What Does a Cheat Day (Meal) Do To You On Keto?

[@lindastilley212]

I have found on special occasions, it’s not that the food is so tempting, but the people around tend to pressure you into eating it “just this one time”. And those times happen a lot more than you think! I’ve learned not to let people pressure me into eating something I really don’t want!

[@dankline9162]

Going out to eat with a friend usually isnt an issue, unless its a specific type of place, heavy on breads pasta pizza or sugars. Usually, you can find an option that fits you. Diners are actually great for this, which I like, bc I love diner food and the casual atmosphere.

[@marybuller8239]

Craig and Maria Emmerich have a diagram that describes oxidative priority. In my mind it resembles a defcon level chart for the body. The chart ranks things like alcohol, carbs, fat, etc. They are ordered by what the body must process first to get rid of the item in the system. It makes sense too if you think about storage capacity. Alcohol cannot be stored by the body so eliminating excess alcohol from your blood is top priority because the body has no where to put it. The body has a limited capacity to store carbs, so the threat is less than alcohol but if your carb/glycogen storage is full then excess glucose is floating in your blood and the threat must be addressed by insulin and/or turning glucose into fat. Fat capacity storage is unlimited. Fat isn't processed as a threat to the body. In my opinion this is what tells me the low carb/high fat way of eating is the proper human diet (Ken Berry's term) since the body doesn't fight it. The body is engineered to adress threats and it is dynamic in design. An occasional cheat day can be recovered from as long as you return to your normal diet afterwards. It's just a bump in the road along the journey. As long as it's a pit stop and not a destination you'll be fine. Cheat days usually serve as reminders as to why we don't eat that way anymore. Life happens and that's okay.

[@keirawelling]

Great post!

[@sftynet9440]

I had been on Keto for about a month. I had an IPA Beer with a HIGH alcohol content. I had drank this beer before with less than a half a bottle making me dizzy (before keto) I was really wanting a beer so I had one left and opened it, drank about 4oz thinking I would get a buzz, nothing happened so I drank more, then the remainder of the bottle. I felt NOTHING ! It was as if I drank a glass of water. I think Keto cleaned my liver up so much that it processed the alcohol very quickly. No beer is NOT regular now, just occasional, small amount.

[@Cora4418]

Ive been doing keto for under 2 months. I ate a burger and a hot dog (all with regular buns). A small portion of spaghetti, potato salad, baked beans and corn on the cob. I fasted for 34 hours after and I still lost 4 lbs in 48 hours.

[@LadyPenelope]

Having a sugar binge reminds me why I don't eat sugar (and flour). Every pain in my body is elevated from inflammation the following day; I generally have a headache and extreme fatigue the next day, too. It is so not worth it!

[@Riosgirl98]

I'm the same, I feel like I'm having a carb hangover.

[@shinskoala7072]

thank you for that. i've been keto for 2 years and i started doing carb reload days. 2-3x a week for the last month. your comment made me realize why i felt so crappy with a low grade headaches on some days, lately. i considered getting Covid tested, but the following day i would feel great. it was getting scary and i did not pick up the correlation until i read comments like yours. i usually pick up on patterns like this, but for some reason it escaped me. cheat days really are sick days for me, i guess. again, thank you.

[@LadyPenelope]

@@shinskoala7072 I've come to believe that I've developed an intolerance to sugar/grains after having been strict keto for over three years...makes it impossible for me to cheat with impunity! Good health to you!

[@cathyhamilton5131]

Yep, the inflammation is the worst! I'm amazed how bad it is after one cheat day.

[@LadyPenelope]

@@cathyhamilton5131 So true!

[@stevebracken225]

Carb cycling is fairly prevalent. After a cheat day I realize carbs aren’t as tasty as I remembered, but we don’t overdo it as we first used to.

[@PastorDanWhite]

Amazing how you lose your taste for unhealthy carbs after not having them for a long time.

[@kristenreed4586]

Love your daughter's comments through the video. Need to see more of that!

[@NCTarheel55]

Rarely do cheat meals. Making to much progress. I generally reserve them for vacation or holidays. I view carbs/sugar as a credit card, I’m going to pay interest so it better be really good.

[@tosue1]

I eat a small bit of a sweet cheat food occasionally and it really doesn't taste all that good anymore. If I increase my carbs over several days, the excruciating headaches I get while getting back into ketosis just aren't worth it. Better to stick with the plan. Keto it is.

[@chrislumb963]

Interesting video. Exactly the same happened to me just over a year ago as happened to Keith. I was a year into Keto and had a cheat day, felt bloated, sluggish and almost like reverse keto flu. Felt so bad I haven't cheated again like this since!

[@itisjustmedude]

Keith, you dehydrated yourself by eating that much sugar and pushing it into glycogen storage as you were hiking, on top of all the other stuff you guys discussed. Great video, thanks for the work you guys put into these.

[@murrayd3152]

I take a cheat day. Probably more often than I should! 😂🤦🏼‍♀️🤷🏼‍♀️

[@ranger2316]

I'm still relatively new to the Keto program -- three weeks -- and have had good luck with OMD. I've tried a couple of alternate day fastings that got me out of a plateau. The bottom line for me is ... I have so far to go, I don't even want to get CLOSE to a cheat day. I see these Keto desert videos, I don't even think I should risk those. What a great video!

[@dimpsthealien333]

Happy birthday to your daughter! This was very fascinating and a true learning moment not just for Dr. Keith but all of us. Thank you both.

[@MamguSian]

After my experience at a family celebration last November when I decided just to be 'normal' and eat the same as everyone else, I have never had a 'cheat day' since - next day my stomach swelled so I looked heavily pregnant and the migraine was horrific which reminded me why I gave up sugar and simple carbs in the first place. If I ever feel tempted I just have to remember how cruddy I feel after even a small amount of that stuff. BTW this reaction was much stronger than I got before I went keto/low carb - have I become even more sensitive? I know now what it feels like to be healthy, energetic and have a clear brain, and can see that what I previously thought was just normal life was definitely sub-optimal.

[@bhampatty1]

I have been keto for 22 months and have never had a cheat day or even a cheat meal. I'm afraid to. If I allow myself cheats, then every time a piece of cake or an ice cream cone presents itself, I think I would say to myself, "Ok, this will be my cheat." And before you know it, I would frequently be allowing myself a cheat. It is easier for me to say no to the foods that are not part of the way I eat now. I am not good at moderation, which is why I got in the shape I was in in the first place. That's just me. Others can obviously handle moderation.

[@janetw7828]

As a sugar/carbaholic I can’t cheat just like a heroine addict can’t “cheat”.

[@aces0730]

I’m the same way.

[@shoonkey]

Same here. Iam extremely insulin resistant , placed my diabetics In remission as well as high blood pressure & addicted to sugar & carbs like a crack addict , lost 240 pounds & need 14 more pounds to reach 120 ideal weight . I am similar to recovering alcoholic and can never cheat or it can derail my life as well as kill me if I become diabetic again .not worth it .I am even afraid of sugar substitutes. I feel great , eat delicious food until full and feel & look great . Intermittent fasting gives me energy & vitality

[@Stumpybear7640]

I had a bag of jelly babies one day last week, and boy, the next day my joints ached! Especially my knees. I live with arthritis and the keto diet keeps me pain free (not 100 percent, but enough) xxx

[@mrdomino1881]

One cheat meal with two donuts sent me to the ER. I had hypoglycemia in the 40's and almost passed out. I'm not diabetic, but I do have blood sugar issues in the past, but not this bad. Scared me so bad I won't be doing that again.

[@RobCLynch]

After months of no sugar, anything sweet now tastes too sweet!

[@Jam-m7m]

This couple is so in love you can see it in their eyes....

[@johnf8609]

I had a similar experience. My wife made a sheet cake for my birthday last month. I haven't had cake in several months. I would cut a business card size piece for dessert after dinner for the next 9 days. In the morning, I was staying between 130-140 all that time. Since the gyms were closed, I was walking 6 miles a day and still couldn't bring my numbers down until I threw the remainder of the cake in the trash😢. Since I deal with dawn phenomenon as is, my numbers are usually on the high side. But the first non-cake day morning my numbers were 20 points lower. Well duh!

[@jameslester6785]

I've been keto going on 2 years. I rarely if ever do cheat days. Recently, I ate what I thought was a Keto ice cream. I later realized it was a full sugar ice cream. I felt no ill effects after. I guess that's just my metabolism having been adjusted for so long.

[@LiveLight50]

I have been following you for over a year now. And thanks to your channels, I have learned a lot and lost A LOT of weight. I feel SO GOOD and very healthy. When I cheat with any sugary treats, I feel very bad and start getting headaches, and my hot flushes flare up. So, I try not to cheat with sweet goodies. Thank you for the work that you do. And for educating us. I really do appreciate all that you do. I will be 50 in September this year. And I feel more energetic and healthy than I did 2 - 5 years ago. THANK YOU💕💜💕🌸💜

[@LifeChangeAdvicewithTiffany]

Such a pertinent topic :) Sometimes cheat days help me stay on keto by not being frustrated. Other times, they make me feel horrible but it's good :) because it reminds me why I do Keto in the first place! Could Dr. Keith also have been hit by the Dawn phenomenon? I know that it's best not to mix high-fat high carb, but sometimes my blood sugars still feel more balanced when I eat fat with carbs when I cheat than if I eat a flat out carb meal. This makes me feel very jittery and then plummets my blood sugars( in reference to the different reactions you both had).

[@joycekibler9607]

One area that I am finding is that even though I’ve been IF and keeping to a Keto Diet for months, toxicity from our environment can still keep us in a state of insulin resistance. Heavy metals cause cell membranes to be inflamed and hormones receptors to malfunction. So, if you are doing everything right, a cellular detox program may be necessary. Maybe this could be addressed. By the way, I love your channel and have learned so much. Thank you.

[@timmcclure2096]

I had the same experience on my birthday. I had bbq ribs and potato salad for lunch and finished with a slice of cake a few hours later. I felt miserable the next day. And it took several days to get my energy level back. I'll think twice before doing that again. I'm sure it was the volume of food. As I've had popcorn occasionally without it affecting me.

[@singit3630]

Nope. Haven't had processed sugar since January 2019. I am afraid. I'm still very aware of how bad I felt eating SADly. I picture ER action with the worst migraine I've ever experienced behind it. I'm never tempted. I CAN have too much KETO food on occasion...but never feel bad afterwards. Nope. Don't want anything SAD anymore.

[@colleenlovesbolan]

I am like you, no sugar since Aug. 2019 and I don't miss it. I like my fats! When the Doc described how his hike went, I knew exactly how crappy I would feel, it just isn't worth it. Have a great day!

[@singit3630]

@@colleenlovesbolan Totally not worth it. 👍👍👍

[@CalmVibesVee]

Sing it!, Agreed. Migraines are good teachers. So thankful for ketosis. What a great gift I have been given.

[@SD-my9so]

I had turkey dinner with all the trimmings. Enjoyed it. Today right back on regular low carb eating. I’m lucky that way.

[@auntpurl5325]

I do plan to eat wedding cake (both kids are nearing that season😍) and birthdays), but I see sugary treats so differently now. Special occasions, one piece, rather than a weekly habit. Don't want to not celebrate the milestones with family. I assume these days and the effects will remind us why we don't eat that way all the time. The body is a miraculous, beautiful design! I took a day "off" to eat a boatload of popcorn. The next day I crashed on the couch, so sleepy. So glad to get back to feeling good again, and grateful for the new knowledge about how to do that.

[@ritaswenson1603]

My daughter just turned 25 too on June 27th. Congrats!

[@steveh4564]

I keep waiting for Dr. Keith to say “Inconceivable!” Lol.

[@ralphtaylor9968]

This was my experience also after we had won a champagne tea (champagne, cake, sandwiches, scones with jam and cream and of course tea). Felt rubbish the next day and I had high blood sugar for the following 3 days in spite of going OMAD for those three days. It is just not worth it and the experience is never as good as you think. I have found substitutes for those foods that I still miss, e.g. toast, I now allow myself a seed bread that you can get in the UK (Heart of Nature Seed Loaf) that is 11.8g carb content for 100g. I have this once a week which satisfies and still keeps me low carb and also somehow keeps me away from other things I miss such as ice cream! Dopamine effect perhaps?

[@robrobinson9281]

Appreciated this discussion on cheat days. I think too there are ways to “ cheat “ that maybe your body doesn’t react to assuming that you are on a very low carb regimen. Dr Keith I know from past vids of your journey you loved pizza. I’m there. I lived in Naples, Italy two years. I have found that in North America the greatest issue with it most of the ingredients are cheap overly processed flour. Using my own flour ground from whole sprouted wheat really lowers the glycemic value of the dough. Using technique similar to Neopolitans ie ultra hot (900f+) wood fired baking, one can get great results ( without sugar spikes in my case). Thanks to you, for helping so many folks on their Keto/low carb journey

[@zerocool4319]

I ate a baked potato with my steak this wkend that was my cheat day didn't effect me at all

[@MLou812]

I find potatoes are pretty low in carbs so I do indulge once in a while without any real changes.

[@sandrarayne5766]

Glad to know why felt so crappy after christmas treat!

[@janicemaceachern1004]

I get inflammation and bad pain if I eat anything made with grains. My cheat days are just eating more keto food. I am lucky to have a hubby who just likes good food. I love to cook and learned how to tune our taste buds to really enjoy low carb eating. I don't miss refined foods.

[@kbaz6658]

Had daily headaches for a week after celebrating with chocolate cake and ice cream. Going back to strawberries or blueberries with real whipped cream...gets rave reviews from the hubby. Will use only keto-type Low carb recipes for treats in the future. Keto cheesecake is delish. (using bocha sweet, swerve, stevia, etc. for sweeteners). Used the 1,2,3 program started about a year ago to get both of us to ideal weight and maintenance mode.

[@joejoe570]

Great analysis!

[@Mrs.TJTaylor]

I don’t dare cheat. I’m not even tempted. I remember all too well what is was like to be out of control of my appetite. Nothing is worth it.

[@Amy.Gecgil]

Thanks for sharing your experience with us 🙏

[@ritaharris2372]

Once a month we have decided to go out and eat something special. I chose a jalapeño burger, no bun, at Ihop with onion rings and my husband wanted crispy chicken patties with mashed potato and garlic bread. We had to bring half home as it was far too much food, but eat it that evening to make it one meal for the day. I had no ill effects and neither did he. I realize without the onion rings and no bun it would have only cost me 4 carbs. We got back on Keto the next day. We use the Carb Manager app. My carbs allowance is 17 per day and it keeps me on track. It also has many keto recipes that we follow . Since September 1st he has lost 62 lbs and I have lost 37 lbs. We have found that desiring something to cheat with has become very hard as we are eating well. I think it is the going out that has become more important.

[@susannaharget509]

I call it a "flex" day, rather than a cheat day. Maybe it's just semantics, but to me, a cheat day for my ketogenic diet implies eating lots of forbidden foods, whereas a flex day implies flexibility and variation--I might enjoy a sweet potato, or some quinoa with my meat and greens dinner, I might have some dark chocolate, maybe a tortilla, or a piece of fruit. A flex day is my keto diet PLUS a few foods I've been missing, but are generally still healthy. But yeah, I'd eat the birthday cake too--if I eat it with the meal, I feel fine, and it's easy to get back to business (keto) the next day. Good content--thanks for the vid!

[@sheilagarsee3584]

I get so sick for days when I have a cheat day. I actually made a note to remind myself how I feel after a cheat day and I set as my main screen on my cell phone so I see it every time I get on my phone. It’s not just a matter of stopping the fat burning, I feel horrible! No more cheat days for me!

[@isabelbochaton2689]

I’m on a keto diet since one year , i was 154 pounds I’m 110 pounds now. So when I have an invitation to a party some time I drink a glass of champagne 🥂 or wine 🍷 I can say I like that, but if I drink 2 immediately I feel dizzy 🥴, my body try hard to get read of this sugar... I’m not use anymore for these kind of processed food or alcohol.... so happy to be slim again following you Doctors, Thank you...🙏 😃

[@artistjoni]

Yep; found this out the hard way Monday night! Thanks for the reinforcement! Love you ❤️

[@jax9349]

Spooky how this came up on my KZbin page just after I ate an easter egg bought for a kid😕. 3 years keto, and I did that. I feel quite wretched, like I had an insulin surge and dropped my blood sugar. A bit shaky and sweaty. I'm also struggling to sleep! Won't be doing that again!

[@HombianceByTerri]

I am currently in the planning stages for a trip to a golf resort for my husband’s 60th birthday this fall. I am scouring the online menus for where to have lunch and dinner each day (I don’t generally eat breakfast.) I am, admittedly, looking at the desserts to see which one has the best “worth a cheat” option and that will be his birthday dinner place. I can stay pretty much keto all week except I will allow myself that one dessert, and we will share it. Thanks for this reminder to schedule the next morning’s activities accordingly! 😉 You two are much appreciated! ❤️

[@carladewitt1947]

Was watching a Mark Sisson KZbin video a while back. Mark is an endurance athlete who now trains endurance athletes. His clients are some of the world's best at marathons, triathlons, Iron Man competitions, etc. It was stated in the video that many endurance athletes are now using their "off" seasons to retrain their bodies to become fat burners instead of sugar burners. So no more carb loading the day before an event. What they have found is that their performance is better as a fat burner than it was as a sugar burner. You might find his KZbin channel interesting. Lots of great videos. Channel name is Marks Daily Apple.

[@TheHoth1]

I have been in ketosis for months. I shared a pasta dish with my girlfriend in an Italian restaurant. I went home and felt exhausted. I had to take a nap. Now I know why;)

[@lowcarbkitchen]

We had a birthday this last weekend also and I did have some cake and ice cream. I at least did not take the Pizza Ranch pizza, but I made my own. Could have made my own cake as well, but I just wanted some of that cake and ice cream. I know I can't eat that way all the time, but if I don't occassionally have one of those days for special times of family celebration or eating out then I have a harder time staying low carb day after day. I feel a constant low carb way of eating with a very occasional break actually helps me in the long run to stay low carb. It did raise my bg which I knew it would. It did make me feel crappy for a day. But I plan for that.

[@JulesMadeThis24]

Hi both. I’ve been following your channels for about eight months now and started the 16:8 intermittent fasting and low carb/keto lifestyle and exercising / walking my dog in each day. It hasn’t been that hard as I’ve always eaten lots of veggies and berries etc and as I’m very intolerant to gluten (my father was a coeliac but I’ve just not bothered to get tested as had all same symptoms) so I don’t eat bread, biscuit, pastries or cakes etc. I’m 56 and 5ft 2” and now weigh 143 pounds after losing around 13 pounds over last eight months. Great you may say. I’ve just had a doctors appointment and been told my cholesterol is very high (304)! I wish I was fatter, ate crap, smoked, drank a bottle or two of wine a day and did no exercise. At least there’d be a reason 😥

[@ErnestRodgers]

This is a timely video. I ended up eating bread just last night (50g of carbs) and while it was delicious I was concerned that I would have a high blood sugar reading. My blood glucose level was normal this morning before having my coffee. I determined that eating one piece of flat bread after a full year of being on Keto was OK, once in a GREAT while. You affirmed that conclusion with this video so thank you 2FitDocs.

[@LHWNetwork]

There are recipes made with stevia & almond flour - great cakes, cookies etc.

[@RobFromRI]

for me, no desire for a chest day. i absolutely love what i normally eat which is vegan keto

[@mikebrock1965]

Cake icing is one of the worst things to eat. It's basically Crisco mixed with powdered sugar, artificial butter and vanilla flavor and maybe a little butter. I made it every day when I was a baker. Also the bottle of butter flavor had a warning "Don't allow contact with skin".

[@vivianairenelifestyle]

I always enjoy your video's!! :) I'm on day 45 of Keto and am down 17 pounds. I am saving my planned "Free" day for when my favorite Dim Sum restaurant reopens for sit down business. Even then, I plan on not going crazy with the carbs because it's an hour and forty five minute drive from Louisville in northern Cincinnati and I don't want to cause too many gastro issues on the drive back if you know what I mean, LOL! I have heard many years ago that if we're going to eat something carby on low-carb, then we should eat protein first to soften the effects because the protein is supposed to dampen the release of insulin? Can you do an experiment on this? I think it goes back to the book written by Drs. Eades called Protein Power? I'll see if I still have that book and check but I would love to see if that theory is correct. Thanks for another great video! :)

[@vikramjayanth2289]

Took a scheduled non- keto food (rice, lentil curry after 60 days of strict keto diet. The sugar levels went to 200 in the next 1 hr and slowly came to 180 after 2 hrs, after 4 hrs it came down to 140 and then was 110 the next day (12 hrs fasting). So, takes 12 hrs to get back to normal.

[@charliejodi420]

My husband and do “treat” days. They are not a cheat as that is a negative term. We plan treat days out, they are a part of our plan so we are not “off plan”. They are treats, we earn them and deserve them. While we may incorporate some potatoes, low glycemic bread, fresh fruit or rice on treat days, we NEVER do any “sugar” or vegetable oils. Usually we do ok the next day (not great). I will say that this last time we added summer fresh corn on the cob, and my plantar fasciitis flared up for the first time in over a year!

[@patti1044]

The other part of the equation is the cake was also loaded with shortening in the frosting. For my T1 son we know that the high fat absolutely alters the way his body processes the carbs. He will first go lower as the liver processes the fat and his glucose will rise later. Made learning to eat pizza a real challenge.

[@laylamaria1457]

Thank you for the video. According to Jessie Inchauspe and a lot of research it is better for your blood sugar to have that piece of cake after a meal with veggies and protein and preferable for dinner. I have started my days with sweets and i have seen a big difference in my energy levels and mood. Everything goes better when I start my day high in protein.

[@heidiyamami3884]

Thank you for sharing!!!! I gave blood yesterday and then they offered lots of crap to eat!!! I ate some 'trail mix' and it didn't taste good to me anymore, also tried cheez-its!!!!! Tastebuds have really changed!

[@amieturrillowens3633]

Great video (as always), thank you. I would be super interested in your take on healthy Carb Cycling vs. refined sugar cheat day. Reading a lot lately about Metabolic Confusion and the benefits if you hit a weight loss plateau doing Keto or Low Carb. Would love your thoughts.

[@robertevras6577]

Me to! I used to try cheat days until they became sick days....if I go nuts on any kind of refined carbs, I get bloated, nauseous, I can hear my heart beat in my ears, I feel awful. It takes days for me to recover, & I just wont do that to myself anymore. So, my new cheat day is a day where I eat half of a sweet potato...lol!

[@DeeDee-yz9ku]

If there is Birthday cake, I will eat 1 piece and back to Keto.

[@imadeyoureadthis1]

When i have a cheat day, eating carbs gives me energy. I don't feel fatigue or weak or bad even. I feel too alive. That only happens when i suddenly eat carbs after prolonged keto. It doesn't happen if i eat carbs every day, it doesn't happen when on keto. Everyone has different experiences. I actually have done many personal records when i eat junk food after keto. I used to eat junk food all my life and i am starting to think my body has a better experience with those. I don't want to eat them but because i don't have unlimited willpower, every couple of months i indulge myself with them.

[@cookies4isaac522]

I have permanent nerve damage from a cesarean. The inflammation I experience from cheat days reminds me why I do keto! Nerve pain goes up bad!

[@littlebean8856]

Thanks for this video. My husband bought me a birthday cake, and I had a piece so that I wouldn’t disappoint him. It was delicious, but I felt so guilty afterwards and was dreading that my weight might come back right away. Thanks for this information, I will have my cake once a year (if I can help it).

[@kiwdwks]

Always appreciate your videos! Thank you.

[@peppersander2457]

Great advice I am so glad I found you, helps me understand so much clearer how food affects how we feel and why. Thank You

[@zannbee108]

Oh...that does make so much sense! I am constantly amazed, though, how people's bodies respond so differently. I had a cheat day recently. Only added 1 slice of low gi grainy bread late in the afternoon. This still kept my day low carb, even keto. All BGLs elevated for next couple of days, inflammation (back pain) returned for a few days. So for me I know it isn't worth it. Maybe later down the track after more weight loss and an improved metabolism I can trial again.

[@RVlivingcoast2coast]

At the family Thanksgiving and Christmas dinner, to appease my mother, I'll have have a piece of whatever cake she made for desert. I do this because she makes sure to include side dishes that are 'keto friendly' with those meals. After a meal where I've eaten till I'm full, that cake just makes me feel uncomfortably bloated. I usually need a cup of black coffee just to get the overly sweet residue out of my mouth. On my own, I never feel the need for a 'cheat' day. If I want something sweet, there are plenty of keto options out there, but that isn't often.

[@tjenkens]

I think I had this same thing a week or so ago. Bad eating day, then “felt” blood sugars fluctuating and also gained 3 lbs...this was right after have several days where I was OMaD (I am usually 2 meals a day) because my body didn’t want lunch.

[@marynarkw]

I have a cheat day once a week and I feel great with that.

[@ophirmaharlika4836]

I always feel so bad after having a cheat day just couldn't resist my sweet cravings whenever I have my period! I noticed when I eat sugary, refined carbs you keep wanting more, but then I dont feel energetic at all, when Im on keto i feel so great full of energy! But so far so good I know now how to control and maintain my weight 😎

[@realtomchou]

This is sooo helpful! thank you so much for explaining this Doctors. I have keto rash for the past 2 months on Keto. I'm still pushing it, but really want to know what's wrong with me 🙀

[@observer4916]

I've been doing cycical keto for nearly 4 weeks now and last Sunday I decided to "treat" myself to a cheat day. Never again. The following day I was miserable, sluggish and the brainfog returned in full force.

[@margaretmarshall3645]

What an interesting video, and how nice to read all the comments so I can learn from the experience of others! For myself, my attitude is that no diet is worth NEVER eating pizza at a pizza party, or hitting Cold Stone Creamery with out of town guests. But cake on an empty stomach would have made me feel crummy even before going keto. So I favor a very small piece of cake WITH some real food.

[@gsadventures678]

I love Dr. Becky. So smart and beautiful!

[@kellyo8062]

I love watching your informative and experimental videos! Do you think you could do one on how our body is affected if you eat low carb (under 20g/day) all during the week but then go off every weekend? I feel like some people do this and are harming their bodies by confusing it and not being able to fully use it's energy source because it never gets fat adapted. So I would think what happens is they never feel the healthful benefits of getting fully into ketosis but may be actually doing more harm in the endocrine system rather than if they just went back to using carbs/glucose for fuel. I think the idea behind all of this might be that they can maintain their weight this way by being able to indulging over the weekend but then losing those same added pounds by restricting carbs. Can you give your two cents on this concern of mine for those who think they can do this without repercussions? Thank you!

[@lakelizard8145]

Cheat days are just not worth it. I've lost 48 pounds at my last weigh in. I don't weigh often. Almost at goal, feeling great, need all new clothes. I personally want to thank you for your videos. 💃

[@czeremcha-zjadliwa]

There are plenty of delicious low carb/ low sugar birthday cakes recipes to choose from! A piece of such cake won't mess with your metabolism at all- could be counted as a low carb food , super tasty and healthy for those on keto/ low carb, and those who are not.

[@midtownfarmgirl5494]

I can't do gluten anymore. I literally get sick if I have as much as a crouton. But I don't have physical negative reactions to other carbs like rice, corn, beans, sugar. So a cheat meal does happen sometimes. But just a meal. Not a whole day or multiple days.

[@ingridferg9779]

I don't plan days off of keto. It just happens and I don't stress about it. But sugar is a no no. It may be that I made a special bread or home made hand made pasta for the family and had some. And then maybe some fruit and cream. Or dark chocolate. After one of these free days, I fast for 36 hrs and I'm back into ketosis. As long as I'm keto 90 percent, it's good. It's a lifestyle I've chosen, along with fasting and I have no desire to go back to sugary fatty foods. But the occasional carb, I don't think that will harm me, as long as it does not turn into weeks of indiscriminate eating

[@sftynet9440]

Yep, CHEAT days can REALLY mess you up. If you MUST eat the (small) dessert along with a regular meal, not on an empty stomach. Carnivore mat be NEXT for me, we'll see. .

[@Anno44]

My cheat days are at least 40 days apart. My last cheat day, June 21 which was my 54th birthday, I felt fine the next day, resumed DB diet and lost all weight in 2 days. The third day, I was fine until the afternoon (around 4 pm). Then I got incredibly nauseous. I tried to take-it-easy and take care of myself, thinking I'd feel better if I ate A LITTLE something bland. So I ate about 1/4 cup of whole-fat cottage cheese. I puked about 15 minutes later. Took it easy rest of day. Went to bed around 8 pm. Felt perfectly fine the next morning and on. Go figure!

[@shiftintohigh5564]

Only because I had two meals on vacation with potatoes am I watching this. Great timing. Still lost weight on the trip 👍👍😎 ***OK new name: “Corner Piece Keith” ! Ha ha ha👍👍😁😁 Hiking ...insulin response kicked in. Also blood to digest. ( I want Keith’s cup in Becky’s size!). One piece of cake throw you out of keto?. 1 beer did not?? Portions???

[@arroyobaby38]

About 2 weeks ago I decided to have Shredded Wheat for breakfast. I figure no problem that doesn't have any sugar. For some strange reason my body was craving it. BIG MISTAKE... about 20 minutes later I felt my blood sugar start to rise. I kept checking my blood glucose every 30 minutes. It went to 196,221,185,144,118. Now mind you I am not a diabetic at all, so I was shocked at how high it actually went up. I felt nauseous, lightheaded, a bit dizzy and just plain awful. I had to sit and relax and just wait for it to go down. It took about 3 hours before it was down to 101. Never doing that again.

[@CalmVibesVee]

That sugar was trying to poison you Sir! That’s how I see it now and I am so grateful for my experiences testing these things out as it is thankfully lowering my temptations. Mine isn’t cake but alcohol. I don’t use it anymore because I can’t. It’s not an option if I want to feel good. I feel so awful and finally figured out it is not worth it as it feels like poison now. I journaled my experiences to remind me next time I think it will be fine if I have some. Oh ... I’m healthier now I can try just a little bit my brain thinks for a moment. It’s insane for me to forget those awful feelings I experienced in several tests. So I occasionally look at my report of how I felt. Training myself that it is poison to my body and I don’t willingly take poison. I see a liquor store and say poison. I see a family members alcoholic beverage and in my mind say poison. I must keep training if I want to be strong. I want to be strong because life is hard.

[@DonMillerNC]

Dr Becky is wearing a ladies lace top, and Dr Keith is wearing a long sleeve shirt with a long sleeve undershirt - in July. Something seems off about that.

[@catg9196]

Opposite of what expect when on keto for 3 years is the last time I got blood test, my fasting glucose was at 106! Yikes!

[@cathyhudkins9768]

Being diabetic a cheat day to me is eating a tomato with mayonnaise, shoots my blood sugars high.

[@riaxhigne7645]

Im on LCIF TMAD, first meal I consume my protein, fats,fiber. After 2 hrs my last meal I eat my LC almond or coconut bread or cookies. (anything LC)

[@lillianbrown87]

I had a cheat day and it was a pretty bad experience. Granted, I overdid it. I went to five guys and then I had ice cream from 3B ice cream shop. The next day I felt like I had been hit by a Mac truck! My joints were inflamed and I felt like I had a hangover. I’m rethinking those cheat days!

[@philipmoscatello3034]

Love your videos

[@charlottech9990]

Happy Birthday Ms Kelly

[@christydyson4516]

Im 16 months Keto. and although Id never eat fruit or cake, I cheat once a month with thin n crispy pizza. takes about 36 hours to burn off, and i ALWAYS feel like crap the next day, but it keeps me sane, and I can do this for life. I really enjoyed this video, as its something we all stress over. Rebel Icecream (Keto) is way better than cake LOL Thanks again Docs!

[@klrbee03]

Since I’ve been on keto I have been really uncomfortable exercising after I eat at all, have to do so on an empty stomach. Couldn’t imagine exercising after a cheat. The few cheat meals I’ve had led to digestion issues and poor sleep. Will stick to my rare pizza cheat and wait to work out the next day.

[@nickm8808]

Hi Keith - great videos - thanks. I’ve been fat adapted for approximately 18 months and am in my early 50s, very fit but could stand to lose 15 lbs of fat. Here’s my problem, if I slip up and end up falling off keto for a night, it seems to take me several days to return to normal blood ketone levels (0.6 - 1.4). FYI - I’m typically keeping my carbs below 50 (not 30), tracking my calories and macros in MFP, and do practice IF (normally 12 hours, sometimes 16+), and can usually go 3 weeks without falling off the keto wagon. Any thoughts?

[@jimirons833]

I think if you do eat out with friends it’s very difficult to eat Keto friendly (at least here in the UK 🇬🇧) so it’s not cheating it’s accepting the reality of life. I’m surprised there are not many keto restaurants. Hits the profit margins using low shelf life food maybe.

[@livehealthyfinishstrong]

Another great video! Thank you!