What happens if you go out of ketosis for a day?

You may experience "keto flu" symptoms again, depending on your metabolism and what kind of keto break you took. You might also have headaches, nausea, fatigue, stomach pain and body aches, brain fog, and mood swings. These should go away quickly as long as you don't bump yourself out of ketosis.

menshealth.com - A Keto Cheat Day Can Knock You Out of Ketosis - Men's Health

Will eating eggs put you in ketosis?

Eggs are a healthy food and fit nicely into a keto diet, as they contain next to zero carbs but provide fat and protein. Nov 1, 2022

Last updated Dec 2, 2020

Why do I weigh more but look thinner?

Muscle is denser than fat, and as it is more compact within your body, as you gain muscle mass, you end up looking thinner, no matter your physical...

Last updated Jul 27, 2020

Promotion

If you're on the keto diet, you might be wondering if you get a pass here and there to enjoy your favorite carb-y foods. I mean, cake, candy and boozy cocktails are hard to pass up—especially in the fall and winter.

Is it possible to take an occasional cheat day on your keto diet to splurge on some high-carb foods? Will one cheat day knock you out of ketosis and wreck all your progress?

Here’s what you need to know if you’re on the keto diet, but are looking to take a few hours off.

More From Men's Health

This content is imported from poll. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Will a cheat day throw me out of ketosis?

There's no getting around this one: Yes, you will fall out of fat burning mode. Here's a little refresher on ketosis, which is when your body burns fat for energy instead of carbohydrates—its preferred source. Usually, our bodies run on glucose in the form of foods like flour, grains, vegetables, and fruit. But dramatically reducing your carb intake forces your body to burn stored fat, instead. Your liver uses fat to make acids called ketones. These are released into your bloodstream and are used for energy. “As soon as you introduce carbohydrates to your system, the body will use them preferentially for fuel," says Ginger Hultin, MS, RDN, CSO , Seattle-based dietitian and Spokesperson for the Academy of Nutrition and Dietetics.

It'll stay that way until you begin your keto regimen again.

“You'll have to return to the ketogenic diet the next day and stay committed to the macronutrient ratios in order to get back into ketosis,” she explains. That means you really can't forego your keto diet for a temporary binge—unless you want to start all over again when you're done. What’s more, it doesn’t matter if you eat half a piece of pie or just take a few bites. “It's anything that pushes you over your net carbs,” she says. “Even one bite could do it, depending on what it was. Juice, soda, candy will meet that limit in small amounts."

How long does it take to get back into ketosis?

The amount of time it takes to get back into that coveted fat-burning zone will vary based on the person, but it generally takes one to three days. “Getting back in is likely different for each person, and it depends on the level of carb restriction you choose to do,” Hultin says. If you’re used to restricting to a maximum—and then suddenly introduce carbs—it could take longer to get back into ketosis. Likewise, if you eat a ton of carbs on a cheat day—rather than just a few extra grams—it may also take a little extra time.

What fruit to eat after dinner?

Citrus fruits after a fatty meal Two antioxidants, naringin and hesperidin, neutralize the oxidative stress and inflammation generated by a...

Last updated Dec 22, 2019

What is the number 1 yummiest food in the world?

Rendang, Indonesia Source Often called "the world's most delicious dish," Rendang is prepared by simmering beef with coconut milk with a mixture of...

Last updated Aug 14, 2018

Promotion

“The body stores blood sugar as energy in the blood, liver and muscles," she explains. "The more you have stored, the longer it will take the body to burn through it and get back into ketosis." And don't forget, everyone's metabolism is a little different, so there's variation in when and how each person gets into in ketosis.

You may go through the keto flu again.

“When you go back to a ketogenic diet after being off it for a day or a period of time, you can easily get back to the diet the next day—but it will take a couple days to get the body back into the state of ketosis,” Hultin says. You may experience "keto flu" symptoms again, depending on your metabolism and what kind of keto break you took. You might also have headaches, nausea, fatigue, stomach pain and body aches, brain fog, and mood swings. These should go away quickly as long as you don't bump yourself out of ketosis.

Ugh—perhaps that cheating spree isn’t worth it after all.

So should you cheat?

It depends on various factors, including whether your keto diet is doctor-mandated.

“Many people are using the ketogenic diet for a medical treatment, and so they need to be on it all the time with no breaks," Hultin explains." Doctors and dietitians can guide each individual on if it's safe or not to take breaks." Many dietitians advise against "cheat meals" as they imply that foods are good or bad. In turn, this can lead to guilt and an unhealthy relationship with food. Instead, Chris Mohr, PhD, R.D., says you should think of "cheat meals" as conscience indulgences In any case, it's important to determine whether a specific diet fits your lifestyle. And you'll want to move forward without guilt after you veer of the planned diet. “Some people do well with taking breaks from a restrictive diet, while others have a hard time getting back into it," Hultin says. "If you are finding yourself needing to take breaks or having trouble getting back into it, I'd raise the question, as a dietitian: Is this the right diet for you? Is it too restrictive?”

menshealth.com - A Keto Cheat Day Can Knock You Out of Ketosis - Men's Health

How long should you stay on keto diet?

While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Keene, RDN, in White...

Last updated Jun 28, 2019

Can I eat banana on keto?

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high...

Last updated Aug 14, 2018

Promotion

What does a FUPA look like?

A FUPA looks like an extra layer of skin and fat just above the pubis. Some people have a larger mons pubis because of genetics. FUPA can also...

Last updated Feb 5, 2021

Promotion

What groceries to buy when you're broke?

Cheap foods to buy when you're broke Beans. Taylor Wolfram, a registered dietitian and nutritionist in Chicago, suggests beans as a healthy and...

Last updated Apr 22, 2018