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Carb Cheat Day Keto

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 >>

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 >>

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 >>

How Long To Get Into Ketosis After Your Cheat Day

How Long To Get Into Ketosis After Your Cheat Day

We were unable to load Disqus. If you are a moderator please see our troubleshooting guide. 7944 commentsComments Dr.BergCommunity Login Disqus Facebook Twitter Google 1 Recommend Recommended 2606 Discussion Recommended! Recommending means this is a discussion worth sharing. It gets shared to your followers' Disqus feeds, and gives the creator kudos! Find More Discussions Share Share this discussion on Twitter Facebook Sort by Newest Best Newest Oldest Join the discussion… in this conversation ⬇ Drag and drop your images here to upload them. Attach Log in with or sign up with Disqus or pick a name Disqus is a discussion network Disqus never moderates or censors. The rules on this community are its own. Don't be a jerk or do anything illegal. Everything is easier that way. Read full terms and conditions By signing up, you agree to the Disqus Basic Rules, Terms of Service, and Privacy Policy. By posting, you agree to the Disqus Basic Rules, Terms of Service, and Privacy Policy. Sarah Mulholland • 3 hours ago Can lemon essential oil be used in place of fresh lemon juice? see more 0 • Reply • Share › Twitter Facebook − + Amani Krunz • 8 hours ago Hi Doctor Berg, my father has a gallstone since 2 years and was dependent on medications as he does not want to perform a surgery to remove his gallbladder as recommended by doctors. He also suffered from Stomach ulcer in the past, what do you recommend for him and can the gallbladder formula help his case? Would appreciate your advise and feedback. see more 0 • Reply • Share › Twitter Facebook − + Meredith Metting Sauer • a day ago What body type and I if I don't have a gall bladder? Do I need to use this every time I eat? see more 0 • Reply • Share › Twitter Facebook − + Meredith Metting Sauer 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 >>

Should You Have Cheat Meals On A Ketogenic Diet?

Should You Have Cheat Meals On A Ketogenic Diet?

Damn does that cake look good! Cheat meals. Everyone thinks about them when following any diet, and the ketogenic diet is no exception. You might be wondering if you should have cheat meals while going keto. Is it worth it? Is it okay? Will it mess up your progress completely? Intellectually, why would you want to eat something that isn’t in line with your goals or your health? Let’s face it, cheat day meals are bad for you. We know it. The ketogenic diet is simple, but not always easy, and there are some grey areas, so lLet’s talk a little bit about what happens when you have cheat meals and whether or not they’re worth it. You might know people who do low-carb long-term and schedule cheat meals in at regular times, such as on the weekends or set days each month. While this creates a healthy mindset around not needing to be perfect, things are a little different with the ketogenic diet. Since keto is stricter than other low-carb diets, (see our post on keto vs. Atkins) it’s more tempting to have cheat meals. However, the effects of them can be more dramatic. Disadvantages of Cheat Meals on the Ketogenic Diet Here are some consequences of having cheat meals. These are things to consider before flying off the deep end with some emotional eating. Let’s get the big one out of the way first, Cheating Takes You out of Ketosis Since cheating on the keto diet more than likely will take you out of ketosis—especially if the cheat meal or snack is carb-heavy—you have to be prepared for this fact. Know that it’ll likely set you back some and take some time to get back into a ketogenic state. When you have eaten what you suspect was a “cheat meal,” put it to the acid test, and test your ketone levels. People are often surprised that they stay in ketosis after Continue reading >>

Ketogenic Diet Faq: All You Need To Know

Ketogenic Diet Faq: All You Need To Know

Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>

Cheat Meals And Ketosis: How To Enjoy La Vida Low Carb

Cheat Meals And Ketosis: How To Enjoy La Vida Low Carb

One thing that I really try to instill into the clients I work with and the students who take our courses is that a nutritional regimen should be anything by temporary. Quite to the contrary, your nutrition and exercise program should feed into your greater life's goals. It shouldn't just help you lose bodyfat. It should make you happier, healthier, and more capable of doing everything you want to do. I also don't believe in depriving anyone of foods they enjoy for the rest of their lives. The key, with anything, is moderation. Flexibility is always key, and with the holidays coming up, I know that there's a lot of foods that I'm going to want to enjoy. With this being said, you might ask "Awesome Chris, but then why the hell are you always talking about ketosis and restricting carbohydrates? And why do you practice intermittent fasting?" For those of you who might be new to my content, here's what this question refers to: on most days, I restrict myself to eating under 100 grams of carbohydrate a day on days when I'm resting. On these days, my carbohydrates come from 9 cups of green leafy vegetables, nuts, and some berries. On days when I train, I keep my carb intake to under 150 grams of carbohydrate, and I get the extra carbs normally from either sweet potatoes or a bit of white rice eaten toward the end of the day when my glycogen is already depleted. All of my meals are generally eaten between 2PM and 10PM, and I do not drink anything but water and apple cider vinegar until between 10AM and 11AM when I have my steaming hot cup of black coffee at least two hours after I've done my workout for the day. A typical day's eating looks like this: Upon wake up: Glass of water with 2 tablespoons Apple Cider Vinegar 1030 AM - Black Coffee 2:00 PM - 4 cups of green leafy vege Continue reading >>

Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient Continue reading >>

Getting Back Into Ketosis After Cheating

Getting Back Into Ketosis After Cheating

Falling off the ketogenic wagon never feels great – I’ve been there, done that many times. Especially in the early days. I know that feeling of being disappointed with yourself and frustration at seemingly being back at square one. In those first few months, what would happen to me is I’d have a couple of splendid weeks, where I wasn’t feeling hungry, I could feel my clothes getting looser, and everything was going well. And then, totally unexpectedly, the carb cravings would hit. I’d go through a day or two of feeling this kind of tension and ridiculously insane desire for carbs. I ‘d resist and resist until a part of my brain that didn’t seem to be me would take over, and I’d find myself stood in front of the cupboard with a piece of bread in one hand and a packet of crisps in the other. What then would follow was a 3-day binge on pretty much any carb I could get my hands on. Followed by feeling pissed at myself and fed up at having to start back at the beginning. After the fourth or fifth time of this happening, I decided I had to really figure out what was going on here. Why was I falling off the wagon and how could I make it so that this didn’t happen. Here’s what I realised: First of all, if I was living in a way which meant there was a possibility of ‘cheating’ or ‘falling off the wagon’ – that meant I was essentially on a diet. And I didn’t want to be on a diet. I wanted just to be eating in a way that felt good and satisfying and which also led to weight loss and better health. I didn’t want to be eating in order to get to a destination, I wanted to be living my life now, eating each day in a way that just brought me more and more benefits – physically, mentally and emotionally. Secondly, I wanted to be in a position where if Continue reading >>

Cheat Meal Vs Cheat Day – Do They Work? [low Carb Diet Discussion]

Cheat Meal Vs Cheat Day – Do They Work? [low Carb Diet Discussion]

Today, Monday May 11th, is celebrated as Eat What You Want Day. It seemed an appropriate time to discuss cheat days and cheat meals, since they’re such a hot (and highly debated) topic in the Low Carb Diet community. I’ll tell you my experience, give you a few things to consider, and then I would love to hear YOUR thoughts. I should start by saying I am NOT a fan of the “cheating” concept. Not only because it doesn’t work for me (more on that in a second), but also because I don’t even like the word “cheat”. It reminds me of infidelity, which is one topic you will see me get REAL heated on. Seriously though, what if you decided to have a “cheat day” once a week or once a month, just so you wouldn’t get bored with your partner, or just to keep it interesting. Is that okay?? Of course not! When you make a healthy life choice, it’s a commitment. Those are my thoughts, that’s my opinion. That doesn’t mean I’m perfect and never eat a carb. It happens. And when it does, I pay dearly for it. I go through a horrible “break up” with myself, I pay for it physically AND emotionally, and no amount of temporary pleasure was worth it – ever. EVER! So while I do believe eating healthy is a lifestyle choice and a commitment, I do get derailed sometimes. Just so you know I’m not perfect and I’m NOT being judgmental… just opening up the topic for discussion, and to hear YOUR experiences. People choose to have a cheat meal or a cheat DAY on their diet for one of three reasons: To “jump start” weight loss during a stall. To keep from getting bored on their diet. To justify a bad food choice in their own mind. As for whether a cheat meal or a cheat day will actually jump start your weight loss when you seem to be in a stall… that’s highly de Continue reading >>

I Cheated On Keto, What Now? Cheating On A Ketogenic Diet

I Cheated On Keto, What Now? Cheating On A Ketogenic Diet

Before we begin, if you’re just starting out on Keto, make sure you don’t cheat during the first 2-4 weeks on a Ketogenic Diet, or you’ll make it harder for your body to properly adapt by kicking yourself in and out of Ketosis. There is no need for bro-science carb-ups on Keto, especially not while still adapting. All you should be focusing on is making your transition from a sugar burner to a fat burner as easy and smooth as possible. Now that we got that out of the way, we all have lives to live and there are special occasions that call for a cheat meal, that’s higher in carbs and not Keto friendly. I’m talking about something like a wedding, birthday, a family reunion or when you’re traveling and you want to try some local specialties. Just make sure it’s worth it and don’t go crazy. It will slow down your weight loss, but it’s not the end of the world as many make it out to be. You did not fail on your diet and you don’t have to start over from the beginning. Just try to prevent that cheat meal turning into a cheat day which then turns into a whole week of binging, which can really set you back in your progress. If your cheat meal happened to be higher in carbs, you can expect an energy crash shortly after. When that happens, having some MCT oil or coconut oil with a cup of coffee or tea can be very helpful for getting some of your energy back, especially if you were planning to still get some focused work done that day. Because of elevated insulin after a cheat meal, you should also expect to get hungry again sooner than you normally do when following a Ketogenic Diet. You’ll also likely have to fight off more cravings for a while. The following day, it’s likely that you will weigh a little more, but don’t be alarmed. You did not completel 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 >>

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 >>

A Guide To Low-carb & Keto Cheating

A Guide To Low-carb & Keto Cheating

To cheat or not to cheat? That is the eternal question. Almost everyone is occasionally tempted – are you? This five-part guide will help you think through low-carb cheating… and if you do decide to cheat, it will help you do it smarter. 1. Bad and Less Bad Reasons to Cheat Why cheat? Some reasons are better than others. Bad reasons Politeness or wanting to fit in Aunt Martha will get over it when you skip her gooey dessert. Your dining companion’s surprise when you swap out potatoes for extra veggies is typically fleeting. Don’t overplay others’ interest or investment in your personal dietary choices. Remember, people are usually wrapped up in their own experience and quickly move on from yours. However, some people do get overly curious about your food choices. When that happens, be ready with a line like, “I’m sorry, I have a sensitive stomach.” Impulsivity An impulsive reach into that bowl of candy is an unsatisfying cheat. A last minute decision to eat a few of those cold French fries on your kid’s plate is rarely that satisfying. Planned cheating can empower – random cheating undermines. Be true to yourself and stick to your cheating plan. Bad Planning Grabbing a mediocre two-day-old sandwich from a gas station is a wasted cheat. Anything worth cheating on yourself for is, by definition, delicious. That stale sandwich is not. Keep quality low-carb emergency food in your car, purse, or briefcase so you never cheat because you are starving. For tips about on-the-go low-carb foods, check out our travel guide. For great snack ideas, check out our low-carb snack guide. For how to eat at restaurants and eateries, check out “How to Eat Low-Carb When Dining Out”. Less bad reasons To stick with low-carb long term A low-carb lifestyle lasts forever Continue reading >>

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