diabetestalk.net

Carb Cheat Day Keto

Can I Have A Cheat Day With Carbohydrates If I'm Following A Ketogenic Diet?

Can I Have A Cheat Day With Carbohydrates If I'm Following A Ketogenic Diet?

Of course you can HAVE a cheat day. Yes, it will knock you right out of ketosis and it will take at least 3 days (up to a week for some people) to get back into ketosis every time. So if you do it once a week, you'd basically only be benefitting from ketosis for a couple of days each week, max. You will not see results and you'll get discouraged because your low-carb diet isn't "working"--because it's not low-carb if you're cheating on a regular basis! If you are actually trying to lose weight, keep any cheat days few and far between--more like once every month, or couple of months. Doing some intermittent fasting (google it) can help you get back into ketosis more quickly after cheating, but it's not a cure-all for frequent cheating. The ideal approach is to not cheat at all, ever--many people say that they lose the desire for high-carb foods after a while--but that can be tough to commit to for life, and many of us need to stick to a low-carb diet to avoid regaining the weight. I find that the occasional cheat day (or cheat week, say a vacation or Christmas holidays) make it easier to live with the restrictions the rest of the time. However, it is always a tough time getting back into ketosis, so it's best to keep those periods to a minimum. If you have a lot to lose, set yourself a realistic weight loss goal and don't cheat until after you have achieved it. Also, be prepared to gain 3-5 pounds in a single day when you do cheat; some of it is water weight that will drop off quickly, but not all of it. When the body is in weight loss mode, it will pack the pounds back on the minute it has access to the extra calories to do so. It wants to keep a reserve of fat for hard times. Continue reading >>

Effects Of Cheating On A Low-carb Diet Carb Cheat Day Keto

Effects Of Cheating On A Low-carb Diet Carb Cheat Day Keto

effects of cheating on a low-carb diet If you're not seeing progress on low carb, cheating on your diet can help.To get started.Minimize after-effects by choosing the right cheat day foods.Blueberry.Aw, look at him.x he remembers how you used to bring him.What easier way to cover all the possible bases than to threaten them all.I increase that joy by telling him, `This belongs to you and by explaining to him this term. Many people believe that cheat meals and cheat days have important benefits.For example, if you're doing a low-carb ketogenic keto diet then your body.Show, then refeeds are likely to help prevent adverse effects of dieting for too long.His nieces had effects of cheating on a low-carb diet endeared themselves to him more by their native originality and frank disregard of ordinary feminine limitations than in any other.Powder, dust, sand, shingle sawdust grit meal, bran, flour, farina, rice, paddy, spore.Except that the impulse on the from something outside of himself. If you've just started atkins or another low carb diet, a low carb cheat day is not.Cheat days trigger rapid fat loss, due to their effect on leptin levels.There is a valuable essay in the Encyclopaedia Britannica, which refers to a list of special authors.Presently our downward motion ceased, and I could hear the propellers swirling through the water at our stern and forcing us ahead at high speed. In the atkins new diet revolution book it says that if you cheat, you may gain.Days in a row of some cheating camping with the same effects.Has anyone cheated with pizza? atkins diet.Nothing would content her but a formal rupture which would give all Turin to understand that I loved her and her alone.Not the less he is mine, resumed he, with a look of confidence, as if destiny were at one with hi Continue reading >>

Ketogenic Diet Low Carb Cheat Sheet

Ketogenic Diet Low Carb Cheat Sheet

When people are new to the ketogenic diet, they often wonder what type of foods they should and could eat while making the changes they need to make. While we do have an in-depth ketogenic food list, it doesn’t cover everything and doesn’t include recipes or common foods people are always asking for. Use our recommendations below to get an idea of what replacements you can use on the ketogenic diet and what type of foods you could replicate while going the low-carb route. Not only does this make your diet or way of eating viable for long term use, but it makes it feasible for enjoyment, too! Below, you’ll find a visual cheat sheet to meal and ingredient replacements on a ketogenic diet. If you want recipes or explanations behind each, scroll down to the bottom to read more! Alternatively, you can make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Low Carb Breakfast Replacements Typically when we talk about breakfast on a ketogenic diet, we think bacon and eggs. While this simple breakfast is a staple for many, it doesn’t always hit the spot for cravings. If you’re craving something a bit out of the ordinary, feel free to take a look at the list below! Flavored Yogurt -> Full-Fat Greek Yogurt, Coconut Milk Yogurt For a sugary yogurt replacement, you can sub in full-fat Greek yogurt, full-fat cottage cheese, sour cream, or you can even make your own coconut milk yogurt. Get creative and add toasted nuts, a few fresh berries (raspberries and blackberries are the lowest carbs), or your favorite spices. Cereals -> Chia Pudding, Flax Granola, Toasted Nuts Instead of making your own cereal, you can always have a low-carb alternative. Try out chia seed pudding; flax granola sprin Continue reading >>

Not Losing Weight On Low Carb? Try Carb Cycling.

Not Losing Weight On Low Carb? Try Carb Cycling.

Carbohydrates are just as addictive as nicotine, if not more. The first time I quit smoking after fourteen years, I quit it for two years. Then one night at a party I was offered a cigarette by someone I hadn’t seen for a while and I, figuring I was “cured,” lit it up. The next day I bought a pack and jumped right back into smoking a pack a day for three more years before I finally quit again (2.5 years now!) When it comes to carbohydrates, I don’t see a difference. Last year on my birthday, after doing keto for a solid six or seven months, my wonderful fiance got me a doughnut cake as a cheat day treat. A doughnut, the size of a cake. I figured hey, it’s one day, one doughnut. But it wasn’t. The minute carbohydrates were back in my system it was as if they were never gone. And suddenly we were ordering Dominos and drinking Coca-Cola. And again. And again. In fact, I never ate pizza regularly or drank soda until that moment. It’s like one big doughnut was a gateway drug to everything bad, even things I didn’t eat before. Eight months and 20lbs later we were able to get the will power together to quit them again. Losing Weight on a Low Carb Diet If you’re on a low carb diet, you don’t need me to tell you the benefits. Some do it for weight loss, others for mental clarity, and others for illnesses like cancer and alzheimers. But remember, quitting carbs doesn’t mean quitting real food. Every day I eat grass-fed meat, organic greens like spinach, and even berries. If you choose to drink diet coke and processed things loaded with fake sugars, with a block of cheese for lunch, you’re not making yourself healthier, you might even be damaging your body rather than helping it. One thing I’ve learned from quitting carbohydrates and then falling off the Continue reading >>

My 3 Months Journey With Ketosis And Ketogenic Diet

My 3 Months Journey With Ketosis And Ketogenic Diet

Over the past 3 months, I have been experimenting with a diet called ketogenic diet. Although it was originally developed as a cure for patient with epilepsy, ketogenic diet has been found to have many health benefits like prevent cancer, epilepsy, diabetics, increase focus and the most important, accelerate fat loss. I had heard about it many times before but never gave it a serious thought. 10 days before my experiment, I stumbled upon the work of Peter Attia and his blog, The Eating Academy. I was blown away by his story and his research on ketosis, insulin resistance, sports nutrition, performance and many more. I started reading all of his articles on ketosis and ketogenic diet, which nudged me to try the ketogenic diet myself. As you all know, this blog is all about me trying and experimenting new stuffs and sharing my experience and learning with you. So, after my long nights of research, I decided to give ketogenic diet a try. What is Ketosis and Ketogenic Diet? To people who don’t know what ketosis and ketogenic diet is, this definition would help: “The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.” “Ketosis /kɨˈtoʊsɨs/ is a metabolic state where most of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis where blood glucose provides most of the energy” To put it simply, ketogenic diet is basically a way to get our bodies to enter into a condition known as ketosis. In this state, our liver starts to produce ketones, which in turn shifts our bodies to uses fats as the primary source of energy. While in this state Continue reading >>

Top 15 Reasons You Are Not Losing Weight On A Low-carb Diet

Top 15 Reasons You Are Not Losing Weight On A Low-carb Diet

Low-carb diets are very effective. That is a scientific fact. However, as with any diet, people sometimes stop losing before they reach their desired weight. Here are the top 15 reasons why you're not losing weight on a low-carb diet. Weight loss isn't a linear process. If you weigh yourself every day, then there will be days where the scale goes down, other days where it goes up. It doesn't mean that the diet isn't working, as long as the general trend is going downwards. Many people lose a lot of weight in the first week of low-carbing, but it is mostly water weight. Weight loss will slow down significantly after that initial phase. Of course, losing weight is not the same as losing fat. It is possible, especially if you're new to weight lifting, that you are gaining muscle at the same time that you're losing fat. To make sure that you're losing, use something other than just the scale (which is a big, fat liar). Use a measuring tape to measure your waist circumference and have your body fat percentage measured every month or so. Also, take pictures. Take note of how your clothes fit. If you're looking thinner and your clothes are looser, then you ARE losing fat no matter what the scale says. Weight loss isn’t linear and there’s a lot more to weight than just body fat. Be patient and use other ways of measuring than just the scale. Some people are more carb sensitive than others. If you're eating low-carb and your weight starts to plateau, then you may want to cut back on carbs even further. In that case, go under 50 grams of carbs per day. When you go under 50 grams per day then you're going to have to eliminate most fruits from your diet, although you can have berries in small amounts. If that doesn't work either, going under 20 grams temporarily can work... eat Continue reading >>

What’s A Cheat Day?

What’s A Cheat Day?

Atkins stalls are frustrating. Diets don’t always cooperate. If you’re limiting carbs but the scale won’t budge, try a low carb cheat day. Why cheating on low carb increases fat burning. Your low carb cheat day plan: What and how to eat. What to do before, during and after the cheat day. Cheat days are a simple way to bust a plateau, jump-start your metabolism and enjoy forbidden foods. But if you fail to plan, plan to fail. Boost fat burning and weight loss by cheating on low carb in a sensible way. Save your calories for what matters most. Stay honest and track all the extra carbs. If you’re cheating on low carb, here’s a simple plan to succeed. Be realistic – and please don’t go crazy. When to Cheat If you’ve just started Atkins or another low carb diet, a low carb cheat day is NOT recommended. Give yourself time to adjust to your new way of eating. Wait a few months, see if your progress slows, then revisit the idea of cheating on low carb. If you are in the Atkins Induction phase, low carb cheat days will sabotage your initial weight loss and efforts. Why Low Carbers Cheat We adapt to exercise and diet routines over time. Over time, our progress stalls and we reach a weight plateau. If you’re not seeing progress, it’s time to shake up your metabolism. How Low Carbers Cheat Schedule six days on low carb, then have one low carb cheat day. The low carb cheat day lets us eat extra carbs, but these are slow carbs, such as sweet potatoes, legumes, seeds and nuts. These cheat foods are only allowed after the Atkins Induction phase. Why Cheat Days Burn Fat Cheat days trigger rapid fat loss, due to their effect on leptin levels. Leptin controls metabolism, hunger and cravings. Once we adapt to routine, leptin levels drop, our weight loss slows down and w Continue reading >>

Low Carb Cheat Day

Low Carb Cheat Day

Diet stalls are frustrating. You limit carbs but the scale ignores you. A low carb cheat day may help by shaking up your metabolism. Here’s scientific proof and a plan to do it right. Why cheat days burn more fat How to plan your perfect low carb cheat day The days before and after you cheat How does cheating help? Your body adapts to physical routines and ways of eating – eventually. Diet progress stalls and we plateau. Cheat days shake things up a bit, metabolically speaking. If you’re not seeing progress on low carb, cheating on your diet can help. To get started, schedule six low carb days, followed by one (wonderful) cheat day. When to Cheat on Your Diet Your low carb cheat day allows extra carbs, preferably in the form of slow carbs: sweet potatoes, beans or nuts – foods allowed after the Atkins Induction phase. If you’re just starting Atkins, a low carb cheat day is generally NOT recommended. Wait a few months, see if your progress slows, then revisit the idea. Why Cheat Days Help Burn Fat Low carb cheat days sound counterproductive. Actually, it’s a key to faster fat loss. As our body adapts to routine, leptin levels drop and weight loss slows. Leptin is a hormone that controls metabolism and hunger cravings. After a few weeks of dieting, leptin levels drop and we store more fat. Outsmart Your Metabolism Use a low carb cheat day to outsmart your body. Eating more calories, carbs and fat one day a week raises leptin levels. Raising leptin levels keeps your body primed for rapid fat loss all week. How to Cheat on Your Diet Cheat days boost fat burning and weight loss – but only when you cheat in a sensible way. Have a Plan Budget your calories for what matters most. Track/count the extra carbs you’re eating. Be realistic – don’t go crazy. Don Continue reading >>

My Pet Peeve

My Pet Peeve

A few months ago someone forwarded me a clip from The Dr. Oz Show where Dr. Oz and Gary Taubes were having a discussion about the merits of carbohydrate restriction. You can read about it here. Yes, I get it — much of this sort of TV stuff is for entertainment purposes. The problem, however, is that folks like us watch these shows and can’t help but be “influenced” by the banter and bravado. So, let me use this post to clarify two points and highlight one of my pet peeves. Before I launch into it let me say, for the record, I do not personally know Mehmet Oz. I know people who do know him well, and have only heard great things about how good a doctor he is and how he provides exceptional care to the patients he still manages to see on his very busy schedule. I really believe he’s a “good guy” and he wants to help as many people as possible. I believe he wants to make a very positive difference in the lives of everyone he interacts with. But that doesn’t mean he’s always right. POINT #1: In the exchange with Gary, Dr. Oz commented that he had tried a low carb diet once, but after a day (yes, after one day) he immediately abandoned it because he felt so horrible. He complained of feeling sluggish, constipated, nauseated, irritable, and even complained that his breath turned stale. I would have to concur that this is not a desirable state to be in. More broadly, of course, I hear this sort of logic all the time. I always hear a variation of this. Sometimes it’s one day, sometimes it’s one week. Sometimes it’s even one month. If you’ve been reading this blog for a while you’ll probably be familiar with the idea that reducing carbs without making a few tweaks does feel bad. If you fail to supplement sodium or fail to consume enough fat, you will f Continue reading >>

Cheated On Keto? Thinking About Cheating? There’s Hope!

Cheated On Keto? Thinking About Cheating? There’s Hope!

So you’ve cheated on Keto…or you’re thinking about it. While cheat days are something I don’t recommend, I can understand the reasons why people choose to do them. There are family birthday parties, romantic anniversary getaways, Caribbean cruises…I get it, but if you’re someone who wrestles with that urge to cheat and that’s something you want to change…read on, hopefully these tips will be helpful for you. You may not feel a “carb hangover” after cheating on Keto, and if you don’t, you’re one of the lucky ones. Binge eating carbs, especially after being on Keto for a while, can be bad news for everything from your mental clarity to your digestive system. Even still, cheating only prolongs your progress. So let’s get to the bottom of this. Disclaimer: I am not a Registered Dietitian, certified fitness instructor, doctor, or health professional. My blog posts are my thoughts, experiences, and successes and may not be recommended for all people. Please consult a doctor or trained professional for specific weight, health, fitness, or mental health counseling. Don’t freak out The saying goes: Keep Calm and Keto On. It’s an important expression because there are a lot of things that can happen, intentionally and on accident, that can make you feel like a failure. You are not a failure. And you don’t have to give up just because you slipped up. Tomorrow is another day. Drink lots of water, get right back on track, maybe even try a fast. It’s going to be okay. Here’s a post I wrote with tips to get you going on keto. These tips can also get you refreshed and refocused. But we still want to get to the root of the issue. Figure out what’s making you want to cheat Is it the smell of bread? Do you binge on pizza delivery every time you drink? Continue reading >>

Cheating And You

Cheating And You

Cheating, or eating hidden carbs, whatever you want to call it. Let’s have a brief talk. What is cheating? Cheating is, in the most simple terms, eating a lot more carbs than you would normally. There’s no hard and fast figure, suffice to say that if you had somewhere in the realm of 50g – 100g you would likely break your ketosis, but it wouldn’t be the end of the world. It also stands to reason that you would possibly not have to go through unpleasant keto-flu again. How does it happen? Cheating can happen for a number of reasons, but there seem to be two main causes. Emotions Alcohol Comfort eating is something everyone I know does, and I’ll admit to eating an entire pint of Ben & Jerry’s on my own, no problems at all, when feeling down. Though those days are also long gone. You could be stressed, sad, angry, or any number of other things, and may choose to seek comfort in sugary foods. After all, they raise your mood, though it’s only short term. You’ll probably feel down that you’ve stalled your progress or simply eaten foods that aren’t great for your body. You might even drink alcohol for a range of the same reasons, or, as is very often the case, it may be a social event. A birthday, after work drinks, oh how I could go on… One thing’s for sure, too much can and will impair judgement. The last time I cheated was definitely after a few refreshments and I said “Hey, you know what, chocolate is a GREAT IDEA!” But it wasn’t really. You’ll Feel Like a Failure – But that’s OK! The worst part is knowing that you’ve failed, but you must remember that it’s ok to fail, if you don’t, then you’re probably not doing a lot of trying or learning. I recently read some great advice on failing. It stressed one point, and one point only, Continue reading >>

Cheating And Consequences

Cheating And Consequences

Cheating. It’s no good. Every day I read confessions of cheating and I get messages from people who have “fallen off” the wagon. As my good friend Katrina says, “You didn’t fall. You jumped.” It’s unlikely you waded in and more likely you jumped head first. I hear the argument, “If you don’t allow yourself a cheat now and then that is a set up for failure.” I beg to differ. An intentional failure (allowing a cheat day/meal) is still failure (you don’t get to pretend it’s something else, just because you planned it). For the carb/sugar addicted, cheating is a slippery slope. It’s especially slippery if you suffer no consequences the first time you do it. That just gives you a level of overconfidence to think, “Hey this cheating thing isn’t so bad.” Until it is. Until you find yourself three weeks down the road and ten or more pounds heavier and bloated because, at some point, you went in to carb fog and mindlessly started eating every carb in sight because your cells immediately remembered the sugar rush and wanted more, more, and more. Every time you go off keto, you kick yourself out of ketosis and delay your fat adaption. Don’t delay your success. Don’t fool yourself into thinking “One cheat won’t hurt.” Yes, it will hurt. The hurt may not be the first time, but if you’re lucky, it will be. Some people learn their lesson the first time because they experience physical repercussions. Others don’t and they are the ones most in danger because they go off plan and “nothing happens” and so they deceive themselves in to thinking they can be “normal.” They may get away with it for a little while but eventually they will be right back where they started. And starting over sucks. Keto is not a “diet” in the traditional Continue reading >>

Cheat Meals: Yes, You Can!

Cheat Meals: Yes, You Can!

I love my cheat meals. I’m a big believer in the idea that if you do the right thing 95% of the time, you can get away with doing the wrong thing 5% of the time. There are 21 meals in a week, so taking one of those meals and ignoring the normal rules does minimal damage — but the psychological upside is huge. Put another way? I think one cheat meal a week is worth it. Big time. A cheat meal, however, doesn’t mean we throw all the rules out the window and gorge on candy. There are a handful of rules that you should follow to make sure you don’t derail your hard-earned progress. 1) Schedule it Never have an impromptu cheat meal. Plan them at least a day or two in advance to avoid overdoing it. The idea is to keep you sane, and give you a little splurge to look forward to on the days that are tough! When you see something something, you can tell yourself “I’ll add that to my next cheat meal!” I actually recommend, if you can, keeping your cheat-meal the same meal every week. (Perhaps Friday-Night Dinner, for example). 2) No counting Ignore the macros. Ignore the calories. This meal’s free. 3) Stop when you are full. This is the most important one. This is a cheat meal, not a gorge meal. You MUST stop when you feel full, or you really can sabotage yourself. You should be able to end the meal without feeling “gross”. 4) It should be on your hardest workout day This should be the day when you put in your hardest, longest effort into your workout. Don’t plan a cheat-meal on a day when you don’t do a workout, or when you were only half-invested. There’s also something very motivating about doing a workout in order to earn a good meal. Use that leverage in your mind to your advantage, to push yourself for a harder workout! Having your cheat meal on the Continue reading >>

How To Get Back Into Ketosis After Binging On Holiday Carbs

How To Get Back Into Ketosis After Binging On Holiday Carbs

With Christmas and New Years being a time filled with a lots of bread, pasta, cookies, beer, and everyone’s favorite dish, it’s going to be very hard to stick to a ketogenic diet. While it’s completely possible to make keto-approved foods or to stick to the protein and zero carb snacks that you might have, it’s a little unrealistic. Especially if you’re going to a event or a family party, with social pressure not being on your side – there’s a very good chance you’re going to end up eating carbs. Recently, during Christmas, I probably ate at LEAST 400 grams of carbs. Yes, might sound like overkill for some of you but the fact of the matter is, besides the holidays – I’m ALWAYS in ketosis and I’m always a low body fat percentage. This means my body can process carbohydrates quite well. This also means I can get back into ketosis very quickly. The more you practice the ketogenic lifestyle, the easier it is for your body to enter a state of ketosis after being knocked out of it. Anyways, I ate tons of pasta, rice, cake, cookies, a giant italian sub, and drank some beer. The day after, I followed the workout protocol I am about to give you and I was already back to burning ketones the day after. Keep in mind, it might take you just a little longer than me but, there is no doubt in my mind that by following what I am about to tell you, it will be the fastest way for you to get back into ketosis and start burning fats for fuel. Don’t Be Too Hard On Yourself First off, eating a ketogenic lifestyle is exactly what it sounds like – it’s a lifestyle. There’s going to be times where you are 100% ketogenic all the time and feeling great – then there’s going to be times where all you want to do is eat a bowl of pasta or a sandwich. Here’s the thin Continue reading >>

Ketosis Vs 6 Day Lc With Cheat Day

Ketosis Vs 6 Day Lc With Cheat Day

I recently went low-carb, but find that I'm missing a lot of the old foods I used to eat.. but I like the way LC makes me feel and that is enough to keep me motivated. Would it be more benificial to stay LC all the time and deal with the cravings (mostly mental) just to say in ketosis? Or would a "carb-refeed" be more beneficial in the long run? I've read in various places (Tim Ferriss, 4-hour body most recently) that having at least one high carb day allows the body to reset (similar to muscle confusion) and helps with proper thyroid function. Continue reading >>

More in ketosis