Damage Control From Your Cheat-Day on Keto

[@nspix]

After doing a couple of cheat days it gets easier to avoid further cheat days or at least limit it to a meal, because you realize that it's simply not worth it. The pleasure you get from one or the other delicious food can never compare to feeling great the whole day.

[@Robinsnest219]

I agree with you. I've been doing keto/IF since January and I started doing a cheat day once per month in February. I've since realized that it's just not worth it, I didn't even enjoy it and it's not worth the damage. I love eating this way, I lost 40 lbs in 3 months and I'm never going back to my old way of eating.

[@nspix]

@@Robinsnest219 That's amazing! Well done! 😄 I personally never planned to do cheat days or meals... I just sometimes went along with this and that when I was invited for dinner or in a restaurant. Mostly I managed to find meals with at least just moderate carbs, but I still felt such a huge difference in 'energy'. Nowadays I'm literally addicted to feeling so great, that most delicious, but 'bad' stuff doesn't even tempt me anymore. Ok... Another reason might be that it's really easy to find so many great very satisfying alternatives on keto. :)

[@aprilthomas1489]

Nail on the head. I could have woken up this morning feeling lighter and leaner and could have seen a pound or two down on the scale. Instead I'm 2 lb up and I feel bloated. Every time it is a lesson.

[@kimberlyhoward5279]

Agreed!! I have no desire to do cheat days anymore because it's just not worth it. Always makes me feel like crap and then I can't wait to continue my normal routine the next day and feeling great

[@mayam.3240]

It's so funny how I was met with very little understanding of my diet a few years back. Everyone told me to not being so "dogmatic" and cheat now and then, so my diet wouldn't stay so boring. 🤣

[@ryanjacobson4637]

I did my first cheat day in a month and it was planned. I was happy to realize that I didn’t binge and I had more control than usual. I followed it with activated charcoal, a short fast, ACV, and lots of water. Next day back on track. No guilt. No binging. That’s a healthier attitude than I’ve had with many many diets.

[@vibesclothing]

How much activated charcoal you took and how, kindly guide

[@GNWJNO]

I don't know what's worse after the cheat meal. Feeling sluggish and bloated, or feeling instant regret and remorse.

[@jacquelinelinton4574]

Humm😔.....(thinking) I will take regret and remorse. Thank you

[@guibox3]

NEVER feel regret or remorse for your cheat meals. It is a fact of life and will not crush you or 'set you back'. You'll get some inflammation, probably be kicked out of ketosis temporarily. You are NOT going to 'pack on the pounds' and any weight gain is water weight that can be eliminated easily. When you start making this a psychological problem, you are falling into the 'diet' trap that has kept so many feeling miserable and fat. Even when I was on the SAD and working out, I NEVER felt bad for cheating and incorporated it into my workout regimen.

[@Jessica-tz5cl]

The bloating for me

[@guibox3]

@@DX-d You don't put on fat immediately after one cheat meal. Fat is accumulated over time from a repeated caloric and hormonal imbalance. If you put on 10lbs of weight after a cheat meal, you didn't eat 10lbs of food that got immediately stored into fat. I lost 18lbs in one month when I started keto. I didn't lose 18lbs of fat in one month. Most of that was water weight that I had been retaining.

[@stilmotionpicture]

pick your poison right??

[@alicemorton9145]

The guilt from having a cheat day is so over whelming it caused my cortisol and insomnia to increase. Today is a new day. Thank you!

[@svetlauske]

I love new lighting system and white board background! very professional and less distracting than broccoli/avocado. well done! and thank you for your content

[@rebeccainspiringhope4357]

Luna Svetlauske I always liked his broccoli! Haha

[@jonik1556]

Dr Berg's format is SO - • Shareable with great content... • Fantastic 'how to' for the newbie... • Useable for new & old alike to IF, Keto, Nutrition... 💗

[@maggotmeatballz2692]

Yesterday I had 2 donuts and a cake then I had chinese takeaway. This morning I woke up with water retention from hell, my eyelids were like pillows and I had puffy bags under my eyes and my whole face was swollen, was it worth it? NO.

[@alicedobbs159]

Same for me...my sinuses are so horrible today. Mine was cinnabon yesterday. 🙄

[@jacquelinelinton4574]

Sorry sounds horrible

[@l.ferrer7923]

It's FULL MOON 🌕 today. Don't feel bad. We just tend to retain fluids on full moon days, it'll be gone tomorrow. Do a search on it if you will. 😊 'Heard about it from health guru Andrea Moritz, in his book "Liver & Gallbladder Flush."

[@maggotmeatballz2692]

@@l.ferrer7923 nope it's the carbs, my face doesn't turn into a giant blister with every full moon.

[@l.ferrer7923]

trolli polli * Yep, you might have gluten sensitivity... sounds more like an allergic reaction. Try taking sublingual Zinc supplement to see if it helps reduce the pillow-effect ~ that is if you only want some immediate relief somehow. I'm only talking from experience. 😊

[@dawnmiller8461]

Cheating feels like a reset to me and I love it! Yes, it takes some of my energy, but within a day or so, I feel great again! I feel like occasionally getting something I REALLY want and miss, helps me keep keeping on. 👍🏻

[@byronfoppola8676]

It's a reward for a week of starvation.

[@laurentinquinn1668]

I had a slice of pizza and I paid for it with a crappy feeling for couple days

[@RS-xq6je]

​@@byronfoppola8676 I had more hungry eating a balanced diet spread out over my day

[@Combat-Mindset]

​@laurentinquinn1668 Wrong mindset

[@TheSwissSue]

My friends have baked me a birthday cake. They don’t know I can’t eat it, so I will have to acknowledge their efforts and eat a small piece 😫 Sometimes it’s just not avoidable

[@barbaramcintosh1722]

This is very kind if you. Hope you enjoyed it.

[@glory5977]

I CONFESS!!!! I cheat on wknds. Thank you Dr. Berg.

[@markdawson9094]

lol

[@sandybrownonyt]

Glory Are you getting the results you want,even with a little cheating?

[@glory5977]

@@sandybrownonyt Yes..OMAD Monday though Friday. 🙂

[@sandybrownonyt]

@@glory5977 Thanks. Good to know. I`m just starting.

[@neamkad3244]

No cheat day since...... Yesterday 😂

[@MiekaFastingWeightLoss]

Lol

[@dyahviona]

Yay congrats!

[@Tengokuq]

Cheating is what keeps me going to be honest. I do not seek perfection nor planning to live for another 100 years on keto.

[@fieryhellkitten]

Tengoku exactly

[@curlysue7298]

Same for me! It also teaches me discipline and moderation.

[@marimar8175]

Yes!

[@guibox3]

I was strict for the first year of keto. Around the 14 month I had my first cheat week and actually didn't feel any ill effects. SInce then I have been a lot looser with my diet. Unfortunately, the last two months I have been having too many cheat weekends due to inconvenience and my body has suffered for it. It does keep me sane but I enjoy eating keto and how it makes me feel.

[@jordanrepgamez413]

Tengoku exactly one cheat day once a month is fine idc what anyone else says do what you want as long as your losing weight

[@Gadavillers-Panoir]

When I'm tempted to have high carb foods I think of how my health has improved over the past few months, how my body is now in good shape, how my clothes fit better and overall how great I'm feeling, that brings me back to my senses.

[@chrisventura585]

"15 (gain) vs 50 (loss)" challenge update. 10 weeks today. Keto, intermittent fasting, and moderate exercise. Started 258.8 Today 224.6 Down 34.2lbs so far. Thanks Dr. Berg.

[@quarteracreadventures855]

Yay you!!

[@pohkeee]

Also, as you get closer to goal and exercise more, less fat more muscle...muscle weights more than fat...so some weight loss slow down is your body changing composition. But the fit of your clothes and look of your body will show the change too 🖖

[@diamond4829]

9 months ago.......started 225, meds for high cholesterol, high triglycerides, high blood pressure, pre diabetic. Today, 178 lbs and off all meds, everything completely normal !! Blood pressure 120 / 80. I'm 57 years old. For years I did the whole grains low fat and exercise BS, from my doctor's standard of care and got nothing but frustration.

[@chrisventura585]

@@diamond4829 Good for you. I feel much better as well. For me clearly a better choice.

[@TotalHealthTurnAround]

I feel so good now that I am on clean Keto regularly that I am much less interested in cheat meals! All I have to remember is how I felt before Keto and I am like, nope!

[@sandrasatterfield4432]

Amen!!

[@jaysimmons2428]

Amen as well brother

[@sandrasatterfield8983]

So true!

[@jacobgarcia7918]

At 9:49 when he talks about having a cheat meal then saying "get back on it," I really got motivated. I was super depressed because I was on keto for a month and my order of brisket came with complimentary sweet potatoes and cornbread. It was too much to resist and I ended up ordering a ton of food that night after.

[@Joelcebada]

If im having a cheat meal i dont give a dang about fruits yams berries... Gimme that ice cream cookies pizza 🤣🤣🤣🤣

[@itsyolislife3149]

Pizzaaa just cheated with some papa Johs

[@Lambag-Daniel]

@@itsyolislife3149 the best!

[@yarramasterwannaberappernu9617]

That will go straight to your thighs.haha

[@kisigma1011]

@@yarramasterwannaberappernu9617 so true either ur stomach or thigh

[@JadeMaria1982]

😂😂😅😂😂 Panera Bread!!!

[@eleshaburgess8567]

I’ve been Keto for 14months I love it. I never did it for weight loss I did it because I know I was insulin resistant. I’m strict and rarely cheat and I never cheat with sweet things ever! However once in a blue moon, I’m talking once every few months I’ll have a few fries if I’m out and someone gets some on the table, or a handful of popcorn. I’m talking once every few months. I then fast and get back on track!

[@sulebo2153]

Dr. Berg are you channeling your inner artist there? Your new board is wonderfully clear and I enjoy watching your steady hand draw perfect lines and curves :)

[@carolseven3802]

Thank you! I'm going out of town for a few days to celebrate our 39th anniversary and to celebrate my health coming back after a long battle with a nasty lung infection. I was house bound almost 4 months. I found you searching for help after high dosages of steroids etc. My husband and I just started your ketogenic lifestyle. I've improved beyond belief! AND and other supplements have changed my life! I feel like I'm finally coming back to myself! You have taught me so much. God bless you.

[@marshallmom1962]

Notice his body language? When talking about cheat day vs cheat meal? He wants us to succeed...and seems to be sad and frustrated somewhat when people cheat for long periods of time. This man really cares. He REALLY wants people to be healthy. I love this about him!!!!

[@naanamora3282]

The most realistic advice I’ve heared in a while. This is being real. We are human. Thanks for sharing.

[@leothiascott5340]

I am soooooo glad that you did this video ,I have read many people giving bad advice about a cheat day and they want to make people feel that this is alright. To me if they cannot encourage ,or give good advice keep your bad advice to yourself..

[@KetoCookbooksCorner]

*Having a cheat day on keto can be a setback, but this damage control video is exactly what I needed. Thanks for addressing this common struggle!*

[@jacid3697]

I woke up this morning, hungover from a night out and this video popped up in my notifications 😂 you caught me!

[@lorib5398]

I actually smoked some cigarettes too, along with drinking a bottle of wine and eating triskets. I had a headache right away.

[@SuperOlivia1]

Your changing my life and my family one meal at a time . I’m literally watching all your videos everyday. I’m obsessed with INSULIN now 😩. Sugar is Evil!!. My kids will have a much healthier future thanks to you . Thank you so much Dr Berg 🤗.

[@moyaking8961]

I listen to all your videos and I'm now doing OMAD and I've lost 24lbs with 42 to go. When I go out my friends say oh you've done really well you deserve a glass of wine etc. I never do all i have is a soda water with lemon. I feel really strongly about not having ANY type of sugar. Thank you for your help 😊

[@lucywilson76571]

Yes, me too! I was so addicted to sugar, but now I haven't had sugar in over 6 months. I don't want to cheat even a little because I know myself. I'll be like that alcoholic who can't even have 1 drink. But it's not that hard to stay off sugar because I don't crave it anyway.

[@sandraarauz9345]

Hahaha WOW! I had a cheat day today and I was trying not to think “what would Dr.Berg think about this” so I wouldn’t feel bad 😅

[@digitalbrain555]

Lmao

[@stephenfeeney2966]

Sandra Arauz the all Seeing eye knows lol

[@berazo]

Same! I just had 5 slices of pizza (hawaiian) 🍕👉👈🥺

[@squiggles9232]

I wish there was a LOVE button. THANK YOU Dr. Berg. I've been listening to you since March. Around the end of March I started to practice what you're teaching and as of today June 16, 2019 I've lost 34 pounds. Once again THANK YOU!😌💖

[@KETO.n.WRESTLING]

I do Cyclical Keto where I have higher carb days on the weekend. I follow a healthy keto plan Monday-Friday while going to the gym at least an hour every day. I find that the extra carbs help restore glycogen in the muscles and speeds up the recovery process. Thank you Dr. Berg for everything you do saving lives around the world and have a Happy Father's Day Dr. Berg.

[@thelmabukikun1485]

Q. Why does food industry produce processed food to make people sick? A. So that big pharma can make profits by selling a wide range of medications for all sorts of diseases and complications.

[@nursegaines3519]

Yes ma'am. You said it

[@jonathanmantello3974]

True!

[@TodayTestfbsfbsfbs]

I dont think this is true. Its actually simpler they put in a lot of sugar and flavor enhancer which make us humans addictve thats it. The pharma industry is an extra.

[@e3-po405]

Since I started keto, I've always had a cheat meal (cheat day is out of the question because I basically do OMAD) on Sunday night; and it used to have terrible consequences: cramps that would wake me up in the middle of the night and extreme thirst are the ones I remember the most. But then, one day, I tried adding fruit (especially grapefruit and green apple) to that day of carbohydrates-based meal. And it worked wonders! So, my cheat food (usually home made pizza or pasta; sometimes bakery and very occasionally sweets), when eating fruit as desert (which, by the way, I really miss in my everyday meal) has almost no negative effect that I can speak of. I may feel hungry earlier the following day, but that goes away after I drink my daily cup of coffee. Late in the afternoon, after depleting my glycogen, I'm back in line. That's me; I'm not saying it will be like this for everyone. One more thing: when drinking alcohol, I always go for the only drink I really miss, which happens to be scotch. But no more than a few times a year, and never in excess...

[@donnybrook8824]

I just discovered this guy a few days ago, but I already lost 35 lbs of fat in 3 months. His videos will help me reach the next level. Lift in power, and go to the gym every day, even if it’s just cardio and stretching. The days I don’t go I sleep like a cat.

[@a-listhollywoodtours8576]

As always Dr. Berg, informative and enlightening thank you for your work! I personally discovered you in early October 2018 and here I am in June 2019 55 pounds lighter and only 20 more to go. Just turned 66 and have never felt so good in my life. I work 6 days a week and on my off day stay pretty busy and celebrate with all who know me the importance of slashing carbs and sugar from the diet and shifting to healthy fats and protein and select green veggies. Thanks again for outlining the road map for healthy eating and the fabulous enjoyment of life which follows. I only wish that I understood 50 years ago what you have helped me to understand so clearly in the last 6 months of my life.

[@lorrainebedford2797]

I did a cheat day at the weekend...I knew i was gunna do it...I had pie' n'mash with liquor...oh my days...luxury! But I went prepared! I had a box of salad...oils acv etc etc...the next day was not as bad as I anticipated...no pains but was low mood! Well! It was my first real cheat in a couple of months and I'm still on track...such a blessing and transformation in my life since doing keto...keep up the good work Eric!...

[@teacherdaynah]

How did he know I had a cheat meal?!? Loool spooky.

[@PhaoplaMatrix]

Dana Alexander me2 haha

[@NonnofYobiznes]

KZbin's microphone is on.

[@elliegoodgal7840]

Dana Alexander me too!! Lol! For Father’s Day.. creme brûlée and a piña colada. 😩

[@teacherdaynah]

@@elliegoodgal7840 Ooh sounds like it was delicious!

[@abdulraheemusama8089]

Same with me...how did he know

[@7azim3]

I can't thank you enough, I lost 30 kg following keto and OMAD, your channel is the best source about both.

[@sarahjensen3425]

The beginning when you said “oh, hello” 😂😂😂 The whole gym turned and looked at me because I cackled so loud. Dryyyyyy.

[@mariejuana2993]

Golden. Dont worry Im with you sister.

[@gabrielle-d1b]

Did it deserve a cackle tho? Wasn't even that funny

[@hfortenberry]

Thank you for the tips Dr. Berg. After losing 31 lbs from strict Keto compliance for a few months, I started incorporating cheat meals/days. And, I've been experimenting with cheat meals/days and learning a lot about myself and the effects of cheating and I end up going back to Keto every time and increasing my fasting times as well. Last week I fasted 39 hours and felt good. I keep getting better and more refined in my knowledge and compliance, little by little. I think learning from our cheat meals helps make changes that we can sustain for a lifetime.

[@trunktreasures573]

The tapping sounds on the board made with the marker are super relaxing 😴 Awesome video 👍

[@sinpulse5796]

I did a cheat day today for Father's Day... This is creepy google...

[@windar2390]

its actually not creepy. most people make a cheat day and if they do, its probably saturday or sunday. my guess is 20% of the viewer having a cheat day today.

[@eugeniab2990]

@Windar make that 82% 🙈

[@NonnofYobiznes]

@@windar2390 actually the microphone on your device does listen to you, so yeah, it IS creepy. Ok google!

[@dillamo]

More like a cheat weekend

[@jasonfanclub4267]

I can better have keto food on weekends when I am at home. During the week I can't always prepare my food and there are not always Keto choices

[@suelee566]

Dr berg how did u know ??? I had a peanut butter sandwich & chocolate biscuits yesterday .... Feel like rubbish today 💀💀

[@awildagarcia9673]

Thank you so much dr berg. Today I've had my cheat meal as it's my wife's birthday and we are celebrating. It's reassuring that we can get back on track after this special meal! Thank you for making us feel better and what to do - we are making a big batch of acv with lemon ginger and turmeric

[@ambabishop2081]

My 1st menstruation on Keto did throw me off for a day slightly. Was so hungry and not prepared! Will be better prepared next time. Great Infomatiom to the point.

[@emh8861]

Some say you should eat more carbs during that week.

[@dashasokolova9579]

I don't know why, but it's the opposite for me. I lose appetite during those days

[@lanaclark7913]

Amba Bishop Mine came 7 days early.

[@ambabishop2081]

Mine has been very light but painful to start and had a headache which usually never happens. I Felt good though. I don't think I brought enough food for lunch and ended up having a Mr Kipling cherry tart and a chocolate. I have not fasted but not really felt hungry. Gained 4 ibs on the scales so will be interesting to see how much of that decreases. Will try and fast longer one day in the week or drop a meal to compensate.

[@dyahviona]

I feel like I need to increase my protein intake during that time. Works well for me while still being in keto

[@vickieturner8688]

Whenever I am tempted to eat something that I KNOW is not good for me or even questionable, I think of my mental and physical condition when I first started this program a year ago. I pray that I NEVER revert back to that time and place!!!! It REALLY sucks when your brain doesn't work and you are falling all over the place!! I thought I was either going to be put in an institution or die! I'm far from just sitting in a chair and staring at the wall to being able to type this comment! I'm so very grateful and I desperately want to keep on improving! Cheating just isn't worth it to me!! Thank you so VERY MUCH, Dr.Berg!! I pray that you have a fabulous Father's day with your family!! The same to ALL Father's here!!

[@howtomedicate]

Cheat-days aren't that bad, they make it possible for some people to even do keto at the first place. Otherwise they burn out! 👍

[@carolmaclean2329]

How to Medicate totally agree with your comment.

[@ketoking9435]

How to Medicate ,,, I understand you,during my 2 years on Keto I'd do one 48 hour waterfast per week and prior to that I'd have my cheat meal,,,

[@howtomedicate]

@@ketoking9435 indeed! That is exactly what I mean!

[@howtomedicate]

@@carolmaclean2329 👍

[@ketoking9435]

How to Medicate ,,, I agree,,I've posted on here separately that I'm trying to replace the burger buns or pizza base but then the thought of never ever having breads,buns,ketchup very difficult,,, I eat 9 meals in a week,,,so if one of those meals is a treat meal and followed by a 48 hour waterfast that it's ok,,,, Mon,We'd,Fri 2 meals,,,Tues,Thurs,Sun 1 meal,,,and the fast starts Fri 4pm till Sun 4pm so that's my waterfast,,,. Also on the cheat day which is Friday I normally have just one meal and thoroughly enjoy it,,,,seeing your comment was great as in my early days I felt guilty cheating but not so much these days,,,wishing you well with your Keto journey,,,,

[@amroualkady1]

Yesterday I walked into an organic store buying some beef 🥩 and some chicken sausage, I saw some cinnamon bread 🍞 with chocolate 🍫 on it 😢, it looked so good 😊 And that 👿 devil was telling me to just buy it and enjoy 😊, and I can burn it off tomorrow in the gym 😭, after doing some sniffing I just walked away without buying, 😢 proud of my self ❤️

[@yaquelinllerena9239]

Good for you.👍👍💪

[@tmoneysims]

why so many emojis

[@jennag1048]

I love ❤️ emojis🙂

[@byronfoppola8676]

We grew up eating bad... now we have to constantly fight the urge.

[@gyrospinup]

Very informative, but I doubt if many are having a cheat meal that consists of what you mentioned. They are more than likely eating a pizza, a cherry pie, a box of donuts, or something equivalent to such. I could be wrong, but I doubt ir. I'm guilty of doing stupid stuff on a rare occasion and always do a 48-72 hr fast afterwards. I dont even get near my glucometer after pulling a big dummy, due to the fear of what my reading will be.

[@mariaelenabartesaghi6322]

V helpful. I only do 24 fast...should do another tmrw after 5 day horrible binge.

[@SVEN-vv1km]

I'm male, 51 and do routine resistance training and HIIT sessions. I was on low to medium carbs with 1 x cheat/treat day per week which sometimes went from Friday night through to Sunday morning. I studied Keto and Intermittent fasting and it seemed far more effective and efficient. I've been on Keto for 15 days, lost 6 inches across my abdomen and here's the kicker, I always felt hungry on medium carb approach, now I feel satisfied, calm relaxed in my stomach and I'm not craving carbs. In fact, my body/mind is drawn to this new clean Keto system and I feel better than I have in decades. It doesn't make logical sense to carb cycle when I'm feeling this good!!...😄 I fast for 20hrs daily with a 4hr eating windows. I'm doing serious training but can get the nutrients my body needs inside this window. I'm sure my potassium levels were low but have rectified by using Heart Salt in my 2L bottle of Electrolyte mix. My body is on fire and I'm smashing new training records daily. Cheers all, I'm happy to answer questions about my training/Keto/IF system. PS. I also do Wim Hof breathing and cold exposure which gives me a huge edge. 😎💪👍❤

[@gunnell9817]

The longer I'm on keto/IF the more seldom do I want to cheat as I know the consequenses. It's just not worth it. Great video though as all your videos are - love them all and I learn from everyone of them.

[@SuperheroArmorychannel]

I had one minor cheat meal and it took 3 weeks to get back into full ketosis. Its not worth it! I highly recommend measuring your blood glucose and ketone levels daily or weekly otherwise you never know if you're even in ketosis.

[@MyWhitelye]

I take one hour out of the week and eat everything that I've been craving that week. I can't do a cheat day because I will cheat for days after. Seems to work for me.

[@mausegetlit363]

I’m gonna try that, I always get off track for a day and then it turns into 3😂🤦🏽‍♂️

[@jonlanier_]

Cheat meal does a few things. #1. Let's your body to know you are not starving it to death. Muscle loss does happen on keto, no matter what Dr. Berg thinks (and the little protein he suggest you can't possibly build enough muscle. Proven by decades of strong man and body building). #2. You find out that you can't cheat all day because your body just can't handle it. (that's a good thing) #3. This is key.... You don't deny yourself of a perceived pleasure. This way you don't binge out a bunch because you have these cravings.... allow for a cheat meal once a week. Make it special.

[@ANNA7171493]

@@mausegetlit363 same here one cheat day turns into 3 day binging

[@James_36]

@@jonlanier_ correct, this all or nothing approach will just mean people will fall off completely, you cannot go through life avoiding every bad for you thing and expect to be fullfilled. For me, as long as i eat the cheat right after my main meal i have zero affects at the moment. Combining the carbs with proteins and fats also helps. To tell the truth I have had a cheat meal and the next day my body has never looked better.

[@Alper88]

My rule of thumb: whenever I have a cheatmeal (or cheatday) I pick a day in the following days to fast a full day to make up for it.

[@Fittanbullsson]

Ate two kebabs, 2 bags of candy and a bag of chips yday. And now this video.

[@gabrijelazupan]

Universe 🌌 is speaking to you through Dr. Berg...😂 Next meal you can do better for you insulin. 🍴👍

[@andreasmelkersson3592]

Nice name.

[@Mark_Knight]

I have Halal Salad but flavor it with hot sauce.....I assume there is some sugar in the Kebabs, but try to limit it with hot sauce instead of BBQ sauce...ect

[@gabrijelazupan]

@@andreasmelkersson3592 Which name sounds you nice? 🤔

[@1AGRIPPINAONE]

Kool name and great feed sista....

[@michaelgonzales1365]

Dude, they were cooking me a Father’s Day dinner and I totally didn’t want to turn them down today! Thank you!!!! 🙏🏻

[@Shayne_T]

No to cheat days, I did and became addicted to carbs/sugar.

[@Justinbowling1]

Does everyone pretty much gain 5 lbs of water weight in 1 day of eating carbs? Or is it just me?

[@m.m.574]

We all... and we feel guilty for this

[@ABABABABABABABABABABBBBBB]

i gain water but it's gone by the next morning even if i have tons of em

[@erzcav4793]

When i eat all carbs pretty much i gain like 4 kg in 3 days. After going back to keto i go back to my normal weight. Plus during those 4kg weight my face and eyes hurt all the time :( so it s not good

[@JadeMaria1982]

I did!!!😕

[@laquamartin4602]

Yes all the carbs inflame you!!! Gained 6lbs eating a early Easter dinner.

[@prillyg]

I don't feel guilty. I know what is happening and it's going to take 5 days to get the weight off and it'll take time to get back into ketosis. I don't have time to feel guilty but to live in the moment, enjoy friends and family.

[@Katalin773]

Dr Berg is awesome!! Thank you so much for all your teachings 2.4 years on Keto. no more cheat days. it took me 1 year to completely adapt to Keto.

[@Vacationkids]

it's the breads and pasta that always seems to get me, particularly when I travel for work when I don't have control over what is served. I try to fill up on salad to help minimize the damage and fast more the next day. Thanks Dr. Berg - always so informative

[@azplease4121]

What no doctor I've found has ever addressed! Thank you for this!

[@kayramen5541]

That’s my problem when i cheat i keep stumbling 2 days later

[@itsjustvivi3536]

kay ramen same thing happened to me this past weekend

[@pe6407]

I'm glad to see others feeling the same way I do in the comments, but ever since I've been staying on keto with no cheat days, I've noticed I haven't lost as much weight as I did when I would have a cheat meal. I mean, I feel amazing but I don't see any weight loss that more than 3lbs within a month. I've been fasting 20hrs per day and really only eating one meal a day, hardly 2. At first, I had noticed I hadn't been eating enough fat, so when I changed I saw a difference but I'm still not losing as fast as I hoped when I first started keto. The first 2 months, I lost 30lbs already, but since I stayed committed to keto, I feel I'm plateauing. I know when my body is out of ketosis when my stomach growling's badly to the point I feel I have to eat something right away and my body is craving sugar. I know how to defeat it by not doing what my body is asking for at that point, but when I would cheat once in a while (like one meal, not over doing it), I know I was still in ketosis because my body didn't do that when I would fast the next day. "Should I have a cheat meal once in a while" is what I'm thinking. I don't know if it makes sense but that's what this is making me feel like. I don't want to cheat, but to reach my goal size, I feel like I have to in order to reach the size I want to get to.

[@haroldcallahan4887]

This could not have come at a better time -yesterday I binged on stuffed lobsters and margaritas - ughhh- I feel like crap this morning

[@MAGNUM2F]

Id pack it in without cheat days. It makes it much easier for me if i have something to look forward to occasionally. Normally i dont have cravings at all. Im still heading in the right direction, just maybe slightly slower. I usually have around about the same calories but the food may have carbs. It seems to work for me. Food is pne of the best things in life and im not denying myself the odd treat.

[@FineNaturalHairandFaith]

It’s hard to feel like you can never ever enjoy sweets - especially that you enjoy and grew up eating I know sugar is bad but it just makes me so sad 😞

[@kisigma1011]

It actual isnt if u do it the organic way I body a whole cake organic and didnt gain weight

[@dillamo]

"Oh, hello"......like you didn't know I/ we was standing here ..... waiting on you ....... good 1 doc!

[@Soyadrengene]

Amazing video like always :D I can't believe you're still getting new video ideas, after 10 years! Keep going Dr. Berg

[@ineedhoez]

Dude!!!! This video popped up the day after my cheat day!!!!!! Mind you, I had 15 french fries. 2.6 lbs gain the next day😂😂😂. I'm like wtf? I should have just had the ice cream.

[@texastea5686]

It's summer in Texas. I will definitely be having cheat meals because I LOVE cold watermelon and nectarines, plums and cantaloupe 😐

[@Churbitser]

That's at least "clean" cheating, meaning it's whole foods carbs at least! Eating a DQ ice cream cake or candy would be "dirty" cheating. lol

[@texastea5686]

@@Churbitser That's what I'm telling myself 😁

[@gloriamaryhaywood2217]

@@texastea5686 Oh, Thats waaay more better than eating real frigging *junk*!!!

[@lisawyer7524]

Great information! I just had a cheat meal yesterday and today is a fasting day for most of the day until I feel the need to eat and healthy fats will be my choice. I just love your videos. Thanks a million!

[@oldschoolprepper2273]

No cheat days for me it’s sooo hard to regain ground lost for me anyway

[@melsal3982]

I love the board, listening to dr berg is awesome but the written lists helps us tremendously to remember more! TY

[@wayneC7]

Dammmmm this was perfectly timed. Yesterday I had a milkshake 🙄🤦🏽‍♂️🙄 and 🍟 down at Newport RI. I blame the wonderful weather 🤦🏽‍♂️🤦🏽‍♂️

[@Fackinfine]

I've had one cheat day, it was october, last year. It was not worth it! My skin got bad and my workouts were horrible in two weeks. Fasted workouts on keto is optimal!

[@missing1person]

Why we weren't taught this at school?! This is life 101

[@tattoobillyvon9764]

i cheated, but it was not a meal. bread and some fries and little cheese from my oven. not the end of the world.

[@fazdoll]

Sorry doc, but this is WAAAYYY too much work. I thought the point of cheating was to get out of doing work, not do more of it! I should just IF through the day.

[@cesarrivera6405]

How did you know I cheated yesterday a year ago? I mean it just came on my suggestion today and I had pizza and cookies yesterday!! Gotta love the Dr!!🙏🏼💪🏼🔥

[@nspix]

Apple cider vinegar is amazing! Long before knowing that it actually also helps the insulin I noticed that it affects a lot the crash after bigger carb meals. So whenever I joined for a carb meal, I had some ACV and it was far not as bad as it used to be.

[@nspix]

@Seance Queen I would recommend not just going by what he or she says, but by looking into their claims. Since I had such great results with acv I looked into their actual sources and suprise... Most of were simply claims and baseless assumptions while ignoring tons of recent research. Sure, it might be easier to evaluate with some scientific education, but actually it requires just some critical logical thinking to understand the procedures. On side note... I personally have a huge history with several massive gastritis problems, but since I use ACV I literally didn't have any further issues. I'm not claiming that ACV is healing, but just that it didn't make my extremely sensitive situation any worse.

[@pjasmine]

@@nspix ACV has helped me with gastric for years. Read the book by JARVIS, Md. About APPLE CIDER VINEGAR.

[@bylyn9846]

Cheat days destroy my health. Struggle 20 yrs up and down weight. I decided to eat healthy. Life changing!

[@jimb5421]

Didn't know msg.was bad. No more msg.

[@francesarmstrong7877]

I went from size 14 to 8. Adjust it to you.I did. I lost most of my weight in 5 and, a half weeks. Every bodies body is different . I do what mine can tolerate. I treat myself to a cup of decaf with heavy cream at night as a treat with dinner. Drink lemon water during the day room temp or iced. Do what's good for your weight loss. My one daughter does a some what vegan lifestyle while my other daughter does modified keto. I'm care since my older daughter and I both have a a mini stroke.

[@tigresgaitan10]

I've been doing OMAD Keto for the past 3 months. 3 weeks ago I reached my weight goal. So I've been cheating on weekends (Saturday and Sunday) and then dry fast the next 48 hours and I've not gained any weight at all and feel really good. Also, I DONT exercise much. I guess its fine to have cheat days as long as you are still having calorie deficit at the end of the week.

[@majidkashani4257]

Dry fasting! I wonder how can you do that? Don't you get any headaches, dizziness or any other symptoms?

[@calcosPR]

What I did was soak up some sun for two hours and then proceeded to fast for 72 hours. Then I re-fed for 24 on raw liver and fatty ribeyes. Lost 10 pounds. Also cut my water consumption, as well as salt consumption.

[@danield2729]

I can't avoid eating a paella on sundays. Family eats it together and they get mad if I don't. When I try to convince them about carbs being bad for you they always say bad things about Internet misinformation. Lots of rice :(:(

[@canaldesalud1830]

Hahahahah same withe

[@nannuky1128]

not sure what paella is but it's refined carbs and sugar that are the real problem. In China, people would eat a lot of brown rice and they didn't have the obesity epidemic until recently when they started eating a lot of refined foods and sugar. Dr Jason Fung writes about it in The Obesity Code

[@TodayTestfbsfbsfbs]

@@nannuky1128 so true sugar and processed food is the problem even on paleo you can eat a lot of carbs and people are really happy and healthy on paleo and there is another diet I know of a whole food plant based diet in which carbs are also not a problem and these people are also pretty successful. The real problem is sugar and refined carbs like you said whole real food is the goal. And our ancestorsalso found sometimes a bee hive and cheated on there diet so it's not a problem eating some sugar every few months in my opinion.

[@lloydhlavac6807]

I'm going to apologize in advance for my planned cheat coming up, but my birthday is in a week, so I am going to eat what I am going to eat. 😉 After I am done though, I will be back to low carb/keto/carnivore. Also, organic doesn't mean no pesticides, as there are organic pesticides.

[@jayrobertson1689]

Man!you have good information!

[@clintonfactor7945]

I had a cheat meal after 2 weeks of Keto. My cheat meal was one can of black beans with olive oil drizzled on the beans and chia seeds, one baked potato with butter, shredded cheese, bacon bits and 2 small containers of noosa flavored yogurt. I enjoyed the meal greatly but the after effect was a head splitting headache. Almost like I had consumed a 12 pack of beer.

[@FORMLUA]

Thank you Dr Berg

[@TheWaterman1000]

I make keto goodies. Brownie, keto ice cream. Keto bread, hamburger, hot dog buns. And use the same dough to make pizzas. I have a modified soda stream system I made to carbonate my drinks with surger free water flavors. So with a little effort you can in a since have your cake and eat it to. Just use common sence.

[@dalidabirli4456]

My "cheat meal " is a keto meal out of my 2 hours window once in a month.That's all ! 😊. ..feel great, guys ...no reason to go back.

[@bruceleroy8063]

I wish someone would open a pasture raised, keto friendly fried chicken joint. Game over, man.

[@johanlindkvist1800]

Thank you for a great video!

[@guibox3]

The only time I have cheat days is when I am gone for a weekend and it just isn't convenient to do keto I have been keto for 22 months now and and have plateaued so losing weight is not really a worry for me. I am fat adapted enough that I can get away with the cheat days. However, the last two cheat weekends I have had, I have felt the inflammation and can't wait to get back on keto. Usually as long as I avoid sugar, I'm okay. I've eaten wraps and burgers and felt no ill effects but the sugar is the key for really making you feel like crap.

[@TodayTestfbsfbsfbs]

I have read about other diets and I'm not sure if carbs are the problem. It's more the sugar and processed food. We humans eating carbs for some 1000 years now and only the last 100 years the diseases are growing faster and i actually know some people from friends in turkey living in a small city self sustained based on grains and meat they are pretty healthy, it's all unprocessed organic whole food.

[@erikg90640]

Haven't had a cheat day since January 13 2019

[@livchesy6007]

Thanks Dr. Berg. This is very helpful. On some occasions (usually on weekends) I go off keto and fasting but i get right back to it as soon as Monday comes. It made me practice more discipline in some other areas of my life too.

[@khalz-AJ]

I always end up having cheat days during PMS. How can I avoid that?

[@TaylorPhase]

I have a problem with getting back into keto. Once I’m in keto and eating healthy for a few days or a week, it’s super easy to stick to it. But once I have a cheat day or two, it’s hard to switch backand the junk food cravings take over and I keep binging. How can I stop this? I never get keto flu. The transition back just triggers cravings

[@StardustCrusader18]

I usually have a cheat day once a month.

[@StardustCrusader18]

When I say cheat day I mean eat anything I want for a day. It's really fun. If you do the same then once a week is too early. But if it's one meal I think it's okay.

[@KWMc1952]

I don't cheat on Keto often but sometimes I have a Cheato meal. I always regret it because it makes me feel lousy afterward. It's so good while eating it though, especially an enchilada dinner, tortillas, sweet tea and a praline from El Fenix.