OMG - just caved to 3 Christmas Sugar Cookies after 7-8 months 100% compliant

(Alison) #1

…the after effects haven’t even hit yet, can’t believe I did this! Uugh! Quickest way back? Fat fast and treadmill???

(Scott ) #2

Just keep calm and keto on.

(betsy.rome) #3

Go for a walk.
Drink water.
Do something that has nothing to do with food.
Plan your next meal - keep it righteously keto! bacon, eggs, etc.
Skip a meal, just drink tea or coffee or water.
Forgive yourself.

(Erin Macfarland ) #4

Great advice :heart:

(Tovan Nhsh) #5

honestly, after 7 - 8 months this is barley a blip. It will likely jack your blood sugar up for a bit but that’s about all. Just get back to Keto & all is well.

#6

Those sugar cookies cost you hours, not days. Breath, smile, have fun, Keto on.

(Alison) #7

Thank you for the advice and insights. I was pretty freaked out, worried I was going to roll all the way back to inflammation and possibly non-fat adapted and have to go through keto flu again. The good news is that did NOT happen, at ALL. I may have kept my total carb intake below my personal threshold even with the cookies, or it’s been so long since my body has seen that many carbs it didn’t really buy in? No weight gain, bloating, inflammation, pain or cravings to report… just a lot of initial regret and fear of consequence. Having my first ‘cheat’ behind me, I definitely wouldn’t recommend cheating in general, but will probably eat another cookie or two next Christmas and not freak out about it :slight_smile: Thank you for talking me down!

(Karen) #8

I too have had some incidents carbs. Wish family would not fill my plate for me. Had some beany chili. No real problems the next day. Breathe

K

(Alison) #9

I wish I could say my family filled my plate! I survived the entire season, then as we were winding down remarked to my husband it just didn’t feel right without baking cookies… I set myself up! Anyway, all seems to be well that ends well, whew! Glad you didn’t see any problems the next day either Karen - I feel like we dodged a bullet!

(Ross) #10

Won’t kill you and won’t make a discernible difference. Enjoy the cookies and smile!!!

Won’t kick you out of keto-adaptation so nothing really lost and nothing to get back to.

Did you notice feeling warmer (body temp go up)?

(Alison) #11

Didn’t notice feeling warmer, really couldn’t physically tell I’d eaten carbs at all… I’m smiling now for sure, but wasn’t last night right after! I had told myself it was totally okay, and then panicked… but all’s well!

(KFdriscoll%) #12

On this week’s Obestity Code podcast, Megan Romos has nice pep talk on eating excess on the holidays

(CharleyD) #13

Do 1 or 2 oz of apple cider vinegar as quick as you can. You can drop it in a cup of water if you don’t want to drink it neat.

(Ross) #14

I had a slice (OK, two slices) of carrot cake back in November at a birthday party. I had baked the cake (carrot cake with cream cheese frosting) myself so I wanted to try it (it was damn good). The effect was marked! I warmed up and had a lot of energy. I went right from the party to the gym and had a great lift! A lot of keto/Banting/LCHF athletes take in some carbs prior to an event & do just fine. That’s effectively what you and I did.

(Ken) #15

I got saddled with the leftover tin of sugar cookies from Christmas. I’ll save them for my next glycogen recompensation. I’ll make sure I pick up a container of cake frosting when it happens.

(Karen) #16

Ken, how often do you do a glycogen comp.?

(Ken) #17

When I’m training, it’s often once a week, but it’s subjective. I often go longer longer periods without them. I really go by training performance, îf my energy levels are dropping and my lifting begins to suffer, or if I don’t recover as fast as I think I should, those are the real triggers.

Remember, it’s all about optimizing hormonal balances, where you can burn fat and and carbs with equal efficiency, without adverse lipogenic adaptations. At the same time avoiding metabolic slowdowns.

(Alison) #18

Your carrot cake sounds beautiful! (Mostly these days, I enjoy baking & baked goods visually, and enjoy the smell too, except for last week of course!) I’m new to the carbs/athletics concept - something to look into in the future, I’m thinking after I’ve been Keto for a full year + and have been maintaining ideal weight & stats? I usually get talked into a distance run every year or so, and do some mountain biking and extended hiking -so it could come into play… for now, I’m SO relieved I didn’t derail everything and lose a month! :wink: Your insights really helped me chill about it, thanks Ross!

(Ross) #19

Hi Alison! That is so sweet for you to say! Glad I could be of some help!

There’s a bit of ongoing research on low carb athletic performance.
Volek, Phinney and Noakes are the best sources of info at the moment.

Nutshell is our max fat burning rates may at least double after a year of keto adaptation.
That makes us little energizer bunnies! We can just keep on going and going and going…
Yes, you now have superhuman powers & didn’t know it!
Post workout recovery tends to be faster, plus less swelling etc.
Course records are being shattered by high end endurance athletes who make the switch to ketogenic diets.
If you could put the athletic benefits of a keto diet into a pill, you’d make millions from the triathlete community.

There’s a bit of debate, probably because there is little or no good data, on using keto for more short sprint type activities but there are several professional cricket and rugby teams using Banting diets who swear by it. Also, some NBA players use keto.

A lot of keto athletes like to train low carb and race high carb…which is what we were talking about.
For me, taking in that carrot cake helped give me a benchmark. I reacted by getting a little hyper & warmed up which is exactly what SHOULD happen in someone with a healthy metabolism. (we should call this the Cornholio effect!) I used to just get tired & fatter by eating sugar. I think this means my metabolism has healed up somewhat over the past few years. I would have no way to know that otherwise.

(Ken) #20

It’s very common for athletes using keto to have carbs (usually dextrose) around workouts and competitions. This has been practiced for around 20 years now. It works, I’ve done it now literally hundreds of times.