can one day of cheating ruin keto Cheating on keto: here’s what happens & how to get back in
Starting the ketogenic diet can be quite challenging, especially with all the changes that come with it. From giving up your favorite dessert to completely avoiding your go-to snacks, it takes a lot of effort to maintain the lifestyle. And, when you finally get to the point where you feel like you are on track, the temptation to cheat on the diet can be quite overwhelming. We have all been there - a birthday celebration or a family gathering where the carb-heavy food is just too tempting to resist. But, cheating on the ketogenic diet can have serious consequences, both physically and psychologically. In this post, we will discuss the impact of cheating on the ketogenic diet and some tips on how to recover. Cheating on the ketogenic diet means consuming carbohydrates which can get you out of ketosis. This can vary from having a piece of cake to a full-blown cheat meal. When you consume carbs, your body will turn to them instead of the stored fat it is supposed to be burning. As a result, your progress towards achieving your weight loss goals may be compromised. There are also several psychological effects of cheating on the ketogenic diet. A cheat meal can make you feel guilty and anxious, which can lead to binging and overeating. You may also find it challenging to get back on track since the taste of carb-heavy food can trick your brain into craving more. But don’t fret, if you have cheated on the ketogenic diet, you can always get back on track. Here are some tips to help you recover: 1. Acknowledge what went wrong - Identifying what went wrong can help you avoid making the same mistake in the future. Understand your triggers and what led you to cheat on the diet. 2. Give yourself a break - Don’t beat yourself up over a cheat meal or a cheat day. Instead, give yourself a break and start fresh. Remember, the ketogenic diet is a lifestyle, not a diet, and you can always get back on track. 3. Drink plenty of water - Drinking water can help flush out the carbs and get you back into ketosis. It can also keep you hydrated and prevent overeating. 4. Exercise - Exercise can help burn the excess carbs and get you back on track. It can also help improve your mood and reduce anxiety. 5. Plan your meals - Planning your meals can help you avoid unhealthy eating habits and prevent cheating. Meal planning can also help you stay within your macronutrient goals. In conclusion, cheating on the ketogenic diet can take a toll on your physical and psychological health. It’s essential to avoid cheating as much as possible, but if you do, don’t be too hard on yourself. Remember, a cheat meal is not the end of the world, and you can always get back on track with the right mindset and tools. Stay focused, and you’ll be on your way to achieving your weight loss goals in no time!
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