Breaking Keto - The Impact of Cheat Days and My Lessons Learned

[@robertbrulc8435]

This is basically the best keto channel on YT👍 No one else constantly pricks their finger to test those supposed “keto breads” we love so much

[@SeriousKeto]

You are rapidly becoming my favorite viewer. 😉

[@catspaw65]

I call them indulgence days instead of cheat days. It is not the end of the world to indulge once in a while.

[@metaorange302]

catspaw65 The problem is it might be for those of us trying to stay in ketosis for diseases, like SIBO, cancer, seizures, hernias, etc

[@jordanrepgamez413]

Once a month is ok

[@jordanrepgamez413]

Metaorange go ahead but most people recommend a cheat day every 27 days

[@w8ing4someday]

@@metaorange302 I get what you're saying, I'm type 2 Diabetic. Most people who can't are aware of their situation and know better than to do what will not work for them. However, I cringe when I see other people knocking those who can get away with breaking Keto. It's not fair for me to become judgy or preachy to those who can just because I shouldn't or can't for whatever reason. People who can break Keto also need to understand that some people CAN'T break it for health reasons. Keto should be an uplifting experience regardless of HOW you choose to Keto. there is a Ketostyle for everyone that is what I love most about this lifestyle. Some day when I enter maintenance mode if I wish to break for a meal or a dessert and my blood sugar skyrockets I have no one to blame but myself, and I also know how to get it back down.

[@w8ing4someday]

@@jordanrepgamez413 If you can get away with indulging, enjoy it. Please be sensitive to the idea that SOME people cannot due to serious health issues. "Most people" may just be on the Keto train for weight loss alone, and that's fantastic. While most people with medical conditions should know their own limits and health concerns there are always some who are too overwhelmed, or are just learning and do not yet know enough. I'd recommend caution when advocating cheat days to others especially if they are just starting and may not know enough about it yet. That is when advice could become dangerous.

[@keekwai2]

It's pretty obvious your past experience as a presenter/trainer/teacher has come in handy for the production of these videos. Very professionally done. Not like most KZbinrs who plop in front of the camera with a three-day growth, uncombed hair, and a cat sitting on their shoulder.

[@SeriousKeto]

Thank you for the kind words. We have two cats, but neither is willing to perch on my shoulder. 😉

[@yacoale8153]

When I cheat I get awful brain fog and anxiety, even after eating carbs for a while I still feel anxiety and brain fog

[@LoveWinsMovement]

Totally agree with this bologna over cheat days and I agree with everything single thing you cover in this video. Cheating only exists if your sole focus it weight loss not regaining your health. Different mindset. Also the harshness associated with ‘cheating’ is the exact reason I started trying to help a dear sweet girl friend with her Keto re-start. I say re-start because her doctor told her she had to switch to Keto with no advise, no direction and so she tried to figure it out on her own, became totally overwhelmed, was viciously attacked on social media for her questions and attempts to get into and stay in ketosis… it was just unfair (cruel frankly) and even though she didn’t want ‘to bother me’ because I’m in the midst of a pretty hefty health battle, I started sending her 2-3 pages of notes every day or two. Now I have book written as a result which I never imagined writing especially given my own situation plus my friend is doing so much better and losing weight at her own pace. When she knocks herself out of Ketosis now (usually because of a holiday event with family) it is planned, far less severe and she isn’t beating herself up over it for days and days.

[@sep6229]

Today I went off keto. Just wanted a change for a day, and I thought it thru. paying for it now. Same types of symptoms you mention. Going off keto is not worth it to me.

[@SeriousKeto]

It’s no fun.

[@hughmura6676]

Such common sense, Steve. It's why you remain one of my top 3 keto YT channels. Thanks for your continued contribution to my journey.

[@SeriousKeto]

I appreciate that!

[@w8ing4someday]

Oh Man, I lost it at the look on your face on the "Morning After". That look alone is enough to tell me to "just say no". I can feel the pain of that "hangover" lol.

[@Sam-dc9bg]

I have been handling cheat days, intentional and accidental, by keeping them

[@AndrewsArt78]

You sir just got a new subscriber. I just started keto and I'm loving it so far.

[@rationalmuscle]

Dude, you just packed on water. Fast for a day and you're golden.

[@yun-pg8cr]

That’s what I do personally and it works wonderfully but this one time fasting didn’t help cus sugar cravings + starvation are a terrible cocktail, I feel like shit physically and mentally (I also eat low carb for psych reasons), I’m literally sick, I don’t sleep well and wake up a lot, my body is aching, I constantly feel full and stuffed (I tend to do if on a regular basis cus It’s energizing) tired and irritable, a mess. mind you it’s probably cus of mental cravings, cus I want to catchup cus I don’t know when I’ll eat that stuff next even tho I don’t even crave it on a regular basis.

[@robertbrulc8435]

As someone who’s lived in ketosis for the past three years, THIS is your most inspirational video…. No one gets it when I beat myself up because I had a once in a blue moon cheer day… gain ten pounds overnight and go into a dark depression because none of my clothes no longer fit me until I fast it off. Haha

[@joanie2718]

Thankyou for opening yourself to sharing your Keto Experience. You are an inspiration and your tips and insights are appreicated. Have a fantastic vacation!

[@user-sr8mf2vg9p]

It’s amazing how much brighter you look starting on day 4. Great documenting!

[@SeriousKeto]

In those rare instances where I go out of keto, I find my speech actually gets a little slurred. Crazy how many different positive ways keto affects a person.

[@user-sr8mf2vg9p]

Serious Keto yep, i agree.

[@robbrown2789]

Would've been good to know what you did for those days in terms of meals, fasting, etc.

[@dana102083]

Keto meals...

[@robbrown2789]

@@dana102083 that answer is about as useful as a fart in a spacesuit.

[@dana102083]

@@robbrown2789 not at all. He does keto when he is not cheating, thats pretty obvious. Google "keto meals" if you're that unsure. Intermittent fasting comes naturally for those on keto but I dont know if he is fat adapted (what I want to know from this video) ..because it only took a few days to get back into nutritional ketosis and for a beginner it may take weeks of the flu again. He has other food videos just as many others do on youtube. This wasnt a food diary but impact of cheating. People spread out videos to make kore money, man.. Many people eat more meals after they cheat as their blood sugar is up and feel more hungry when it drops again, eating more often. Its important to eat high fat to get you back om track.. But that's most keto food.

[@robbrown2789]

@@dana102083 I dip in and out quite regular, for some reason I think it makes sense to keep the body agile in terms of switching between carbs and keto. That video would've been a lot better with some context on getting back into keto - and possibly helped others.

[@dana102083]

@@robbrown2789 Sure, I agree metabolic flexibility is very important after a period of fat adaptation.. but length of video and making more videos matters to these guys and there is endless info online. Its not about convenience for viewers with freebie videos, tjat just sounds lazy. People need to take the time and do their research.. Its not always going to be spoon fed to them. This was highlighting the problems of breaking it. There's a million videos on "how to get back into ketosis quickest" which is what people want to hear when breaking it. There's no magic, just go back to the keto foods you were eating before you broke it and be consistent.

[@sandys7118]

Very informative video! I am glad I watched this! This was a thought provoking video. Thank you for sharing your breaking keto week.

[@SeriousKeto]

It still just amazes me how much better, happier, more alert, and more alive I feel when I'm in keto. Getting back into keto after breaking it feels like a hangover going away. I'm glad you found the video helpful.

[@BadSam2014]

I do IF and eat under 20carbs for dinner. If I do a cheat day my inflammation/arthritis pain is out of control. My legs swell. In 1 day. Sometimes I just have to eat pizza or spaghetti.

[@wynnsimpson]

You are a continuing source of optimism! Go keto go.

[@Trd2020]

When I feel unmotivated to continue this lifestyle I come to your videos and you always motivate me. Even. This video motivates me. Thanks

[@SeriousKeto]

I'm so glad!

[@marieh.blankenship372]

I hate the way it feels when I'm out of ketosis. My extent of cheating these days is dirty keto. And that is rare, cause bad oils inflame my joints the next day. I feel so much better staying the course. Thanks for sharing your experiences. It helps to know others experience similar affects.

[@paulyflyer8154]

Brilliant video. I've only been in Ketosis for 11 days now and including 2 months of intermittent fasting I've dropped from 168 pounds to 154 with only 9 pounds to go now. Apart from the first day or so of ketosis I've never felt so well and alive in my life. As a type 2 diabetic my blood glucose have plumetted to normal along with my blood pressure and i'm off all medication! At 58 I just wish I had discovered keto years ago. I have a family wedding coming up and I was contemplating coming out of ketosis, but having watched this brilliant video, I'm definitely not! Thank you so much. Subscribed.

[@kane6529]

My wife and I were planning on having a cheat meal when we go out for valentines but both of us said the same thing,”I don’t really miss anything on keto and know from past experiences that it’s never worth it” my issue is that’s how I end up spiraling out of control and back to a SAD diet every time!

[@bailey2624]

I GO off keto from thanksgiving to jan 4th-10th since theres too much family stuff going on. but if you dont over eat carbs and sugar the break wont mess your sleep up too much. I did only gain 5lbs as well. easy lose 5lbs in a week

[@SeriousKeto]

I managed to stay keto over Christmas, but because of some goofy family dynamics, we have four separate Christmas celebrations at various relatives' houses. This resulted in me putting on about 5 lbs. Then I went on a 2 week vacation to Hawaii, where I broke keto and put on another 5 lbs. I've been home for 4 days and have lost 5 of the 10 total lbs.

[@KatieCatinella]

Can you tell us what you were eating on your journey back into ketosis? Were you fasting?

[@SeriousKeto]

Fasting, for me at least, is the quickest way. I've also found that eating essentially carnivore for a couple of days will get do the trick as well.

[@staceydenise5538]

It's very interesting how your face changed as you started to go into ketosis. Very enlightening experiment. Thank you for sharing your experience.

[@jmh6823a]

Thanks for sharing your experience! In my life there is always some kind of birthday, anniversary (or whatever) party or holiday celebration every single month with friends, family, work and church gatherings. It's really bad at the end of the year with all the holiday parties (between 9-10 parties from Oct-Jan 1! Yikes!). After gaining all my weight back that I had lost the first half of that year (last year) due to "not looking like a jerk" at parties by eating the party food, I got fed up with it and decided to go on Keto starting (this last) Jan 1st and I also decided not to care what everyone thought about me for doing it (which helped me a lot). I wasn't mean about it, but I either, only ate the items that was Keto friendly at the parties or I brought my own food to each gathering that we've had so far this year and now everyone is just used to it. :-) I lost the 30 lbs I needed to lose back in May and I don't intend to go back to the old life style. Have I had ANY cheat days? Let's just say that every once in a blue moon I'll have something non-keto, but I don't make a whole day of it and it's very rare. I don't make a whole day a cheat day because 1) I gain weight very easily and 2) my body can bounce back right away from just one cheat item. I love your videos and got one of my friends (who just started Keto) to subscribe too :-)

[@desertrose9499]

I went off Keto after 3 years. I didn't want to but did it for someone else for Hawaiian vacation. I slightly went off during breakfast at airport. When I got to Condo in Maui....I looked like I packed on 30 pounds (of water) I didn't see that coming. Then got covid when trip was over. Probably really weakened me. I only had a few healthy carbs...and a couple of Mai Tias.

[@SeriousKeto]

It's an eye opening experience...

[@KetoCookbooksCorner]

*Very informative video. Thank you Steve* 🙂

[@leo.melchior]

Thanks for sharing your thoughts and experiences. I really appreciate your message and I really like your chaffle recipes. Keep up the good work.

[@SeriousKeto]

Thank you.

[@fuzzydogpa7348]

My experience is that such gatherings are manageable in the keto mindset. You could have just eaten the hotdog w/o the bun or just eat half the bun with it. Go to the once -in- a -while dinner and eat what you want but do a really hard workout before that depletes your glycogen stores in your muscles. Then the next day after doing the dinner do another hard workout and fast and you will get back into ketosis quickly. I have found that I can get into ketosis quickly by fasting until I'm in and it bypasses the keto flu. Fasting is King of Keto.

[@alaskacpu]

Mine was easy as long as I stayed under 100 Carbs. No issues, felt great and my numbers were fine. I stayed the same weight and was back on Keto the next day.

[@cherylwatkins588]

Celebrated Dads 80th over the weekend which was lovely. I was busy right through the whole day preparing and partying but Sunday I was wiped out. Couldn't prepare a proper meal so had a picky day which are always a bad idea as I actually ended up with a corned beef sandwich (proper bread) and a packet of crisps. Bad. Ive woken up feeling sooo sluggish, headachy and feeling sick. I know I have to eat properly now. Was it worth it though? Heck yes. To see my Pa enjoying himself and being happy absolutely it was worth it 😁

[@cherylwatkins588]

Partying lol. It was a very small get together not the big bash he wanted originally. 😢😁

[@ronanderson1013]

Not worried what family thinks, I’m staying on keto

[@paulab9148]

hey Steve, spot on advice. I'm going for a visit to some relatives for a few days and I don't want to 'be the jerk'. I'll keep this in mind ~ Paula

[@thatmarionchickonyoutube7545]

I wished I never indulged, I went off keto for 4 months and ate very badly. I’m paying the price now, I’ve been back on keto for 8 days and still not back into Ketosis, I actually gained a pound, but blamed it on too much dairy, so I cut back and list that pound but nothing more. I’m 74 and not very active, could that be it? I do enjoy your videos!

[@CatsLivesMattter]

Very well documented and informative video!!

[@clairejames642]

I just say it straight! “I’m in keto living and won’t change for anyone/thing. Treat food should be a thing of the pass & looking at my body I all the inspiration I need to stay on board 🚢

[@musoehcr]

Claire James Im new to keto but I can’t imagine giving up almost all fruits and most vegetables is healthy (for those doing keto for life )like there’s got to be a lot of nutrients missing

[@dawnwatkins6554]

It's funny how much better your voice sounds the more back into ketosis you become.

[@whatinthrworld23459]

not the end of the world. sometimes you gotta live life fully and know how to enjoy it. ill be back on in 3 days anyway.

[@lillywhite7443]

What did you do to get back into ketosis? What is your IF ratio? What/When are you eating? New to Keto here and trying to figure it all out.

[@12ldelga]

You can have a carb loading day. Doesn’t matter what type of carbs banana, sweet potatoes, bagels, etc. as long as you keep the fats low that day.

[@1978UA]

ThatOne Guy does keeping fats low help you digest the carbs w/o feeling bad.

[@12ldelga]

Maria Luisa Cardenas I don’t know about digestion but both carbs and fat are high glycemic. If you have both you’re going to store a lot of fat. You can either have high fat or high carbs and protein. Mixing three is basically just the American standard diet.

[@1978UA]

ThatOne Guy eating fat doesn’t make you fat. Fat comes from carbs that your body makes into glucose and insulin stores as fat because you don’t burn it all.

[@shyne41]

KZbin algorithm read my mind with this video. I'm heading to Vegas in a couple weeks, and have been deliberating going off keto while there.

[@SeriousKeto]

I love it when a plan comes together. 😉

[@annettemuzquiz4810]

Appreciate your honesty. Makes a lot of sense. Love your videos.

[@SeriousKeto]

Thank you. 😀

[@shashijairam2423]

I break keto every Saturday when I do a 55-mile bike ride. I use energy gels and bars during the ride. I usually have carbs with each Saturday meal (3 meals...but I keep it healthy...sweet potatoes, brown rice, sprouted wheat, etc). I also have a dessert and a couple of drinks (wine, whiskey or gin) with dinner that night. On Sundays I return to my keto diet, starting the day with a bulletproof coffee and the gym...and usually hit nutritional ketosis by noon. On Mondays I do a 24-hour fast and I'm always back into full ketosis before I break my fast (usually about 1.2-1.8 or so). I then do IF, Tuesdays thru Fridays (20-4), though I've started cutting down the fasting period because I do no want to lose anymore weight (just trying to burn fat now). For reference, I'm a 50 male, lost 34 lbs, ride 3 times per week (including the one long ride), walk once or twice a day, and lift weights 3 times per week (fairly heavy lifting). I believe the reason I return to ketosis so quickly is because I expend most of the carbs during the ride and post ride I'm in a glycogen deficit...i.e., I'm refilling my stores...but this is just my guess. I also do not snack because of the IF. (Heck, I've even had pancakes and syrup for breakfast once and 3 1/2 hours later I was back in nutritional ketosis...0.5). This works for me and I believe it helps me to break things up, eat some occasionally starchy foods, have a couple of drinks, and enjoy life...not necessarily in that order. lol For those of you who want to try a "carb day" or plan to eat carbs, I'd suggest going for a run or nice bike ride or some such (but not just HIIT) to help your body work off the glucose and be sure to take some apple cider vinegar with your carb meals, and everyday for that matter. ps. I've maintained that level of physical activity for about 8 years but didn't start losing weight until IF/keto...for those of you wondering if my activity level is sustainable. And thanks for sharing Steve.

[@YellowfinCoachMatt]

I do the same, keto all week. Carb up for my weekend rides

[@inmoneywetrust3292]

I feel your comment was more helpful than the video, thx

[@inmoneywetrust3292]

@@YellowfinCoachMatt hi Matt so without the carbs you don't feel too energetic? This is my 1st week in ketosis after breaking bad for 6 months lol, and thinking about going mountain biking just about 20miles Max but very hesitant about breaking my keto again.

[@johnsonpaul1914]

trying to wrap my mind around the idea that sweet potatoes, brown rice and sprouted wheat can in any way be healthy--The diabetic in me is screaming NOOOOOOOO

[@shashijairam2423]

@@johnsonpaul1914 Johnson, as a diabetic, this wouldn't be healthy for you. I'm not a diabetic and I cycle, go the the gym and walk a lot. My needs are different from yours. I also have a higher carb tolerance when it comes to remaining in keto, from my testing. I've been able to eat 20-25 carbs in one meal on a heavy gym day with a post meal walk and still remain in keto, although I very rarely ever eat that much carbs. You also read too much into my choice of the words "healthy carbs"...read it as healthier carbs if you prefer. But you should recognize my choice of carbs IS different from refined sugars, cereals, white flower, white rice, or potatoes, etc. I was diagnosed with fatty liver, so fruits are off limits for me, except for a few berries. Someone might consider fruits as "healthy carbs" but they aren't for me. What is healthy for one person based on his/her medical situation may not be healthy for another. (btw, my fatty liver has gone away now, but still no fruits for me). I'm not telling anyone what or when to eat, I'm sharing what works for me to provide another perspective on how people might "cheat" and return to keto quicker if they wanted to do that. ps. I forgot to add that I take apple cider vinegar with a meals which may reduce the effects of the carbs.

[@wimvdputte]

Just looked at your video today. Thank you for the answers to a lot of questions I had about getting kicked out of ketose. I'm prepared now :-)

[@fayvorite1]

Been doing keto for about 2 months now without breaking but I know the day will come when I do. This video will help me not to abuse going off keto except for an exceptional reason. However, I was most curious to what you ate to get back into keto. I couldn't read all comments but a few mentioned you fasted and if you eat carnivore you get back into keto quickly. Thank you for the info and keep up the good work. I wish I could afford to join and subscribe but when you live on Social Security you are so broke you can't pay attention.

[@SeriousKeto]

Fasting and/or carnivore is the quickest way.

[@yowgyrl]

Please, do not let the number on the scale affect you so negatively. Like a map, it tells you where you are in your journey, that's all. You're self worth is priceless and cannot be reduced by a number. I've been watching so many of your videos and have been inspired. I just started IF on January 20. So let me provide you with inspiration; you are doing great. I support you and encourage you to keep looking ahead at your journey and not down at the milestone.

[@johnsonpaul1914]

Take me a week to get back on track (blood glucose)after just a few strawberries and 1-2 pieces of wedding cake at a wedding reception. I just don't screw up anymore.

[@PickyNiki]

I generally don't have cheat meals or cheat days. I crave certain things here and there, but for the most part, I'm satisfied with eating Keto. The one cheat meal I've had in the past year, was fried seafood and French fries. I felt so horrendous the following day! My inflammation was really bad! It was so not worth it!!!!

[@SeriousKeto]

Agreed. I don't care about the weight loss/gain, it's the inflammation that is awful. The last time I was out of keto was on vacation in January. I noticed as I was pulling my luggage behind me that it felt like I had tendonitis in my elbows. After being back in ketosis for two days, the pain was gone.

[@PickyNiki]

@@SeriousKeto it's amazing!!!! Carbs are baaaaaad! 😂

[@timottes334]

You filmed that video fantastically, considering your couch was flipped over, lol! ( The wall sort of looks like a floor. Looks nice, though. ) Went carb wild yesterday - boredom got me. Gained 3lbs. 24 hrs. later: 2/21/2021. Ketone level : 0.6 from 4.0/3.5 Glucose Level : 111 from like 91 or so. Walked five miles today to get some discipline back and escape boredom. I don't get the fogginess, but I do feel puffy/inflamed all over. No soreness or anything. It's hard to describe, but if I could describe it, it seems like I have an extra layer of skin or something. I just feel thicker, lol!

[@lisaballico]

I’m in hospital atm. Food choices are limited and all I could have for breakfast was a small bowl of fruit salad 🥗. Not perfect. I have bought in a lot of my own food but this will be an issue over the next two weeks. Intermittent fasting 16/8 is still in my favour, I find it incredibly easy to survive on breakfast and lunch. Staying keto will have its challenges in the next few weeks.

[@SeriousKeto]

Good luck. Hope it's nothing too serious?

[@guibox3]

The only time I 'cheat' is if I go on holidays or away for a weekend where it just isn't convenient for me. I have only felt adverse affects twice out of the many times I have cheated but that is because it was for a full week. I have only gained 5lbs since I lost all my weight over 15 months ago. I can get right back on keto the next day with no problems, no cravings or anything. When I am home, I'm pretty strict. My goal is to be good until end of March when I go to Cuba for Spring Break. I have no intentions of being keto then. lol.

[@Cherelle978]

I needed this! Thank you!!

[@jojo060612]

Excellent video! Although I felt bad for you lol I felt this way as well recently. My husband and I celebrated some work related milestones (we own a business) so I did plan on having some champagne later that night plus some food I normally wouldn't have. Oh boy did I pay for it. I couldn't sleep, my stomach hurt so bad and its been a while since I prayed to the porcelain God. I felt awful and it took about 2 days to feel normal again. I totally get what you mean about not being able to form intelligent sentences haha. Was totally absent minded. I do have cheat days but planned ones. Thanks for this video, it nice to hear the process of what you go thru and getting back on track.

[@annekennedy883]

Excellent! Thanks for this. Hubby and I have been keto since August and enjoying great results. We are going out to sushi w/ friends and we're super nervous about the rice. Good to know we should be able to get our mojo back within a few days! I think having occasional planned treats will make keto super sustainable over the long term. 😊

[@SeriousKeto]

The quickest way back into keto is by fasting, I've found. I can get DEEP into keto with a fast of 24+ hours.

[@annekennedy883]

@@SeriousKeto Thanks for the tip! I do OMAD or 16/8 most of the time so I ought to be in good shape even after sushi!

[@SeriousKeto]

Also, I think after close to 10 months of being keto, I've become (at least somewhat) fat-adapted. I've had a couple of meals (with a lot of wine) that should have knocked me out of ketosis, but my blood ketone readings were still above .5 the next day.

[@annekennedy883]

Great info! You've helped put my fear of sticky rice to rest. 😊

[@zephirinedrouhin3735]

I feel like crap after I cheat on Keto! I go through the same things, it feels like a hangover the next day for me. It seems to take me a whole week to get back into feeling right again and seeing any progress at all on the scale. Lately, I’ve been cheating way too much with my son’s birthday that came up (we did a rare thing and took him to Burger King, yuck). I had a chicken sandwich, which I used to love. I had the worst stomach pains after eating that, plus fries...uggg! I’m not used to eating that much and I have no idea what is actually in the food. Then there was Birthday cake that I had made and ice cream. All I can say, is that cheat meals really cost me a lot afterwards. Your video is spot on about what happens. Nobody wants to be the jerk, you’re so right. People just don’t realize the agony that happens afterwards.

[@SeriousKeto]

It's funny that the things we used to love when we were carb addicted just don't taste as good as we remember after being keto.

[@Leah-fw5kn]

Perfect timing for me, I have a baby shower to attend today and I know its going to be full of sugar. I'm wondering what "excuse" I can come up with without sounding like a jerk.....I dont want to eat sweets, been there with cheat days, it was not worth it to me. It took over a week for me to feel good again plus on those cheat days I CRAVED carbs for days. Thanks for your video 😇💓😇

[@LadySheeShee]

cheated yesterday and totally regretted it... didn't even taste good...thought I needed to restart my system for some reason..

[@SeriousKeto]

It really feels pretty crummy.

[@MA-kg5ls]

HahHa i just gave in to oreos and half&half.. it was worth it lol ... but my brain said I my brain. Said to reset .. I been up and down 2 lbs for 2 weeks

[@JamesKing2understandinglife]

I have learned that no cheat days at all are best for me either. I do put sugar into my mouth in very limited amounts on special occasions. I limit the amount I consume to what everyone, that do not understand my mindset and personal dedication, might consider ridiculous. One little tiny bite is my limit and then I do a glucose reading 45 to 50 minutes later. I keep my spikes under 120 as my personal goal every day, for the rest of my life. I am 69 years , with normal blood pressures, a stable 178 pounds , 5 foot 11 inch, with a very very slow metabolisim, my A1C has been 5.0 last year and 5.0 again this year and my total cholesterol is 388. I am a hyper responder to the Keto diet. Thank goodness I know that my liver makes all the cholesterol it knows that I need, or I might have followed my Drs prescriptions to take statin drugs, which curtail normal liver function. I do not measure ketones, and only test glucose levels after meals of unknown carb and sugar foods. Good luck "Serious Keto " with your long term health and diet.

[@clarebannister5680]

When you go to a party with a beige buffet and people ask "why are you not eating" you say "Because I'm on a keto diet" they then say "WHY???? You don't need to loose weight!" and you repeat "Because I'm on a keto diet"

[@RandomJane104]

If I "cheat" I do a 24 hour fast the next day. It straightens me out.

[@petergrady8848]

i do a break every two weeks but not to bad been doing this for a while and the weight stays the same all i do is a 90 minute hard treadmill work out the next morning

[@SeriousKeto]

It's good when you know your body well enough to know how to quickly get back into ketosis.

[@KatieCatinella]

Thanks!

[@sputnut]

.3 to .6 is about as good as ketosis gets for me, so feel good. .9 is the best reading I ever got, and I do not cheat. Always below 20 carbs, usually below 10 per day. I recently had 2 days in a row near 0 carbs, a 16 hour fast and still .4 so be happy Like you said, falling off the wagon hurts but stepping off is ok so long as you get back on. I am down nearly 30 lb now, at 250 (From 296.7) I am having a pizza, then right back on. No guilt.

[@SeriousKeto]

Congrats on your progress. I think some people can get too hung up on their ketone readings (like it's a contest). So long as you're making progress and feeling good, the numbers are academic.

[@defeqel6537]

Just as point for other later readers, for some people excess protein can also reduce / kick you out of ketosis. That said, you don't have to be in ketosis to lose weight and feel good, it might even be beneficial to be able to use both glucose and ketones.

[@HxCSounds]

what about if you were to have a cheat meal(not cheat day) once every 14-21 days?

[@SeriousKeto]

Everybody has to make their own decision with a knowledge of the consequences. I think as you become fat adapted and are in maintenance (rather than weight loss) mode, a cheat meal is far less impactful.

[@RecoveryTidbits]

Interesting that after i watched the video you posted today that i am getting this video recommendation constantly. Sometimes as youtubers we miss this connection so I thought id point it out. Not sure the connection but if my noticing helps? Interesting. I know you tead comments a lot so i thought id mention it

[@RecoveryTidbits]

Serious keto 84

[@SeriousKeto]

I wish I understood how it work with KZbin recommending videos, but at least it's nice to see they are recommending some of my older stuff.

[@reneeowens6749]

If I have an off Plan day, I cant seem to lose the added weight . Maybe it has to do with the fact my ketones are never over 1 and my sugar is never under 85! I have no idea why! Right now I am stuck at trying to lose the last 10 lbs and it wont budge. I have been doing this a year now, and it is frustrating! I will say the inflammation, brain fog, and energy are still there even with the low ketones!

[@Steve_Gouws]

Great video. Again. Thank you.

[@SeriousMoonlight666]

I admire you broaching this topic. Family dynamics is a sensitive topic. everyone assumes their accepted roles (pseudo-subconsciously)....even after you've been a successful human in all other areas of your life. But seriously, the way towards self -value (the backbone of integrity and well being) is to be authentic, back up your choices with confidence and own it as something valuable to you. Anything less is going to get registered into your subconsciousness ....only to reek havoc later as either self sabotage or unexplained resentful behaviour. Bottom line: We want to be accepted just as we are. When we're not - it gets logged into the subconscious...no matter what self talk you use to convince yourself it 's OK. Bonus: when others see how you value yourself....it gets modeled. That's just a neutral fact of family dynamics; you decide if you're going to make it a curse or a blessing based on what you do with it. All the best.

[@tamiam484]

When we go on vacation we go into it knowing we are going to have some things off keto. I’m comfortable with it because our vacations are pretty active and we only do the local dishes that aren’t the same where we live. Like gelato and pasta in Italy. Can’t get that quality in USA. Thank God. :-)

[@andriannapirillo5123]

I am going through this right now!!! Thank you for sharing!! I see this is an older video.. are you still on a similar path? Do you have advice for stalling in weightloss? Im doing it for the health benefits now as well but would love to lose some more weight but have been stuck!

[@SeriousKeto]

I’m still doing keto. I believe I have a playlist on my channel on keto tips or getting started or beginners series (I forget the name).

[@andriannapirillo5123]

@@SeriousKeto thank you! I have an unhealthy addiction to heavy whipping cream which probably isn't helping. It seems like I get kicked off easily too for some reason so I've been drinking. Prove it. Ketones which I tested my blood with and I believe it really works, but I do want to eventually figure out how to keep my ketone level healthy without product! I just don't always know what to eat properly. I guess I do stick to 20-40 carbs though and now walk 14-17000 steps a day for work.

[@andriannapirillo5123]

@@SeriousKeto when I first started about 5 years ago I dropped 60 lb and was working out doing great then slipped off for a year. Gained 30 lb back and just been stuck since! I still have my muscle tone but fat over the muscle sisters slipping off for a little bit lol. I've been doing really good. Staying on it now but doing something wrong I think this time

[@SeriousKeto]

I don't generally give keto advice, other that to say what works for me, because all of our physiologies work differently. When people stall, my first question is are they eating "grocery store keto" - things like "keto" bread and tortillas. If so, stop until you hit your target weight. The other thing I say is that people should do keto for general health (especially the lack of inflammation) and treat the weight loss as a happy side effect.

[@andriannapirillo5123]

@@SeriousKeto thank you that does make sense! I do feel great so that is a plus. The weight loss would just be nice haha. Thanks again for your response and I look forward to watching your other videos

[@karliesmama1268]

Wonderful example of how to get back on the success train! I've noticed now after living this lifestyle for over 2 years that those special occasions I used to give in and indulge are beginning to finally not seem worth it - the physical and emotional funk is brutal. This year I was able to stay Keto at family get together at Cheescake Factory, no dessert & no bread basket - didn't feel deprived. Have been able to enjoy socializing at family dinner out to Sushi and just enjoy warm tea. I would have never thought I would finally have some control over my food addiction, thank God we are learning about the proper human diet. I will concur to everything you scientifically documented, and thank you for including the blood tests and weight updates daily, it does get easier to get back on track with the very next meal. Huge game changer with going in with a more planned idea of an indulgent off-plan meal/day - it's our ability to stay in control. Blessings & Keto-On!

[@ursulahofbauer7668]

Go for sashimi next time at the sushi place. It‘s sushi without rice, raw fatty fish only, a perfect keto meal.

[@carolnain9042]

I am curious what are your numbers for these ketosis stages, i.e Ketosis, Nutritional ketosis, and optimal ketosis? Thank you

[@SeriousKeto]

I believe that .5 to 1.5 is considered “nutritional ketosis” and over 1.5 is considered “optimal”.

[@lisachapman3879]

I wish you would have shared what you ate over the course of the several day after.

[@gregory1347]

I've been doing keto for about 1 and a half years with the occasional cheat day but cheat days to me are just 2 chocolate bars equating to 35 grams of pure sugar in total. When I do this, I do go off keto obviously but I don't feel differently But I once went off of keto by going to mcDonald's and having 2 veggie burgers with 2 large fries and mayo and the day after I felt really depressed, I hated life and I was sad and everything. I only later realisized it was due to my big cheat day.

[@SeriousKeto]

I believe there's a different between a mild cheat meal or cheat day and completely falling off the keto wagon. Even though I can get back into keto in less than two days, I find (like you) that the depression thing is huge. Sometimes a person can take for granted how good they feel emotionally while on keto...

[@adrenalline8250]

if you break keto, one or two carb meals are ok but still don't do too much carbs. They do get stored and will take longer for you to get back into ketosis. Another faster way to get back into ketosis is to exercise. Yes getting back into carb life does not feel very good. I broke keto a few days back and that day I again started to have heartburn and other unwanted symptoms. Since insulin causes fluid retention your body immediately absorbs more fluid and kicks your weight up but this is all water weight. once you have more fluid in your circulation it increases workload of your heart increasing sympathetic activity resulting in tachycardia and high BP Without carbs your body cannot hold water much

[@CKKeiDolls]

"Breaking Keto" LOL. Hilarious, I have been enjoying your videos and each time, I think of Walter White cause you remind me of Bryan Cranston. Perfection 👌

[@SilenceInTheBliss]

OMG...so helpful. Thank you!

[@an86grad]

I just need to know that it is not all me or all in my head that when I have carbs and or sugar that it makes my joints feel horrible, I've been doing Keto since 03-01-19 and the holidays really messed me up after losing 70lbs, I've been hovering at 55-60lbs lost every since, so hard sometimes.

[@SeriousKeto]

If I go out of keto, it's like having tendinitis, arthritis, and a hangover all at once.

[@Baker19911]

Thank you for this video!!

[@WaywardTraveler77]

I don't do the cheat day thing on carnivore and never did it when I was on Keto either. The one time I tried it I felt so bad it ruined the thought of a cheat day.

[@MorrowSind]

I fried up two bananas in coconut oil. I thought bananas were keto friendly; I read afterwards that they weren't. I'm not sure I if I broke ketosis or not. I need to get one of those handy meters that you were using to check my levels from time to time. Thanks for the video.

[@axelhopfinger533]

Anything that contains starches or sugars is not keto friendly, period.

[@mach51]

how in the world did you put 5# on in one day and then drop 3# per day? Anyway, thanks for the video. I went to NY last week and broke Keto on purpose and have yet to get into optimum ketosis. I was .3 the next day like you and .6 the 2nd day but 5 days in still hovering about .7 and feeling miserable most of the time. I was thinking I would break on purpose every 2 months but not if Im going to feel this cruddy.

[@SeriousKeto]

I'm sure a lot of that weight is water retention -- plus just whatever food is in my system at the time. Given that I typically just do one meal per day, I don't have a lot of food going through me most hours of the day. I've also found that even a single glass of hard liquor will swing my weight by up to 2 lbs in a day (which I'm guessing is water retention).

[@survivorship4290]

Loving your videos, how you take us through your fasting journeys; excellent learning display for me ⭐⭐⭐⭐⭐

[@pat-realfoodnanu9050]

I'm just now watching Breaking Bad. I know, that sounds criminal, right. So now I truly get your references. Love it!!

[@tobe2btobe]

Really an amazing video on this subject. I can see visually how you looked pretty hang-dog after your "binge" and after you got back into ketosis I could really see your improved health in your face. I think you didn't just break keto, you went "beast-mode". I think that maybe a lighter break would have gone much easier on your system. But personally I figure once at ketosis I need to stay there.

[@Mrs.TJTaylor]

The consequences have been horrible for me and I’ll never do it again. Keto/carnivore for 3 years with no cheats, then 20 days ago I ate a big slice of cake at my aunt’s 90th birthday party. Now I have horrible, unrelenting cravings for carbs. I’m out of control whereas prior to the cake, I never even thought about my “diet”. Big regrets.

[@SeriousKeto]

Thanks for sharing your experience.

[@mwejrowski]

@seriousketo You remind me of two actors: the lead actor in “Office Space” and the lead actor in “Hacksaw Ridge”. It took me forever to figure this out.

[@SeriousKeto]

I could see that. I don’t have his eyebrows though. 😉

[@angelikaszabo1962]

Just an idea, when you have an event and you go off keto, maybe just have the rule no wheat? I know that after two weeks of not eating wheat I decided I missed my spaghetti and homemade meat sauce. Shortly after that dinner I was on the couch ready to go to sleep. No hotdog bun, just a couple of hotdogs on top of your salad or some sort of veggie. Sorry that also means no regular beer. I did find out there are beers that are wheat free, try those. You may have to bring your own. Also, being gluten free on just those days may not send you out of ketosis as much and you may not feel as bad, just a little.

[@SeriousKeto]

I used to brew beer and for years, I resisted the idea of keto because I couldn't give that up. It's amazing what you can leave behind once you realize what inflammation is and when you are no longer a victim of it. I agree with you, wheat is bad news.

[@Pepsolman]

I wish staying near 180 was a problem for me. I weigh 245. I’m hoping keto gets me there. I could have a few shakes at 180 lbs.

[@bruno54981]

Interesting and informative video. Most people in the ketogenic community are curious what affects result from a planned indulgence. Perhaps next time you choose to have a day of indulgence, you can provide your subscribers with the techniques you employ to expedite your transition back into ketosis?

[@SeriousKeto]

I've found that the quickest way back for me is by fasting. I can be back into keto in a day (sometimes a day and a half) by doing a fast (just coffee, tea, water).

[@mikeymike437]

MCT in any form will instantly get you back in ketosis - at least it always did for me...

[@migii820]

How much

[@JennyLory]

TFS- love your videos. I don't have a blood meter, and so I don't know what the levels mean exactly. I would like a meter, but I just judge by how I feel plus I fast a lot so I'm probably in ketosis at times... But I don't really know for sure! I would love an explanation of some of the levels that you showed! Also I couldn't follow the weight updates... What was your Target?

[@SeriousKeto]

As far as weight, my goal was to get back to the weight before I broke keto. As for the blood ketone numbers, a number between .5 and 1.5 is generally considered "nutritional ketosis" and a number between 1.5 and 3.0 is considered "optimal ketosis". BUT, it seems that this can vary from one person to the next. For example, I have a friend who gets blood keto readings between 4 and 4.5, while I rarely get over 1.5. Yet I drop weight faster than him. So maybe he's just consuming more fat than me? I guess I track my ketones and blood sugar more because I feel they kind of validate what I'm already feeling physically (and because I'm a data geek). I'm to the point, after several months, where I know when I'm in keto by how I feel physically, mentally and emotionally. Anyhow, I'm not sure if this answered any of your questions...

[@km-bo3zx]

Hi Steve. This is one of the videos I’ve watched, in a promise to watch (at least) one a day, until you are back from Hawaii. Questions: Do you still use the Keto Mojo or have you moved on? When using the KM, did you purchase calibration solutions for it or did you just trust that it would be accurate out of the box? What was impressions on the cost of the KM strips? Thanks. dave

[@SeriousKeto]

I use the Keto Mojo to make sure my continuous glucose monitor is calibrated and I test ketones on days where I think I may have gone a bit high on carbs or if I'm trying out a new product (especially a bread or tortilla). I believe I read the calibration solution is just for if you accidentally drop the KM and need to make sure nothing got knocked out of whack. I've never actually used it.

[@jamesewanchook2276]

Thanks, we need to see this.We're all human. Personally, I just drank a 'Mickey' . [ That's a Canadian 12 oz bottle of Crown Royal ]. I do have to say though, that doing long term cardio workouts helps in all ways in terms of short term recoveries.

[@leefithian3704]

Well whisky just “pauses” keto , it doesn’t pull You out of of ketosis like Rum would or carbs , the exercise definitely helps

[@BBH101]

Cheated yesterday. It had to be done! Not getting on the scale, though. 🙂

[@rhondabaldwin7529]

Hey Steve! No disrespect to you or your spouse, you are adorable. I was able to "SEE" your transformation from Day 1-5 YEP! WOW thank you for sharing your experience, I nodded in the affirmative throughout your entire video. I've had my own experiences during my keto journey and have arrived at a place where I'd rather feel good almost always! And with the addition of some of YOUR chaffle recipes, I can do that even better! Chaffle have changed my life. I can now add "I enjoy cooking" to my online dating profile LOL

[@SeriousKeto]

Thank you for the kind words, Rhonda. I hope that I can continue to make content that you find helpful & entertaining.

[@Bassmith1]

Would love to know what you did in the first 3 or 4 days to get back in. Did you fast? Did you eat regular keto (meat, cheese, veg, keto snacks etc) or did you go strict keto ( meat, eggs, small amounts of veg. Etc). I don’t cheat much but I’m in a big weight loss plateau (for months now)and I’m nowhere near my goal weight. I’m puzzled and feeling a bit defeated.

[@SeriousKeto]

I went mostly carnivore. I've found that through fasting, I can get back into ketosis in about a day and a half, though I haven't been out of ketosis in over a year.

[@igglewiggle6649]

I have had a similar experience as you described.For me, I think the fact that I am older, Keto and IF (18/6..now OMAD) was not as effective for weight loss due to advanced age. As Steve has repeatedly mentioned in his replies to us, if you engage in extended IF of 2-3 days, weight loss (even if you have plateaued) will happen. When I retired Feb 2020, I started 3-day monthly fasts and got really good results.

[@martiadams1534]

ty

[@yun-pg8cr]

the thing with cheating on keto, is that you can’t really enjoy those days cus you’ll feel terrible (not in a guilty sense, I don’t believe in feeling guilt cus you ate something tho I understand when ones will feel this way cs it’s counterproductive to their goals but this too shall pass you know) but in every mental and physical ways, it really ends up being an involuntary punishment and might trigger some people if they have a tendency of self sabotaging themselves. But it’s not over and you can pick up where you left off with more knowledge and possibly stronger will.