Cheat Meals on Keto: Our Experience Losing 160 lbs

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We are Emily and Sarah, identical twin sisters from Chicago who have lost 160 lbs following a ketogenic lifestyle. We would love to be a part of your ketogenic weight loss journey! We post recipes, vlogs, advice and motivation about weight loss and keto. We are proof that keto is not a diet, it’s a lifestyle that we intend to follow forever!
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We are not medical professionals, we are just sharing our ketogenic weight loss journey. It is always recommended to ask your doctor if a lifestyle change is right for you before starting.

[@leslie3937]

I love y’all. I did super strict 20 total carbs a day for over a year. I can’t do it any more. I’m now at 30 total. I have 19 lbs left to lose. I don’t care if I ever lose them. I feel so healthy.

[@HaHaLooLoo]

Love this attitude queen!

[@melindajean5452]

I think people need to realize this is not a diet. It a way of eating.

[@cheffatgrams]

The funny thing is when I first started keto. I was so hyped about eating my old cuisine on a cheat day but it never seemed to taste like I remembered it. Now little Caesars pizza is my cheat item 😊 cheat days are a must for me and I’ve and I’ve kept my weight consistent (-85lbs) for over three years now

[@katharine_rose]

Thank you. I have tried to explain to my husband that when I'm not eating carbs, I have a lower cravings but the SECOND I "just have a little bite" it's like a black hole that can only be filled by my favorite carb laden junk.

[@laurahudson8210]

Ditto

[@sirensong2302]

Yes.This. Exactly 😖

[@technicolorbutterfly9756]

Yup! 👍

[@Metqa]

i could eat an entire basket of croissants ( Kroger bakery only, others are terrible) But when I'm on Keto-track, I don't even try to think about them. I can resist them, but why bother. I want to learn how to make a Keto Croissant, which I've seen two sucessful recipes for, so that I can enjoy the taste and texture without the high carbness of it.

[@vaska1999]

Exactly so for me too!

[@pamelapruitt2558]

Oliver is sooooo darn cute! I smoked for 22 years. One day I started having chest pains-age 39. I went to the hospital and they ran a bunch of tests-no heart attack. But it scared me enough to go cold turkey. (plus the $4,000 hospital bill) I quit that day. Went home and washed EVERYTHING. Cleaned the walls and washed the interior of my car. When I went back to work, I changed my habits. Didn't take my breaks in the smoking area. Even changed the door I left out of, because I always had a cigarette ready to light on the way out. I approached Keto the same way. I knew if I was going to live, I had to make major changes. And you are right. After about 3 weeks I no longer had the cravings. My appetite got smaller and I stayed full longer eating more fat. I was amazed. Eighty pounds later, I wouldn't go back to eating carbs for anything. So y'all keep telling the Newbies how it is. My husband had to find out the hard way. He was wanting a Pizza Hut New Yorker. Hadn't eaten non keto pizza in 2 years. He brought one home. I ate the toppings off 1 slice, he ate the rest. Next morning he was in so much pain. Cured that craving for him. He said NO MORE! LOL

[@rhondastabler5043]

I don't like calling it cheat meals because this lifestyle is a choice: I choose to eat keto or I choose not to but when you say that somebody's cheating you already have a negative feeling towards it. so I choose not to eat potatoes, I choose not to eat potato chips or cookies. I choose to eat steak and asparagus- that to me is much more positive and helped me not to cheat or feel ashamed if i did. although I really didn't have issues until I started going through menopause. But going off once in awhile i's not a big deal after you've hit your goal -and it's so much better to go off or to eat something higher in carbs that is like squash or sweet potatoes or beets or carrots something still healthy but a little bit higher in carbs. it is not good to go out and eat pie and donuts and cake

[@TracieClaiborne]

Well said!

[@melchaos5288]

I've been on Keto for 4 months and have not yet cheated on my diet. Unfortunately, I went through a horrible experience with the Keto-Flu, which reminds me of why I should not cheat. I DO NOT want to experience that Keto-flu again. 🙃

[@ginadonza3549]

Hi. Have you tried taking LMNT or electrolytes? It’s supposed to help with the keto flu.

[@TracieClaiborne]

That's what keeps me from ever eating refined sugar again. When I detoxed, I had cystic acne for a week, I was jittery, my feet are now half the size they were, my chest hurt from inflammation from sugar, my brain was always foggy. Like I would go back to that for some M&M's? NEVER. It will not happen. But I can have pizza and feel absolutely nothing if I just have it one meal and then go right back to steak and broccoli the next day. But I am almost to my goal - I don't recommend that the first year.

[@melchaos5288]

@Gina Donza yes, but I was not consistent. I have a bad habit of not staying consistent when I first started, but after experiencing that, I am now lol

[@prccap]

My mom was on what we would call “Keto” back in the 80s. It was the only diet that ever worked for her. It was called the “physicians diet” or something like that. That was the best she could remember lol

[@cdmikie]

Feeling like crap is not fun and usually not worth the cheat.

[@troynjen]

Honestly, I’ve been doing Keto as a “life-style choice”, not a “diet” since 7/11/22. I’ve been watching you two and other channels like yours since day one. With all the excellent recipes and tips and tricks out there to stay Keto and relplace foods I love with keto-fide foods, I have not felt the need to cheat at all. It has been so easy and actually satisfying to stay ON Keto, with the great food available to make with all these helpful channels like this one. You guys keep doing what you are doing, because the options you give us are completely capable of replacing any “cheat” food I might miss. Thanks girls! Jen G

[@smitha5022]

The other day, I had ONE cookie. ONE! Because of that ONE cookie, I spiraled into a week long binge! My justification for that day was that I already broke my ketosis, so I can start tomorrow. Tomorrow came and my justification for that was its almost the weekend, I will start next week.... Oh my God! 🤬🤬🤬 Then I'm looking at my belly in the mirror (over stuffed) and I'm so mad at myself. I've also STOPPED weighing myself. When I see that I have lost a few pounds, I BINGE as a reward!🤦‍♀ I have so many triggers. AND I have STOPPED watching Mukbang videos on KZbin!!!

[@nanhoffman6241]

I do believe for those of us who have been "cured" of a lot of health problems it is easier to never cheat. I am off all meds and the debilitating migraines of 50 years are gone and so much more. Strict carnivore since June 28th 22 and in ketosis since July 5th 22. The weight loss taking me from a size 12 to 2 was a Blessing but not necessarily my goal. Being afraid to try anything new due to improved health I was finally able to get over the fear this week. Made your chaffles recipe... such a treat and so delicious! Thank you!💜✝️

[@meh_lady]

My migraines reduced by probably 95%, taking meds is much less frequent now!

[@nanhoffman6241]

@@meh_lady Very awesome! 💜✝️

[@debbiearchibald]

Love your videos! I have been keto for over 6 yrs and I can honestly say I have never had a cheat meal. I am 67 yrs old and had been on diets since I was a little girl. I know me and that would destroy everything I have worked for. I am like an alcoholic with food. You wouldn't ask an alcoholic if they want just one drink. I have lost over 125 lbs 3 times, only to gain it all back. This is the only way of eating that has worked for me. Not to say, that sometimes I overdo it with keto snacks and nuts. Good luck, you have to do what works for you. Keto is what works for me!

[@cynthiaanderson14]

Thank you for the wise advice. I have been Keto since April 2022. My motivation to stay on track is remembering how bad I feel when I eat something that is not good for me. I am afraid of feeling that bad. The cheating is not worth it.

[@dianebondhus9355]

I can't cheat.. not only do I feel sick afterwards, but I fall down a deep well of cravings. 🥴

[@giselesmith7795]

I get your "cheat" mentality. I have been "technically" keto, maintaining my goal weight for over 5 years. My neighbors gifted us a bag of chocolate covered expresso beans (which I absolutely love) a couple of weeks ago and they still sit in the cabinet because I don't trust myself to stop with one or two on one day. Some foods I can "taste" but not everything. Don't think I will ever be there. Good chat ladies.

[@mary33909]

I’m on vacation this week. Yesterday I ate tempura and rice and garlic bread. I feel like I was hit by a truck. So not worth it. Oh yeah also ice cream and caramel sauce.

[@yvettegon4403]

Hi gals… so I have been more ketovore since 01/13/23 and I lost 10 pounds so far. Then just two days ago we go out for Valentine’s Day and I have a piece of bread from the steakhouse we go to and I had the chocolate and I had 4 Girl Scouts cookies and then I had another piece of bread yesterday along with more chocolate. Omg the list just goes on… and on!!! I watch you girls because your are so relatable and I feel like I’m talking to my fiends and getting advice. Thank you. Please don’t ever stop making this type of content as I am forever grateful for all your input. I’m back on today but the cravings are there and I also feel hungry all the time. The worse part is my body aches. Blessings and thanks you again. New subscriber to this channel. Yvette! ❤

[@mvhill59]

I agree on no cheat meals. At the beginning, I did clean keto for 6 months and lost a lot of weight. Now I'm good all week and indulge a little on the weekend but I've been in maintenance for almost 3 years. I weigh myself most days to keep myself in check.

[@angelasholar3598]

I am a binge eater and this is true. If I ever eat off plan, I go crazy and binge eat

[@technicallyketo]

Same Angela!

[@150clouds]

I’m about 13 pounds from my goal, Ive been on Keto/IF since the middle of July and have lost over 60. I haven’t had a single cheat meal or anything and I’m quite literally scared to , but I’ve had a couple of terrible craving episodes and when I do I close my eyes and pretend that I am eating it and I describe it in detail to my self, the taste, texture, old memories, then how I feel after indulging. … it’s just not worth it to me, although I enjoyed it at the moment 😂

[@helenleese4273]

Your video was just what I needed! Here in the UK its Pancake Day - I thought I could handle it but omg that one pancake has led to me emptying the fridge! You are so right about food as an addiction and one carb meal leads to awful cravings. One meal at a time as you say! Ps love your dog's jacket🐕

[@singit3630]

I just love watching how expressive and confident you've become in this journey. 😄👍'Keto treats' were my downfall, so I've maintained a 50 pound weightloss, but JUST got it together, getting honest with myself, to get the rest off. So encouraging to see where I'll be shortly... 💃💃💜

[@technicallyketo]

Thank you! You’ve been here since the start of the cringe and we appreciate that you still watch us 😂❤️❤️❤️

[@ivetteme3707]

I didn't expand my carb intake until I reached my goal. That was 6 months after I began my Keto lifestyle. It's crucial to understand that your health is more important than the pleasure derived from whatever it is that you want to eat. ❤️

[@jessicaburali2295]

Great advice. At Christmas I decided I deserved a treat. I went to the movies and ordered a caramel popcorn/salty popcorn with Doritos combo. It tasted soooo good and I enjoyed it so much. Two months later I am still fighting cravings. I just dream of bread all day long. It wasn't worth it, honestly.

[@ginadonza3549]

I can easily go back on keto the next meal/day and I never obsess about food where I keep thinking about it. That has to be difficult.

[@technicolorbutterfly9756]

Congratulations on your willpower over the last 2 months. Hang in there…you will overcome!!

[@lisachrz5584]

Thank you for speaking the truth about the addiction to carbs/sugar. It is so real. My goal is to focus on what makes me physically feel good instead of the "comfort " of carbs/sugar.

[@ss012978]

Its actually 66 days to form a habit on average, according to science. Great video. Saving this one for motivation 🥰

[@nanaszu]

You've definitely nailed it. I lost 70 lbs on keto, fell off the wagon a bit when I retired, gained back some weight, now I'm back at it.

[@astroworfcraig9164]

I went 14 months on Keto before my first "cheat" meal, a frozen pizza for my birthday. I was almost non-functioning the next day, I felt so bad. When my weight loss hit the 80-pound mark a couple months later, I treated myself to a little popcorn and have been eating it a couple times a month since. My weight loss stopped, but my a1c levels remain under the pre-diabetic threshold, which was the reason I began Keto in the first place. So I'm fine with that.

[@tranquilitytravels2994]

Thanks so much for your channels and advice. I’ve done keto before but I feel that this time I’ve supported by your channel. I’ve lost 30lbs in 3 months, so far.

[@carol-1-1-1-1]

You two are my new favorite gurus, I’m on my 3rd week and I have lost 10 inches on my waist. I love your down to earth interpretation of Leto!

[@technicallyketo]

Wow that’s amazing Carol!

[@TheLucyo100]

Woof.... some hard truths in this video. Thanks ladies! Everyone's sweater game was also on point here... including Oli.

[@TheLucyo100]

Henry? Jeez... i dont remember anymore. gaaaaah

[@khill6510]

Been keto since July 2022 and am now ideal bmi and my blood work is shockingly good! I remember calling Halloween to New Years "eat'n season" 😁 Your channel has kept me going! Thanks for both channels.

[@technicallyketo]

🎉🎉🎉

[@carolm.4623]

There’s a second channel?

[@SpawnQuestGaming]

When you do keto without cheat meals for while, you no longer WANT cheat meals. However if you count calories, I think it’s an important boost for your body when you allow yourself to let go of the calorie count and allow yourself to take in a larger amount of food every so often. I usually end up LOSING weight after doing this! I do this twice a month

[@hollyecf]

Thanks so much for this video! Just what I needed today.

[@colleenc.rogers2108]

Thank you both so much! You are both very inspiring❤❤

[@jbeargrr]

Keto's the only thing that's worked for me. I already had lots of experience avoiding certain foods, or groups of foods. I had horrible food allergies back in the 80's. With help from a friend who's a naturopathic physician, I followed a strict avoidance diet for 4 years, to see if that would get rid of my allergies. It worked. But for 4 years, I couldn't have chicken eggs, any dairy from cows, wheat, rye, oats, soy, peanuts, and a few other things. I had to learn to cook all over again. That was harder than keto. Then years later, I had become diabetic, so the sugar and carb restrictions came in, but I wasn't doing keto, yet. I was trying to use the "diabetic diet", and it wasn't working. I was restricting a lot, but my blood sugar was still out of control. Then I got bit by a Lonestar tick, and got Alphagal, which brings on an allergy to mammalian meats. That made everything harder. Intense label reading to find hidden meat ingredients. After several years, I found out it could be treated with accupuncture. I did that, and it worked. So I have willpower. I have practice. I decided to try keto. I can stick with keto much more easily than what I've already been through. So far, I've lost over 60 lbs. Lots more to go. I've been stuck where I am right now for a couple of months. I'm getting more intense about keeping the carbs down. Learning a new way to cook, again. When holidays roll around, I allow myself some small amounts of carby foods, at the holiday dinner. A couple of spoonfuls of stuffing, a couple of bites of sweet potato, a half slice of pie for dessert. Then the next day I get right back in line, and stick to keto. I don't waste energy feeling guilty, I just get back on the keto horse. I think planning in advance what to allow myself, helps a lot. A few bites as planned, is easier to do than if I decide on the spur of the moment to indulge in something. I bring a few keto items with me, too. Some keto bread, my sweetener, my homemade keto cranberry sauce, maybe even a keto dessert to have instead of the pie. Love your videos, always helpful, and often very entertaining! Good work, you're helping thousands of people.

[@dyrinn45]

Great video ladies!

[@kayakinggrandmakelly7105]

When I “cheat”, I try to have like a teaspoon of healthier jelly or jam in my cottage cheese, or I have flavored pork rinds without counting how many I have, or eat at night when I am trying to fast from 4pm until 8am. This has been a lifelong battle, lose it , gain it many many times……with the ER visit for high blood pressure last November, I DO NOT want to ever gain it all back again. I mean I never WANTED to gain it back, but I always cheated before and it totally knocked me off the bandwagon. I try to find a way to “cheat” without it really being that bad.

[@AnnabellaRedwood]

I don't do a cheat day because I don't diet. I'm having way too much fun eating almost carnivore. Lots of yummy keto chow icecream, yummy cookies, keto chow icecream, you name it. There's no suffering. I don't feel that anything off limits. Carbs make me feel sick. Fruit raises my blood sugar it's just not worth it. Thank you guys for all your help. I think I'm addicted to steak. Nom nom nom.

[@technicallyketo]

I loved keto chow stuff but something in it doesn’t agree with me anymore, it’s too bad because I really liked it!

[@AnnabellaRedwood]

@@technicallyketo damn 😢 you can try their chocolate core. It doesn't have sweetener. It's got beef protein in it. I've not tried it but a lot of people love it.

[@vindeljay]

Thanks girls, I love the way that dog looks as Sarah.

[@NikkiK890]

Straight talk - I love it! I've been keto/ low carb for a few years and completely agree with everything you both said. Love you girls 💞

[@nancyjackson2279]

OMG, Oliver doesn't even blink with your constant hand movement in front of his face. He was in the zone for sure.

[@technicallyketo]

He’s very relaxed 🤣

[@annettev836]

Yes to everything you have said. I have been struggling since the holidays. I keep hearing Bob Newhart saying, "STOP IT!" from a many years ago Saturday Night Live skit. LOL Thank you for this reminder and the encouragement to keep going in the right direction.

[@Erinkenny0722]

Always the BEST straightforward advice!!!…love you guys you make me laugh as well…you’ve helped me more than you’ll ever know! ….❤

[@lindawest9164]

Great Video! I have been enjoying your keto twins recipes etc for a while. I agree cheat days seem to take a week to recover from. I try to cheat using keto extras. I noticed the more extras I try my weight loss stops and I get in binge mode.

[@imnotliz]

I feel like you girls have a great outlook on encouragement and encourage you to keep up the good work! The way you guys express “feelings” is very powerful. I like these types of honest videos bc who has time for nonsense! Love both channels ♥️❤️

[@janetnogaj7911]

Well done! You girls really nailed it on this one. You are so right about the importance of breaking the power of addiction and forming new habits. Also, really taking advantage of the initial success as your body transitions from sugar burning to fat burning. There really is no way to rush that, it just takes time. And, it is so worth it. I was really strict for the first year and it was a struggle at times but the weight came off quickly. Now almost two years in, it’s just my lifestyle and it’s quite easy to maintain. The few times I have “cheated”, just as you said, I didn’t even enjoy it and it was definitely not worth it. Thanks for sharing your wisdom.

[@lasundela78]

Fantastically honest video

[@ellenconforti5693]

I've been doing the low carb for 4 months now and honestly if it weren't for your channel and all the food items you try out I don't think I would've made it this far. I love the chaffles and the hearts of palm and so many others. Having this variety is what keeps everyone going. It does not get boring. I have lost 17 pounds and I can already see the difference in my energy level. I can work in my garden and not feel so tired. It's truly a wonderful life and I want to keep going at it. I will be 75 in 2 months and I want to keep feeling better each day whether it is strict, lazy or dirty i am liking it. Thanks i love watching you 2 together. Florida Gardener

[@technicallyketo]

Aww thanks for sharing Ellen!!

[@dorothyg1276]

Thanks guys, this is so helpful. Crawling back after off the rails Time for me to go back to tracking, testing ketones, 20 total carbs for first month at least seems to be a good way for me to choose keto for a new course correction. You two help so much. Thank you!❤

[@sweetrouble420]

I do Keto 3 months then take a 2 week break and go high protein with 80g net carbs a day, and I only gain .5 to 1 lb. I did this to become flexible with both ketosis and glucose. I don't do cheat meals. I have found that I feel amazing either way. And I don't consume sugar when on carbs either

[@ladybirdgib]

These are such great tips! I started last June. Set my goals. Part of this was to get a journal to write in if I made it a month. Which I did and still at it! I record my daily weight, monthly measurements, and how I feel overall physically and mentally. I make note if I had anything in the cheat category, whether it be a food or beverage. It is so handy to have something tangible to track my success and even my failures. For me, it really helped keep me accountable!

[@suzannekazmiruk183]

I cheat with whole foods but will immediately notice that my hunger becomes very insistent and hard to ignore, unlike when my blood sugar is steady. I’ve eaten this way for long enough that I can anticipate the price I will have to pay and quickly get back on course.

[@blissbelle2167]

I am at my ideal weight and still don’t cheat. It’s nice to not even worry about going off plan because it’s too much work going back on.

[@Tinkerdevil74]

I cheated on Christmas Eve. Ate 4 cookies and I completely regretted it. The sugar crash lasted all day Christmas. I just couldn’t wake up all day. Felt horrible. I love watching you girls. You’re definitely an inspiration for me.

[@theastewart6721]

Hey you two. You are awesome! You are proof positive that keto works but it’s so much more than that, as you show us in every one of your videos. I think , once a person gets to goal weight, they can spend their carbs so to speak, on treats. But getting there is the goal. And you give us all good, sound advice. I haven’t talked about this before but my husband was diagnosed with cancer in October. His prognosis is very good. That being said, he can’t stay on keto right now but he is eating healthy. It’s a balance we need to find. And so far we are finding it. Thanks for another great video and keeping it real! 💗💗p.s. I remember t my Atkins days, lol. Congratulations on your success and thank you both for all you do for us.💗💗

[@mrbigg7255]

Great video. Excellent wisdom.

[@technicallyketo]

Thank you!

[@bettesmith1117]

It's such a terrible cycle to get into. What you say is so true. It can go on and on and on. I want that big bowl of pasta, real pasta, with the gobs of butter and parmesan. UGH!!!

[@kcloveonaleash]

I hear ya! I dream of 🍟 fries ! But haven't gone there in 7 months

[@katehammers5775]

For me and hubby, yes have to. Food is a social thing. Father in law had a birthday party. What are we going to do, show up and not eat any of the food prepared? Kinda rude. So yes, a (single) plate of pasta, salad (with probably seed oils in it) and garlic bread. We also had cake, ice cream and banana pudding. I will tell you this, hubby and I conked out as soon as we got home. Our bodies almost felt 'hung over' like we had been drinking. I think it's important to be flexible but ones mind has to be strong enough to go back next meal to regular low carb eating.

[@beakendall2625]

I totally agree with your thoughts on cheat meals. If I really want to eat something that is high carb, i allow myself to have a bite of it. And feel satisfied with that. I am very impressed with your attitude with Keto and it has made it very easy to follow the "easy" keto for me. It's so great to feel that I am not alone in this new lifestyle. The recipes are the best, and very inspiring . Keep up the good work!

[@janethosmer6712]

Thank you for confirming what I’ve suspected for years! I’m done with the up and down! I love you guys! ❤

[@Bluetangg]

Totally right about staying on is overall easier than getting back on! I am struggling hard to get back on for months. It started with retirement, which is a good thing, but the eating changes started with my new work freedom. I have been a big ping pong ball being batted back and forth by my mixed motivations. YIkes! What a tough thing. Anyway, I have to work it out because keto is the only way I have found to maintain my health and weight. And fortunately, I've only regained 10 lbs. I do appreciate these videos.

[@diannaedwards5630]

I started watching your channels when I started back on Keto mid October. I have lost and gained back the same 80 lbs about 5 different times now. I am determined to make this time my last time and stick with it because my health has been awful carrying around all that weight. I am 55 this time around and post menopausal so the weight is not coming off quite as fast as in the past, but I have managed to lose 45 lbs since my first weigh in at 250 lbs on October 9, 2022. Your channel has been very helpful and encouraging because you are so real and truthful about your own weight loss journey. So thank you for the advice on this channel and the cooking videos on your other channel. I really enjoy those.

[@meh_lady]

Not one cheat bite in almost 3 years here. The longer you go the less you care to do it. No judgement toward those who do have cheat meals, but for me it’s not worth getting back into ketosis and fat adaptation. Keto gets easier by the day just with advancement and discoveries of new ingredients, so I have fun tinkering with them. 😊

[@colleenag1]

I loved the keto lifestyle.. my issue is the struggle to keep my electrolytes balanced and getting in and out of ketosis caused issues with my electrolytes and this led to ocular migraines which put me out for at least 48hrs. And no amount of electrolyte supplements helped 😞 so yes, I felt best when in ketosis.. but getting kicked out coz of mistakes or intentional cheat meals would lead me to migraine city. If it weren’t for this, I’d happily go back to a keto lifestyle!

[@marywright9370]

Or a cheat week……. My intentions are always good, but if I have the breakfast at Cracker Barrel with biscuits, it can quickly spiral out of control. You guys are real - thanks!💕

[@juliannekristy7977]

I love your talking head videos, makes a lot of sense and you always address the most significant questions/problems that most of us goes thru, excellent research. Must be very time consuming , but thank you for the effort.😊

[@technicallyketo]

Aww thank you!

[@margeebechyne8642]

Holiday Season for me, for years, started about two weeks before Halloween and continued thru til Valentines. I would do okay for a few weeks, then Easter. Hmmm.

[@eileenmatz4297]

Strawberry shortcake, i find the Keto Focus pancakes made with coconut flour, no spices other than vanilla remind me of strawberry shortcake. I whip some heavy cream for on top and add some sliced strawberries. So filling as well.

[@Djynni]

Luckily I am strong enough to have a cheat "treat" (not really a meal). About 4 times a year I buy a full-size bag of my favorite snack - Jalapeno Krunchers potato chips - and I eat the entire bag. Everything else I eat before that and after that is Keto. And I don't seem to have any problems from doing this. But everyone should be realistic about their own relationship with food and whether they can handle a cheat or not.

[@dawndolinski768]

Thank u, when i start cheating its hard to get back, im maintaining a 50 lb weight loss but im stuck there, not giving up tho.. thx for all u guys do

[@berryshaman]

My husband and I did our first cheat meal for his birthday after being on Keto for 3 years, the funny part about it was that we were still thinking Keto and still being careful of how many carbs we ordered even when we told ourselves we were "cheating". I've lost almost 100lbs and he's lost 50... and it's so part of our life that even when the opportunity to have a cheat "day" comes up it ends up only being 1 food or one meal and then we're back to it for the rest of the day. Love watching your videos and I do enjoy your thoughts on Keto.

[@juliecancook]

I really needed this. I started Keto in June and have lost 57 pounds of 100. I’m worried. I wanted to be at 100 by 1 year but I know I won’t now. I’ve had too many cheats the last month. I’m not gaining so I guess I should take it. Lol. I struggle with the mental gymnastics. I go days eating Leto then 1 day I have a tiny bag of chips and all my progress for a week is gone. And I know it so I do it again. Ugh. Thanks for the pep talk.

[@sarahkirbach5040]

A little off topic but the talk reminded me of this & I didn’t know anything about keto at the time & I’m just starting again bc I keep quitting. When I was pregnant 6 years ago, I had Gestational Diabetes (scary). My Am blood sugar was always over 100 like 110-113. It’s supposed to be under 100. Anyway, I made some super crispy cooked forever chicken thighs one night had three, woke up & BG was like 96 the lowest I had since finding out. Anyway, changing your diet works as long as I can stay at it.

[@suzannekazmiruk183]

When you’re in ketosis, the lifestyle seems effortless. Once you spike your blood sugar, be aware that you will need to rely on willpower to resist high carb foods. It’s temporary but it’s real.

[@kellymulherron7819]

I waited 6 months and 45lbs before adding cheat meals (not cheat days or weekends - yay me!) and it has taken me 7 months to lose an additional 15lbs. Basically I'm hopping in and out of ketosis every two weeks or so. This last Sunday I did a cheat meal right before a 24 hour fast. And while it was a helluva meal and I was not a bit hungry until I broke my fast,I think I'm over cheat meals until I can get down to my next weight target. My motto has been 'Keto FTW' and I'm ready to get serious with this again. Thanks for bringing this up Emily and Sarah- this was the push I needed.

[@thingoneandthingtwo4647]

I love both of your channels!! I cheated a couple days ago. I had very bad cramps and inflammation. My face looked swollen and discolored. Was it worth that few minutes of fun? No. Will it happen again, probably, but like you two said in your other video, get back to keto the next meal. I immediately feel better after eating nutritious food for my body. It’s not addictive food, but it’s good for me and I know I should eat to live, not live to eat.

[@shalajohnson6716]

on keto for panic attacks so not worth it mental health is everything, totally agree

[@yadigg524]

I find that when you reintroduce carbs for small time frame once a week your body will actually go into another water drop that will make you weigh less then where you plateaud during the week.

[@marywright9370]

Thanks! Have a couple coffees!

[@technicallyketo]

Thank you so much Mary! ☕️☕️☕️☕️

[@mattlevault5140]

Another good reality check! I've been keto for nearly 3 years with great success. I don't cheat much or often but it was Mardi Gras yesterday. I ate WAY too many carbs including New Orleans style bread pudding with rum sauce. OMG it was sooooo good, but... today I feel like total C-R-A-P. And I promise it isn't a hangover! 😆 Time to get back on it. Zoodles for dinner tonight! Thx for being there for us!

[@technicallyketo]

That sounds delicious though 🤣

[@kimdewey3905]

I used to call it a "Treat" day. LOL. Still felt like crap.

[@paularaulinaitis3068]

Was it bad that I was eating grilled bread with ricotta cheese and blistered shishitos ( a cheat appetizer) while watching this? sigh. And, I literally said that I need to go back to strict keto on Monday! So, my way of saying this is GREAT ADVICE...... AND YES, I was off between Halloween to 1/2. Thanks for the reminder!

[@pianogirl13669]

We were never supposed to be eating all that other junk anyway. I don’t like it either but we should be keto forever. It is REAL food!

[@Highfashionthrifter]

Why do I want to cheat on myself? It will never happen.

[@corran2000]

I had been having a craving for cornflakes and cream for weeks and I couldn’t shake it so I had a small bowl smothered in vegan cream to try battle the carbs. It was late at night, the last thing I ate and when I woke I went straight back to keto food . If I want to treat myself I do but make sure my next meals are keto, I have to be strict with myself. My first cheat was a frozen vegan pizza with jackfruit for my birthday, I had keto desert for afters and then everything after that was keto.just one cheat is enough for me!

[@RonnaHarlow]

I was very strict with my way of eating - 20 TOTAL carbs or less per day, 1200 calories or less per day and I documented everything I ate for about 9 months basically OMAD. I was also walking about 3 miles per day. I reached my goal weight, then stopped counting carbs and calories and since winter arrived, I haven't been walking BUT I've been able to maintain my weight loss goal. Stress is my weakness. I take care of my elderly dad and some days I just decide it's an I- feel-sorry-for-me-and-want-carbs day. My biggest downfall is potato chips - BBQ and sour cream and onion. I eat both bags on those stressed out days. And to be bluntly honest, I don't feel like crap at all afterwards. I make sure to eat them all that day though; otherwise, the next day I'll be tempted to finish them. I am able to resist temptation most times but yeah, I get those feel sorry for myself days. Then over to Dollar General for el-cheapo potato chips. I love your channels. This journey is different for everyone and you two provide lots of encouragement!!

[@nickgarciacrawford]

From my own experience calorie restriction messed up my metabolism, I would intermittent fast every day and restrict my calorie intake to 1500 cal and my metabolism got used to it so I stopped losing weight. Now I only fast 2 days a week with calorie restriction and eating more during the rest of the week in order to compensate for that caloric deficit and I´m back to losing weight. I never imagined eating more would make me lose weight haha. Long story don´t get your body used to calorie restriction.

[@technicallyketo]

Hugs Ronna!

[@beavercleaver5770]

Your doggies have awesome hair styles! I can't think of any dogs with cooler hair!

[@technicallyketo]

Haha thank you! They are naturally strange :)

[@rainyatherton2978]

It takes more like 21 weekends than 21 days to form the habit!

[@brendasmith9367]

Every Sunday I fix lunch after church for my family…my mom, aunt, kids, grandkids. I allow myself a small scoop of mashed potatoes or half a roll or a small piece of dessert. I don’t go crazy. I’ve lost 30 pounds doing this. I would like to lose 10 more but have been stalled for a while now. Giving up that once a week treat might help. I just have to decide if it’s worth it! The good news is, since I can easily stop at just a small serving, I feel I am no longer addicted to food. So liberating to say that!

[@jessicah3450]

It helps me to remember: that food is always going to still be there later.

[@charliehowell6015]

My mom said Im big boned darn it !! LOL

[@melodycolyar7130]

I can't have a cheap meal. Cuz then I have something else. And it takes me forever to get back on track. I try to tell my friend that but she always says you have done so good you should treat yourself you deserve it or it's Thanksgiving. It like I can't I know myself. I'm thinking about sending this to her so she will get off my back lol 😆

[@nancyjackson2279]

Good video ladies. Where are your edibles? I miss the plant tree.

[@technicallyketo]

We will be restocking them soon 🌱🌱🌱

[@josephb7460]

Ladies! Great video. Sometimes i binge, 😔 but it is usually keto. Keto can be bad if you go overboard. 😲😬 ........................... 😎👍👍

[@pinehillart]

Yes! Especially because keto foods are generally high fat, which means more calories. Very easy to gain weight - even in Ketosis.

[@josephb7460]

@@pinehillart Bingo Susan! 😃👍

[@TracieClaiborne]

You mentioned it, but I think it's super important to clarify that what we do in "weight loss mode" is not the same as what we do in maintenance mode. My goal is to be metabolically flexible so that my body doesn't forget how to process carbs so now that I'm within 10 pounds of my goal, I have a sweet potato once a week or one roll at the steakhouse BUT if I have a holiday full blown cheat meal or whole day, I know I will gain 2-3 pounds and it does start up cravings, and it does annoy me that I did that to myself. But I do get right back to it because I've healed my relationship with food. When people tell me, "I lost 100 pounds on Keto but then I gained it all back" I look at them like they have lost their mind because I don't understand how they didn't catch themselves after five pounds!!! If I thought I could never have real pizza again like once a month in maintenance, I don't think I could be happy. That's sad, but true. But I've made peace with never having refined sugar again. It really is just about making peace with choosing food that makes you feel good. I was agreeing with you on all this, just wanted to add that it can be different for people in losing mode vs. maintenance mode. I don't know that it's healthy to be in ketosis for the rest of my life, I'm not sure why I would want to be if I'm at a great weight for myself, KWIM? Why do you two not carb cycle or do you?

[@technicallyketo]

We just eat keto for the most part, because we are used to it. we don’t carb cycle, we just do what we know feels right to us.

[@TracieClaiborne]

@@technicallyketo I have always assumed you had like one higher carb day so I'm interested to hear more about that. Thanks for responding!

[@redroadkd]

Well dang yep you were talking to me been off a week !!!! I’m a food addict !!! I’m getting back on …

[@technicallyketo]

You can do it! Take it one meal at a time

[@rosemariejanssen7790]

I don’t do keto because I can’t eat the fat that is required on keto. I do Dr. Atkins low carb. My husband can eat hundreds of carbohydrates and he doesn’t gain weight. yes he does work hard. But if I eat over 20 net carbs, I will gain weight and in theory you can’t gain fat that fast, but whatever it is it doesn’t come off for several days and I have to really struggle with cravings. I occasionally eat something I shouldn’t and I do not call it a cheat day. I call it. Hey, I ate something I shouldn’t of and I will pay for it tomorrow. I love you gals so much. You so remind me of my mom and her twin sis. They’re in heaven now, but they used to banter back-and-forth like you two do. I can Imagine you two when you’re 80 years old bantering back-and-forth like my mom and her twin. And auntie Ruth could eat 100 net carbs and lose. My mother, Ruby, had to struggle as she couldn’t eat more then 20 net carbs just like me. now they were identical twins, so I don’t understand why one twin will lose weight eating 100 carbs and her twin can’t even eat 20 carbs, but that’s the mysteries of life. Thank you for your wisdom. ❤

[@KeriLudwig1027]

Hi Emily and Sarah!!! Thanks for the video! Are you guys still doing 20 net carbs a day? For some reason, I thought you were in maintenance mode. If I am ready to maintain and stay on Keto, how many net carbs do I have in a day? I am losing doing the 20 and under....

[@technicallyketo]

We do stick to around 20 net carbs. We believe calories matter when you want to lose weight too. You can stay the same weight or even gain weight while in ketosis.