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Keto Cheat Day – Can a cheat day kick me out of ketosis?



If you're on the keto diet, you might be wondering if you'll get a pass for Thanksgiving and the upcoming holiday season here and there. I mean, grandma's cornbread, casserole with green beans, pecan tart and sparkling cocktails – it's hard to say, to those festive favorites you look forward to each year.

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Holiday season or not, is it possible to occasionally do a cheat day with your keto diet to enjoy some high carbohydrate foods? Will a cheat day tear you out of the ketosis and ruin all your progress?

You should know the following when you are on keto diet but want to take a few hours break.

Will a cheat day take me out of ketosis?

There is no way around this point: yes, you are falling out of the ketosis.

"Once you introduce carbohydrates into your system, the body will prefer to use them as fuel," says Ginger Hultin, MS, RDN, CSO nutritionist from Seattle and spokesman for the Academy of Nutrition and Dietetics.

It will stay that way until you start keto again.

"They need to return to the ketogenic diet the next day and stick to the macronutrient ratios to get back into ketosis," she explains, meaning that you really can not do without your keto diet for a temporary fit ̵

1; Unless you want to start all over again when you're done.

Also, it does not matter if you do it ate half a pumpkin pie or just take a few bites. "It's all about you over your net Carbohydrates push, "she says." Even a bite can do it, depending on what it was. Juice, soda, sweets will reach that limit in small quantities. "

  Thanksgiving Pumpkin Pie Cheesecake

Getty Images [19659013] Matthew Boyer

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How long does it take to re-enter Ketose?

The time it takes to get back to the coveted fat burning zone varies by person, but usually lasts one to three days. "Boarding is probably different for each person and depends on the chosen restriction of carbs," says Hultin.

If you are used to limiting yourself to a maximum – and then suddenly introducing carbohydrates – it may take longer for you to get back into the ketosis. Taking a lot of carbohydrates on a cheat day – and not just a few grams more – may take a little more time.

"The body stores blood sugar as energy in the blood, liver and muscles. "She explains." The more you have stored, the longer it takes for the body to burn through and get back into the ketosis. And do not forget that every metabolism is a bit different and how everyone gets into the ketosis.

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You can go through the keto flu again.

After some time, you can easily return to diet the next day – but it will take a few days for the body to regain the state of ketosis, "says Hultin.

You may experience "keto-flu" symptoms again, depending on your metabolism and what type of keto break you have taken. You may also have headaches, nausea, fatigue, abdominal pain and body aches, brain fog and mood swings.

Ugh – Maybe this cheating is not worth it.

Should you cheat so?

It depends on several factors, including whether your keto diet is prescribed by the doctor.

"Many people use the ketogenic diet for medical treatment, and so they have to be there all the time without interruptions. "Hultin explains." Doctors and dieticians can guide each individual whether he is safe or does not take breaks. "

In other cases, it depends on how you move to on your big cheat day.

" Some people are well advised to take breaks from a restrictive diet, while others have difficulty getting back into it, "Hultin says," If you need to take a break or have trouble getting back in the picture, as a dietician, I'd ask the question: is this the right diet for you? Is she too restrictive? "


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