Keto Diet Cheat Day: The Ultimate Guide in 2019

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I think you already know this, but let me say it:

Losing weight seems next to impossible.

With temptations everywhere, shredding stubborn fats and achieving your fitness goal seems to be out of your hands.

The good news:

The word “seems”.

Losing weight is never impossible, it is only difficult to achieve.

Here’s a solution for you:

A KETO DIET.

“What’s that?”

“Can it work for me?”

“Can I really lose weight with keto?

“Is it…..”

Hold your horses!

All of your questions will be answered with this comprehensive guide that I prepared just for you.

So, let’s do this bit by bit and get started!

In this article, you will learn more about the keto diet.

What is keto diet and Its amazing health benefits

The Different Types of Keto Diet

Ketogenic Diet VS. Low-Carb Diet

Keto Diet Planning: Macronutrients Breakdown

Carb, Protein and Fat Intake

Keto Diet Food List: The Foods You Can Eat Anytime

Keto Diet Food List: The Foods to Eat Occasionally

Keto Diet Food List: The Foods to Avoid Completely

Sample Keto Diet Meal Plan to Get You Started

Knowing When in Ketosis Phase

The “Keto Flu”

Keto Diet: The Basics

keto diet healthy food

A keto diet or ketogenic diet is a low-carb diet, where your body produces ketones in the liver that is to be used as energy.

Ketones are the body’s by-product that breaks down fat for energy.

The main goal of a keto diet:

To force the body to burn stored fats instead of carbs.

Here’s a scenario:

Eating foods that are high in carbs causes the body to produce insulin and glucose.

The easiest molecule to convert is glucose, so your body will always choose this as an energy source.

Insulin, on the other hand, process glucose by taking it around your body through the bloodstream.

So?

So, your body will use glucose as the primary source of energy.

The problem is:

Fats will not be of use and thus stored.

While your body keeps on using glucose for energy, fats are stored and build over time.

When you lower your carb intake, however, your body will automatically go into ketosis.

Ketosis is a state that the body initiates in order to help us survive when food intake is low.

During ketosis, the body produces ketones because of the breakdown of fats in the liver.

Specifically speaking, fatty acids in the body are converted by the liver into ketones and are used as energy.

And when you overload your body with fats as the main source of energy, it adapts and becomes more efficient in burning fat!

Amazing Health Benefits of Ketogenic Diet

There are several benefits that come with being in the keto phase.

Mostly anyone can safely benefit from eating a high-fat, low-carb diet.

Here are some of the most amazing health benefits of a ketogenic diet.

1/ Weight Loss

keto diet lose weight

Most people knew Keto diet for one thing:

Losing weight.

And it is a fact. A keto diet uses body fat as the main energy source so it is quite obvious for losing weight.

During keto, your fat storing hormone called insulin significantly drops to a lower level that turns your body into an effective fat-burning machine.

The keto diet has scientifically shown better results when compared to high carbs, low-fat diets; even in the long term.

2/ Mental Focus

There are other people that use the keto diet for specifically increasing their mental performance.

How?

Ketones are a good source of fuel for brain functioning. Also, when you lower your carb intake, big spikes in blood sugar is avoided.

Together, it can result in an improvement in concentration and focus.

There are also studies that show great benefits that impact the brain’s functioning when you increase your fatty acids intake.

3/ Control Blood Sugar

Because of the food types you eat, keto automatically lowers your blood sugar levels.

The ketogenic diet is a very effective way to prevent or manage diabetes.

For those people who have type II diabetes or are pre-diabetic, a ketogenic diet is a great solution.

4/ Epilepsy

Since the early 1900’s, the ketogenic diet has been used to treat cases of epilepsy.

As a matter of fact, keto diet is still one of the most widely used therapies for people that suffer from uncontrolled epilepsy today.

Also, keto diet offers fewer medications to be used other than epileptic treatments and still offers excellent control.

5/ Normalized Hunger and Increases Energy

Increases energy

Fat is nutrient that is naturally more satisfying and leaves us in a full or satiated state for a longer time.

Also, fat is a more reliable and better energy source than carbs, thus making you feel more energized all throughout the day.

6/ Insulin Resistance

Insulin resistance, if left unmanaged, can lead to type II diabetes. Studies show that a low carb diet like keto diet can help people lower their levels of insulin to a healthier range.

7/ Cholesterol and Blood Pressure

Ketogenic diets have shown improvements in cholesterol and triglycerides levels that are most related to arterial buildup.

Specifically, speaking, high-fat, low-carb diet has shown a significant decrease in LDL and increase in HDL partied concentrations when compared to low-fat diets.

A study also shows that low-carb diets like keto diet are better in improving blood pressure.

Also, some issues in blood pressure are related to excess weight, making keto diet a bonus since it primarily helps in losing weight.

8/ Acne

When switching to a ketogenic diet, it is quite common to experience skin improvements.

A study shows that there is a decrease in skin inflammation and lesions when going on a low-carb diet.

Also, that study that revealed a probable connection between increased acne breakouts and high-carb eating.

The Different Types of Keto Diet

There are four types of a keto diet, which are not all suited for most people.

Their differences are fully dependent on carb intake.

1/ SKD or The Standard Ketogenic Diet

SKD is the most recommended and common version of keto diet where you stay between 20 to 50 grams of net carbs every day and focus on high fat intake and moderate protein intake.

2/ TKD or The Targeted Ketogenic Diet

TKD is having a 25 to 50 grams or less of net carb intake from 30 minutes to an hour before you do exercise.

3/ CKD or The Cyclical Ketogenic Diet

CKD involves eating low-carbs for several days, followed by eating higher carbs for a couple of days.

4/ High-Protein Ketogenic Diet

This type of keto diet is quite similar to SKD, however, it requires additional amounts of proteins.

Ketogenic Diet VS. Low-Carb Diet

You might be thinking:

Keto diet and low-carb diet are the same, right?

No. They’re not.

As I have mentioned earlier, keto diet is a form of low-carb diet. There are other forms of a low-carb diet that are not ketogenic in nature and the biggest difference is on their level of carb intake.

What I mean is:

There are low-carb diets that involve having a moderate decrease in carbs but the decrease is not large enough to send you into ketosis.

For instance:

A modern version of Atkins diet involves adding more carbs over time that can be too much for your body to go to ketosis phase or even stay in ketosis for a long period of time.

Keto Diet Planning: Macronutrients Breakdown

In general, a keto diet breakdown is like this:

  • Low in carbs
  • Moderate in Proteins
  • High in Fats

The recommended percentages of nutrients in a keto diet are as follows:

  • 5 to 10% calories from carbs
  • 20 to 25% calories from protein
  • 70 to 80% calories from fat (sometimes more for other people)

This is only a recommended range. Numbers still vary slightly depending on an individual’s needs and fitness goals.

CARB INTAKE

bread

A range of 20 to 50 grams of carb intake every day is ideal for most people on a keto diet.

Some people, however, can go to as high as 100 grams every day in order to stay in ketosis.

PROTEIN INTAKE

lamb cutlet

There are other factors that you need to consider when identifying how much protein you will need on a keto diet.

These include:

  • Activity level
  • Height
  • Gender
  • Ideal body weight
  • Lean body mass

Remember:

Too much intake of protein can prevent ketosis.

In order to avoid protein breakdown instead of fat, you might want to avoid eating more than 1.5 to 2 grams/kilogram of lean body mass.

FAT INTAKE

nuts

After you have calculated your protein and carb intake, the remaining caloric intake should come from fats.

Keep in mind:

The type of fat is necessary when eating a keto diet.

You need to be cautious in consuming oils since they are high in omega-6 fatty acids and can cause inflammations in large amounts.

Instead, you need to choose fat sources that are low in polyunsaturated fats and high in saturated and monounsaturated fats.

These include:

  • Full plant-based fats such as avocado
  • Full-fat cheese and other dairy products
  • High oleic safflower and sunflower oils
  • Olive oils
  • Butter from grass-fed cows
  • Coconut oil or MCT or Medium-chain Triglycerides oil (the body can easily convert such oils to ketones)

Keto Diet Food List: The Foods You Can Eat Anytime

1/ Healthy Fats

In every meal throughout the day, fats should be included in high amounts.

Most healthy fats have zero net carbs and other health advantages.

  • Duck fat
  • Chicken fat
  • Lard
  • Ghee
  • Butter
  • Avocado oil
  • Macadamia
  • Flaxseed
  • Olive oil
  • Palm fruit
  • Cold-pressed coconut
  • MCT or Medium-chain Triglycerides oil
  • PUFAs or Polyunsaturated Fatty Acids
  • MUFAs or Monounsaturated Fatty Acids
  • Saturated Fats

2/ Proteins

Animal proteins like fish and meat have very little carbs. In order to control hunger, you can have them in moderate amounts as needed. I advise that you eat fattier meat cuts than leaner ones.

For instance:

Chicken legs and thighs are preferable than chicken breast since they contain more fat.

  • Fish including tuna, anchovies, trout, bass, mackerel, flounder, salmon, and sardines
  • Cage-free eggs and egg yolks
  • Organ meats such as liver
  • Poultry like chicken, turkey, pheasant, quail, goose, hen, and duck
  • Grass-fed meat such as venison, veal, goat, lamb, and beef

3/ Non-starchy Vegetables

Non-starchy vegetables contain a lower amount of calories and carbs than their starchy counterparts. Therefore, with the similar calories, you can eat more non-starchy veggies than starchy veggies.

  • All leafy green vegetables such as chard, kale, spinach, sorrel, romaine, radicchio, fennel, escarole, endive, chicory, arugula, turnip, mustard, beet greens or dandelion and collards
  • Cruciferous veggies such as cauliflower, Brussels sprouts, cabbage and broccoli
  • Slightly higher carb veggies such as tomatoes, wax beans, green beans, jicama, radishes, water chestnuts, sugar snap peas, bell pepper bean sprouts, bamboo shoots, mushrooms and asparagus
  • Leeks
  • Chives
  • Zucchini
  • Cucumber
  • Celery
  • Fresh herbs

4/ Fat-Based Fruit

Avocado is different from most other fruits. Most fruits primarily contain carbs. Avocado is rich in fats.

As a matter of fact, avocado contains 77% fat by calories which make it a better source of fat than most animal foods.

5/ Drinks

You can drink the following without worrying about carb intake.

  • Bone Broth
  • Unsweetened tea and coffee (black)
  • Water

Keto Diet Food List: The Foods to Eat Occasionally

1/ Full-Fat Dairy

Your intake of dairy products should be limited because they contain natural sugars.

  • Full-fat cheese
  • Full-fat goat and cow milk (preferably raw and organic)

2/ Medium-Starchy Vegetables

Unlike non-starchy veggies, these vegetables contain little to medium carbs.

  • Potatoes
  • Yams
  • Parsnips
  • Beets
  • Carrots
  • Okra
  • Artichokes
  • Sweet peas

3/ Legumes and Beans

beans

Beans and Legumes vary in carbohydrates, so you might want to read the labels carefully before eating.

  • Soy products such as tempeh, edamame, and tofu
  • Hummus
  • Lentils
  • Lima
  • Kidney
  • Chickpeas

4/ Seeds and Nuts

The following seeds and nuts contain carbs, however, only in low amounts.

  • Pumpkin seeds
  • Chestnuts
  • Pistachios
  • Sunflower seeds
  • Cashews
  • Walnuts
  • Almonds
  • Seed butter
  • Nut butter
  • Flax seeds
  • Chia seeds

 

5/ Fruits

blueberries

Berries including:

  • Raspberries
  • Blackberries
  • Strawberries
  • Blueberries

 

6/ Drinks

You can consume unsweetened drinks like the ones below moderately with just a small serving of 1 to 2 glasses per day.

  • Water with lime juice and lemon juice
  • Light broth
  • Unsweetened almond or coconut milk
  • Fresh fruit and vegetable juices (preferably homemade to control sugar)

Keto Diet Food List: The Foods to Avoid Completely

1/ Any type of sugar

Only one teaspoon of sugar and you will have 4 net grams of carbs so you may want to avoid any type of sugar during a keto diet.

  • Raw, cane, brown, white and confectioner’s sugar
  • Syrups such as fruit, caramel, corn, carob, and maple
  • Any food that is made with ingredients like lactose, dextrose, maltose, glucose, and fructose
  • Agave
  • Honey

2/ Any and All Grains

A small serving of grains or a slice of bread can have anywhere from 10 to 30 net grams of carbs.

  • Pilaf, couscous, quinoa, all rice (jasmine, brown, white), oats and wheat
  • Corn and all products that contain corn like polenta, grits, tortillas, popcorn, and cornmeal
  • All products made with flour such as pasta, muffins, rolls, bagels, and bread.

3/ Almost all Processed Food

cereals

Processed foods are often high in unhealthy fats. Also, they are loaded with added sugars and high fructose syrups.

  • Foods containing artificial flavors like artificial dyes and sweeteners (aspartame, sucralose, etc.)
  • Boxed foods, Canned soups, and any pre-packed meals
  • Protein bars, granola bars, and snack carbs
  • Cereals and oatmeals
  • Waffles, pancakes and other baked breakfast food
  • All desserts such as ice cream, pies, cakes, and cookies
  • All types of candies
  • Pretzels, chips, and crackers

4/ Caloric and Sweetened Beverages

These drinks have high carbs and sugar contents that are not good when undergoing a ketogenic diet.

  • Fruit juices
  • Milk and dairy replacements
  • Sweetened coffee drinks and teas
  • Alcohol such as liquor, wine, and beer
  • Soda

Sample Keto Diet Meal Plan to Get You Started

For those who are beginners in a keto diet, here is a sample diet meal plan that can give you an idea and get you on your feet.

Breakfast Option #1: The “No Egg” Breakfast

  • 1 oz Pepper Jack Cheese
  • 1 cup bell pepper roasted in 1 tablespoon olive oil
  • 1 oz breakfast sausage (sugar-free)

Nutrition Facts:

Calories: 533

Fat: 45g

Carbs: 9g

Protein: 23g

Breakfast Option #2: Fried Eggs with Bacon and Sautéed Veggies

  • ¾ cup spinach
  • 2 pieces Bacon
  • ½ cup mushrooms sautéed with spinach in bacon grease
  • 1 tablespoon olive oil or butter
  • 2 large eggs fried in olive oil or butter

Nutrition Facts:

Calories: 774

Fat: 56g

Carbs: 5g

Protein: 25g

Lunch Option #1: BLT Lettuce Wrap

  • 2 tablespoon mayonnaise
  • 1 oz Monterey jack cheese
  • 5 small cherry tomatoes
  • 2 oz grilled chicken
  • 6 pieces bacon
  • 3 large leaves of Romanian lettuce that is sliced

Nutrition Facts:

Calories: 632

Fat: 48g

Carbs: 8g

Protein: 42g

Lunch Option #2: Taco Salad

  • ¼ cup sour cream
  • ¼ cup avocado
  • 5 oz cheddar cheese
  • 3 cherry tomatoes
  • 2 cups Romanian lettuce that is sliced
  • 2 teaspoons taco seasoning
  • 3 oz 80/20 ground beef

Nutrition Facts:

Calories: 570

Fat: 42g

Carbs: 12g

Protein: 36g

Dinner Option #1: Baked Salmon with Loaded Baked “Potatoes”

  • 5 oz cheddar cheese
  • 1 tablespoon scallion
  • 1 piece bacon
  • 2 tablespoons sour cream
  • 1 ½ tablespoon of butter
  • ¾ cup steamed and mashed cauliflower
  • 4 oz Atlantic salmon with a ½ tablespoon butter

Note: Combine all ingredients except salmon and bake at 350° until browned.

Nutrition Facts:

Calories: 653

Fat: 53g

Carbs: 6g

Protein: 38g

Dinner Option #2: Pork Chop with Steamed Asparagus and Mushroom Sauce

  • ½ tablespoon olive oil
  • 4 oz pork chop

For mushroom sauce:

  • 1 tablespoon butter
  • ½ cup steamed asparagus
  • 2 tablespoons heavy whipping cream
  • 1 pinch ground thyme
  • 1 teaspoon minced garlic
  • ¾ cup white mushrooms

Nutrition Facts:

Calories: 675

Fat: 55g

Carbs: 9g

Protein: 36g

Knowing When in Ketosis Phase

Maybe you are asking:

“How will I know if I’m on Ketosis?”

Ketosis phase can be a gray area since there are varying degrees of it.

Generally, it takes 1 to 3 days to reach full ketosis.

You can monitor your ketone levels at the comforts of your own home through certain tests.

During a keto diet, excess ketones are spilled over into different areas of the body, giving you several ways to monitor ketone levels:

  • On the breath using a breath meter
  • In the blood using a glucose meter
  • In your urine using a urine strip

These can be effective ways to measure ketones, however, they do not directly answer your question.

So, instead of tests, you can check for physical symptoms that will let you know if you are on the right track:

1/ Increased Urination

As a natural diuretic, keto urges you to visit the bathroom more often. A ketone body called acetoacetate is excreted in urine which leads to increased bathroom visits.

2/ Dry Mouth

Because of the increased urination, you will experience increased thirst and dry mouth. So, you need to make sure to drink plenty of water and replenish your electrolytes in the body.

3/ Bad breath

WHAT?!

Okay. You don’t have to worry about this. It is usually temporary and goes away over time.

A ketone body called acetone is partially excreted through the mouth. It smells sharp like an overripe fruit or the smell of nail polish remover.

4/ Increased Energy and Reduced Hunger

Typically, after you pass the “keto flu”, you will experience an energized mental state and lower hunger levels.

The “Keto Flu”

For people new to a keto diet, “keto flu” is a common experience that usually goes away after a few days.

It is characterized by some slight discomfort like cramps, nausea, headache, and fatigue.

There are several reasons for keto flu, but the primary reasons are:

1/ Keto diet is diuretic

Keto causes you to urinate more often. This leads to losing both water and electrolytes in your body. You can combat this condition by drinking lots of water and replenishing your depleted electrolytes.

2/ You are transitioning

The body is used to processing lower intake of fat and high intake of carbs.

The body creates enzymes in order to do this.

During transitioning, your brain might run low on energy that causes headaches, nausea, and grogginess.

When you increase your water intake and replaced your depleted electrolytes, most symptoms of Keto Flu should go away.

Once your body becomes adapted to ketosis, it will be able to fully utilize fat as the primary energy source.

Conclusion

If you want to shred stubborn fats fast, Keto Diet is the surest way there is.

This coming summer, you do not need to hide away from prying and judgmental eyes.

Feel confident and sexy with a beach-worthy body that will turn heads wherever you go!

Tired of every diet you had possibly seen in magazines, blogs, and videos of gurus promising you results that never materialized?

Always ended up with the same problem as you started in the quest of losing weight and achieving a dream physique?

What if something that really works in losing weight is just around the corner?

I guess you heard about keto diet? And people swear how effective and easy to stick with it.

Usual question about keto diet is does it really work?

YES, it does really work

But not without challenges’…

If you know the struggles between tempting to eat that mouth-watering cake or delicious pizza and while going on a strict keto diet.

Then you’ve probably heard rumblings about keto diet cheat day.

Ah, cheat days – eating something that isn’t in line with our diet will truly satisfy our cravings.

But the question is, does having a cheat day really okay? Is it worth it?

Let’s get started, shall we?

What is keto diet?

keto diet cheat day

First of all, before we go let’s define what exactly a keto diet is.

Keto diet basically means you should only eat a very low carb, high fat, and moderate protein diet.

Yes, you heard it right, this diet strict you from eating whatever you want but for good reasons (goodbye doughnuts and pizza).

Sometimes called LCHF (low carb high fat) diet, it puts your body into a metabolic state called ketosis or the state where our liver produces energy for the body in the form of ketones which can eventually transform our body in the fat-burning machine.

So if you’re trying to lose weight and burn those embarrassing belly fats after those lavish dinner parties – keto diet is probably your best bet.

You see, this type of diet has gained its popularity in the diet sphere simply because it’s awesome.

How, you ask?

It doesn’t only work by changing how you view nutrition but it also reverses how your system works in a good way by designing our body to function in a maximum productivity as a fat burner than a sugar burner.

For example, if you’re eating something (I mean that yummy pizza and donut) that contains a high amount of carbs.

Our body will produce glucose and insulin which are both converts molecules and turns it the main source of energy for our body and carry it around our system through the bloodstream.

Efficient right?

The only setback of this process is that once the glucose is used the main source of energy.

The fats are not usually needed for producing energy and therefore the fats are stored in the body.

Remember those times when you crave for some chips, candy bars, or some quick snack?

The main reason behind it is that your brains run out of glucose and basically craves for more.

What are the types of ketogenic diets?

Below are some different types of the ketogenic diet that you should check out.

1/ SKD – Standard Ketogenic Diet

This the most common version of ketogenic diet which typically contains very low-carb (5%), high-fat (75%), and moderate-protein (20%) diet.

2/ CKD – Cyclical Ketogenic Diet

The CKD involves a cycle of periods of high carbs pause including 5 keto days and 2 high-carbs in the next following days.

This could be applied to keto diet cheat day once a week.

3/ TKD – Targeted Ketogenic Diet

This is great for gym-goers as it allows you to add more extra carbs during training sessions or workouts.

4/ High-Protein Ketogenic Diet

Mostly similar to the SKD or the Standard ketogenic diet but involves the higher amount of protein.

It typically contains 35% protein, 5% carbs, and 60% fat.

The Standard ketogenic diet is the most common while the other two types (Cyclical and targeted ketogenic diets) are usually for advanced users such as professional athletes and bodybuilders.

You might get confused on the two terms keto and low carb diet.

What are the differences? Good question.

The straightforward answer to this question is in the ketones.

We all know that one of the by-products of carb intake is the increased ketone production in our liver more specifically on the liver.

Low carb diet has been shown to have no significant effect on the production of ketones while ketogenic diet, well as the name implies, can have a positive impact on the ketone production in the body.

So which diet is for you?

Both of these diets can be beneficial for those individuals who want to lose weight and its effectiveness will be largely based on the person’s stats and lifestyle.

What are the myths associated with a ketogenic diet?

Here are some popular myths associated with keto diet that should help you decide the best type of diet for you and expand your knowledge about it.

Myth #1: Ketoacidosis and ketosis are basically the same

Aforementioned, ketosis is when your body is in the state of fat burning mode which uses fat to produce energy and ketones but doesn’t be confused with the term ketoacidosis.

They’re different.

This is because ketoacidosis is a serious state where the blood has high acidity level and often seen in individuals with diabetes.

However, people who are following a ketogenic diet can also suffer from ketoacidosis and the symptoms include confusion, shortness of breath, blurred vision, abdominal pain, thirst, and weakness.

Myth #2: Ketogenic diet contains high protein

chicken high protein

One dangerous misconception about keto diets is that some people tend to believe that it is a high-protein diet.

Which is not true.

Maintaining our body in the ketosis state can be difficult which is why in order to utilize the ketone levels and prevent our body from the danger of ketoacidosis.

You must reduce the protein intake while on a keto diet.

Once the protein level increases, the production of ketone will also increase as the breakdown of amino acids in the body will improve.

However, if the protein intake gets too high, the converted glucose can eventually increase the blood sugar level in the system and can lead to serious health issues.

So, what is the right amount of protein?

According to experts, when you’re on a keto diet, you should consume protein for about 6 – 8 percent of your daily calories.

In this way, you could reduce the risk of ketoacidosis while maintaining your ketosis state as well.

Myth #3: Ketogenic diet lets you eat any type of fat

According to experts, keto diet strict your consumption on any saturated sources.

Yes, those sausages, bacon, ham, and so on.

Instead, they strongly suggested that you should opt for unsaturated fat sources such as fish, flax seeds, and walnuts in order to reduce any risks of cardiovascular disease.

It’s probably the best time to say goodbye to that bacon.

Myth #4: My brain will function in the most favorable way even without carbs

Have you ever feel “hangry” or hungry while angry?

If yes then you will know exactly how it feels to run out of blood sugar levels.

This could also cause the brain to crave for more glucose.

According to studies, your brain will do a lot of screaming which is why it needs more than 100 grams of carbs or glucose each day in order to support optimal brain function and keto diets only take 50 grams of carbs.

Some people may experience “hangriness” while in the process of becoming fat adapted.

As the system becomes fat adapted, the brain will not use ketones and converts it into an energy source that will usually take for weeks to months.

Myth #5: Ketogenic diet is great as a long-term solution

Some people tend to follow the keto diet over the long-term.

But it shouldn’t be, primarily because the longer you follow the diet, it can increase the risks of muscle loss in terms of its strength and tone.

It could also decrease its mass as it declines metabolic rate or the ability to burn calories.

According to studies, it is a great idea to increase your protein and carb intake in order to improve your workout intensity.

Should you have cheat meals on a keto diet?

Ketogenic diet offers a tantamount number of benefits to your general health but people usually ask if they can cheat like other diets usually practice?

Our Answer – having keto diet cheat day meals is a Big NO.

Cheat day basically means a cyclical strategic refeeding where you allow yourself to pick a certain day of the week such as on the weekends or months, and then consume whatever you want on that day.

But is it really worth it?

Let’s take a look at some consequences of having cheat meals while you’re on a keto diet.

1) Cheating can take you out of the ketosis state

cheat meal

If you’re eating whatever you want during your diet.

You will more likely don’t gain the optimum result of your effort and it will take you out of ketosis more specifically if you’re eating something with the high amount of carbohydrates.

One way to determine if you’ve eaten some cheat meal, you should put it on the acid test and test your ketone levels using these ways:

  • Urine Testing: the urine strip indicates your ketones using color and it might cost you less but it’s not always reliable.
  • Blood Testing: blood test uses a glucose meter to monitor your ketone level and can give you the most accurate results.
  • Breath Testing: it measures your ketone levels by breath and the most affordable option.
  • Cheating can have the significant effect on your fat-burning mechanism

While you’re on a ketogenic diet, your body tends to alter specific hormones and increases the production of enzymes in order to optimize the fat burning fuel’s conditions.

This process is necessary for keeping your body in the state of ketosis for a longer period of time and having cheat day can have negative effects on that process.

Remember, if you’re not maintaining your body in the ketosis state.

You will not achieve an optimum result that you want.

2) Cheating while on keto diet will increase your blood sugar level

Keto diet has gained popularity especially on those individuals who have type 2 diabetes or any blood sugar problems mainly because this strict diet is great for stabilizing the level of blood glucose in the body.

So, if you’re planning to eat high-carb food on your keto diet cheat day.

I’ll stop you there because carbs can have a possible negative effect on your blood sugar level that could eventually lead to dangerous complications.

Everyone should consider this fact not only for those who are suffering from pre-diabetes or diabetes but also for any individual who has a high level of sensitivity when it comes to sugar and carbs.

3) Cheating can cause uncontrollable cravings

Our system tends to adapt to the burning process of ketones for energy and sometimes, our tastes bud also adapts on the keto diet-specific food as well.

Interrupting this process by eating innutritious foods from your cheat day can increase the possibility of serious cravings and can eventually make it harder to go back into the usual diet.

As we crave for the food we technically crave for fat and carbs according to studies.

So if you’re that type of person who turns moderate cheat meals into a full-on binge fest.

You will more than likely to do more danger than good on your healthy progress.

4) Cheating can higher the risks of keto-flu

As your body produces energy from burning the ketones, you might experience symptoms like headaches, low energy, bloating, and fatigue.

Which is a normal reaction.

However, if you’re transitioning between keto diets to cheat meals.

You might continue to experience these symptoms and you might need exogenous ketones supplements.

Changes in keto foods and junky cheat meals can commonly cause an uncontrollable and unstable craving for some people.

Keep in mind that keto diet can be hard to follow or maintain in the long run and those cheat days can make it difficult to go back into it.

 

But what are the possible advantages of cheat day while on a keto diet?

In some cases, having a cheat day while you’re going on a keto diet might be justified especially for those people who have a significant amount of body fat to lose and other advantages include:

1/ Insulin release and sensitivity

At the stage of a keto diet, your body tends to increase your insulin sensitivity while decreasing its release and that will eventually make you become keto-adapted which means you will have a higher chance to fully raise the level of your blood glucose production and use them to produce as the main energy source for the body.

2/ Significant impact on Leptin levels

Having a cheat day might make sense because it can reset the leptin level in the body which is a responsible hormone for satiety.

It can also boost the production of ghrelin or the hormone which controls our feeling of hunger.

Having a keto diet cheat day will allow your body to increase the leptin production which is necessary for increasing your metabolic rate in terms of utilizing the stored energy reserves and improving your energy levels as well.

3) Relieves decision fatigue

fruits

Having one cheat day once a week will reduce the risk of cravings or decision fatigues but make sure that you’re getting the right amount of carbs, fats, and proteins form unprocessed whole foods, vegetables, fruits, or any other healthy cheat meals and not on color juices, sugary drinks, or any junk food.

Does it really work, what are the benefits?

Ketogenic diet offers several capabilities that could be beneficial for our general health, from increasing energy levels to weight loss and below are a list of other benefits of this diet.

1) Weight loss

fitness model

The number one reason why most people tend to go through ketogenic diet is to lose weight in a healthy manner.

This diet converts the body fats into the main source of energy for the body.

It decreases the fat storing hormone or the insulin and turns our body into a fat burning mode as mentioned earlier.

According to several studies and research, keto diet has been shown to provide optimum results even in the long term compared to LFHC (Low-fat and High-carb) diets.

2) Control Blood Sugar

Due to the type of ketogenic specific foods you eat, these can lower your blood sugar level naturally and therefore it can be beneficial for those who are suffering from pre-diabetes or type 2 diabetes by increasing their body’s ability to handle insulin.

It has been shown that keto diet is more effective compared to other low-calorie diets.

3) Increase concentration and mental focus

focus on training

Keto diet is used by some individuals who want to boost their cognitive functions and performance.

As the main goal of the diet is to improve the production of ketones, it can also boost the brain function by providing the right amount of energy and prevents big spikes in the blood sugar as well.

The increased production of fatty acids plays a significant role in improving mental focus and concentration.

4) Normalized hunger and Increased energy

increased energy

We all know that keto diet turns the body fat into an energy source for our body, in addition, this diet also helps to increase the energy levels in our body that will keep us feeling energized throughout the day.

It also helps to keep us in the satiety state for a longer period of time because of the high amount of carbs in the diet and it also reduces the level of our blood sugar as well.

5) Epilepsy

Did you know that ketogenic diet has been used for many years now mainly because for good reasons such as for epilepsy treatment?

It is widely used on therapies among children who have suffered from uncontrollable epilepsy which reduces the use of medications while providing excellent control at the same time.

6) Blood Pressure and Cholesterol

According to several studies, keto diet has been shown to boost the triglyceride and cholesterol levels as it decreases the LDL or the bad cholesterol in the body and significantly increases the HDL or the good cholesterol.

These could prevent any toxins from building up in the arteries that might lead to serious cardiovascular problems as well.

On the other hand, excess weight has been associated with blood pressure issue which is why keto diet can obviously fight these issue because of its weight-loss capability.

7) Acne

acne

Keto diet can be beneficial for keeping the skin younger-looking and prevents any problems like acne.

According to study, they found out that there is a connection between acne and high-carb diet.

What do I eat on a keto diet? (Foods to avoid and foods to eat)

If you are new to a keto diet, it may be challenging to follow a healthy low-carb diet.

One thing’s for sure is that you can’t eat whatever you want during on this diet.

So in order to help you stick with the diet, here are some foods that you should eat and foods that you should avoid.

Foods to eat

  • Fats and oils: It is better to opt for natural sources such as nuts and meats. You should as well consume healthy monosaturated and saturated fats such as olive oil, coconut oil, and butter.
  • Protein: Opt for organic, grass-fed meat, pasture-raised if possible. Most commercialized meats don’t contain extra sugar which is why they should be consumed in a moderate quantity.
  • Vegetables: It doesn’t really matter if the vegetables are frozen or fresh as long as they’re healthy. Opt for green and leafy ones.
  • Dairy: Dairy could is great for keto diet but you need to make sure that it is labeled as ‘full-fat’. Some harder cheeses contain low carbs.
  • Seeds and Nuts: You need to make sure that nuts and seeds like almonds or macadamias are consumed with moderation.
  • Beverages: Stick to water but if you want to add excitement, you can add flavorings to it as well.

Foods to avoid

  • Sugary foods: soda, juices, sports drinks, chocolates, and ice creams – you name it. You should avoid anything that contains sugar or artificial sweeteners.
  • Grains: Pasta, Cereals, cakes, rice, corns, or any wheat products should be avoided.
  • Starch: Starchy foods like yams, oats, and potatoes should be avoided. Root vegetables are okay to make sure that it consumed in moderation.
  • Trans and low fats: Butter and Margarine should be avoided because they contain bad hydrogenated fats.

Conclusion:

The ketogenic diet is a highly viable diet that really works.

As long as it is followed with precautions and proper knowledge and if you’re going to have a cheat meal, make it something that you can eat without worries.

In short, make it healthy.

Everyone could get the most out of this diet.

The practice of a healthy lifestyle, proper dietary specific foods, and sticking to them for a long-term in order to achieve an optimum result.

Because at the end of the day it is consistency that really drives results.

Especially, when you are aiming for that amazing physique that you always had dreamed off.

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2 thoughts on “Keto Diet Cheat Day: The Ultimate Guide in 2019”

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