I cheated :(

#1

Oh no :frowning:

Iv been pretty strict Keto since Easter and other then the odd tiny nibble of bread and a couple of the kids chips I’ve been really good but yesterday I had one of those days of having no food in the house and family getting hungry etc and caved into a five guys burger and handful of chips.

I suspect I had about 120g carbs and feel a little rubbish today, my pee sticks are light pink but I know it’s not a great indication

How long does it take for these carbs to knock my Keto using a breath test? If I test ok ok breath when I measure later today does that mean I got away with it or does it take a little time for the results to reflect in tests?

It’s good in a way as I would like to see how a little chest does affect my Keto but just didn’t know when it’s best to measure my levels after to see how much affect it really had on me.

Can’t get out to the gym today but going for a 20 min row and 50 lengths tomorrow morning to get some burning.

Cheers.

Steve

(David Brown) #2

Don’t worry it’s all fine. It probably did you good. That amount of carbs in one hit would be like pouring a glass of water on the desert floor. However, that’s because you don’t make a habit of it. It’s easy to think "if it’s OK once then I’ll make a habit of it ".

Keto is flexible and you do have a life to live. Just keep it an eye on the frequency of these occasions

On a personal note I eat a pizza now and then and it doesn’t seem to make big deal. In fact, when I switch back to carbs my body takes a week or so to want to accept them. It’s like its still prefering fats

(Alec) #3

Ditto what @dave_3 said. Don’t sweat it. KCKO.

#4

Thanks both, reassuring to hear. Did my breath test and shows as 2.65 so far all good.

My only planned next cheat is a slice of birthday cake in 3 weeks for my boys birthday :slight_smile:

Funny enough I was thinking pizza tonight, going to try the cauliflower one as want to much of a fan of the fathead style (possibly as I make it my first week of Keto and just seemed to heavy and fatty)

(David Brown) #5

If you have a planned event where you know your going to cheat then I’d recommend using it to benefit your mental state. When I know carbs are on the horizon I will fast entirely the day before (or on the day if the meal is late). I also do a full body workout as close to the time as possible. That way it really does get sucked straight in. If anything, having something to aim for will give you focus and not cheat on the lead upto the occasion. Have two or 3 slices of cake or what ever you like to get your “fix” :grin:. For some keto is not easy to follow for others is easy. I personally struggle to follow the keto menu because I don’t like most keto food. Having a cheat mean planned really helps me stay on the waggon

(Carl Keller) #6

Five Guys vs one low carb guy isn’t a fair fight… unless you have a good plan. Try the lettuce wrap next time or just get a stack of burgers layered with cheese and bacon on the side and eat them like pancakes.

image
image.jpg750×1000 185 KB

image
image.jpg1000×750 255 KB

#7

Next time for sure. Iv never had a five guys before but one just opened near me and felt like I needed the five guys experience (sounds a little wrong)

Next time I will just get in a dish, instead of chips I had the dog and cheese without the bun, that was nice.

(Full Metal KETO AF) #8

Can you explain how a carb binge does anyone on keto good? Not my experience at all. Although I can tolerate it , it has never made me feel good or felt beneficial to my body. In fact quite the opposite. :sunglasses:

(David Brown) #9

A burger and chips is exactly a carb binge.

For people that are struggling with carb cravings or other mental disciplines with the diet can get reprive or a mini break to their regime. Also, the carbs that get used by the muscles and give a temporary increase in muscular performance (if that’s what he’s into)

The op has only been keto since mid April. Going cold turkey on carbs is extremely difficult even for the mentally strong amongst us. Having a refeed on this scale is very little damage for what for some is a big advantage and mental boost.

(Full Metal KETO AF) #10

I am going to assume you meant isn’t and I disagree with that, it’s a binge when you’re just five weeks in and starting to approach fat adaptation. After that point a carb hit is handled much easier by your body and have less effect on your state of ketosis. Although my case may be seen as extreme I went as far as no nut’s, berries, artificial keto sweet treats, or fat bombs for over two months starting out. I had just finished kicking a 17 year methadone habit the week before I started hardcore keto to combat a diabetic diagnosis during that week. I was heavily addicted to carbs and sugar from being on the renal diet for 10 years while on dialysis. I gave my body a chance to reset, get used to the new food choices and begin to detox my body. At that point all those things had pretty much lost their attraction for me.

I disagree again. I have quit smoking, drinking alcohol, eating carbs and sugar and a 26 year pain medication addiction and they’re all hard and tough nuts to crack but we are much stronger than we allow ourselves to be with addictions and habits. You’re the captain brothers and sisters.

Rekindling something that has an addiction aspect (trouble quitting carbs anyone?) when things are starting to get past that is a slippery slope. It’s too early at five weeks to let occasional junk carbs to be looked at as anything but detrimental. And white bread and potato chips are about the worse combination of bad carbs and vegetable oil I can imagine. Not going to give reprieve but maybe pouring some fuel on a burning out fire.

I only understand this in terms of weight training and athletic performance. Why would anyone need a refeed in everyday keto? I object wholeheartedly to bad advice being given to a new ketonian.

:cowboy_hat_face:

(David Brown) #11

You are clearly a strong minded person that knows how to get the job done. You have the additional motivation in the way of medical conditions to correct. I train people for a living and in my experience you fit in to about 2% of the “usual catagory”

I understand that the body is going through a dramatic change and adding carbs isn’t helping the cause. However, one carb meal is not going to put him back as drastically as you are implying. Sure it will have an impact but the unfortunate reality is most people will just quit and go back to old ways. I’d much rather recommend a cheat meal to give the person some reprive rather Than give them a shake and tell them to “man up” and get on with it. 5 weeks is an exceptionally long time for a person to give up carbs. Well done to them. Next time they may last 6 weeks, then 7 and so on

As for my refeed I did state “if muscular performance was his thing”

As for giving out bad advice… I do this day in, day out and I have yet to fail in my quest to improve a clients body composition to a “happy” level. Its simply a case of knowing how hard you can push them without them falling off the waggon. I wish they where all as strong as you but that’s just a fantasy

#12

To be honest any advise is good advise at this stage, I’m only early on Keto and as far as I can tell the carb hit didn’t take much away from me, I don’t know if I’m fat adapted just yet but looking forward to the days when I can have the odd slice of pizza or burger every few weeks, I don’t crave carbs much (or sugar at all) but it’s nice every so often even if it’s as simple as a treat with the family or a slice of birthday cake, a beer on a hot day with friends etc.

I’m still very much going to crack on with Keto, it’s a great way to stay motivated to take better care of myself and even with the off treat :slight_smile:

Down at the gym first thing tomorrow with a Keto bar and green smoothie in hand :slight_smile:

(David Brown) #13

Good for you. Just remember that keto is a good way of eating that has many benefits. If that means that you need a “treat” now and then to keep the ship pointing forward then go ahead. It’s better than the typical western diet by a long shot