New on Keto - Cheat Meal question

#1

Hi!

I’ve started the Keto diet just last week and I am serious in doing it. Well, at least I wanted to be serious about it. It was a struggle at first as I am Asian (Rice Lover) so imagine the struggle!! I also love ice cream, bread and pasta. But still, I really want to do this Keto thing.

My recommended Macros are as follows:

Calories: 1789
Fat: 115g
Protein: 147g
Carbs: 20g

FACTS:

  • I am 210 lbs guys, 5’8" ft.
  • Used to lift weights and go to the gym regularly.
  • I have started to do 30 min HIIT Cardio everyday (treadmill) to start my way back to lifting weights.

QUESTIONS:

  1. Today is my 7th day, and unfortunately I ate 2 pcs. of Fried Chicken and 1 Cup of White Rice and gravy on it. If I wanted to go back/stay on Keto, what will be the foods that I must eat for the rest of the day? I mean with this meal that I have, I am pretty sure that I already consumed 60-65g of carbs (way above my carb limit, but if I eat protein or fat, I have this impression that it will ruin my body since I will technically be on a High Fat-High Carb diet for the day. So what should I eat to have a minimal impact on my body?

2.) If I really need to have 1-2 days off on keto, should I immediately eat Keto Friendly Foods on the next day to start the ketosis progress or should there be a “transition” food first?

Thanks,

RSANT

(Mark Rhodes) #2

Keto is not like other diets in that deviations from eating keto produce setbacks that can last weeks. The reason for this is it takes two or three days to get back into nutritional ketosis and further delays the place you want to achieve: being fat adapted.

Fat adaptation cannot as of yet be tested for. What you want to happen is the ketones you initially use for muscle energy start to be preferred for the brain to use. The other energy requirements for the brain are glucose supplied by the liver. Your muscles at this point will then begin to use energy from fats you eat and fats on your body.

If you wish to achieve success the first major change as you begin to eat solely keto is a mindset. This will definitely get easier after the 4th - 6th week as the first round of results happen!

Good luck

(Richard Morris) #3

There is no real way to undo the damage done with more food. Maybe just go for a run, and blow through as much of the glucose as you can to limit your exposure to it.

What happens when you ketoadapt, is you persistently deny your body glucose so it gives up looking for the stuff, and becomes better at using fat. That’s the goal. But if you give it a chunk of glucose that can set you back because now your body knows “Aha if I hold out long enough I’ll get some”.

(Crippie) #7

A regular cheat does not work very well with keto, you will keep throwing yourself out of ketosis and never truly become fat adapted.

I had a struggle when I started too. I think everyone starts with some form of carb they can’t imagine living without. i couldn’t imagine living without BBQ sauce or ketchup, or breaded chicken and burgers.

You really just need to take a leap of faith with it. just force yourself to go without it for 4-8 weeks and then suddenly you hit that fat adaptation and you realize you can live without it that you don’t crave it anymore and it just gets so much easier.

Carl said it great on the 2 keto dudes podcast. Its basically poison ivy, and eating that rice and ice cream is how you scratch that itch, and scratching that itch feels soooooo good(you don’t even care that its getting red and inflamed) once you hit that fat adaptation, it just takes that “poison ivy” away and you don’t have the itch anymore, so you don’t need to scratch it with rice and ice cream and then the inflammation goes away too :grinning:

(You've tried everything else; why not try bacon?) #8

I got into ketosis gradually, starting by eliminating sugar (because I’m a sugar addict), then liking how much better I felt that giving up bread and grains happened naturally. I feel so good when I’m ketotic that it’s very easy to pass up carbs most of the time, and every time I’ve overdone the carbs I’ve paid for it the next day. That’s a pretty powerful incentive to stay under 20g! That said, however, I still do get carb cravings, especially when I’m grocery shopping with family members and have to follow them into the middle of the aisles. But I treat the cravings the way I did drink signals in early sobriety, and they do pass. I’m pretty clear that no amount of glazed doughnuts ever gave me the satisfaction the keto WOE gives me.

(Carpe salata!) #9

^5 on all that. I started in the keto direction by ditching the sugar, and later the bread and other carbage (autocorrect preferred carnage lol)

Now, when I take the stairs two at a time I thank keto. There was a time I was doing one step then bring the other foot up to that step. What’s that, half a step at a time? Give me a break.

Keto gave me a break. :slight_smile:

(Karen Fricke) #10

Your protein looks high for the recommended 1 gram per kilogram of lean body mass. 147 grams would be appropriate for someone with 300 pounds of lean body mass. Any protein over what you need gets converted to glucose, so too much protein can kick you out of ketosis.

(Elizabeth Howard) #11

Your next meal should be Keto. Don’t drag out eating carbs any longer.