What to do when you cheat on your keto diet?

While it's important you don't over-exercise and over-exert yourself, appropriate exercise can help you get back into ketosis by sending stored glucose to your muscles. This means you use up your glucose stores quicker, making you one step closer to burning ketones and fat for fuel instead of glucose[10].

ketogenic.com - What To Do After Cheating on Keto: 10 Simple Tips - Ketogenic.com

What helps put you in ketosis?

7 tips for reaching ketosis faster Significantly reducing the carbohydrate intake. ... Increasing physical activity. ... Fasting for short periods....

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What do you do after you give in to the temptation of cheating on keto? How can you shift your metabolism back into a state of ketosis as smoothly as possible? Many keto dieters avoid cheat days or cheat meals on keto because it can cause certain problems or hinder your health and fitness goals.

What’s The Problem With Cheating on Keto?

A cheat meal can kick you out of ketosis. You worked hard to get into ketosis and one cheat day could knock you out of it. This could mean you have to deal with the keto flu all over again. Keto flu symptoms usually last for two or three days. Remember the risk of developing keto flu symptoms is higher the longer you’re out of ketosis. Some people can get into ketosis quicker than others. It might take you more than one day to get back into ketosis. For some people, it takes 2-5 days [1]. If you have specific goals for the ketogenic diet, such as weight loss, a cheat day could stall your weight loss progress. Even if you don’t gain weight with just one meal or one day, you might still hit a plateau, which can be frustrating if you’ve been making progress on keto. You could plan if and when you want to have a cheat meal by prioritizing certain social events or favorite foods or you might decide to avoid cheat meals altogether. Being in ketosis keeps you more satiated and reduces your carb cravings, making it easier to continue to stay in ketosis. If you get kicked out, you might have more carb cravings. Giving in to the cravings encourages more cravings and the cycle can continue, akin to a hamster on a wheel [2]. Particularly if you’ve been low-carb for some time, a high-carb cheat meal can spike your blood sugar and lead to:

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