Prepping for a cheat meal

#1

This is my second time doing Keto. Last time was about a year ago and I lasted about 11 weeks. I do love bread and potatoes and enjoy my share of sweets so I stopped doing Keto and reverted back to my previous eating habits. I had done a bit research but didn’t consider the ‘Keto way’ permanent for me as a life change back in the day.

I have re-started Keto because I want to lose weight and get in shape before I reach 60. I’m female and have now been on this diet with NO cheating for 5 weeks. I’ve lost 10 lbs which I’m happy about, and haven’t had a problem staying on the diet because the food choices are right up my alley. I started this Keto again to lose some weight but I have been doing a lot more reading and research. I have learned so much on this forum and really like it.

I have really come into the reality of a life changing eating style but I know that there will be occasions when I want to have a diverse meal.

One thing I haven’t come across is prepping for a cheat meal. For instance, I want to eat a couple slices of carb heavy pizza in a couple of days from now for my supper. My question is:

Do I eat my normal Keto regime during the day as usual for me? Do I fast the whole day and then eat my cheat meal?

I will be back on my Keto regime the following day. And maybe my whole question is a non issue as I’ve read about people going on vacay and enjoy without any special controls but come back to regular Keto when back home.

I’m just wondering if it makes any difference one way or the other or if I just do whatever because it really doesn’t matter.

Just want to say as well, I appreciate all the info on this site and the care and respect from the many members answering what sometimes seem mundane and repetitive questions.

#2

When I have a Carb Day, I usually try to restrict it to a single carby meal. There’s been occasionally a day where I just carbed up hard, but if you restrict it to one meal, there’s really only so much damage you can do in a day, if you’re fat adapted.

(Ken) #3

Either way is fine, but since your glycogen is already depleted fasting beforehand is not necessary. If you want to fast afterwards, it is a better strategy, especially if you’ve done a day or more of carbs like for a holiday or vacation.

#4

Thanks for the reply. I suppose you’re correct.

I do eat large meals and don’t count calories because I don’t feel the need to. And stuffing myself on my cheat meal does sound a little divine even though after reading so much in the last couple of weeks, I feel like it isn’t in the best interest of my health. But I plan to do it anyway and will enjoy it.

Out of curiosity, how often do you have a Carb day? Not that I will be incorporating one but I do like to see how others live in the Keto way.

#5

A couple times a month, depending on events. But I’ve also been on Ketovore for a year, so I can bounce back faster than someone who is newer.

(Charlotte) #6

I cheat for just one meal, not the whole day and leading up to that time I treat it like any other day. It has the benefit of keeping me from over doing it. It also seems like psychologically I can forgive myself for doing it a lot easier. I’ll have a cheat meal once or twice a month when I go out with my husband for our date night.

#7

Fasting after will be the quickest way to get back into ketosis, not to mention hopefully avoiding making one cheat meal becoming two, etc.

(Christy) #8

I had some plumbing issues on Sunday. Couldn’t use water, couldn’t cook so, that resulted in an unprompted “cheat day.” My husband wanted pizza from our favorite local spot, which sounded delicious in my head. I had 2 slices dipped in (the tastiest) garlic ranch.

I’m not going to lie, as I chewed it, it was phenomenal but, 15 minutes after I was done I felt like I was dying. I was tired & nauseous & irritated. I ended up falling asleep on the couch, doubled over in pain.

I finished the day with 40/50 net carbs. Lesson learned. My body definitely does not want carbs anymore. I managed to stay in ketosis but, it’s not worth the 24 hours of feeling like shit.

Hard pass on “cheat days.”

#9

I don’t call it cheating but before occasionally eating carbs I eat low-carb as I normally do. I eat one carb meal a few times a month (not consecutive days). I did however only start doing this once I was fat-adapted a few months in. I’ve been eating this way for over a year and a half and its forever for me, not just to lose weight.

From the carb meal onwards I fast until about 3pm the next day and have coffee with MCT oil creamer - not sure if that actually does anything but it makes me feel like I’m helping my body get back into ketosis quicker! I’m back in keto the next day as I’m fat adapted. I don’t feel bad about it and I enjoy those meals. Personally I think it helps to mix things up a bit every once in a while.

I go also go on holiday a few times a year and eat what I want when I’m there. I inevitably put weight on but bounce straight back into ketosis a couple of days after I get back and the weight drops off.

Hope that helps.

(Carolus Holman) #10

Cheaters never prosper.

(Scott) #11

Just scrape the topping off and throw away the crust. Problem solved.

(Lauren G. ) #12

That has been my experience as well. As much as my brain tells me I want carbs or “real sweets”-to be honest, it’s only ever good for the first 2 bites. Afterwards, I would feel AWFUL and not to mention the guilt and obsession of what it was doing to my body. The only “cheat” days I have anymore are when I go a little over my macros with smart sweets gummy bears or lily’s chocolate. That way I may indulge a little more but it is with keto friendly foods. I feel you-HARD PASS! :slight_smile:

(Lauren G. ) #13

I have read there are two ways to get back into ketosis after a carb heavy meal-fast/exercise or just continue with high fat (MCT oil, etc…) I think some people hijack themselves before they are fat adapted and then get discouraged with their process so I like that you pointed out that it was after you were fat adapted.

(Lauren G. ) #14

Hey-so for me-if I really crave pizza-I will buy the Quest Keto friendly personal pizzas and eat those. I add extra cheese and pepperoni and dip it in ranch. Sometimes I will make 1.5 of the personal pizzas and indulge. So, for me, my “cheat” days are when I go over my macros a little bit with keto friendly foods. I think our mindset has a lot to do with it. If I was to cheat with non keto friendly foods- it would send me into a spiral of obsession and sadness and I would beat myself up; I learned the hard way.

For others, they are able to just move past it and continue on their journey. I have listened to several podcasts that state switching things up is really important for our bodies. If you regularly fast-then hopefully you’ll burn up the excess glycogen fairly fast. I always find that there are 2 schools of thought- let yourself cheat so that you don’t go off the rails OR don’t cheat to try to stay disciplined and remind your mind that you don’t need the sugar/carbs, etc… To each their own. <3

#15

For me, if it is a spur of the moment carb meal that took me by surprise, I just incorporate some fasting after the meal. But if it is planned in advance, like a holiday or birthday, I try to eat extra fat before the meal and frequently find myself so satiated that I don’t eat as much as I had planned for. Then, after the meal I fast for a couple of meals or a couple of days, depending on how hard I hit the carbs. I have been keto for 10 months and snap back into ketosis pretty easily doing this.

(bulkbiker) #16

Why?
And who are you “cheating” apart from your health…
Fathead pizza instead would be a far better option and probably not knock you out of ketosis.

(Kay) #17

This ^^^ make a keto pizza :grin:

(Matthew Kiel) #18

I would first ask what the purpose of a ‘cheat day’ is. Is it to satisfy a craving for something you know you shouldn’t have? Is it because you think you still need carbs? Are you trying to ‘goose’ your metabolism and shake things up to restart or kickstart your ketogenesis again?
My personal choice (because it is ALL ABOUT our personal choices) is to not plan cheat days. But on occasion, if my options are limited, or I just have a hankering for something specific that is available at that moment, I might indulge. But then I resume my good habits as soon as possible. I am concerned that if I plan out cheat days or cheat meals, then that will be on my mind too much and I’ll be focused on the ‘restrictions’ of being keto, rather than the many, many benefits and indulgences of it.
But it is all about what works for you and what consequences you are willing to deal with. For instance, don’t cheat and then complain that you instantly gained 3 pounds and get discouraged. (I was afraid of that for myself for quite a while). But know there is a downside to deviating from what you KNOW works.
Like many others, I would suggest not cheating at all. But if you crave something carby, seek out the keto versions of those foods instead - they are legion! I would wager that if you were to google “keto” and “insert food here” you find plenty of options to experiment with. And that is ultimately what we are all doing - experimenting. Everyone is different, not only physically but emotionally. And we all deal with the same stimuli differently. And we are all exposed to different stimuli. So it’s up to you to ultimately decide what to do, no matter what anyone else on this thread or forum suggests. Just try to make the best choices possible, that make sense, and that benefit you in the long term.
Good luck!
Keep calm and Keto on!

(Renu ) #19

Simple tip

  1. Fast 16 hrs
  2. Eat keto meal
  3. Eat cheat meal
  4. Have lots of water
  5. Fast 18 hrs…

Back to keto regime.
Im not very experienced but this worked for me twice… :grinning:

KCKO

(Shaena Peterson) #20

totally agree. started keto july 5th of last year. very strict, but don’t feel the least deprived. eat better than many of my friends. that being said, i can’t imagine a cheat day. simply because i don’t eat those foods anymore. i weighed 245 last july and this morning it was 175. it isn’t just the weight, it is everything. all numbers excellent, doctor is impressed.