You Had A Cheat Day On Keto Diet? Here's How To Undo The Damage Of A Keto Cheat Day Get To Fat Loss

[@drekberg]

🔷 Watch This Next: Keto Long Term? Is The Keto Diet Dangerous? kzbin.info/www/bejne/r2aZlYKDqbiMd7s

[@poloy0483]

Hi Dr. Sten Ekberg, does taking antibiotics because of my Laryngitis can disrupts my Ketosis?

[@SimiAcheronsDemon]

my cheat days are usually Saturday and Sunday lol I’m on OMAD and Carnivore so my cheating involves 2 meals on those days instead of one and I never had a sweet tooth so my 2 meals are Carnivore meals with a side of an handful of Olives lol

[@ss3638]

How long we should do keto diet?

[@louisebakerlifeandwellness3391]

What if you ate 3 packets of biscuits...?

[@LilCraftyNook]

@@ss3638 It actually can be a lifestyle!

[@jamesdana1273]

I've been watching this guy for a while. Not only have I found his approach to health and diet very helpful, I feel his general outlook on life is gentle and admirable.

[@drekberg]

Thank you James Dana. I really appreciate your feedback and so glad that you liked it.

[@amarsingh2767]

Absolutely

[@Capoeira360]

Agree! He is one of the best! 👍😊

[@wisdomforcouples]

I totally agree!

[@anniepiesky]

I was just thinking the same thing! I've watched a few others and keep coming back to Dr. Ekberg.

[@nitzerebbandflow]

I cheated last night and now I vividly remember how horrific my chronic pain, fatigue and brain fog really were. A very good lesson for me: I absolutely do not want to feel like this again!

[@paintedpony2935]

I have a cheat day once a month. I relish these celebrations and go back to being very good . I rarely cheat with a lot of carbs or sugar, but occasionally I do. From 338 to 190 over 2 years and continuing. Life is good. Celebrate!

[@cst4129]

That sounds good to me!

[@raincheck5892]

What did you Eat on cheat day?

[@bunjicarlin1]

It's great for the soul and as a body builder my muscles absolutely love it!!

[@saywhatnow5789]

I do once a week and do intermediate fasting to recover

[@JTguitarlessons]

Great work, seriously! I think once a month is a great idea, honestly

[@kevj9589]

Been doing Keto for 1.5 years and have no fear of a cheat day. Can eat a whole pizza 1 day, be back in Ketosis the next day.

[@Utoko]

I don't even see is as "cheat day". I always eat keto when at home, but I am fine eating one meal with my parents or if I visit a friend and they cooked, I am also not picky. Furthermore, I also don't feel bad energy wise after. I still decline like a very sugary desert, but that is it. I feel good staying mostly on Keto but if you are not IR I also don't think some carbs are always bad. After all the 110+ year old people are eating some form of carbs. If you feel bad/low energy because your body overreacts with Insulin or you can't stop with the carbs after I can understand don't having carb meals here and than. At the end of the day everyone needs to find a lifestyle(he is always talking how it is a lifestyle and not just a diet) which works for him. I don't change my lifestyle back because I eat another meal.

[@vicinvesta8349]

This man is a sage. This is how I approach that too. If you gonna bust your diet, get the most expensive and the tastiest stuff. But not a lot of it.

[@mungomidge1090]

This is so true. I went on holiday and came across an Italian Ice cream waffle restaurant. I had an enormous plateful, it was amazing and I didn't regret eating it at all, but it was just the once and next day I was back on Keto. If you do it, enjoy it! Don't beat yourself up and just get back on plan.

[@staceykersting705]

Have u tried CHAFFLES? They're so good!

[@drekberg]

Thank you Barty Fufkin. Exactly

[@bensaigon3589]

@@drekberg i am keto for a year now and the only time i cheat is when i go to my parents house for dinner, then it's a full 24h of fasting before and a full 24h after... but while i am there i am like a vaccum cleaner..lol chips..wine..cake...you name it. no regrets...

[@nonyabidness5708]

@@bensaigon3589 How do you feel after?

[@strouty]

Great, thanks, lifestyle changing and I bet you had a ball, even to get back on track! 👏🏼

[@melanieskivington7422]

Especially love the part about forgiving yourself - it’s the difference between a relapse and a collapse...

[@TheMocao]

Well put!

[@almaespina23]

I tried cheating once. Had a high carb meal after 3 months of strict keto. I felt horrible. Got a very bad headache. so I didn't try cheating again.

[@drekberg]

Thank you Alma Espina. There is a sign for you😀

[@bigblockman11]

Yea I did it once with just a 10 gram of pizza curst and I absolutely regret doing it

[@alejandroescarcega9288]

Last thanks giving I drank some whiskey about two shots after about 3 months of Keto. I am a social drinker I do not even buy liquor of beer, but those two shots where my worst nightmare! I find alcohol way less appealing since I am on Keto .

[@JamesSmith-pc6bh]

I know what you mean, I had a bowl of raisin bran last night and I felt terrible this morning.

[@rosemarym5334]

That's a breeze. I got an acne-like breakout on my chin and lower face. Not eager for those carbs. 😏

[@oldglstuf]

Three and a half years ago when I decided to eat better and lose weight I started a slow carb diet that required a cheat day once a week. I had not heard of keto at that time. Since that time I've seen that keto is likely the best way to go but I still don't pursue ketosis and have my cheat day (not meal) every Saturday. I have modified my other eating to one meal a day five days a week. On omad days I do lower carb (between 50-100) and no sugar, bread, pasta, rice, potatoes, sugary fruit, etc. On Sunday, the day after my cheat, I've been doing water only which works out to about a 40 hour fast until my 1 hour feeding window opens up on Monday. I still overdo it on cheat day, but I'm working on doing that better now by making sure to include a 7 mile hike in the mountains. Since I live in the mountains this is easy. My future plans include swapping out the real sugar treats on cheat day with low carb fake sugar versions. So far my results in the past 3 1/2 years have been good but not spectacular. I'm down +80 pounds with maybe 15 more to go. Next month I'll be 61 years old. Maybe what I have done and am doing isn't the best but it's been very easy and sustainable.

[@megankwisdom]

I've tried cheating before and it does not end well. I'm a carb addict and can't moderate my consumption, so no more cheat days for me!

[@drekberg]

Thank you Megan Wisdom. We keep learning.

[@synergy3188]

Me too. Lived on carbs and was prediabetic. After 4 months of keto and IF my A1c’s are normal already. I scoured you tube for keto recipes to replace those missing carbs. Brownies, mug cakes. Even made my own ice cream with stevia drops and heavy cream! Within 30 days my cravings started to go away.

[@babysab8013]

Same here ! I find myself cheating every day 🤣

[@AnnnnnaQ]

Same!! And I'm an apple shaped endomorph...uugghj

[@richardromero9722]

My wife and I, decided to eat stuff French toast. We ate 2 full brioche loaf of bread with syrup and powder sugar with our son and we felt like crap for 1 week. It was horrible. I feel maybe if it was pizza and soda it wouldn’t have been as bad.

[@cameron7603]

I blew it big time. I had a uni exam and a paper due on the same day, and I figured a quick serotonin fix would get me through. Nine days later of eating poorly and I'm starting again. This is a timely video to find.

[@farmher3117]

Love thinking about a brief stray as a “celebration”. “Grandma’s special cake” should be enjoyed once a year for sure! As for the rest of the time, staying true to your goals is a daily celebration of yourself!!! I once read, if you blow a tire on your car, you don’t say “Oh what the heck. Why not?” and pop the other three. You replace the blown one, appreciate the scenery where you stopped and the encounter and then move back on towards your destination! Go self!!!!

[@ddl4374]

😂😅🤣🎉that analogy is hilarious!!! That's WHAT'S UP!!!😂💥💫🙌😄

[@JenniferYuTY]

Love how you change 'cheat day' to 'celebration day'. So profound! :)

[@zitaschuessler4902]

Dr Ekberg.. You are the keto " Mr Rodgers " Excellent advice, a calm soothing voice, a message to forgive, and that life will happen..and most of all you give us hope in a world that doesn't remember..Thank you for all you do. I hope one day to shake your hand.

[@wayne12693]

I agree, and enjoy watching Dr. Ekberg's videos too. I see your pretty face on a lot of his videos, so you are apparently a big fan like I am. I was in heaven when I found a doctor that said it was healthy to eat bacon, steaks, butter, pork chops and fry with pig lard. LOL I'm an American with German ancestry like Dr. Ekberg, and if I'm not mistaken your last name is also German? Us Germans have to stick together LOL

[@louisam2780]

Amazing timing! My best friend’s baby shower High Tea today and I celebrated with some non-keto food, first time in months, and it was so lovely to taste home made foods, some that were close to keto but had sugars in them, or cucumber sandwiches with white bread. I noticed every mouthful and experienced them fully so they become memories of lovely sensations associated with a fabulous day. And tomorrow I’m back to OMAD, totally accepting of my choice and having had a some different food. It’s probably a bit more than a blip, but that’s ok, I’m back on my journey, just a brief detour!

[@drekberg]

Thank you Louisa M. Sounds like you have a very mature and insightful way to deal with it. Best of luck😀

[@louisam2780]

Thank you so much Dr. Sten Ekberg. I’m 53 and a clinical psychologist so that may help with the maturity 😁 Hope you have a fabulous day! Love your work so much - it’s very informative and motivational!

[@ddl4374]

EXCELLENT!

[@PaulCoboPhoto]

Amazing real human expectations! I never liked the word cheating. It should not be a guilty thing to not eat as healthy. It should be a special occasion, a celebration like you said. Thanks!

[@drekberg]

Thank you Paul Cobo.

[@Talletc]

A huge part of addiction is the guilt. Enjoyment takes that away. It's great advice.

[@HEALTHANDWEALTHCHANNEL-h6o]

if your diet requires you to “cheat“ on it, don't waste another minute with it...

[@Chipcob66]

This is what I like about Dr. Ekberg's videos, always instructive and realistic.

[@boondoggle4820]

What I’ve learned after doing healthy keto and intermittent fasting for three months now is that for the first two months I was really strict, and at around the two month mark my body started to become more fat adapted and keto adapted, meaning that it took me less time to get back into ketosis after a cheat addition to a meal (I rarely do an entire cheat meal because I don’t want to lose as much time as it will take to undo the damage). So if you’re strict at first, the longer you do this, the more fat and keto adapted you’ll become and the more quickly your body will bounce back. And I’ve found that there are so many recipes out there for keto friendly replacements for treats that you really don’t need to stray far from ketogenic principles when you treat yourself. I had pasta last night with spaghetti squash which is extremely low carb and low calorie instead of regular pasta, and it was really tasty. I had it with some chicken sausage and red pasta sauce with no added sugar, and it was delicious. I ate it with a few small pieces of bread made from coconut flour instead of wheat, and with a little bit of stevia instead of sugar, that I baked myself. I made a keto friendly pumpkin cake to take to a brunch today, using almond flour as the base, using monk fruit and erythritol as sweeteners, which have no carbs and no insulin response, with a cream cheese frosting using butter, erythritol, and a little bit of maple extract, which added zero carbs and zero sugar, and it was absolutely delicious, shockingly delicious even, as it is the first cake that I’ve ever made from scratch. I wouldn’t recommend eating these treats on a regular basis because they’re still packed with calories, but you don’t have to stray from keto principles and go back entirely to the standard American diet to have yourself a treat and a cheat meal. I’ve even made keto pizza using almond flour and psyllium husks for the crust. Your recovery time will be much faster if you use keto friendly replacements, especially if you’re also doing intermittent fasting.

[@iamwhoyousayiam6773]

Even to someone who's been doing keto and IF for years this sounds absurdly time intensive

[@meggarstang6761]

A perfect pep talk! My family knows I'm following a keto eating plan so they gave me a mini lemon bundt cake to celebrate Mother's Day today. Just like you suggested - single serving only. I ate my one meal (20/4 OMAD schedule) and then savored my treat. It was deeeeelicious! Now, it's back to my regular eating pattern. I don't harp on keto with family - they see my remarkable weight loss results - and during quarantine I will not turn down the few treats my family brings me on birthday and holidays. 🤗

[@BigNoseDog]

Make it count. This is, by far, the best piece of advice. If you eat a mediocre pizza or bad ice cream, you’ll feel worse afterwards. Not only did you cheat, but you didn’t even enjoy it. Have something you’ll really enjoy so you won’t feel guilty afterwards.

[@celesteinman56]

I had been living an almost perfect Keto lifestyle for close to 3 years. Loved it. I lost a lot of weight and was healthy. I got down to my lowest at 92 lbs. Then everyone started saying that I looked sick. Even now I wished they had minded their business. I am 60 and I've been told that I look 35. I am now 110 lbs and trying to just maintain. But now my husband is ridiculing me tell me to be careful and watch what I eat. I am miserable because I feel defeated no matter where I turn. I am 5ft 4 and I would consider myself to have a fairly good figure. 37-27-35.. I was an obese kid so in my mind I will always be that fat-sensitive kid.

[@sandravasquez7628]

Celeste don't let other people make you feel down. I live in a country where we use the metric system so I may have understood your measurements wrong, but if I got it right, you and I are the exact same hight. So I guess 92 pounds was a little on the thin side for your frame and that is why people started telling you that you looked sick. That happens to me a LOT when I loose weight because my face is naturally thin and no matter how fat I am it always looks kinda normal. So when I loose weight my naturally thin face becomes even thinner and people start asking me if I am allright because it looks like I'm coming down with something. If I understood your heigth well then 110 sounds really good! I hope I get to that point soon! But don't let other people make you feel bad about yourself! Your husband specially should be supporting you, not bringing you down! Remember that food is supposed to nourish us and its also something to enjoy so tell him to mind his own business and not give you a hard time about your food. Don't focus so much on loosing weight, instead focus on eating healthy and delicious and just keep an eye on your weight and thats it! I'm sorry I know you didn't ask for my opinion either but it sounds like people who should be supporting you are instead bringing you down and that makes me angry! Be happy! That is the most important thing! Best, S.

[@Kinsale1333]

Yeah, Celeste, don’t look to other people for validation. This is about YOU. How much do any of us really do for ourselves? This is one area you can and should control. Stay strong!!💪

[@moonlovesme]

This sounds like an eating disorder

[@OrnelaSersoub]

You look great and beautiful

[@Cookefan59]

I have come to the point where I don’t see junk food and sugary foods as “treats” anymore. I see them for what they are, poisons. It’s no better than smoking. I had a serious issue with sugar most of my life. I’m surprised I’m not a diabetic. It’s absolutely amazing how much sugar is pushed at you when you walk into a average grocery store. Now tha I’ve been keto for awhile, I’m horrified at how much sugar I used to eat daily. I thank Dr. Ekberg for his wonderful presentations.

[@noombs1]

Aaaaugh! You caught me! But your kind and gentle approach to any future “cheat” days has encouraged me to press forward. Your words are most appreciated!

[@drekberg]

Thank you Whybee. I really appreciate your feedback and so glad that you liked it.

[@jjohnson8867]

I call it a junk day, I am.blessed that it has been fairly easy to learn and implement Stens teachings. I have lost 25 pounds in 3 months and am lighter than when I retired from the military 12 years ago. Not as strong yet, but I'm getting close.

[@potptvpatsonthepulse5701]

This is such good, healthy advice... "Holistic Doctor" indeed!! The psychological advice behind this episode is incredible.. You are truly a treasure to humanity Dr. Ekberg! Thank you for making these videos, speaking a 2nd language, living and working in this country which needs your advice more than (and as much as) all the others. You've created a community of health champions 2.22 million strong (as of the writing of this comment).

[@pathfind449]

At my birthday I make the liver cake: bake grounded liver on the forms; make homemade mayo with olive oil, lemon juice, mustard and an egg; add homemade mayo between layers of baked liver. And you can do as much layers as you want. With love from Siberia ❤️🧊

[@DragisaBoca]

I have a cheat day once a week and it keeps me sane and doesn't seem to mess with me at all.

[@drekberg]

Thank you Dragisa Boca. Find the balance that still gets the results

[@fbrhawk]

My wife and I have a weekly “planned indulgence”. We go out to a nice restaurant and eat bread and dessert. Even then, we try to minimize the damage by ordering lower carb main dishes- avoiding pasta and rice. Having this meal to look forward to makes staying on track easier.

[@LethalBubbles]

Celebrating instead of cheating is such good advice

[@kahvac]

Excellent video ! Having been on a Keto diet for several years now its a pleasure to listen to someone that really knows the ins and outs of Keto . Thanks again.

[@judithweymark8643]

A timely video. I have been going strong for over a year, lost over 35 kg and improved my health and well being so much. Yet for the last month or so it has suddenly become a major struggle and i have no idea why! I have constant appetite, even after eating a high fat satisfying meal i can't seem to feel full. Where i used to have no cravings, now my mouth waters at the very thought of carbs. I'm doing my best but I can't figure out what has changed and I'm afraid it's the beginning of the end.

[@nonyabidness5708]

Perhaps you have a hormonal or vitamin imbalance?

[@Julia-en9xq]

I call it falling of the wagon...It’s not the end of the world, just don’t wallow around in the mud after you fall. Climb back on as soon as you can..I have noticed the longer I have been living a Keto lifestyle, the less often I fall off, and the less of a binge before putting myself back together..

[@jarreauetcobanez3447]

my mindset was "cheat day because it's my birthday" and i met this guy and i forgot that it should be a "celebration" because cheating is such a negative word as stated at 9:15. thanks alot! Thank you!!!!

[@ericac6843]

omgosh, so true! "if there are left-overs, they're gonna get eaten"... when I see some delish yet unhealthy food sitting in the fridge for some days after an occasion or a holiday, I tend to "help" them out by eating them! lol. I just can't stand food waste

[@easyeagle2]

Throwing food away is a real problem for me too. I have to make a real conscious effort to do it. Once in a while I succeed.

[@johncaccioppo1142]

Me: testing a bottle of salad dressing from the back of the fridge that expired two years ago...

[@sadie4538]

I can’t stand food on my waist either 😉

[@cinnamongirl3070]

If someone has given me a food gift that I don't want hanging around the house I have to immediately either give it to someone else or throw it away. No, I don't particularly like to waste food. But I would rather waste it by throwing it out than waste it by eating it and feeling like crap.

[@chrissyellem7397]

I've had a rule a long time ago before Keto was even in my brain. There are NO leftovers for any meal. Everyone eats the little bit that's left in the pan or whatever. I don't eat dinner anyway so I never felt bad about it lol

[@captntorthenaer-do-wellcad3191]

No one explains concepts as well as Dr Sten Ekberg! No Ketogenic education plan is complete without him!

[@jimbeaver27]

I am now metabolically flexible so I cheat whenever i want :) Serously though my goal is not just weight loss and there is no hurry to lose weight for me. I am concentrating now on eating less, eating well, and having toast with breakfast and maybe a potato with dinner. Ketosis is still happening, less often and slower, but it is still happening and my body feels so great why not.

[@stevewhalen6973]

Thanks!

[@drekberg]

Thank You @stevewhalen6973 so much for showing your appreciation and supporting the channel, and for helping me get the message of health out to the world. 🙏 🏆 😄

[@ralphtaylor9968]

Such good advice, thank you, I have done exactly that and not forgiven myself and then let myself have more of the bad stuff than I should have. So important to forgive yourself and motive to get back on track.

[@damo9961]

I used to smoke as a teenager, and quitting was really, really hard. But a lot of lessons I learned there really help with keto.

[@PeaceFan1]

I have cheat days and then I just jump right back into Keto and IF and I am fine! I am Fat Adapted and that helps you, so it is not like you're are starting from day 1, all over again!

[@Sonnie0325]

Thanks so much Dr!👍 Glad you brought up the subject of "cheating." There are people who like to feel as though they're cheating on a diet or way of eating, but they're only cheating themselves in the end. I personally don't need/want that guilt. I went to my nephew's wedding last weekend. I ate more than I should have, and had a small piece of wedding cake. I didn't call it a cheat day. It was a celebration.

[@drekberg]

Thank you Sonia Rangel. That's right. The only one you're really ever cheating is yourself.

[@sheilavaccaro1260]

Today was my Birthday and not did I CELEBRATE I had French Toast w/ butter & Maple Syrup Later Hot Dog w/ Mustard & Relish, Chips Pistachio Nut ice cream It was absolutely delicious and it made me very happy. Tomorrow, back to KETO OMAD!!!

[@i1pro]

Excellent video!! I really loved the celebration advice... Having a wife that gets upset if I don't eat her baking food and sit with her for breakfast and dinner makes things extremely difficult....

[@drekberg]

Thank you Jose Ignacio. Maybe explain what you are trying to accomplish and why health is important to you. Then see if she is willing to watch on or a few videos with you. 😄

[@davidcanaandaniel]

I wish one day schools gonna teach children your knowledge. You are my favorite doctor.

[@werquantum]

"Make it count." I like that.

[@drekberg]

Thank you Dave Howie.

[@Marina-vu2vi]

@@drekbergI have to have a cheat day because of religious reasons, any tips?

[@susanshopsabout943]

My best dessert is to melt dark chocolate chips 1/4cup and use as a dip for a few strawberries/blueberries. Also super easy is to take melted dark chocolate and mix in chopped pecans/walnuts and roll into small balls and refrigerate til hardens. Also known to whipped cream and mix with a few strawberries. All keto friendly and does the trick to feel indulged.

[@jimbojones2457]

You're an absolute genius sir! Love your work and your realistic approach to a healthy lifestyle! Keep up the excellent work Dr!

[@bigperv1000]

just want to say thank you very much dr my sugar levels where 240-450 every morning on 4 different pills changed my eating habits now100-120 still on pills and I started to go back a little but im staying on track I was 255 now 225 been 5months

[@4UStevePerry]

That's exactly what I do! I look forward to "celebrate" days, like our birthdays and holidays. The first family birthday I made a swerve cake with Keto ice cream. No one wanted to finish it. It was horrible and I felt so deprived. I also gained a pound. So now we get the best richest thing we can make or buy and savor every moment. It definitely works for me.

[@whiterabit09]

I have been on lchf for years now, I have read & studied this diet a lot & I still learn from your videos, thanks

[@Hans1994yout]

When he gets to "if you celebrate" section, imagine he's talking about cheating on your lover and you'll find it hilarious! 😂 Good video coach.

[@BOBFudge]

This was great. I was very strict on my diet for 2.5 months then celebrated my birthday and ate tons of pizza, chips, soda, and cake. Then, I got back on track and was strict for another 3 months. At the 3 month mark, I cheated after a karate tournament with crappy fast food to "celebrate' at a place I grew up going to. I'm a sucker for nostalgia. It didn't satisfy any desires but it taught me the value of my "cheat day". I learned that If I want to cheat, I need to do it the way you describe. Have a plan, buy the good stuff, make it an event, and do it with intentionality.

[@aidahayes7896]

I’ve been on keto for just over a year now and when I first started I would cheat once a week with pie with my healthy keto dinner which helped me keep up with the diet. I did this on “Free pie Wednesday” at Baker’s Square. I needed to reward myself but back then it would take me a few days to get back into ketosis. And that was quite a let down and I’d feel bad about myself. So first I decided to go longer and only cheat once a month and become more fat adapted first, and in the meantime I dabbled in keto friendly desserts trying to find a decent substitute which I did and since I could have those healthier desserts every night with my healthy keto dinner & stay in ketosis & feel so much better about myself, I didn’t need to cheat with real sugary desserts any more...I still cheat on an extremely special occasion like someone’s birthday that I am hosting a dinner for and don’t feel right serving them a keto dessert. And if I do cheat now, because I am fully fat adapted, I am right back into ketosis within 16-20 hours.

[@drekberg]

Thank you Aïda Hayes for sharing your story. That is great. I am so happy you have had such great results. Keep it up!

[@stefanogilermo8261]

Thanks Doc! You've changed my life. 9 months ago I had heart attack and got me 2 stents. I was told I had atherosclerosis, probably diabetes type 2 (actually insulin resistance) and I was overweight. Right after the hospital I begun educating myself and stumbled on your channel. Since then I adopted keto diet, intermittent fasting and extended fasts. I've dropped 80 pounds for 7 months, feel wonderful, looking great, entirely new wardrobe, and all my medical markers are now of a healthy person. My insulin and blood glucose are great, and my cholesterols too. I've dropped nearly all of the medications I was prescribed for the rest of my life since there's no need for them anymore (just two remain and those are to be reexamined in two months time). Prior to that I ate lots of carbs and sugars, lots of junk, and drank every Saturday evening. I haven't eaten those "foods" and I haven't drank since then. However, I swore that I won't touch alcohol and sugary stuff until my annual leave and here it is in the end of the next month where I'll be going to the seas for 2 weeks with my girlfriend and I'll treat myself with some drinks and some cakes and ice creams and fruits. This video is so timely for me, especially how you described it as a celebration rather than cheating. I can really celebrate my results, my will and discipline, my knowledge and my consistency. And after that will go back to the keto lifestyle. Thank you SOOOO MUCH Doc!!! Thank you! God bless you! I keep watching your videos, you are a treasure. Love you! Greetings from a Bulgarian guy watching you from Bulgaria! I've promoted your channel to many of my friends and I have a girl colleague who have been following you even before I discovered you. You are a great person. I hope you read this comment.

[@editsdharma108]

I hope you're doing well brother 🙏❤️, much Love

[@54Mello]

Except for Xmas it’s not often that I have all my kids at home at the same time. It happened this week. I am at my happiest when we are all together. I tried to stay keto (2 years now) as much as possible. I gained almost 4 pounds. I was sitting down having 3 meals a day instead of OMAD. I had birthday cake (twice!), apple pie, bratwurst with the bun, bagels and some wine. I am in my mid sixties with no health problems. I don’t know how much more time I have with them so I am going to celebrate every single minute. As they leave today I will pack them each a lunch for the road hopefully emptying my fridge. Tomorrow I go back to doing serious keto. Today I have no regrets.

[@t.3454]

I get terrible migraines at times and on those days that I do, my body craves carbs so terribly especially chocolate. Eating the carbs helps relieve the pain and sickness. Thankfully the next day I'm able to get back into eating right again.

[@gulnara.aliyeva]

I cheat just because of fruits. There are so many tasty and vitamin-filled fruits in the World which makes me think that it is not a wise decision to deprive yourself from eating those fruits for a long time.

[@synergy3188]

This is a fantastic video. I had to really change my perspective about food. I was carb addicted and an emotional eater. Bored, celebrating, sad. I found reasons to eat. Dr. Ekberg has truly guided me through my first few months of keto and I’ve successfully lost 32 lbs so far and haven’t increased my exercise yet. I feel so much better 4 months later, I actually feel like going for a walk and find myself naturally motivated to get up and move more! Thank Dr Ekberg for all your guidance!

[@Catpuff818]

I'm planning for my Christmas treat. Thanks Dr for letting us know we can truly celebrate without shame :D I've been feeling so proud of myself for sticking to keto for a little over a month. I haven't felt the need to cheat wich is saying something because I work at a bakery cafe and I'm constantly surrounded by sweets and carbs.

[@frankmooney7282]

I've lost 25 pounds in 3 months( 232 to 207) on my bastardized 15/16 hour intermittent fasting, lower 50-100 carb, low sugar, one and a quarter meals a day diet. All this with Sunday as a beer (or two) and ice cream day for reward. A1c is down from 5.9 to 5.6 You can do it without being a fanatic about it. I don't count carbs or calories and eat whatever I want for my one big meal between 3-6 pm whenever it's convenient. My goal is below 200 pounds but I ve hit a wall at 207. I'm working maintaining 207 and losing the next 10 pounds over summer. Thanks for all your videos that helped me understand the bodies function and food processing. The big caveat to this is if your spouse is not willing to do it or not on board with your efforts, its VERY hard.

[@kristine95660]

Thank you for this. I'm struggling so bad! I'm 38 and never have cooked. I've lived on cereal and sandwiches my whole life. Food addiction is real. It's harder to change what I eat than it was to break free from meth. #truestory

[@LilCraftyNook]

I hear you on the addiction!! It’s been said sugar is 8x worse than cocaine!!

[@nonyabidness5708]

Not cooking definitely makes it harder!

[@ellismckinney4888]

Just reading this a year later I agree food was always my fall back from s addiction. I became diabetic and actually love ketosis living. It's rich and full. Hope you're well❤❤🙏🌴

[@teslah2997]

Words of not only wisdom, but great words to live by…..love you, Doc Ekberg

[@perlefisker]

Dr. Ekberg covers the issues perfectly in this video - the situations and circumstances; I don't find it difficult myself not to "cheat". The difficulties occur when invited to birthday parties and such - that's a tricky one. I like how he knows himself the traps - for instance when traveling. I also like how he stresses how to turn this "cheating" into a celebration, since I already have a bad conscience when I have that one glas of wine :-/

[@drekberg]

Thank you Stig Pedersen. Don't feel to bad about the wine. Limit it to 1 glass and don't do it every day, and no sugary mixed drinks.😄

[@aatt3209]

yes, my immediate family doesn't understand keto and I selectively participate in B-day meals with them, I'm absolutely satisfied on keto food and I don't even crave anything my family members eat regularly, they watch me blossom and eventually they'll get interested in keto, that's my plan!

[@THEmightyQUINN777]

My husband and I had a cheat day after a month since the last one. We had a lovely Indian dinner with basmati rice and naan bread. We don’t really have any cravings anymore.

[@SpiritWeaver1122]

You've given me back the reasons and will power to get back on track. I've been beating myself up for 2 yrs now after stopping my diet and gaining my weight back. I'm tired of doing that. Thank you so much ❤️

[@srinichennareddy]

One time I had eaten so much at an Office Party, I had to Vomit, then I thought, may this happened for Good. I satisfied my taste buds on a rare occasion and also saved myself from Insulin.

[@michaelsager5688]

You are a legend Dr Ekberg! The way you present all of your information is so well thought out and truly insightful

[@ravingcyclist624]

500+ days fat-adapted, I never get out of ketosis. So many great foods have minimal sugar or starches. For alcohol, there are so many nice dry wines. If my ketones get below 1.0, a 24 hour fast gets them back over 2,0 again. And I enjoy the fast.

[@stockinettestitch]

Hi, newbie here. How do you know what your ketone level is?

[@Jasonleal77]

I love the little imperfections in this video. "The question is why" comment at 4:34, and his hand. There's some crazy key framing stuff going on which is really trippy.

[@nayaeva]

If is at home it's going to get eaten,so true, I've been eyeing my pumpkin cake every day,its like it's been eyeing me also. RIP cake

[@cassieoz1702]

Cheating wrecks my sleep, makes me stiff and sore and ruins my mood. I live on a farm, quite a long way from grocery stores and I get sooooo sick of cooking. If I want to eat, I need to cook. I'm also the only food-prepper for my non-keto disabled husband so I bake bread. So OVER cooking

[@carolinerourk8603]

This is a splendid video! Very relatable and wonderful motivation for life long health. I love the “celebration” advice. When my monthly hormones get wonky, I tell my husband we need to have a keto party! No calorie counting all keto fun stuff! Salami, cheese, keto sweets, macadamias, keto ice cream! We get happily full, but without guilt. Travel is another for us... Italy this December - land of my grandparents... I will absolutely keep to charcuterie boards/antipasti- olives- cheeses- meats... but I will be giving myself a bit of a break to try a few very special things! Then- when we return to the USA, back to business! No guilt- just a full life. Here’s to health and happiness! Cin cin! Thanks Doc 🙏🏻 💪🏻🥂 Your videos are just wonderful!

[@Jubilee33382]

For many people, particularly during this Lockdown, eating is a stress buster. I have 'cheated' by eating a little cheese, or far too many salted almonds between meals. I immediately put on a little weight... it does not have to be cake that is tempting you!

[@izzy4660]

I like to eat; especially in a buffet, but I only allow myself to eat once a day and fast for at least twenty hours after eating a buffet.

[@cjcj6945]

Does it work for you? Are you diabetic?

[@izzy4660]

@@cjcj6945 yes, it works and I don't have diabetes

[@eddiemarc7355]

One of the best ! Thank you so much ! My life has change a lot since I watched you !

[@ArturB69]

You literally posted this at the perfect time 😂 I cheated so hard because of Halloween

[@wickedcitywoman]

Same!!

[@drekberg]

Thank you Artur B. I really appreciate your feedback and so glad that you liked it. That was the basic idea. Now throw away the rest and move on😄

[@zyciewameryce820]

I need to donate that trush 😉 there is always someone who would enjoy it. 😆

[@otheh2636]

I "celebrated" on Halloween too!! Back to the drawing board!

[@EarnedLoyalty]

Same here!

[@saritagomes2548]

Your videos are spot on....everyone does cheat once in a while no matter how committed to keto. However I have noticed if you do clean healthy keto cheats are few and far between. Yes trips are a real challenge!

[@FasterisBetter1964]

Thanks for the great video Doc. Yes, pizza is a huge temptation. And when it comes home to feed the wife and son, I can usually resist. But not last night. After watching your video, I realize that I was not hungry at all. It was the smell and the sugar, and the carbs calling to me. Addictions are hard to break, and this is by far the hardest. well, back on the horse. Thanks.

[@drekberg]

Thank you Ray Reimann. Good for you.

[@shellyfuqua6428]

Hi Ray, I order a pizza and use a low carb tortilla for my crust. I put oil on both sides, crisp them good in the oven and then scrape the toppings off the pizza onto the tortilla. I actually prefer it this way now...try it!

[@litebkt]

It was my birthday this week. I’ve been very consistent on keto. I had fish and chips and carrot cake. It was a real treat for myself. My glucose was a little up for a day but it is back down. I’ll celebrate again on my next birthday too. I’ll also have a slice of carrot cake.

[@GTSN38]

This video made me want to eat some pizza and drink some beer. I'm gonna throw myself a celebration ! A festivus for the rest of us

[@drekberg]

Thank you Mike G. Do that and get right back on it.😄

[@ghostviggen]

Mike G It’s dangerous to take a journey into sugarland. Some does not return from the trip.

[@bouffon1]

So you run to the pizza place and have a beer after your run back...?

[@carlym2006]

Dr. Ekberg is my fave on YT

[@TheAceNJ]

Thank you so much for this video. I’m going on a cruise tomorrow to celebrate our wedding anniversary and this is just what I needed to keep me motivated should there be a blip.

[@drekberg]

Thank you TheAceNJ. I really appreciate your feedback and so glad that you liked it. Cruise is a perfect place to practice.

[@ready2roo24]

I needed this...took Christmas Eve night and Christmas Day off, and gained 5 lbs. Didn't even eat that much.

[@jselectronics8215]

We got invited for prime rib. I brought home made ravioli, chocolate chip cookies, and a chocolate cake. I enjoyed myself, and only brought home one piece of cake. :)

[@annettefowler4704]

Thank you! I enjoy and learn from your video's! knowledge is gold.

[@drekberg]

Thank you Annette Fowler. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.

[@月丹-i2v]

I like this speech so much. Being human, being real.

[@thankthelord4536]

I cheat every weekend. I feel bored eating the same thing all the time. I only cheat with goid healthy desserts and non dairy ice cream. But I snap back really well after the weekend.

[@rodrigootavio5402]

Never saw anything like your videos! And I never make comments, but you are incredible Dr.! Maybe you don’t have dimension of the importance you’re making for so much people, and I include me in it! You lr way of treat it is so clear, convinciting, embased and beautiful that turns easy to we want to reproduce your learn. Please, never change this incredible way you are! As we say here in Brazil: HUGE HUG for you! No words to thank you and sorry for my poor english!

[@alexisdvt]

Oh my God, I can't believe this video came the exact day of my birthday! Now I know what to do this day jaja, greetings from Costa Rica!!

[@drekberg]

Happy Birthday Alexis David Villegas Torres. Hope it is a wonderful one.😄

[@alexisdvt]

@@drekberg Thank you!! 😁

[@rightlibertarian8355]

I'm on Atkins diet. I've completed phase 1 successfully. I've lost 6 pounds in 2 weeks. It's my mom's birthday today. I'm gonna cheat today no matter what. One cheat day for my mom.

[@veabruhilda]

Again, how timely. Thanks! My son's birthday is coming up in less than a week, and mine a week after his. We are planning to just do a joint celebration, so that's better for me 😊 We've planned this in advance because of the necessary reservations (accommodations, transportation, etc)--we're going out of town for 3 days. I plan to keep my food as keto as possible, but I also plan not to deprive myself in case we get the chance to get that really decadent cheesecake that I haven't had in a long time 😊

[@drekberg]

Thank you veabruhilda. I really appreciate your feedback and so glad that you liked it. It sounds like you'll be ok

[@veabruhilda]

@@drekberg Thanks for the encouragement :)

[@hixym]

you are so right about it... u just cant stop if u take 1 bite it takes control of u... u need to be tough and stop!

[@edmund0dao]

Posting this right after Halloween lol! I definitely needed to hear this, thank you

[@drekberg]

Thank you azeri. That was the idea. 😄I really appreciate your feedback and so glad that you liked it.

[@ROBDee-ho9lu]

I have to go to my sisters birthday next week and was very worried about it. This video came just in time. Thank you doctor Ekberg!

[@alexandraaricheugo9820]

Love from Nigeria , I love the way you explain 🥰🥰

[@roylereg22]

Just right in time before my holiday 😅 thanks Dr. Sten for creating this! 4 years ago but still very relevant. This is timeless 🤩👌

[@florencembayabo8308]

YOU’RE THE BEST👏🏽

[@drekberg]

Thank you Florence Mbayabo.

[@yadiraperalta2364]

I appreciate your logic. You speak the truth and are so gentle with the human spirit and how critical we are of ourselves. You are my go to Dr. thank you!

[@SCM1949]

Wonderful advise...as usual ‼️❤️

[@drekberg]

Thank you S C 1949. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.

[@kevinfinch126]

This was my life of yo-yo dieting. Make great progress for a while but once I cheated, I felt like I blew it, so I continued eating garbage until all my gains were gone. 😢 This is great info.