Cheating on Your Keto Diet?

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Cheating on Your Keto Diet?

The ketogenic diet is a popular diet plan for weight loss due to its effectiveness in burning fat.

 

The keto diet encourages ketosis, a process in which fat in your body is burnt instead of carbs as the primary energy source.

 

An Indian Keto diet is easy enough to follow in and by itself. But every once in a while, you may be tempted by the non-keto food around you.

So how much of a dent will a cheat meal here or there have on your weight loss?

To understand this, let’s look at how a keto diet works. In the absence of Glucose, Ketones are formed when fats are broken down, and the body then enters into a state of ketosis, which aids in fat burning.

A person consumes 20% to 30% of calories from protein, 60% to 70% from fats, and 5% from net carbs on a typical keto diet.

Lowering the number of carbs helps your body get into ketosis, improves metabolism, reduces blood sugar, and increases energy levels. 

Effect of a cheat meal on ketosis

A Cheat meal on a keto diet is a cheat meal because it contains a significantly higher amount of carbohydrates than permitted

Carbohydrates get metabolized into glucose, increasing blood glucose levels. This, in turn, spikes the insulin levels and stops fat burn – effectively kicking your body out of ketosis. Depending on the number of carbs consumed, it may take between 1-5 days to enter back into ketosis.

Being consistently in ketosis for between 30-60 days induces a state called Keto adapted or fat-adapted. In this state, every cell in your body has adapted to burn ketones as fuel, maximizing your energy levels and fat burn. 

In the first 60 days, a cheat meal may set you back from being keto-adapted and sometimes even bring you back to square one.

How to avoid cheating on Keto diet?

It’s said that failing to plan is planning to die, and it’s apt for Keto. A lot comes down to meal planning and avoiding a situation that may put you in a position to cheat.

Here are a few scenarios and how to avoid cheating on keto diet.

You’re too tired or busy to cook a keto meal – the solution is quite disingenuous. You always have to have a backup meal while following an Indian Keto Diet Plan. You can fall back on something easy to prepare with accessible ingredients. It could be something as simple as some frozen pasta sauce that you can have with some keto noodles or pasta or a salad that you can throw together in a pinch. If you’re an egg eater, some boiled eggs in the fridge are an easy meal or, if you’re up to it – a quick omelet. The possibilities are limitless.

You’re on Keto, but the rest of your household isn’t, and they’re making your favorite biryani today – there are many ways to deal with this. But here’s how I do it, I typically have an early dinner/lunch, so I’m not hungry and hence less tempted to cheat. More often than not, I just a spoonful of whatever it is (complex carbs only – no sweet stuff) and get satisfied with that. But if you’re Someone who cannot stop at one spoon, remove yourself from that situation altogether – go for a walk and enjoy some of your time. 

You miss your favorite foods/desserts – this is an easy fix, provided you’re ready to work. Almost any dish you can think of has a keto version out there. With easy-to-use Keto flours, you can emulate any flour application with these. You can make anything from biryani to a burger Keto. And if you feel a tad bit lazy, you can order some decent deserts that are keto-friendly.

You have to eat out. Eating out is often the most tricky situation to deal with. We can broadly divide this situation into planned and unplanned. If you know you’re going to be eating out, see if you can find out the menu in advance. Usually, you will find at least one or more items on the menu that are keto-friendly or at least reasonably low carb. If you are a meat or egg eater, things are more straightforward, but even if you’re a vegetarian like me, you can look for Paneer dishes, vegetables, soups, and salads. If there’s nothing that’s keto-friendly, you can have a keto meal before you go out and either not eat at all or eat just the bare minimum of the most miniature carby food, to be polite. If it’s unplanned, again, the advice is the same – look for the best options from what’s available. If nothing seems to work, a great option is to fast and skip the meal. If that’s not an option for you, eat the least carby food option and as little of it as possible.

Recovering from a Cheat Meal

keto diet recover

So, despite your best efforts, life happens, and for whatever reason, you do slip – what now? Well, not all hope is lost; there are some straightforward ways that you can counter a cheat meal. This will not completely reverse the damage, but it will put you back on the right track.

• Fasting: Fasting is the best way to get back into ketosis, which involves consuming zero calories for an extended period. Fasting is an excellent way to burn all that glucose from the cheat meal and start ketosis. Depending on the severity of the cheat meal, 24-48 hours of fasting is a good idea.

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