, but a few things that should help are intermittent fasting and/or extended fasting; moderate to heavy aerobic or resistance exercise; mct oil consumption; maybe even exogenous ketones though I have never tried those.
240lbfatloss
(Ken)
#5
Alcohol doesn’t create glycogen, so that’s no big deal. If it was just one Carb meal, the carbs would probably remain in your digestive system and not create significant glycogen either. Waiting to eat until hungry is the best guideline, and especially if enough carbs were consumed to recompensate glycogen to any degree.
Cassie
#6
Ok thanks for your advice, dinner was grilled chicken breast stuffed with sundried tomatoes, Than had cream sauce over it. Simple salad on side. It came with chips but I only ate about 3. Before that it was vodkas and Soda water and wines.
TanLover
(Tan Lover)
#8
You do nothing !! No worries !! It is really good to reset the Pancreatic Islet of Langerhans and shocking adrenaline glands.
The carbohydrate / glucose binging day make the entire endocrine, vascular and neurological system switch around making them stay vitalized.
Humans being omnivorous must do cheat day by sugar and carb binging unless contraindicated due to underlying diabetes, crohn’s disease, IBS, malignancy or epilepsy.
I have been maintaining my weight by 100% ketogenic diet (< 5gms total carb/day) for 6 days then binging on sugar and carbs with highest caloric diet on 7th day. Each cycle I increase 2-3 lbs water weight which is shed in the next 3 days. I do not go through the keto flu but I regain full ketosis with sweet mouth on 3rd day. I have been doing this for 1 year now. I feel great and I am not deprived as I wait for my 7th day. My friends and colleagues plan parties etc. on my cheat day 
Life has been great.
Dan_Dan
(Dan Dan)
#9
I practice IF 23:1 hours daily (OMAD Keto) and EF 48 hours once weekly 
On Occasion I have an Indulgence Day 
IF/EF Keto WOE is Self-Discovery 
Good luck and much success in your journey in IF/EF Keto WOE 
Marigrace
(Marie Dantoni)
#11
You might be a little hungrier than usual as a consequence. Eat keto to satiety till it passes. Not much damage done, just don’t make it into a pattern (like I did).
allan
(Allan L)
#12
A combo of exercise to burn through the excess glycogen and fasting speed up recovery.
But from what you have posted I wouldn’t call this too big a cheat!
Kman
(Karl Bork)
#13
I bet you didn’t gain any weight. Am I right? Having a few drinks shouldn’t do much.
Daisy
#14
A lot depends on the alcohol you drank - there are many decent low carb choices. Zero carb alcohol really just puts a pause on things. Your body will metabolise the alcohol preferentially so any food taken in the same period will more likely be stored than used. If you can adjust your choice of drink to be more keto-friendly then I don’t see why you need classify this as a cheat. Keto is perfectly sustainable for life but you have to make it sustainable for your life and that means pleasurable. There is no reason at all why that shouldn’t include going out, having fun and partaking of a few bevvies 
As to what to do if you have pushed the boat out just a little too far - simply get back on it. Do what feels right for you. For some people that is a fast, maybe a good bout of exercise to clear the system right out. For others it is a day of taking it easy, a big plate of bacon and eggs and a couple of paracetamol. Your life, your keto. Make it fun and fabulous so you never want to do anything else.
Sleepymotherof3
(SleepyMotherOf3 🇬🇧)
#15
I do the same. Weight loss is slower but I am fine with that and still eating what I want once a week keeps me on it.