Why the Keto Diet and Cheat Days Don’t Mix

 

What Does a Cheat Day (Meal) Do To You On Keto?

Video taken from the channel: 2 Fit Docs


 

How Much Damage Does a Cheat Day Do on Keto and IF Intermittent Fasting?

Video taken from the channel: Get It Together


 

Cheat Meals on Keto will Hurt Your Health FALSE!!

Video taken from the channel: Thomas DeLauer


 

The Cheat Meal Strategy that Keeps you in Ketosis

Video taken from the channel: Thomas DeLauer


 

Does A Cheat Day On Keto Ruin All My Hard Work? | With Health Coach Tara & Jeremy | Keto Diet Tips

Video taken from the channel: Tara’s Keto Kitchen


 

Cheat Meal Tips | How to Bounce Back from a Cheat Meal

Video taken from the channel: Thomas DeLauer


 

The PROS and CONS of a CHEAT DAY on Keto!

Video taken from the channel: Busy Keto Life, with Dave Champion


 

What Does a Cheat Day (Meal) Do To You On Keto?

Video taken from the channel: 2 Fit Docs


 

How Much Damage Does a Cheat Day Do on Keto and IF Intermittent Fasting?

Video taken from the channel: Get It Together


 

Cheat Meals on Keto will Hurt Your Health FALSE!!

Video taken from the channel: Thomas DeLauer


 

The Cheat Meal Strategy that Keeps you in Ketosis

Video taken from the channel: Thomas DeLauer


 

Will a Cheat-Day Ruin My Ketogenic Diet? Keto Expert Dr. Brett Osborn

Video taken from the channel: BPI Sports


 

Does A Cheat Day On Keto Ruin All My Hard Work? | With Health Coach Tara & Jeremy | Keto Diet Tips

Video taken from the channel: Tara’s Keto Kitchen


 

The PROS and CONS of a CHEAT DAY on Keto!

Video taken from the channel: Busy Keto Life, with Dave Champion


What’s more, new research shows cheat days could have a negative effect on heart health, especially if you’ve been following the trendy keto diet. A recent study shows digging into a plate of nachos, tossing back a few beers or ordering an ice cream sundae on your day off from dieting may damage your blood vessels. You should avoid cheat meals and days on the keto diet.. Consuming too many carbs can kick your body out of ketosis — and it takes several days. The gist: Cheat days are even worse for you when you’re keto.

For a new study, healthy young adults consumed a drink with 75 grams of glucose (mimicking a high-sugar meal) before going keto, then again after following the diet for a week. Cheating on keto is something we all do occasionally so don’t beat yourself up over it. It can be especially challenging during special occasions, at social gatherings, and over the holidays.

Forgive yourself and focus on how to get back on track. The good news is you can always get back into ketosis after a cheat. “My keto diet starts Monday.” Does this sound like you?

You’re not alone! It’s common to have great intentions, only to have them crumble when you cheat and don’t follow the rules of the diet. Sure, a snack here and there may not be the end of the world for certain meal plans, but that’s unfortunately not the case with keto.

Yes, a Cheat Day on the Keto Diet Could Throw You Out of Ketosis. “The more you have stored, the longer it will take the body to burn through it and get back into ketosis.” And don’t forget. Cheating while on a keto diet is more likely to take you out of ketosis, particularly when the cheat meal is carb-rich. It is likely to set you back a few steps away from the benefits you want to achieve and require you to put in more efforts and time to get back into the ketogenic state.

If you’re following the keto diet because of these health reasons, it’s important to know that eating cheat meals can cause blood sugar levels to spike. Plus, since your glucose tolerance has depleted on keto, chances are you’ll experience a nasty sugar hit. Don’t be tempted to select a “cheat day” in the middle of a week of dieting.

The study, Scruggs says, points out a day isn’t enough to change your body’s fat-burning dynamics. Your glycogen stores are full, from previous days cheat meals and carbohydrate-rich foods. It is time to start eating ketogenic again.

Start focusing again on high-fat foods and keep your protein intake moderate, with very low or zero carbs. This means eating fatty meats, coconut oil, leafy veggies and so on.

List of related literature:

But as your body adapts, you’ll find it’s easier to slip into ketosis, at which point the occasional cheat day won’t hurt—they’ve actually been known to break a weight loss stall after a few months of keto adaptation.

“Keto Life: Over 100 Healthy and Delicious Ketogenic Recipes” by Sahil Makhija
from Keto Life: Over 100 Healthy and Delicious Ketogenic Recipes
by Sahil Makhija
Cider Mill Press, 2019

The longer you’ve been keto-adapted, the quicker you’ll return to ketosis after a cheat day.

“The Ketogenic Bible: The Authoritative Guide to Ketosis” by Jacob Wilson, Ryan Lowery
from The Ketogenic Bible: The Authoritative Guide to Ketosis
by Jacob Wilson, Ryan Lowery
Victory Belt Publishing, 2017

I see a lot of people who refuse to take a cheat day, because they are convinced they’ll reach their goals faster if they don’t.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

I think even the term cheat day implies that the way you eat is not a lifestyle or permanent.

“Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out” by Cristina Curp
from Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out
by Cristina Curp
Victory Belt Publishing, 2018

Another group of people who follow the cyclical ketogenic diet are those who have a hard time sticking to the standard ketogenic diet and choose to have cheat days once in a while.

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

Others decide they deserve a full cheat day rather than just one meal.

“The Goddess Revolution: Food and Body Freedom for Life” by Melissa Wells
from The Goddess Revolution: Food and Body Freedom for Life
by Melissa Wells
Hay House, 2016

The very simplified explanation is that this approach is supposed to regulate your hormones so that your body doesn’t catch on and stop responding to keto.

“Keto for Life: Look Better, Feel Better, and Watch the Weight Fall off with 160+ Delicious High-Fat Recipes” by Mellissa Sevigny
from Keto for Life: Look Better, Feel Better, and Watch the Weight Fall off with 160+ Delicious High-Fat Recipes
by Mellissa Sevigny
Victory Belt Publishing, 2018

Uncontrolled cheat days may also make adjustments difficult.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Some people are the opposite—they don’t do well on keto long-term!

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

Another advantage of the two free meals over the one cheat day is that dedicating a whole day to cheating meant people felt they had to be completely perfect for the other 6 days, and that’s really difficult.

“The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days” by Harley Pasternak
from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days
by Harley Pasternak
Simon & Schuster UK, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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399 comments

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  • My doctor is pro-keto, which I know is a rarity. He told me not to do a cheat day because my keto goals are to get off of diabetes medications. Unless my insulin resistance is “cured”, which can and hopefully will happen, then a cheat day is a day of uncontrolled blood sugar. Right now I can keep my average at 80 mg/dL with half of the dosage of meds I was on 8 weeks ago. But that won’t hold up to a cheat day.
    Thanks for the videos!

  • That’s interesting, bingeing on the nuts to avoid the carbs. I wouldn’t do that because I’d be worried about the number of calories I’m consuming. Food for thought ��

  • Finally, someone who isn’t like “who said you could cheat?” we’re going to shame you for several weeks if you cheat because you’re not supposed to cheat. It’s “illegal” lol. The keto community can be pretty brutal with people who want a slice of cake or a baked potato once or twice a year.

  • Dave, I got to say because of you I got involved with keto. And it’s been awesome. I will admit every once in awhile maybe once every week or once every other week, that I just started doing in the past month by the way, I will have a cheat meal just because I enjoy it like a pizza or something. But that’s pretty much it and then the next day I’m right back to my keto diet. I love keto and I have no problem sticking to it and it’s one of the greatest things I’ve ever done. I’ve been doing it since mid-December. People ask me how I stick to it, very simple… it’s very easy to eat Foods I love like bacon and eggs and cheeses and Butters and mayonnaise and high-fat sauces, in fact it’s not that hard to stick to. Just want to give you a debt of gratitude because I appreciate the research you do obviously not only a this but also on the income tax. Thanks again buddy

  • I have to say I want to be able to do this every time but I am a real human being and when I go to a family gathering and there is cheese cake made by my sister in law who really wants me to have a slice I cannot say no, it is rarely enough that cheating is ok

  • So, is this one of the situations where consuming MCT Oil or ketones-in-a-can would be appropriate? To replace those ketones the liver does not produce? If so, how much of each would you have to consume?

  • I’ve been on keto and fasting 16/8 for 15 days now, and I’m dying for a cinnamon roll lol (can I have one and then continue my diet next day?), also there’s a lot of change in my body!

  • My birthdays in 2 days and I’m having a cheat day, 2 days later Is my bday party with cake and pasta, I really want to bounce back after

  • I LOVE your Coffee Cup!!! DON’T Be an ASS, Wear Your Mask, for example. Anyway, I have gone off Keto during the shutdown but I walk Everyday 4 1/2 miles… I still do IF though… I am trying now to get back into Keto which is hard but DEF worth It! xoxoxo

  • One area that I am finding is that even though I’ve been IF and keeping to a Keto Diet for months, toxicity from our environment can still keep us in a state of insulin resistance. Heavy metals cause cell membranes to be inflamed and hormones receptors to malfunction. So, if you are doing everything right, a cellular detox program may be necessary. Maybe this could be addressed. By the way, I love your channel and have learned so much. Thank you.

  • I love IF and I love Keto and I’ve been following it for years and lost so much weight and feel great. But Jesus, eating a bowl of pasta once in a blue moon isn’t going to kill you. You’ve gotta live once in a while. Let a cheat meal be a REAL cheat meal.

  • I’ve been strictly eating keto for 2 months, today I gave in.. fast food burger, fries, chocolate chip cookies and white rice with dinner. I just needed a break and some comfort foods today. Im finding it difficult to shelter in place without some carby carbs. It feels heavenly to eat these foods but I know this can be today only or I will regret it. Tomorrow back on the keto train.

  • Thank you for the video. I’m thinking of starting the keto diet really soon and my husband is open to the idea. Really hoping he starts it with me. He works construction and is quitting smoking and has a lot of craving right now and of course gets hungry more with his work. So it’s good to see there are keto sweets that make it possible!

  • This is not true for everyone. I have been on keto for 3 months and test strips shows I’m very high in ketosis. I slipped and had a very small piece of pecan pie and 24 hrs later I tested negative for ketones in my body. It took me 2-3 days to get my ketone levels back

  • I should be well passed the induction phase for Thanksgiving, as I’ve done 2MAD, OMAD, and one meal every other day depending on my HIIT needs since this summer. If I’m not as adapted as I seem, I’ll at least have some carb loading to look forward to for HIIT. It will be exciting to sprint with top fuel for a change, and I can also restore some leptin.

  • What should your first day of keto look like. If I’m just getting started what should I do first? Or is there anything specific outside of low carbs. My sister started 2 days ago, with a trainer that’s helping her reach her goals. He had her do the bullet coffee for 2 days breakfast and lunch, then a leafy and protein packed dinner.

  • I did keto for 6 months in 2017 and I would have a cheat day every Sunday. I started my cheat day after 21 days of dieting. It didnt affect me at all, I went from 225 to 173 lbs.

  • Keto is boring and looks very artificial, unpractical and not necessary. Your body needs fat, protein and moderate carbs. You can’t train intensely on keto.Peace.

  • May i ask about loose skin? I just recently found u and am trying to catch up. With quick weight loss, does the extra skin get absorbed? I am just starting keto. Sorry this is off topic

  • I cant do cheat meal. My cheat meal always end up messing everything up. My boddy get trigger to want more and it got me want more

  • I have been keto for 22 months and have never had a cheat day or even a cheat meal. I’m afraid to. If I allow myself cheats, then every time a piece of cake or an ice cream cone presents itself, I think I would say to myself, “Ok, this will be my cheat.” And before you know it, I would frequently be allowing myself a cheat. It is easier for me to say no to the foods that are not part of the way I eat now. I am not good at moderation, which is why I got in the shape I was in in the first place. That’s just me. Others can obviously handle moderation.

  • Im 16 months Keto. and although Id never eat fruit or cake, I cheat once a month with thin n crispy pizza. takes about 36 hours to burn off, and i ALWAYS feel like crap the next day, but it keeps me sane, and I can do this for life. I really enjoyed this video, as its something we all stress over. Rebel Icecream (Keto) is way better than cake LOL Thanks again Docs!

  • Im not going to lie, on the day before my cheat i would planned out what i wanna eat. Ice cream pizza tacos and honey buns… I be so bloated the next morning, im farting up a storm

  • Cheat days are ESSENTIAL! Otherwise, I could never have stuck to Keto and lost 96lbs. Once a month I eat as much of any meal and dessert I want. It’s heaven. I feel fine the next day.

  • Im on LCIF TMAD, first meal I consume my protein, fats,fiber. After 2 hrs my last meal I eat my LC almond or coconut bread or cookies. (anything LC)

  • My cheat days are at least 40 days apart. My last cheat day, June 21 which was my 54th birthday, I felt fine the next day, resumed DB diet and lost all weight in 2 days. The third day, I was fine until the afternoon (around 4 pm). Then I got incredibly nauseous. I tried to take-it-easy and take care of myself, thinking I’d feel better if I ate A LITTLE something bland. So I ate about 1/4 cup of whole-fat cottage cheese. I puked about 15 minutes later. Took it easy rest of day. Went to bed around 8 pm. Felt perfectly fine the next morning and on. Go figure!

  • was looking for a good cheat meal, paused halfway through and got some wendy’s… i’ll be mostly healthy, but if im going to cheat i’ll really cheat. ty for the tips though and those cookies do look like a good snack to have around.

  • I lost 42 pounds on keto over the last year, and when I’ve cheated twice with pepperoni pizza, I’ve became violently ill both times. So much so that I considered the ER due to ab pain and significant vomiting. I thought something else was wrong. Nope. It’s just that I was eating so clean on keto that I sabotaged my system. A piece of cake doesn’t bother me. 4 slices of pizza sends me to hell. Best for me to just stay keto.

  • ive been on keto for 7ish weeks, ate macaroni and cheese, tato totes and snickers AND WAS STILL 1.1 the next day, nearly fell off my chair #happydays
    i did fast for nearly 24 hours before hand tho…

  • Bla bla bla.eat what you want to eat sugar carbs or whatever but in moderation.I’m Mediterranean.all my family lived so long and healthy despite they consume sugar and fat and carbs.the only difference is that they don’t smoke they don’t drink alcohol and they don’t drive.la vie e belle keto is a torture

  • nah, I cant take 30 percent more calories in ONE meal. Having a real cheat day once in two weeks works for me. Screw those lactins, shmactins. I want a Haagen darz ice cream!

  • I thought you said people weren’t machines, you think anyone’s going to follow all these rules? If they could do that then they wouldn’t eat a cheat meal ��

  • Since I’ve been on keto I have been really uncomfortable exercising after I eat at all, have to do so on an empty stomach. Couldn’t imagine exercising after a cheat. The few cheat meals I’ve had led to digestion issues and poor sleep. Will stick to my rare pizza cheat and wait to work out the next day.

  • I went full-blown bad cheat day with carbs and had two bowls of Captain Crunch and a cheese quesadilla and I couldn’t be happier did I knock myself out of ketosis of course do I feel bloated yes but am I content. that rid craving is gone. am I continuing to eat like that? NO.WILL I get back on track right now absolutely not waiting for tomorrow

  • ive been doing keto now for almost 2 months but i really want a cheat day someday soon…ive lost 13lbs so far. EDIT: 2 months later, I’ve lost around 37.4 lbs, really want another cheat day even tho i usually have one at the end of the month, today its the 18th. i want pizza or kebab:O i guess ill just eat it now and cut out the day at the end of the month.

  • i am on a keto diet past a week with carbs less than 20g and i do hit the gym 4days a week for weight. is it ok to have a cheat day now?

  • i only started the diet 2 days ago & had to cheat tonight because there was nothing to eat with my medication tonight is there anything gonna happen

  • I am currently on my fith day of keto the first four days I ate less than 40 net carbs, today less than 30 net carbs, and I workout roughly 6times a week. I plan on eating less than 25 net carbs a day in 7-10 days. When should I be able to have a cheat MEAL (Not day)? I cannot afford any way to measure my ketones.

    If there is anything I can awnser that would help ill try

  • I started the ketogenic diet about 8 days ago keeping my carbs under 15 until tonight… I ate a cauliflower crust pizza and didn’t realize the meal alone was 28g of carbs… Is that going to make me have to start over?

  • Sometimes I wish you would just get to the point and save the science for the latter part of video. In ketosis for 2 weeks. I’m going to cheat so I don’t insult the cook. Plain and simple, no science. What do I do after a cheat.I am already a fan and I know after this meal I am getting back to the way I have been eating
    Do a plain and simple ketosis video for dummies. Some of us know it works but do we really need the science on every single video?

  • All the cheat meals I’d want are high protein and carbs and fat but still protein. Like a chicken parmigiana or a double beef and bacon burger. More protein I’d eat in a normal healthy meal mainly cos it’s more food haha

  • I had a cheat day and it was a pretty bad experience. Granted, I overdid it. I went to five guys and then I had ice cream from 3B ice cream shop. The next day I felt like I had been hit by a Mac truck! My joints were inflamed and I felt like I had a hangover. I’m rethinking those cheat days!

  • Can I have artificial sweetness on KD? Also if intermittent fasting can I have a protein shake in the morning with almond milk and no fruit added. I hear folks talk about coffee but I hate coffee.

  • Managing a cheat meals when the food is not for me to choose (family gathering/party) would be great. *Some parties are not woke at all* LOL.

  • Hominids that evolved to form us did so by eating fruit, seeds, stems, leaves, grains, meat, insects, assorted seafood, and pretty much anything else not burdened by too many toxins or cellulose. To say we’re not evolved to cope is like trying to deny we evolved within Earth’s biome.

    Most of the problems people experience from food come from not what one can eat, but repeatedly overeating simplistic caloric sources, such as heavier sugars and starches which were historically/naturally rare to find unlike they are in the great unending food isles of supermarkets. It takes a species specialisation to eat such things constantly, and that simply ain’t us.

  • Cake icing is one of the worst things to eat. It’s basically Crisco mixed with powdered sugar, artificial butter and vanilla flavor and maybe a little butter. I made it every day when I was a baker. Also the bottle of butter flavor had a warning “Don’t allow contact with skin”.

  • Hi Keith great videos thanks. I’ve been fat adapted for approximately 18 months and am in my early 50s, very fit but could stand to lose 15 lbs of fat. Here’s my problem, if I slip up and end up falling off keto for a night, it seems to take me several days to return to normal blood ketone levels (0.6 1.4). FYI I’m typically keeping my carbs below 50 (not 30), tracking my calories and macros in MFP, and do practice IF (normally 12 hours, sometimes 16+), and can usually go 3 weeks without falling off the keto wagon.
    Any thoughts?

  • Is a glass of dark red wine or a dark beer 1-2 times a week okay when first starting out? Thank you for the video, short and to the point!

  • I thought the whole purpose of a cheat meal was to spike leptin with carbs!
    And what about the so called “metabolic flexibility” etc etc?

  • That sugar was trying to poison you Sir! That’s how I see it now and I am so grateful for my experiences testing these things out as it is thankfully lowering my temptations. Mine isn’t cake but alcohol. I don’t use it anymore because I can’t. It’s not an option if I want to feel good. I feel so awful and finally figured out it is not worth it as it feels like poison now. I journaled my experiences to remind me next time I think it will be fine if I have some. Oh… I’m healthier now I can try just a little bit my brain thinks for a moment. It’s insane for me to forget those awful feelings I experienced in several tests. So I occasionally look at my report of how I felt. Training myself that it is poison to my body and I don’t willingly take poison. I see a liquor store and say poison. I see a family members alcoholic beverage and in my mind say poison. I must keep training if I want to be strong. I want to be strong because life is hard.

  • I don’t call them cheat days. They’re reset days. When I think I have stalled in my weight loss, I just start over. In 7 months, I’ve done this twice. Once to celebrate an occasion, I had cake. Once just because, I had two Taco Bell tacos. I fasted the next day, and jumped right back into keto. Didn’t feel bad at all. Next time, I want to plan it and have a great food/meal that I miss.

  • I caved today and ate a bunch of Doritos and a chocolate muffin, I’m also going out to dinner tonight with some friends from out of state who are visiting and we will more than likely share a carb rich dinner together. I also feel like “cheating” today has made me feel kinda crappy, but that’s good because hopefully that will motivate me to get right back on the KD tomorrow and stay on it for a while.

  • I had a pork burger with a bun and potato wedges yesterday woke up to see if I was completely out of Ketosis.. Im actually registering at the highest ketones? I did follow up my cheat meal with a Keto Pizza from Papamurphys with olive garlic oil for the sauce.. I dunno but best cheat meal ever haha

  • A suggestion for a video. I in a family of three. My wife, daughter, and I. The perception of a lot of diets and exercise plans seems to be the expense of it all. We have EBT and lot of times we only have around $500 a month for food for the 3 of of us, supplemented by income occassionally. An awesome video would be to make a video for people who live in near poverty. It’s hard for me to follow keto as it is and every diet plan seems just as expensive.

  • If you feel like you have to take a mental break from eating well you actually need a little more structure in your meal planning/preparation. Take out the guesswork and take the thinking out of the picture and have foods around to eat that aren’t refined that you will go to.

    I’m trying to lose around 30lbs and what I do is actually input the foods I could make the following day with the ingredients I have on hand into a food tracking app when I’m NOT already hungry. As I delve deeper into low carb I am finding I’m less ravenous throughout the day so it’s easier to make better choices. I don’t want to go back to Incessant hunger because of cake.

  • I think the main reason why people have a cheat meal is because lack of discipline, need of reward or relax, it’s convenient or some social pressure. Or it’s a habit to eat some things. But for me this video is amazing, because now I know how to optimize my cheat meals.

  • Managing a cheat meals when the food is not for me to choose (family gathering/party) would be great. *Some parties are not woke at all* LOL.

  • The often embraced ‘cheat day’ is a common theme in many diets and the popular ketogenic diet is no exception. But new research says that just one 75-gram dose of glucose the equivalent a large bottle of soda or a plate of fries while on a high fat, low carbohydrate diet can lead to damaged blood vessels. https://www.sciencedaily.com/releases/2019/03/190327112657.htm

  • I have to say I want to be able to do this every time but I am a real human being and when I go to a family gathering and there is cheese cake made by my sister in law who really wants me to have a slice I cannot say no, it is rarely enough that cheating is ok

  • Great video. My question is what is the best approach to minimize fat storage and get back to ketosis ASAP after a non Keto realm cheat/treat? Asking for a friend. Lol!

  • I can summarize. Don’t eat carbs ever. LOL. Thomas’s idea of a cheat meal is just more of the same keto foods. Sorry for me it’s not a cheat meal unless I am eating something I really want like sushi or spaghetti. I don’t want to cheat with more meat or fat, I eat that stuff all the time, and truly it’s nearly impossible to overeat it, especially when in keto. I usually have to force myself to eat more to ensure I am eating all my nutrient needs, because keto turns my hunger OFF. Now the way I have found to cheat without damage (and sometimes I even lose weight) is with intermitted fasting using OMAD. I have one hour, I eat whatever I want in that hour and then I fast for 24 hrs and break the fast with a high fat meal and immediately go back into keto within 24-48 hrs after the high-fat meal. This works extremely well when working out. I find that I can do a cheat meal once every 10 days or so as long as I fast 24 hrs the next day (it is usually my rest day from working out) and then only eat high-fat foods for the first 24-48 hours after the fast. I usually eat ACE sushi, have a beer and a small saki, and if I am feeling it (usually not) something sweet like a mochi ball or two on my cheat day. I will also say my performance in lifting and cycling for the next three days is crazy. I feel SO good after a cheat day with sushi.

  • I stuck with keto/IF for three months before I fully become accustomed to its routine, the reason I didn’t quit was that my body felt really happy after 1.5 months and my A1C level fell back to normal, even when I had cheat meals during the holidays, l did experience most of the symptoms on keto but I learned as much as I could to address the symptoms, now I am breezing through my daily routine to keep myself non-diabetic with happy keto meals cooked at home. I am so very grateful for the keto community.

  • Too late. Saw this video AFTER having a slice of chocolate bourbon pecan pie…. i feel pretty guilty guess ill be intermittent fasting tomorrow

  • I think the main reason why people have a cheat meal is because lack of discipline, need of reward or relax, it’s convenient or some social pressure. Or it’s a habit to eat some things. But for me this video is amazing, because now I know how to optimize my cheat meals.

  • Thomas, i have been looking for a food plan i can stick to. i love your success, your videos, your advice, however, being a newbie, could u steer me to a beginner’s plan, w/7 days of suggestions for 3 meals a day? i will continue to follow u, but right now i want to get started, and while your info is crucial, i cannot absorb the info just yet. thanx for your videos. i had almost given up.

  • New research suggests that Sh2b1 in the brain controls the sympathetic nervous system and is required for leptin to activate brown fat to increase energy expenditure.

  • Also, when this keto obsession will pass Americans will come up with another diet. Have you people heard of the Mediterranean lifestyle?

  • I really appreciate all the information you share, it has been incredibly helpful starting a keto diet. I’ve lost 6 lbs in one week. Thank you for sharing your knowledge.

  • I’d have liked to see what your blood glucose levels were following ingestion, how much time passed before you tested? Adaptive glucose sparing comes to mind, if you’ve been keto for an extended period. Amylase (protein that breaks down carbohydrate) also ceases being produced following extended ketosis. Personally, I’ve not eaten sugar / high fructose corn syrup for some years now, and consider a ‘cheat day’ to be when I’ve ingested fairly small amounts (20 to 40 grams of additional ) ‘safe’ carbs (as found in nuts, blueberries, or whey product, for example). Be well, all!

  • I am fasting, and carb restricted, and down about 1,000 calories a day from my old intake of about 3500-4000 a day. For me i feel like i need a cheat meal when fasting starts becoming too easy and painless, and usually around then my weightloss starts to plateau. So i kick up about 800 extra calories for a day or two, then drop back into the groove, to try to keep my metabolism up. It’s an experiment, but i am learning a lot. Thanks Thomas.

  • Basically every anti Keto study:
    compare high carb high fat diet (4000 calories) with low fat high carb (2500 calories)
    conclude that eating fat is bad

  • You are cheating yourself on cheat days. I love keto foods, no need to cheat. I see all the bad things that wheat and sugar does when I see cake.

  • Good Explanation! Published in Cell: Metabolic Inflexibility: When Mitochondrial Indecision Leads to Metabolic Gridlock’, link at end of this comment. This may offer an explanationthe short version is your mitochondria can get ‘confused’ when presented excess fuels of mixed type (fat, carb, protein), which the author denotes as ‘metabolic gridlock’. I thought it was interesting, if you can’t deal with the biochemistry, skim over middle section of text but look at the diagrams and read the intro and conclusion. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4765362/

  • I have had similar experience with expectation that the sugar would give me that same pre keto rush and I would burn that off. Instead I got real laggy with no energy, no heart rush either. Strangely since being on keto most all the foods I carved before taste like nothing to me.

  • Im on LCIF TMAD, first meal I consume my protein, fats,fiber. After 2 hrs my last meal I eat my LC almond or coconut bread or cookies. (anything LC)

  • So basically what your saying is don’t cheat at all. Honestly, in my opinion, if its still keto then your not really cheating. I would really like to see a video where you say ok so you cheated, you maybe, even really binged really bad now here’s how you can mitigate the damage to the weight loss and recover.

  • my hypophysis and hypothalamus don’t work, after a brain tumor. Basically i’ve been on a diet for 7 years and as soon as i eat some carbs i gain all the weight i had lost

  • you can eat sooo many keto-cheatmeals like pizza, muffins, cakes, bred, icecream and so on…i like this and eat all off them in one cheatday…many many calories in form of fat and proteins…but much more better then do have many many calories in form of carbs on this day!

  • Cheated! Felt like crap for a couple of hours! Lesson learned! Worth it? No! Four hours after my meal blood sugar 91. I will not cry!

  • I really appreciate all the information you share, it has been incredibly helpful starting a keto diet. I’ve lost 6 lbs in one week. Thank you for sharing your knowledge.

  • So I just read on helathline keto is bad and having a cheat meal can be really bad for your arterys!?! And you shouldn’t do keto if you have fatty liver disease. I thought that was the main reason to do it!!!

  • Thanks for this video. My husband bought me a birthday cake, and I had a piece so that I wouldn’t disappoint him. It was delicious, but I felt so guilty afterwards and was dreading that my weight might come back right away. Thanks for this information, I will have my cake once a year (if I can help it).

  • I am currently on keto, have been for almost 3 moths.I kept it BY THE BOOK and I can honestly say I am a little tired of people raving about this diet. I’ve never felt worst in my life, I have no energy,I developed arithmia (and yes I take potassium and other supliments) amd now I’ve decided its not for me. I am European, so I’ll stick to our eating mentally of what’s in season and small portions. The countries with the longest life spam don’t do keto or other diets. They balance their meals. This diet stuff it’s ridiculous, why would you ever want to deprive yourself of fresh fruit and veggies? And I don’t want to hear about how you can eat what you want on keto. I’ve been there, you can’t.

  • Love all the great information and myth busting, but you’re too attractive to pay attention, it’s a struggle LOL
    But in all seriousness, love your channel, and that you’re a great family guy!!

  • With a title like that I expected more. There’s a zound of other reasons why cheat meals are a bad idea and the main one on my mind right now concerns a clinical observation I heard about in a podcast with Paul Saladino (I think a podcast over at the food lies channel, the third in the “sapien diet” series).

    What he noticed is that inflammation caused by all these foods we avoid on all the wholefood diets linger for about three weeks, it really upsets the immune system. So, if you’re on a diet for overall health reasons and keto is the one that works for you, a cheatmeal every now and then might actually be more suboptimal then our metabolic flexibility suggest.

    If those observations prove to be a serious the benefits of a wholefood diet on avoiding chronic disease might be noticeably hampered. Something to think about / dig into.

  • Im new to this keto diet. I have tried many different plans and found out this one that has worked well for me. Just wanted to share this if it can work for you as well. Check it out: https://bit.ly/37a9RKh

  • You didn’t even eat 6 pounds of food, but took in a ton of salt. It is mostly water weight. You will have it off in a couple days.

  • I can’t do gluten anymore. I literally get sick if I have as much as a crouton. But I don’t have physical negative reactions to other carbs like rice, corn, beans, sugar. So a cheat meal does happen sometimes. But just a meal. Not a whole day or multiple days.

  • Such a pertinent topic:) Sometimes cheat days help me stay on keto by not being frustrated. Other times, they make me feel horrible but it’s good:) because it reminds me why I do Keto in the first place! Could Dr. Keith also have been hit by the Dawn phenomenon? I know that it’s best not to mix high-fat high carb, but sometimes my blood sugars still feel more balanced when I eat fat with carbs when I cheat than if I eat a flat out carb meal. This makes me feel very jittery and then plummets my blood sugars( in reference to the different reactions you both had).

  • Professor Tim Noakes was the inventor of the ‘Goos” that runners used to use to intake glucose supposedly to provide carb energy whilst exercising, Prof Noakes is now an advocate of the higher fat low carb diets. Theres been so much research. Professor Noakes apologises deeply for his misguided assumptions in the beginning of his research lol. He is a very interesting read. Im like you keith, the minute the sugar would have entered into my gut I would have slowly bloated, my joints would immediately feel it, I get headaches from the neck pain and I would have nightmares and restless sleep from the physical pain that sugar causes me. Oh and dont forget the sour stomach ugh!

  • THANK YOU for saying it’s ok to do a cheat meal every once in awhile. EVERYONE will cheat. If your a perfectionist you will fail. (Not saying to cheat a lot)

  • Simple concept, difficult execution on both sides of the spectrum.

    On one hand you want to satisfy those momentary desires to get that rush and feel that nostalgia but on the other hand it comes at the cost of your health so really it’s not worth entertaining the idea.
    JUST SAY NAY!
    Satisfying momentary temptations when you know good and well that doing so makes your body feel gross and sickly is irrational. You can see the direct result of it. Add up all of those direct results and you’ve got some long term issues at hand. Over what?! Cookies! Cake! Sugarbombs.

    There is this notion that eating more fat will make your stomach feel unsettled but give me a cookie and I feel like I ate a brick of sugar with the result of glucose levels on the fritz. It just doesn’t work for me anymore.

  • This was the BEST perspective I’ve ever heard of in “cheating”. The beginning is all I’ve ever heard bodybuilders say is that they need a crazy cheat meal to recipe the muscles. Thank you!!! So much incredible info!

  • Hi! Question about cheat meals and OMAD: If you’re planning a cheat meal, but you normally only eat once a day, should you do anything different before the cheat meal? Probably you’ll want to still break the fast with broth or something… but any other tips?

  • Thanks for addressing this. I emailed your company a few months back about this article. It’s good to see you actually listen to the concerns of your subscribers. Keto has changed my life!

  • On cheat day’s I eat as much meat as I want and can handle while still consuming my normal foods. It is a very sad day for other species but an Epic Day for me. 4 chicken thighs and 4 Dummies? Yes Please! 3 Steaks in one sitting, Who can say “no”?

  • I have been eating one peanutbutter cheescake fatbomb a day for the past week, I have been treating myself well lol I was hoping that wasn’t a cheat meal

  • 2 ½ years on Keto and I can tell you I’ve never been afraid of a cheat meal no matter what it is. What I do not recommend is a total binge day/meal. It makes me very ill for a day or 2 after. My cheat meal can be that homemade pizza or pasta meal; adding my homebred sourdough bread to my meal, or having those sweet potato fries, etc.

  • Great info! After 5 weeks on my keto journey that I share on my keto YouTube channel I’m fat adapted! Had a “cheat weekend” due family celebration, but I was able to keep carbs to minimum. I even ate cake!

  • This was the BEST perspective I’ve ever heard of in “cheating”. The beginning is all I’ve ever heard bodybuilders say is that they need a crazy cheat meal to recipe the muscles. Thank you!!! So much incredible info!

  • Hominids that evolved to form us did so by eating fruit, seeds, stems, leaves, grains, meat, insects, assorted seafood, and pretty much anything else not burdened by too many toxins or cellulose. To say we’re not evolved to cope is like trying to deny we evolved within Earth’s biome.

    Most of the problems people experience from food come from not what one can eat, but repeatedly overeating simplistic caloric sources, such as heavier sugars and starches which were historically/naturally rare to find unlike they are in the great unending food isles of supermarkets. It takes a species specialisation to eat such things constantly, and that simply ain’t us.

  • If you can handle the idea of fasting by eating only once a day you can try this: eat whatever you want in a SINGLE meal between 2pm and 6pm… no snacking, just that one single meal and don’t eat again ’till next day between 2pm and 6pm again, SINGLE meal. Only drink water when fasting. I eat burgers with fries, pizza, hot dogs, chips, tacos, cake, chinese, shakes, soft drinks, chocolate, etc. It works! I think that beats eating 3 times a day but with no carbs. I gotta have my carbs and it’s great for family reunions and parties and so on. I hated it when I was on a low carb/keto diet and couldn’t share a good meal with my family on special occasions. Everyone was enjoying themselves with great food and there I was with steamed chcken and broccoli, not cool. I believe good food is part of the pleasures of life, as long as you don’t take it to extremes.

  • Got Healthy and Lost 124 lbs in 54 weeks! After week 24 I included a weekly cheat day of 100-150g of carbs… Mexican Food to Ice Cream if I wanted it I ate it on that day. My Ketones would drop for several hours but both Glucose and Ketones were back in range the next morning.

  • Keto is such a shitty diet that it’s a given that everyone who’s on it just wants to “cheat” constantly. Fortunately keto believers are brilliant at dismissing the science they disagree with. Like this guy.:)

  • I stuck with keto/IF for three months before I fully become accustomed to its routine, the reason I didn’t quit was that my body felt really happy after 1.5 months and my A1C level fell back to normal, even when I had cheat meals during the holidays, l did experience most of the symptoms on keto but I learned as much as I could to address the symptoms, now I am breezing through my daily routine to keep myself non-diabetic with happy keto meals cooked at home. I am so very grateful for the keto community.

  • That sugar was trying to poison you Sir! That’s how I see it now and I am so grateful for my experiences testing these things out as it is thankfully lowering my temptations. Mine isn’t cake but alcohol. I don’t use it anymore because I can’t. It’s not an option if I want to feel good. I feel so awful and finally figured out it is not worth it as it feels like poison now. I journaled my experiences to remind me next time I think it will be fine if I have some. Oh… I’m healthier now I can try just a little bit my brain thinks for a moment. It’s insane for me to forget those awful feelings I experienced in several tests. So I occasionally look at my report of how I felt. Training myself that it is poison to my body and I don’t willingly take poison. I see a liquor store and say poison. I see a family members alcoholic beverage and in my mind say poison. I must keep training if I want to be strong. I want to be strong because life is hard.

  • Hi Keith great videos thanks. I’ve been fat adapted for approximately 18 months and am in my early 50s, very fit but could stand to lose 15 lbs of fat. Here’s my problem, if I slip up and end up falling off keto for a night, it seems to take me several days to return to normal blood ketone levels (0.6 1.4). FYI I’m typically keeping my carbs below 50 (not 30), tracking my calories and macros in MFP, and do practice IF (normally 12 hours, sometimes 16+), and can usually go 3 weeks without falling off the keto wagon.
    Any thoughts?

  • I find a cheat meal once every couple weeks or so is ideal for me to make keto a long term lifestyle change. I can still have everything I want, just in moderation. It helps my mood too and can make some social interactions less awkward. One really really great thing is my glucose handling is better. I can eat a really carb heavy meal and my blood glucose might only go up to 110 or 120, where as before keto my A1C was in the diabetic range. If I have cheat meals too close together, I quickly lose that glucose control and my blood glucose will go above 140 and I will feel like garbage physically. Today I had a surprise cheat meal. My coworker surprised me with a slice of cheesecake on my desk. Of course I ate it. Who can say no to cheesecake? lol. Checked my blood glucose after and it was 101:). I’m down 40 lbs and counting.

  • I started with a huge belly dar looae skin and nos i justo want to remove 4 pound of muy belly i Will not give up until i see what i want. You see

  • similar research and conclusion: On Keto you have an increased need for SaltResearch has shown that taking 200g of salt at a time can lead to serious health problems or deathsooooooo, don´t do Keto ��

  • My mother-in-law law cooks a big Sunday night dinner every week. I’m eating 100% keto throughout the rest of the week. Is it ok to eat whatever is there for one meal a week? It’s not “healthy carbs” like you’d said. It’s normal things like homemade pizza or pasta or a casserole, etc. Would that be dangerous to have once per week?

  • Lovely content! So happy and just wished to share that even now cannot realize I lost 61 pounds pure fat with this fantastic hack revealed here, simply Google with-out spaces EZdiets101.c o m

  • Good morning everyone. The same thing happened to me, but when I stopped cheat days I started to actually lose more weight and feel younger.

  • With a title like that I expected more. There’s a zound of other reasons why cheat meals are a bad idea and the main one on my mind right now concerns a clinical observation I heard about in a podcast with Paul Saladino (I think a podcast over at the food lies channel, the third in the “sapien diet” series).

    What he noticed is that inflammation caused by all these foods we avoid on all the wholefood diets linger for about three weeks, it really upsets the immune system. So, if you’re on a diet for overall health reasons and keto is the one that works for you, a cheatmeal every now and then might actually be more suboptimal then our metabolic flexibility suggest.

    If those observations prove to be a serious the benefits of a wholefood diet on avoiding chronic disease might be noticeably hampered. Something to think about / dig into.

  • I went 3 and a half months before cheating, I was going to have a cheat weekend, it turned into a week. After I started feeling like crap again, it was easy to go back to keto

  • I have 1 or 2 questions about fasting, I have type 2 diabetes, sprinkled with a little bit of blood pressure, my question is, I can do a simple 16/8 daily fast? And if so, does diabetes/blood pressure medicine break the fast? An eating period of 12am-8pm would work for me, but I want to take my medicine earlier in the morning, around 9am

  • You didn’t even eat 6 pounds of food, but took in a ton of salt. It is mostly water weight. You will have it off in a couple days.

  • Thanks for this video, which came out at the perfect time for me. My wife’s birthday was Saturday and we went out for a nice Italian dinner. I did my best to minimize (no bread, no dessert, etc.), but I did have lasagna. Afterward, when I Googled cheat meals on keto, I was totally freaked out. So again, thanks for putting my mind at ease. You must have known I was looking for answers.

  • I have found it so difficult to come back again into keto when I do cheat meal although I feel terribly bad. Any tips to overcome the desire of wanting more of what is not allowed on keto when I fall into cheat meal?

  • Basically every anti Keto study:
    compare high carb high fat diet (4000 calories) with low fat high carb (2500 calories)
    conclude that eating fat is bad

  • I read this study and was a little concerned about it since I feel so terrible when I get kicked, but not enough to quit. Thank you for breaking it down for us!

  • LOL @ 7:00… You really made me laugh, Thomas! Great cheat suggestions and tips at the end, too! Something else worth mentioning: Did this so-called “study” also subject a carb-eating group of people to the same amount of glucose after one week of them eating the standard high-carb diet? If they had, I can guarantee that their glucose numbers would have taken MUCH longer to come down. And THAT’S no spike, ladies and gentlemen; that’s what we call insulin resistance and diabetes!

  • my hypophysis and hypothalamus don’t work, after a brain tumor. Basically i’ve been on a diet for 7 years and as soon as i eat some carbs i gain all the weight i had lost

  • Hi both. I’ve been following your channels for about eight months now and started the 16:8 intermittent fasting and low carb/keto lifestyle and exercising / walking my dog in each day. It hasn’t been that hard as I’ve always eaten lots of veggies and berries etc and as I’m very intolerant to gluten (my father was a coeliac but I’ve just not bothered to get tested as had all same symptoms) so I don’t eat bread, biscuit, pastries or cakes etc. I’m 56 and 5ft 2” and now weigh 143 pounds after losing around 13 pounds over last eight months. Great you may say. I’ve just had a doctors appointment and been told my cholesterol is very high (304)! I wish I was fatter, ate crap, smoked, drank a bottle or two of wine a day and did no exercise. At least there’d be a reason ��

  • I’ve been doing the keto diet for 4 days now but I have family coming over in 2 days and they always bring junk food even when I beg them not to. Is it ok to eat junk food and sugar as long as it doesn’t go past the 50g?

  • What an interesting video, and how nice to read all the comments so I can learn from the experience of others!

    For myself, my attitude is that no diet is worth NEVER eating pizza at a pizza party, or hitting Cold Stone Creamery with out of town guests. But cake on an empty stomach would have made me feel crummy even before going keto. So I favor a very small piece of cake WITH some real food.

  • Need advice. Been traveling all day, just got to hotel in a tiny town, no way of cooking….not sure what to do for meals… 24 hours fasted, was going to go 48 hours and break my fast with soup, then idk what to do besides pre-made Walmart salads from the deli. Maybe canned tuna and avocado for the next few days? Trying to stay as keto, clean, and cheap as possible.

  • Just want to say what many probably have said. You are changing my life and I’ve only been doing keto for a week and a half. I jumped into keto without knowing really what to do and I ended up sick and vomiting constantly. I watched your videos and I am actually going into ketosis, I am feeling like I’m eating enough, and my water weight and bloating have gone down, making me lose an arbitrary 15 lbs. I’m 317 lbs. I’m trying to make a better life for myself. As a man who also has a severe mental illness, these videos have been making me feel more motivated and happier overall. Thank you for the videos! I’m nust getting started but I’ve never been more excited to be on a diet!

  • At family gatherings and cookouts I have a cheat day I dont go overboard but I have a bun with my burger have some potato salad and some fruit salad my world doesn’t end I go back to keto the next day.

  • But where are the sources you mentioned? Diabetes care and ACV, would be nice to have those sources listed in case we wanted to look at it too. Also why do you have random shots of pizza and non keto food in your videos. I get it when you’re directly talking about it but the pizza seemed so misplaced in this video

  • Great video I’m going on a 4 day vacation and wanted to cheat but now I’m not soo sure….6 pounds in one day???? Nope no cheating for me. I’ll overdose on sugar free stuff

  • This was my experience also after we had won a champagne tea (champagne, cake, sandwiches, scones with jam and cream and of course tea). Felt rubbish the next day and I had high blood sugar for the following 3 days in spite of going OMAD for those three days. It is just not worth it and the experience is never as good as you think. I have found substitutes for those foods that I still miss, e.g. toast, I now allow myself a seed bread that you can get in the UK (Heart of Nature Seed Loaf) that is 11.8g carb content for 100g. I have this once a week which satisfies and still keeps me low carb and also somehow keeps me away from other things I miss such as ice cream! Dopamine effect perhaps?

  • Just want to say what many probably have said. You are changing my life and I’ve only been doing keto for a week and a half. I jumped into keto without knowing really what to do and I ended up sick and vomiting constantly. I watched your videos and I am actually going into ketosis, I am feeling like I’m eating enough, and my water weight and bloating have gone down, making me lose an arbitrary 15 lbs. I’m 317 lbs. I’m trying to make a better life for myself. As a man who also has a severe mental illness, these videos have been making me feel more motivated and happier overall. Thank you for the videos! I’m nust getting started but I’ve never been more excited to be on a diet!

  • The idea that it’s a “day off” bothers me. It’s not “living a little” to eat something that you absolutely know isn’t good for you.

  • The good thing is that our body can’t retain all the carbs we eat. For me I can propably burn them in 5 hour of bicycle. A bit extreme but it works. Also you get that explosive carb buff. It’s easy to bike for long periods of time because while you ride, there is recovery on downhills, while you don’t pedal, and even when you ride you don’t have to max your heart rate. It’s a steady burn.

  • had a piece of cake today. had wafers a few days ago and a piece of dark chocolate. feel so bad. my whole body feels like it’s burning. need to run tomorrow to get rid of that sugar. no more cake, ever. I guess I’m depressed that’s y I cheated.

  • Great video. My question is what is the best approach to minimize fat storage and get back to ketosis ASAP after a non Keto realm cheat/treat? Asking for a friend. Lol!

  • One area that I am finding is that even though I’ve been IF and keeping to a Keto Diet for months, toxicity from our environment can still keep us in a state of insulin resistance. Heavy metals cause cell membranes to be inflamed and hormones receptors to malfunction. So, if you are doing everything right, a cellular detox program may be necessary. Maybe this could be addressed. By the way, I love your channel and have learned so much. Thank you.

  • When i have a cheat day, eating carbs gives me energy. I don’t feel fatigue or weak or bad even. I feel too alive. That only happens when i suddenly eat carbs after prolonged keto. It doesn’t happen if i eat carbs every day, it doesn’t happen when on keto. Everyone has different experiences. I actually have done many personal records when i eat junk food after keto. I used to eat junk food all my life and i am starting to think my body has a better experience with those. I don’t want to eat them but because i don’t have unlimited willpower, every couple of months i indulge myself with them.

  • Also, when this keto obsession will pass Americans will come up with another diet. Have you people heard of the Mediterranean lifestyle?

  • If you feel like you have to take a mental break from eating well you actually need a little more structure in your meal planning/preparation. Take out the guesswork and take the thinking out of the picture and have foods around to eat that aren’t refined that you will go to.

    I’m trying to lose around 30lbs and what I do is actually input the foods I could make the following day with the ingredients I have on hand into a food tracking app when I’m NOT already hungry. As I delve deeper into low carb I am finding I’m less ravenous throughout the day so it’s easier to make better choices. I don’t want to go back to Incessant hunger because of cake.

  • I’ve been on keto and fasting 16/8 for 15 days now, and I’m dying for a cinnamon roll lol (can I have one and then continue my diet next day?), also there’s a lot of change in my body!

  • I love the recommendation of Pili nuts what I can’t is to buy them. They are so expensive!!! Good for Thomas he can and enjoy them.

  • if you’re on keto, why would you go through taking yourself out of keto and going back into it once a week or twice a week? isn’t that the most annoying part of keto

  • Bruh. Nah..

    I just had my first cheat meal after 3 weeks of Keto…

    I ate a 20inch pizza, large fries from McDonald’s, sushi rolls, 2 packets of lollies and ice cream…

    didn’t even see any weight go back on..

  • What about all these “Low carb” recipes, Keo cheesecake, Keto bread, and Fathead dough? Are these things keto-legit, or are we kidding ourselves? A big fan of the Keto pizza but would really like to see you take on a fathead dough recipe or a Keto Cheesecake recipe.

  • I have been following you for over a year now. And thanks to your channels, I have learned a lot and lost A LOT of weight. I feel SO GOOD and very healthy. When I cheat with any sugary treats, I feel very bad and start getting headaches, and my hot flushes flare up. So, I try not to cheat with sweet goodies. Thank you for the work that you do. And for educating us. I really do appreciate all that you do. I will be 50 in September this year. And I feel more energetic and healthy than I did 2 5 years ago. THANK YOU����������

  • Took a scheduled nonketo food (rice, lentil curry after 60 days of strict keto diet. The sugar levels went to 200 in the next 1 hr and slowly came to 180 after 2 hrs, after 4 hrs it came down to 140 and then was 110 the next day (12 hrs fasting). So, takes 12 hrs to get back to normal.

  • 7 weeks into Keto and I feel that I am Keto adapted remaining under 50g of carbs everyday. I think about cheating when I reach 12 weeks but I honestly feel great on this diet and my appetite it much lower and energy levels are stable. I may put off cheating for longer.

  • I can’t do gluten anymore. I literally get sick if I have as much as a crouton. But I don’t have physical negative reactions to other carbs like rice, corn, beans, sugar. So a cheat meal does happen sometimes. But just a meal. Not a whole day or multiple days.

  • Since I’ve been on keto I have been really uncomfortable exercising after I eat at all, have to do so on an empty stomach. Couldn’t imagine exercising after a cheat. The few cheat meals I’ve had led to digestion issues and poor sleep. Will stick to my rare pizza cheat and wait to work out the next day.

  • At family gatherings and cookouts I have a cheat day I dont go overboard but I have a bun with my burger have some potato salad and some fruit salad my world doesn’t end I go back to keto the next day.

  • I do OMAD, been doing it for about 8 months, I went from 430 to 270, but I don’t eat carbs much, no breads, no sodas, no starches, I was wondering if I can eat once or twice month like a slice of pizza, or pumpkin pie

  • The manual of the continuous glucose monitor says it can be up to 40% off. My last A1C after 3 months of the monitor was 40% higher then the regular monitor I used during the same period. Please don’t use this continuous monitor. It’s dangerous. Its a quack medical device!

  • This was my experience also after we had won a champagne tea (champagne, cake, sandwiches, scones with jam and cream and of course tea). Felt rubbish the next day and I had high blood sugar for the following 3 days in spite of going OMAD for those three days. It is just not worth it and the experience is never as good as you think. I have found substitutes for those foods that I still miss, e.g. toast, I now allow myself a seed bread that you can get in the UK (Heart of Nature Seed Loaf) that is 11.8g carb content for 100g. I have this once a week which satisfies and still keeps me low carb and also somehow keeps me away from other things I miss such as ice cream! Dopamine effect perhaps?

  • So, feeling like crap after eating is the basis of a poor food choice. We invest energy/resources into digesting the food to get back energy, and resources. So low energy after a meal, simply put, means your ROI is poor (return on investment). I have a Protein Type Metabolic type, and so need fat for energy. Carb heavy meals lower my energy due to improper oxidation and processing.

  • Rarely do cheat meals. Making to much progress. I generally reserve them for vacation or holidays. I view carbs/sugar as a credit card, I’m going to pay interest so it better be really good.

  • The other part of the equation is the cake was also loaded with shortening in the frosting. For my T1 son we know that the high fat absolutely alters the way his body processes the carbs. He will first go lower as the liver processes the fat and his glucose will rise later. Made learning to eat pizza a real challenge.

  • Me to! I used to try cheat days until they became sick days….if I go nuts on any kind of refined carbs, I get bloated, nauseous, I can hear my heart beat in my ears, I feel awful. It takes days for me to recover, & I just wont do that to myself anymore. So, my new cheat day is a day where I eat half of a sweet potato…lol!

  • I don’t care…. I feel quite good doing Keto. It is like my grandparents used to eat. Those articles and news that try to scare people are nonsense.

  • similar research and conclusion: On Keto you have an increased need for SaltResearch has shown that taking 200g of salt at a time can lead to serious health problems or deathsooooooo, don´t do Keto ��

  • Appreciated this discussion on cheat days. I think too there are ways to “ cheat “ that maybe your body doesn’t react to assuming that you are on a very low carb regimen. Dr Keith I know from past vids of your journey you loved pizza. I’m there. I lived in Naples, Italy two years. I have found that in North America the greatest issue with it most of the ingredients are cheap overly processed flour. Using my own flour ground from whole sprouted wheat really lowers the glycemic value of the dough. Using technique similar to Neopolitans ie ultra hot (900f+) wood fired baking, one can get great results ( without sugar spikes in my case). Thanks to you, for helping so many folks on their Keto/low carb journey

  • Keto cookies and cakes? Fat snacks? Just eat natural food, peeps. We evolved to eat real food and cycle between periods of fast and feast, carbs and fats. You don’t need artificial food, no matter if the company sponsors your fave vlog.

  • I have had similar experience with expectation that the sugar would give me that same pre keto rush and I would burn that off. Instead I got real laggy with no energy, no heart rush either. Strangely since being on keto most all the foods I carved before taste like nothing to me.

  • Does anybody know how many days it takes to get back into keto after a cheat day? i was on keto for 5 months and had a cheat day yesterday bc it was my bday. i just decided to continue keto for the rest of this year too!

  • You are cheating yourself on cheat days. I love keto foods, no need to cheat. I see all the bad things that wheat and sugar does when I see cake.

  • Honestly, I could NOT have made it on this lifestyle without my Sunday cheat days. I’ve been low carb for 5 months and I’m down 60 pounds. It helps for me to know that I must be strict 6 days a week and that I’ll be able to have a donut or a papaya on the seventh day. I did this from the beginning and never gain. I just start back up and have lost steady. I don’t have a binge, just a treat. Yesterday I had frozen yogurt…yum! Today (actually down a pound) I’m back to salmon, asparagus, and marinated mozzarella..equally yummy! It’s all about balance for ME, I can NOT speak on what will work for others.

  • Great Channel!
    I have a question,
    Does it help if the day before a cheat day or cheat meal I eat few calories or a long fasting?
    thanks for your videos (Y)

  • Really good video—keep it up! Look forward to your future nutrition videos. New subscriber here!

    Forgot to ask…do you foresee yourself doing an extended fast experiment?

  • So, is this one of the situations where consuming MCT Oil or ketones-in-a-can would be appropriate? To replace those ketones the liver does not produce? If so, how much of each would you have to consume?

  • I’m on a keto diet since one year, i was 154 pounds I’m 110 pounds now. So when I have an invitation to a party some time I drink a glass of champagne �� or wine �� I can say I like that, but if I drink 2 immediately I feel dizzy ��, my body try hard to get read of this sugar… I’m not use anymore for these kind of processed food or alcohol…. so happy to be slim again following you Doctors, Thank you…�� ��

  • The thing about “cheat” meals is that if they are part of a winning strategy, then they really aren’t “cheating”. But what makes them part of a winning strategy? In that I think Mr. DeLauer is quite observant. Making sure that the day you “cheat” you sincerely aren’t cheating at all that you specifically train for and “earn” the cheat meal and that you see it as part of a winning strategy, and not as the beginning of a (indeterminate) “vacation” from nutritional sanity.

  • At the family Thanksgiving and Christmas dinner, to appease my mother, I’ll have have a piece of whatever cake she made for desert. I do this because she makes sure to include side dishes that are ‘keto friendly’ with those meals. After a meal where I’ve eaten till I’m full, that cake just makes me feel uncomfortably bloated. I usually need a cup of black coffee just to get the overly sweet residue out of my mouth. On my own, I never feel the need for a ‘cheat’ day. If I want something sweet, there are plenty of keto options out there, but that isn’t often.

  • Can I have a few perogies on this diet? I’ve been super keto for 15 days and want to go nuts over my carbs! I’m eating under 18 carbs per day mainly eating fish and greens and eggs �� and �� and olive oil and bulletproof coffee and keto pizza �� with pork rinds and can honestly say all I want is perogies! They have 10 carbs per perogie would love to eat like 5 of them today is it too soon? I load them with butter and sour cream so my fat will still be high however 50 carbs in just potatoes and pasta seem crazy let me know keto people

  • I lost 42 pounds on keto over the last year, and when I’ve cheated twice with pepperoni pizza, I’ve became violently ill both times. So much so that I considered the ER due to ab pain and significant vomiting. I thought something else was wrong. Nope. It’s just that I was eating so clean on keto that I sabotaged my system. A piece of cake doesn’t bother me. 4 slices of pizza sends me to hell. Best for me to just stay keto.

  • Still strong on keto and so happy but sometimes I get urges to binge eat because that is something I went to for comfort. But NOPE NOT HAPPENING!!!! 3 weeks in and I feel amazing!!! Results are being felt but not seen a whole lot but can’t wait until they are!!!!��

  • Me to! I used to try cheat days until they became sick days….if I go nuts on any kind of refined carbs, I get bloated, nauseous, I can hear my heart beat in my ears, I feel awful. It takes days for me to recover, & I just wont do that to myself anymore. So, my new cheat day is a day where I eat half of a sweet potato…lol!

  • I had a bag of jelly babies one day last week, and boy, the next day my joints ached! Especially my knees. I live with arthritis and the keto diet keeps me pain free (not 100 percent, but enough) xxx

  • My husband and do “treat” days. They are not a cheat as that is a negative term. We plan treat days out, they are a part of our plan so we are not “off plan”. They are treats, we earn them and deserve them. While we may incorporate some potatoes, low glycemic bread, fresh fruit or rice on treat days, we NEVER do any “sugar” or vegetable oils. Usually we do ok the next day (not great). I will say that this last time we added summer fresh corn on the cob, and my plantar fasciitis flared up for the first time in over a year!

  • Dr Becky is wearing a ladies lace top, and Dr Keith is wearing a long sleeve shirt with a long sleeve undershirt in July. Something seems off about that.

  • I think if you do eat out with friends it’s very difficult to eat Keto friendly (at least here in the UK ����) so it’s not cheating it’s accepting the reality of life. I’m surprised there are not many keto restaurants. Hits the profit margins using low shelf life food maybe.

  • Got Healthy and Lost 124 lbs in 54 weeks! After week 24 I included a weekly cheat day of 100-150g of carbs… Mexican Food to Ice Cream if I wanted it I ate it on that day. My Ketones would drop for several hours but both Glucose and Ketones were back in range the next morning.

  • Very informative Dave. More interested in cheat’n in order to enjoy a “real Italian meal” occasionally. Got lasagna? Again, thanks for a very informative video! Very encouraging!

  • This is EXACTLY the info I was looking for. I’m going to try the keto diet in a couple of weeks. I just don’t do very well with all the quinoa and brown rice I have to eat for carbs. I feel waaay better without that stuff and bread. Not allergic, I don’t think, but there’s definitely something unpleasant going on inside when I eat grains. And I do like…no, I LOVE my weekly cheat meal and I was afraid that cheat meals just didn’t work with keto.

  • Great vid. Thanks for challenging that “POS” study. I use refeed meals occasionally… nice to know there’s still nothing but upside.

  • I find a cheat meal once every couple weeks or so is ideal for me to make keto a long term lifestyle change. I can still have everything I want, just in moderation. It helps my mood too and can make some social interactions less awkward. One really really great thing is my glucose handling is better. I can eat a really carb heavy meal and my blood glucose might only go up to 110 or 120, where as before keto my A1C was in the diabetic range. If I have cheat meals too close together, I quickly lose that glucose control and my blood glucose will go above 140 and I will feel like garbage physically. Today I had a surprise cheat meal. My coworker surprised me with a slice of cheesecake on my desk. Of course I ate it. Who can say no to cheesecake? lol. Checked my blood glucose after and it was 101:). I’m down 40 lbs and counting.

  • A study in 2018 suggested those on a keto type diet may have greater inflammation in the arteries after a cheat, which might be why so many of us feel awful after even a minor cheat like Keiths. https://www.mdpi.com/2072-6643/11/3/489/htm

  • Oh…that does make so much sense! I am constantly amazed, though, how people’s bodies respond so differently. I had a cheat day recently. Only added 1 slice of low gi grainy bread late in the afternoon. This still kept my day low carb, even keto. All BGLs elevated for next couple of days, inflammation (back pain) returned for a few days. So for me I know it isn’t worth it. Maybe later down the track after more weight loss and an improved metabolism I can trial again.

  • I had a similar experience. My wife made a sheet cake for my birthday last month. I haven’t had cake in several months. I would cut a business card size piece for dessert after dinner for the next 9 days. In the morning, I was staying between 130-140 all that time. Since the gyms were closed, I was walking 6 miles a day and still couldn’t bring my numbers down until I threw the remainder of the cake in the trash��. Since I deal with dawn phenomenon as is, my numbers are usually on the high side. But the first non-cake day morning my numbers were 20 points lower. Well duh!

  • I am currently in the planning stages for a trip to a golf resort for my husband’s 60th birthday this fall. I am scouring the online menus for where to have lunch and dinner each day (I don’t generally eat breakfast.) I am, admittedly, looking at the desserts to see which one has the best “worth a cheat” option and that will be his birthday dinner place. I can stay pretty much keto all week except I will allow myself that one dessert, and we will share it. Thanks for this reminder to schedule the next morning’s activities accordingly! �� You two are much appreciated! ❤️

  • so a cheat meal shouldnt be “regular” carbs (meaning pizza, burgers chips candy etc.) but something within keto right? like you said extra protein or even maybe 2 halotop ice creams? (okay maybe not lol) but at least within keto standards like sweet potato fries or a pumpkin pie? just wondering since ive been doing my cheat days wrong and wanna stop that lol will look into pili nuts tho thanks!

  • I was considering allowing myself a cheat day once a month, because my favorite food would have to be pizza.
    I’m doing an intermittent fast low carb/keto diet.

    I’m only on my second day so this is all still very new to me, but would I be okay making or ordering a pizza at the end of every month as a treat?
    Not going to be doing it at all if it will hurt my attempts to lose weight severely.

  • The idea that it’s a “day off” bothers me. It’s not “living a little” to eat something that you absolutely know isn’t good for you.

  • Cheat days are just not worth it. I’ve lost 48 pounds at my last weigh in. I don’t weigh often. Almost at goal, feeling great, need all new clothes. I personally want to thank you for your videos. ��

  • No days off my woe (Keto/carnivore) after an experience similar to Keith. We went to a mediteranean restaurant had a great low carb meal. We saw the desserts… and we had some. About 20 minutes later we both felt our eyeballs quivering and we felt horrible! Haven’t done that again.

  • Professor Tim Noakes was the inventor of the ‘Goos” that runners used to use to intake glucose supposedly to provide carb energy whilst exercising, Prof Noakes is now an advocate of the higher fat low carb diets. Theres been so much research. Professor Noakes apologises deeply for his misguided assumptions in the beginning of his research lol. He is a very interesting read. Im like you keith, the minute the sugar would have entered into my gut I would have slowly bloated, my joints would immediately feel it, I get headaches from the neck pain and I would have nightmares and restless sleep from the physical pain that sugar causes me. Oh and dont forget the sour stomach ugh!

  • I LOVE your Coffee Cup!!! DON’T Be an ASS, Wear Your Mask, for example. Anyway, I have gone off Keto during the shutdown but I walk Everyday 4 1/2 miles… I still do IF though… I am trying now to get back into Keto which is hard but DEF worth It! xoxoxo

  • Such a pertinent topic:) Sometimes cheat days help me stay on keto by not being frustrated. Other times, they make me feel horrible but it’s good:) because it reminds me why I do Keto in the first place! Could Dr. Keith also have been hit by the Dawn phenomenon? I know that it’s best not to mix high-fat high carb, but sometimes my blood sugars still feel more balanced when I eat fat with carbs when I cheat than if I eat a flat out carb meal. This makes me feel very jittery and then plummets my blood sugars( in reference to the different reactions you both had).

  • I don’t dare cheat. I’m not even tempted. I remember all too well what is was like to be out of control of my appetite. Nothing is worth it.

  • Took a scheduled nonketo food (rice, lentil curry after 60 days of strict keto diet. The sugar levels went to 200 in the next 1 hr and slowly came to 180 after 2 hrs, after 4 hrs it came down to 140 and then was 110 the next day (12 hrs fasting). So, takes 12 hrs to get back to normal.

  • Im 16 months Keto. and although Id never eat fruit or cake, I cheat once a month with thin n crispy pizza. takes about 36 hours to burn off, and i ALWAYS feel like crap the next day, but it keeps me sane, and I can do this for life. I really enjoyed this video, as its something we all stress over. Rebel Icecream (Keto) is way better than cake LOL Thanks again Docs!

  • I was thinking maybe just maybe his liver is struggling to bring his blood sugars back up after the insulin brings it down too far. Maybe the high fat high protein ( or meat) is making your liver struggle to work efficiently. I say make sure your getting your 7 to 10 cups of veggies each day to keep that liver healthy:) especially cruciferous;)

  • I have been on the keto diet for about two weeks now. I feel good and then when I eat I feel weak. I have been backpedaling through your information, but there is soooooo much of it and I would like a meal plan that shows me 75% fat, protein, carbs etc. I feel like I am in deep water up to my chin Help.

  • I am Keto adapted, here in the UK it is too hot now, I fasted for 2 days and in the middle of the night I decide to eat something to try and force my body to fall a sleep. I found a pot of icing/frosting 400 grams 67 grams of sugar, 0 protein, 15.5 fat. I ate 180 grams, and on the next day at lunch time I ate the rest as I wanted to finish it, and get it done. Now I feel thousand times better and no, I have not lost my keto, I am by far mo motivated but also I feel it, now I am also fasting and not by will or force, but by feel, I just do not feel hungry. Btw in the afternoon I did a 45 min training session and went for a 10km run. YES I feel great. I cannot do this every day, but surely 300-400 grams of sugar once a week will do nothing to a Keto adapted body that trains everyday and uses the brain for thinking.

  • Loving ur videos! New subbie �� been on Keto almost 6 months. Just got some lab work done and the doctor wants me on a statin for high cholesterol �� she said my blood sugar is good, thyroid is good, insulin good, hdl good… so thanks to u and many others I’m pretty sure I’m good ����

  • Thomas, i have been looking for a food plan i can stick to. i love your success, your videos, your advice, however, being a newbie, could u steer me to a beginner’s plan, w/7 days of suggestions for 3 meals a day? i will continue to follow u, but right now i want to get started, and while your info is crucial, i cannot absorb the info just yet. thanx for your videos. i had almost given up.

  • Rarely do cheat meals. Making to much progress. I generally reserve them for vacation or holidays. I view carbs/sugar as a credit card, I’m going to pay interest so it better be really good.

  • I Just eaten whole cake because of my birth Day lol i could t refuse my wife, i never worked out after so intense and long, interesting

  • I literally don’t care to go eat a burger or pizza even though I love them but I just want to know if I can have sushi for a cheat meal

  • Question: Dr, I was on keto for 6 days Unfortunately mama made my rice & beans dish for dinner on Sunday. I was really hungry and I couldn’t say no to our traditional food. After that meal, went back on keto for 2 days and counting. Did I break ketosis? How long it takes to go back on ketosis?

  • When I go out for food I always make it my post workout meal, for example I have a shower, put my going out clothes on, aftershave, then I turn up at the restaurant early so I can do 30 mins high intensity shuttle runs outside of the restaurant before I go in…..because it’s practical to do that

  • I woke up one day last week and consciously decided I needed to have some carbs. So I had a refeed day and enjoyed it without guilt. I did notice the discomforts from eating starch and sugary food. The next day I dived back to keto without any problems. I think it is really important to allow oneself to do this every now and then.

  • Just saw Dr.Bergs video on cheat meals and he was super against it and I freaked ���� glad I can have one after a full day of skiing. Phew…

  • Hi! Question about cheat meals and OMAD: If you’re planning a cheat meal, but you normally only eat once a day, should you do anything different before the cheat meal? Probably you’ll want to still break the fast with broth or something… but any other tips?

  • How about cheat night! I’m about to go out drinking with the bums and I plan to eat and drink a lot. So, 24 hour fast tomorrow starting at 8am?
    So appropriate this video showed up in my feed right now.

  • I wish i could afford to hire you!! I started at 219 now 181.. My whole family is fatter than me.. Even my kids… im desperately trying to learn how to keto and make meals for my family that they will actually eat! I’m scared I’m going to lose my family!

  • Treat weekend..I dont worry about all this advice..honestly focused all the time day after day and now I dont want to think about it..you dont eat everything anyways bc your stomach has changed…I plan to eat this..this..and this…then only eat one..so I think TREAT DAYS ARE YOUR REWARD. just get back to it plan that day after meal..you will be ok and drink apple cider vineger!��

  • A suggestion for a video. I in a family of three. My wife, daughter, and I. The perception of a lot of diets and exercise plans seems to be the expense of it all. We have EBT and lot of times we only have around $500 a month for food for the 3 of of us, supplemented by income occassionally. An awesome video would be to make a video for people who live in near poverty. It’s hard for me to follow keto as it is and every diet plan seems just as expensive.

  • I wish i could afford to hire you!! I started at 219 now 181.. My whole family is fatter than me.. Even my kids… im desperately trying to learn how to keto and make meals for my family that they will actually eat! I’m scared I’m going to lose my family!

  • How do you bounce back after a full cheat day? I was thining of just having veg and fruit shakes the next instead of eatting meals would you recommend this?

  • Notes:
    4. Have protein with your cheat meal

    3. Drink lemon water 15mins prior to cheat meal & sit down to eat.

    2. Eat Slowly, savor every bite.

    1. Do resistance training & some cardio before your cheat meal.

  • PLEASE HELP! ​I had ice cream last week.:( 1st cheat in 3 months on keto. I’ve had heart palpitations ever since. I’ve upped my potassium, magnesium, etc but I can’t get them to stop. What do i do to stop the palpitations? Trust me, I have definitely learned my lesson on cheat meals, especially something so high in sugar.

  • To be honest i love his videos and all but each time i say lets begin keto i watch one of his videos and i give up before even starting

  • Had my first cheat meal yesterday. I felt guilty even though it wasn’t that unhealthy. Returned from the gym this morning, showered and weighed myself to hold myself accountable for it. Turns out I still lost 1 pounds from Friday to this morning…. Idk what this means but I still feel guilty about eating that way and will keep working hard

  • Great vid. Thanks for challenging that “POS” study. I use refeed meals occasionally… nice to know there’s still nothing but upside.

  • Appreciated this discussion on cheat days. I think too there are ways to “ cheat “ that maybe your body doesn’t react to assuming that you are on a very low carb regimen. Dr Keith I know from past vids of your journey you loved pizza. I’m there. I lived in Naples, Italy two years. I have found that in North America the greatest issue with it most of the ingredients are cheap overly processed flour. Using my own flour ground from whole sprouted wheat really lowers the glycemic value of the dough. Using technique similar to Neopolitans ie ultra hot (900f+) wood fired baking, one can get great results ( without sugar spikes in my case). Thanks to you, for helping so many folks on their Keto/low carb journey

  • I ate 5 large slices of a thin crust pizza, and as good as it tasted, I felt gross and awful, and I didn’t even get to eat until I was full! My double chin started to show up the next morning and I felt like I wasted all that time on Keto for nothing. Now I feel like I have to work twice as hard to get back on track.

  • soo….watching this after having some spicy popcorn….some bag full. I will do a hike and if I hurt…I deserve it…self punishment but nice waterfalls will lessen the pain.lol cup and so if the hike was done almost just after consuming….it would have been burnt up readily.//I do feel much better….lean without much carbs-note to self!
    UPDATE: My run this morning (the next day) sleep-ok but gut and mind felt muddled….clarity was gone and felt like I was bloated. Oddly the run itself was very good as my distance and time was better than normal…less strides also….I attribute this to me…working harder due to my transgressions lol…..for me….to exercise also in the evening helps to keep my furnace lit…as I had lost about 2 lbs in the morning…from the 3 that I had gained from eating extra helping and that darn popcorn. Thought to share-Enjoy your channel.

  • Great that was what the question and response I was looking for, problem is I have to meet an old friend for drinks how bad will let’s say 4-8 whisky sodas effect my induction phase, not drinking really isn’t an option, alternative beverages that would be better? P.s. im not doing it for weight loss I’m doing it for antiinflammatory benefits of Carnivor diet, Thanks

  • I had 2 cups of tea with milk and sugar ( that was a social obligation) and later I had about 2 handfuls of grapes with coated peanuts:( Have I been knocked off ketosis?

  • Thanks for this great information for when you did your Cheat Day. What do you guys think of taking Collagen Powder while doing KETO?

  • I love how you contradict yourself in your videos (recent video stating don’t add carbs after workout). Well at least I pay attention, I guess…or maybe you are like the rest of us and learn as you go.

  • I have been keto for 22 months and have never had a cheat day or even a cheat meal. I’m afraid to. If I allow myself cheats, then every time a piece of cake or an ice cream cone presents itself, I think I would say to myself, “Ok, this will be my cheat.” And before you know it, I would frequently be allowing myself a cheat. It is easier for me to say no to the foods that are not part of the way I eat now. I am not good at moderation, which is why I got in the shape I was in in the first place. That’s just me. Others can obviously handle moderation.

  • Does anybody know how many days it takes to get back into keto after a cheat day? i was on keto for 5 months and had a cheat day yesterday bc it was my bday. i just decided to continue keto for the rest of this year too!

  • Seeing the description I’m assuming there was some drama with the company behind those supplements? Thanks for leaving the video up. But how often do these supplements turn out to be scams?

  • The timing of this video was great. I was trying to do research on keto and cheat meals last night, and I ran into the article about that study. I couldn’t wrap my head around it. Pure glucose isn’t exactly the cheat meal I had in mind, lmao. Completely unhelpful, unlike your video! Thanks for the explanation. I’ve been trying to fit everything into keto and it mostly works, I’ve collected a bunch of dessert recipes that fit within my macros and I’ve found alternatives for quite a lot.

    That said, I’m sure I’ll have true blue cheat meals, carbs, sugar, the works. I just don’t plan on doing that for at least another couple of weeks. I want to make sure I’m really fat adapted and adjusted before then. I’m about 5 weeks in and the cravings have significantly decreased, but it would be nice to look forward to some junk food every 2-3 weeks. I find it helps my mindset rather than telling myself I can’t ever have it again or I need to find a “keto” version.. I hope that doesn’t ruin progress much.

  • I cheat in a keto way. Ghee, almond meal porridge and cheese are far more attractive than the simple carbs to me. Since the meal is loaded with fat and protein, I wont feel the hunger the next day. So I normally wont eat but will drink cups of dandelion tea or moringa tea, and apple cider vinegar with himalayan salt the next day. With some intense workouts, things always go smoothly

  • I am so confused. You have you saying have a cheat meal. You have another saying no cheat meal because depending on your age it could pop you out of ketosis and take weeks to get back in. I really want a burrito. That is really what I am getting at.:)

  • Hey man, i had my cheat meal after 2 weeks of hard training and healthy eating, i ate grilled chicken with a baked potato, with the topings on a baked potato, the potato is what im worried about, because im trying to get my abs to show, my muscle definition is very good on my legs and arms, Chest, back etc. Except my stomach thats what im worried about because in really tryna have my abs to show, not all cut up all just to where their visable

  • I’m so pathetic I cheat everyday…every morning I put hazelnut creamer in my coffee �� I’m still in ketosis my blood levels are about 1.4 -1.5 everyday my glucose is approx 95-97 I am losing weight I’m 54 179lbs lost 10lbs in the first month. Except for that stupid terrible habit I’m perfect keto. It’s so hard I need to know what others use in their coffee that’s keto to help me get past this…anyone??

  • Lovely video! Thrilled and would like to share that even now cannot believe I shed off 77 pounds pure fat with this fantastic 5 second hack seen here, just Google with-out spaces EZdiets101.c o m

  • Well Mr Thomas I disagree with very little things you say but I do disagree on your Bro Science vs Science belief’s. Sometimes we just have to go by what makes sense to us even though science cant explain or hasn’t caught up yet because all these studies can be made to get a point across. Sometimes we just have to trust what we see and just what makes sense to us.

  • I’ve just started the keto diet out of pure curiosity. I don’t need to lose weight but it seems like a bit of a slippery slope for introducing very a restrictive thought pattern about food which can be pretty dangerous for a lot of people. Everything in moderation and I think once you’ve achieved ketosis, people shouldn’t be scared to have things they enjoy from time to time. Life is also for enjoying and there is a lot of enjoyment to be had from food

  • That’s interesting, bingeing on the nuts to avoid the carbs. I wouldn’t do that because I’d be worried about the number of calories I’m consuming. Food for thought ��

  • Simple concept, difficult execution on both sides of the spectrum.

    On one hand you want to satisfy those momentary desires to get that rush and feel that nostalgia but on the other hand it comes at the cost of your health so really it’s not worth entertaining the idea.
    JUST SAY NAY!
    Satisfying momentary temptations when you know good and well that doing so makes your body feel gross and sickly is irrational. You can see the direct result of it. Add up all of those direct results and you’ve got some long term issues at hand. Over what?! Cookies! Cake! Sugarbombs.

    There is this notion that eating more fat will make your stomach feel unsettled but give me a cookie and I feel like I ate a brick of sugar with the result of glucose levels on the fritz. It just doesn’t work for me anymore.

  • I am currently on keto, have been for almost 3 moths.I kept it BY THE BOOK and I can honestly say I am a little tired of people raving about this diet. I’ve never felt worst in my life, I have no energy,I developed arithmia (and yes I take potassium and other supliments) amd now I’ve decided its not for me. I am European, so I’ll stick to our eating mentally of what’s in season and small portions. The countries with the longest life spam don’t do keto or other diets. They balance their meals. This diet stuff it’s ridiculous, why would you ever want to deprive yourself of fresh fruit and veggies? And I don’t want to hear about how you can eat what you want on keto. I’ve been there, you can’t.

  • Well Mr Thomas I disagree with very little things you say but I do disagree on your Bro Science vs Science belief’s. Sometimes we just have to go by what makes sense to us even though science cant explain or hasn’t caught up yet because all these studies can be made to get a point across. Sometimes we just have to trust what we see and just what makes sense to us.

  • I get inflammation and bad pain if I eat anything made with grains. My cheat days are just eating more keto food. I am lucky to have a hubby who just likes good food. I love to cook and learned how to tune our taste buds to really enjoy low carb eating. I don’t miss refined foods.

  • Thank for keeping me informed. I’m scheduling my first cheat meal since starting Keto. I was already planning on having tacos, nachos, or a burrito. Had no idea how important it is to cheat within the Keto guidelines. I’m glad I did my research before eating out.

  • Day 144 on keto down 37 lbs thank you for clearing this up. I look forward to cheats and now I won’t wonder if I’m causing damage and worry about it!

  • I get so sick for days when I have a cheat day. I actually made a note to remind myself how I feel after a cheat day and I set as my main screen on my cell phone so I see it every time I get on my phone. It’s not just a matter of stopping the fat burning, I feel horrible! No more cheat days for me!

  • To be honest i love his videos and all but each time i say lets begin keto i watch one of his videos and i give up before even starting

  • So I just came across the most absurd and bias article about the Ketogenic Diet, I could ever come across.

    I just couldn’t hold myself back to share this BS with you, sorry.

    http://globalnews.ca/news/6376259/keto-diet-dangerous/

    I’m hoping that you could make a video about this and just show the people what utter nonsense this person is trying to claim.

  • Interesting. Type 2 diabetic. If i eat cup of strawberries my sugar goes really high, 140, then drops to 78. I stopped all sugar. I went away with friends and had pasta with dinner. My blood sugar suffered for several days but it took 2 months to remove the diet sodas and quest bars again. Im a sugar addict so a cheat day triggers my addiction, its hard for me to get back on track. Cake always sounds better in my head than it tastes. Goid info.

  • The other part of the equation is the cake was also loaded with shortening in the frosting. For my T1 son we know that the high fat absolutely alters the way his body processes the carbs. He will first go lower as the liver processes the fat and his glucose will rise later. Made learning to eat pizza a real challenge.

  • Thank for keeping me informed. I’m scheduling my first cheat meal since starting Keto. I was already planning on having tacos, nachos, or a burrito. Had no idea how important it is to cheat within the Keto guidelines. I’m glad I did my research before eating out.

  • Cheat meals are really only fast foods which are highly processed and foods that are just happen to be incredibly high in carbs and fat. Other than that, most meals can easily be incorporated into your daily diet.

  • I have been on the keto diet for about two weeks now. I feel good and then when I eat I feel weak. I have been backpedaling through your information, but there is soooooo much of it and I would like a meal plan that shows me 75% fat, protein, carbs etc. I feel like I am in deep water up to my chin Help.

  • So basically what your saying is don’t cheat at all. Honestly, in my opinion, if its still keto then your not really cheating. I would really like to see a video where you say ok so you cheated, you maybe, even really binged really bad now here’s how you can mitigate the damage to the weight loss and recover.

  • Good morning everyone. The same thing happened to me, but when I stopped cheat days I started to actually lose more weight and feel younger.

  • The body is intelligent and Self-Regulating. 3 years OMAD keto / Low carb. When i cheated i had a days where my BS went up to 200 then back down and stabilized @ 98 to 101, then I had some other days where i cheated and BS went down to 65 after 7 hours.
    Didn’t do anything, my body stabilized
    @ 96 to 100.
    If you do low Carb don’t freak out when you cheat, the body will adjust and if the blood sugar go down to a dangerous level eat some nuts, meat, eggs, don’t eat candy..

  • I have been eating one peanutbutter cheescake fatbomb a day for the past week, I have been treating myself well lol I was hoping that wasn’t a cheat meal

  • New research suggests that Sh2b1 in the brain controls the sympathetic nervous system and is required for leptin to activate brown fat to increase energy expenditure.

  • The good thing is that our body can’t retain all the carbs we eat. For me I can propably burn them in 5 hour of bicycle. A bit extreme but it works. Also you get that explosive carb buff. It’s easy to bike for long periods of time because while you ride, there is recovery on downhills, while you don’t pedal, and even when you ride you don’t have to max your heart rate. It’s a steady burn.

  • I don’t trust everybody, especially YouTubers but I honestly trust Thomas with my life, his passion is obvious and he’s very sensible.

  • On cheat day’s I eat as much meat as I want and can handle while still consuming my normal foods. It is a very sad day for other species but an Epic Day for me. 4 chicken thighs and 4 Dummies? Yes Please! 3 Steaks in one sitting, Who can say “no”?

  • I am fasting, and carb restricted, and down about 1,000 calories a day from my old intake of about 3500-4000 a day. For me i feel like i need a cheat meal when fasting starts becoming too easy and painless, and usually around then my weightloss starts to plateau. So i kick up about 800 extra calories for a day or two, then drop back into the groove, to try to keep my metabolism up. It’s an experiment, but i am learning a lot. Thanks Thomas.

  • I had a cheat day and it was a pretty bad experience. Granted, I overdid it. I went to five guys and then I had ice cream from 3B ice cream shop. The next day I felt like I had been hit by a Mac truck! My joints were inflamed and I felt like I had a hangover. I’m rethinking those cheat days!

  • Cheat days are just not worth it. I’ve lost 48 pounds at my last weigh in. I don’t weigh often. Almost at goal, feeling great, need all new clothes. I personally want to thank you for your videos. ��

  • Keto cookies and cakes? Fat snacks? Just eat natural food, peeps. We evolved to eat real food and cycle between periods of fast and feast, carbs and fats. You don’t need artificial food, no matter if the company sponsors your fave vlog.

  • Please go into more info about the issue of resistance. After being obese for the majority of my life my metabolic rate and system is extremely resistant.

  • I’ve been doing cycical keto for nearly 4 weeks now and last Sunday I decided to “treat” myself to a cheat day. Never again. The following day I was miserable, sluggish and the brainfog returned in full force.

  • Would having a couple of maki together with other keto friendly foods be considered a cheat meal? How much carbs doed it take to be a “cheat meal”?

  • Bruh. Nah..

    I just had my first cheat meal after 3 weeks of Keto…

    I ate a 20inch pizza, large fries from McDonald’s, sushi rolls, 2 packets of lollies and ice cream…

    didn’t even see any weight go back on..

  • Need advice. Been traveling all day, just got to hotel in a tiny town, no way of cooking….not sure what to do for meals… 24 hours fasted, was going to go 48 hours and break my fast with soup, then idk what to do besides pre-made Walmart salads from the deli. Maybe canned tuna and avocado for the next few days? Trying to stay as keto, clean, and cheap as possible.

  • so a cheat meal shouldnt be “regular” carbs (meaning pizza, burgers chips candy etc.) but something within keto right? like you said extra protein or even maybe 2 halotop ice creams? (okay maybe not lol) but at least within keto standards like sweet potato fries or a pumpkin pie? just wondering since ive been doing my cheat days wrong and wanna stop that lol will look into pili nuts tho thanks!

  • I am Keto adapted, here in the UK it is too hot now, I fasted for 2 days and in the middle of the night I decide to eat something to try and force my body to fall a sleep. I found a pot of icing/frosting 400 grams 67 grams of sugar, 0 protein, 15.5 fat. I ate 180 grams, and on the next day at lunch time I ate the rest as I wanted to finish it, and get it done. Now I feel thousand times better and no, I have not lost my keto, I am by far mo motivated but also I feel it, now I am also fasting and not by will or force, but by feel, I just do not feel hungry. Btw in the afternoon I did a 45 min training session and went for a 10km run. YES I feel great. I cannot do this every day, but surely 300-400 grams of sugar once a week will do nothing to a Keto adapted body that trains everyday and uses the brain for thinking.

  • So I just read on helathline keto is bad and having a cheat meal can be really bad for your arterys!?! And you shouldn’t do keto if you have fatty liver disease. I thought that was the main reason to do it!!!

  • Dave, I got to say because of you I got involved with keto. And it’s been awesome. I will admit every once in awhile maybe once every week or once every other week, that I just started doing in the past month by the way, I will have a cheat meal just because I enjoy it like a pizza or something. But that’s pretty much it and then the next day I’m right back to my keto diet. I love keto and I have no problem sticking to it and it’s one of the greatest things I’ve ever done. I’ve been doing it since mid-December. People ask me how I stick to it, very simple… it’s very easy to eat Foods I love like bacon and eggs and cheeses and Butters and mayonnaise and high-fat sauces, in fact it’s not that hard to stick to. Just want to give you a debt of gratitude because I appreciate the research you do obviously not only a this but also on the income tax. Thanks again buddy

  • I thought the whole purpose of a cheat meal was to spike leptin with carbs!
    And what about the so called “metabolic flexibility” etc etc?

  • Love all the great information and myth busting, but you’re too attractive to pay attention, it’s a struggle LOL
    But in all seriousness, love your channel, and that you’re a great family guy!!

  • There are plenty of delicious low carb/ low sugar birthday cakes recipes to choose from! A piece of such cake won’t mess with your metabolism at allcould be counted as a low carb food, super tasty and healthy for those on keto/ low carb, and those who are not.

  • Im new to this keto diet. I have tried many different plans and found out this one that has worked well for me. Just wanted to share this if it can work for you as well. Check it out: https://bit.ly/37a9RKh

  • Day 144 on keto down 37 lbs thank you for clearing this up. I look forward to cheats and now I won’t wonder if I’m causing damage and worry about it!

  • The pharmaceutical, fast & processed food industries don’t like people eating whole foods and not needing medications anymore.
    These industries fund (for example) Harvard University studies that first write their desired conclusions and then make up a story composed of misinformation as factual to justify their fraudulent conclusions. The same way Agatha Christie wrote her fictional mystery novels.
    I’ve been on Keto for a long time. I go in and out at least 15 to 20 times a year, never had a problem either way, lots of energy and strength at 60 years of age.
    Personally I feel best on Keto around 18 to 22 hours into a fast but you can’t do that every day.
    I’ve evolved to 10 meals a week, alternating between OMAD and a 18/6 IF but every now and then you need to reset the baseline or even this healthy lifestyle becomes stale.
    Keto with an intermittent fasting lifestyle rocks but every 4 to 6 weeks it’s nice to change it up for a week to 10 days and add some extra good carbs, mix up your eating window and even have a little fun. Christmas and summer holidays for example just be responsible.
    Remember if you’re burning 2 lbs of fat off every week it’s an additional 7,000 calories your body is burning as keytones, your body needs change both physically and mentally. We’re designed for feast and famine, it’s just the way our ancestors survived, it’s built into our DNA.
    Ignore these bought and paid for studies, they’re just fake news paid for by the beforehand mentioned industries. Throw them in the garbage, and disregard.
    I was 320 lbs less then 2 years ago, today 190 and dropping down to 180. I was taking 7 medications and my doctor wanted me to take even more, today I don’t even need an aspirin.
    I paid those before mentioned industries a ton of money for years, today they don’t get a dime.
    I understand why they don’t want me healthy, I suggest you do the same it’s a journey you won’t regret.
    Thomas is 100% correct!!
    Keto with IF saved my life!

  • Thomas, I have a question. So when you said as you start keto you should have 2-3x the amount of fats to proteins, do you mean 2-3x the amount of grams of fats? Or do you mean you should eat 2-3x the amount of calories derived from those fats.

  • I love the recommendation of Pili nuts what I can’t is to buy them. They are so expensive!!! Good for Thomas he can and enjoy them.

  • i’m always having either almond or coconut flour bread. i don’t even think it’s cheating bc i’ve noticed it doesn’t throw me out of keto. what else one can want when you can have bread on keto? life is too good

  • I don’t trust everybody, especially YouTubers but I honestly trust Thomas with my life, his passion is obvious and he’s very sensible.

  • I find sweets the easiest to avoid (mostly). Since everything tastes super sweet after being keto. If I decide to “cheat” I’ll take one bite of my hubbys cake. Get the taste but hopefully don’t do too much damage.

  • I ate pizza for a cheat day and woke up with huge bags under my eyes, terrible headache and pain in by back around the kidneys. What do you suppose happened? Allergic to gluten? I felt like I had the worst hangover but I had great energy on a run? I feel like it took days to get back to feeling normal.

  • Thanks for addressing this. I emailed your company a few months back about this article. It’s good to see you actually listen to the concerns of your subscribers. Keto has changed my life!

  • Lovely video! Thrilled and would like to share that even now cannot believe I shed off 77 pounds pure fat with this fantastic 5 second hack seen here, just Google with-out spaces EZdiets101.c o m

  • I went full-blown bad cheat day with carbs and had two bowls of Captain Crunch and a cheese quesadilla and I couldn’t be happier did I knock myself out of ketosis of course do I feel bloated yes but am I content. that rid craving is gone. am I continuing to eat like that? NO.WILL I get back on track right now absolutely not waiting for tomorrow

  • 2 ½ years on Keto and I can tell you I’ve never been afraid of a cheat meal no matter what it is. What I do not recommend is a total binge day/meal. It makes me very ill for a day or 2 after. My cheat meal can be that homemade pizza or pasta meal; adding my homebred sourdough bread to my meal, or having those sweet potato fries, etc.

  • My mother-in-law law cooks a big Sunday night dinner every week. I’m eating 100% keto throughout the rest of the week. Is it ok to eat whatever is there for one meal a week? It’s not “healthy carbs” like you’d said. It’s normal things like homemade pizza or pasta or a casserole, etc. Would that be dangerous to have once per week?

  • May i ask about loose skin? I just recently found u and am trying to catch up. With quick weight loss, does the extra skin get absorbed? I am just starting keto. Sorry this is off topic

  • Thank you for the video. I’m thinking of starting the keto diet really soon and my husband is open to the idea. Really hoping he starts it with me. He works construction and is quitting smoking and has a lot of craving right now and of course gets hungry more with his work. So it’s good to see there are keto sweets that make it possible!

  • My doctor is pro-keto, which I know is a rarity. He told me not to do a cheat day because my keto goals are to get off of diabetes medications. Unless my insulin resistance is “cured”, which can and hopefully will happen, then a cheat day is a day of uncontrolled blood sugar. Right now I can keep my average at 80 mg/dL with half of the dosage of meds I was on 8 weeks ago. But that won’t hold up to a cheat day.
    Thanks for the videos!

  • Went out to dinner had a Kobe burger no bun pickles,red oinion, lettuce and tomato, and 5 tablespoons of brownie ice cream not that much brownie more of the ice cream and whipped cream, I look it like this all that work i put into keto and intermittent dieting I’m not goigng back

  • Keto is such a shitty diet that it’s a given that everyone who’s on it just wants to “cheat” constantly. Fortunately keto believers are brilliant at dismissing the science they disagree with. Like this guy.:)

  • The pharmaceutical, fast & processed food industries don’t like people eating whole foods and not needing medications anymore.
    These industries fund (for example) Harvard University studies that first write their desired conclusions and then make up a story composed of misinformation as factual to justify their fraudulent conclusions. The same way Agatha Christie wrote her fictional mystery novels.
    I’ve been on Keto for a long time. I go in and out at least 15 to 20 times a year, never had a problem either way, lots of energy and strength at 60 years of age.
    Personally I feel best on Keto around 18 to 22 hours into a fast but you can’t do that every day.
    I’ve evolved to 10 meals a week, alternating between OMAD and a 18/6 IF but every now and then you need to reset the baseline or even this healthy lifestyle becomes stale.
    Keto with an intermittent fasting lifestyle rocks but every 4 to 6 weeks it’s nice to change it up for a week to 10 days and add some extra good carbs, mix up your eating window and even have a little fun. Christmas and summer holidays for example just be responsible.
    Remember if you’re burning 2 lbs of fat off every week it’s an additional 7,000 calories your body is burning as keytones, your body needs change both physically and mentally. We’re designed for feast and famine, it’s just the way our ancestors survived, it’s built into our DNA.
    Ignore these bought and paid for studies, they’re just fake news paid for by the beforehand mentioned industries. Throw them in the garbage, and disregard.
    I was 320 lbs less then 2 years ago, today 190 and dropping down to 180. I was taking 7 medications and my doctor wanted me to take even more, today I don’t even need an aspirin.
    I paid those before mentioned industries a ton of money for years, today they don’t get a dime.
    I understand why they don’t want me healthy, I suggest you do the same it’s a journey you won’t regret.
    Thomas is 100% correct!!
    Keto with IF saved my life!

  • was looking for a good cheat meal, paused halfway through and got some wendy’s… i’ll be mostly healthy, but if im going to cheat i’ll really cheat. ty for the tips though and those cookies do look like a good snack to have around.

  • I’ve been on ketosis just over a week and have got into ketosis very quickly as I checked with the sticks that changes colour. The other day I ate two lindors truffles which were only 5g of carbs each and the stick still came out dark purple. But that’s only because I was eating very little carbs. I won’t ever do that again lol

  • I ate about 25 carbs (two cookies and a little too much salad dressing) in one meal and I just started keto 3 days. Will this totally throw me off ketosis.

  • I started with a huge belly dar looae skin and nos i justo want to remove 4 pound of muy belly i Will not give up until i see what i want. You see

  • Bro, I’ve been on keto for 1 month now. I had half a teaspoon of glucose powder today by mistake. What do i do? How long till I get back into ketosis?

  • the only problem I have with “cheat meals” that contain sugar….. It’s so damn addictive, every time the mind starts playing tricks to do it more often. Takes a lot of discipline to get back on keto (in my case carnivore) even while feeling how much better I do both mental and physical on keto.

  • Lovely content! So happy and just wished to share that even now cannot realize I lost 61 pounds pure fat with this fantastic hack revealed here, simply Google with-out spaces EZdiets101.c o m

  • I had a question. So there was a study released recently about how having a cheat meal while in keto, and it could damage your blood vessels?? Can you please make a video on this?? Seems kindve alarming

  • Cake icing is one of the worst things to eat. It’s basically Crisco mixed with powdered sugar, artificial butter and vanilla flavor and maybe a little butter. I made it every day when I was a baker. Also the bottle of butter flavor had a warning “Don’t allow contact with skin”.

  • I had the same experience on my birthday. I had bbq ribs and potato salad for lunch and finished with a slice of cake a few hours later. I felt miserable the next day. And it took several days to get my energy level back. I’ll think twice before doing that again. I’m sure it was the volume of food. As I’ve had popcorn occasionally without it affecting me.

  • I have 1 or 2 questions about fasting, I have type 2 diabetes, sprinkled with a little bit of blood pressure, my question is, I can do a simple 16/8 daily fast? And if so, does diabetes/blood pressure medicine break the fast? An eating period of 12am-8pm would work for me, but I want to take my medicine earlier in the morning, around 9am

  • you can eat sooo many keto-cheatmeals like pizza, muffins, cakes, bred, icecream and so on…i like this and eat all off them in one cheatday…many many calories in form of fat and proteins…but much more better then do have many many calories in form of carbs on this day!

  • Thanks for this video, which came out at the perfect time for me. My wife’s birthday was Saturday and we went out for a nice Italian dinner. I did my best to minimize (no bread, no dessert, etc.), but I did have lasagna. Afterward, when I Googled cheat meals on keto, I was totally freaked out. So again, thanks for putting my mind at ease. You must have known I was looking for answers.

  • Human bodies are not that fragile. Eat cleaner at you will solve all most all your problems.

    These refined “foods” we have made are just poison.

  • The body is intelligent and Self-Regulating. 3 years OMAD keto / Low carb. When i cheated i had a days where my BS went up to 200 then back down and stabilized @ 98 to 101, then I had some other days where i cheated and BS went down to 65 after 7 hours.
    Didn’t do anything, my body stabilized
    @ 96 to 100.
    If you do low Carb don’t freak out when you cheat, the body will adjust and if the blood sugar go down to a dangerous level eat some nuts, meat, eggs, don’t eat candy..

  • On day 3 after studying Thomas for a month. So much more information than my last try at keto 7 years ago. Thank you for all of the information with real facts. Made this whole thing so much more natural to follow.

  • LOL @ 7:00… You really made me laugh, Thomas! Great cheat suggestions and tips at the end, too! Something else worth mentioning: Did this so-called “study” also subject a carb-eating group of people to the same amount of glucose after one week of them eating the standard high-carb diet? If they had, I can guarantee that their glucose numbers would have taken MUCH longer to come down. And THAT’S no spike, ladies and gentlemen; that’s what we call insulin resistance and diabetes!

  • i’m always having either almond or coconut flour bread. i don’t even think it’s cheating bc i’ve noticed it doesn’t throw me out of keto. what else one can want when you can have bread on keto? life is too good

  • I don’t care…. I feel quite good doing Keto. It is like my grandparents used to eat. Those articles and news that try to scare people are nonsense.

  • if you’re on keto, why would you go through taking yourself out of keto and going back into it once a week or twice a week? isn’t that the most annoying part of keto

  • I’ve been keto for a month. Going on vacay soon and craving fruit. Will a piece of fruit each day be worse for
    me than a cheat meal?

  • the only problem I have with “cheat meals” that contain sugar….. It’s so damn addictive, every time the mind starts playing tricks to do it more often. Takes a lot of discipline to get back on keto (in my case carnivore) even while feeling how much better I do both mental and physical on keto.

  • I can summarize. Don’t eat carbs ever. LOL. Thomas’s idea of a cheat meal is just more of the same keto foods. Sorry for me it’s not a cheat meal unless I am eating something I really want like sushi or spaghetti. I don’t want to cheat with more meat or fat, I eat that stuff all the time, and truly it’s nearly impossible to overeat it, especially when in keto. I usually have to force myself to eat more to ensure I am eating all my nutrient needs, because keto turns my hunger OFF. Now the way I have found to cheat without damage (and sometimes I even lose weight) is with intermitted fasting using OMAD. I have one hour, I eat whatever I want in that hour and then I fast for 24 hrs and break the fast with a high fat meal and immediately go back into keto within 24-48 hrs after the high-fat meal. This works extremely well when working out. I find that I can do a cheat meal once every 10 days or so as long as I fast 24 hrs the next day (it is usually my rest day from working out) and then only eat high-fat foods for the first 24-48 hours after the fast. I usually eat ACE sushi, have a beer and a small saki, and if I am feeling it (usually not) something sweet like a mochi ball or two on my cheat day. I will also say my performance in lifting and cycling for the next three days is crazy. I feel SO good after a cheat day with sushi.

  • Loving ur videos! New subbie �� been on Keto almost 6 months. Just got some lab work done and the doctor wants me on a statin for high cholesterol �� she said my blood sugar is good, thyroid is good, insulin good, hdl good… so thanks to u and many others I’m pretty sure I’m good ����

  • The timing of this video was great. I was trying to do research on keto and cheat meals last night, and I ran into the article about that study. I couldn’t wrap my head around it. Pure glucose isn’t exactly the cheat meal I had in mind, lmao. Completely unhelpful, unlike your video! Thanks for the explanation. I’ve been trying to fit everything into keto and it mostly works, I’ve collected a bunch of dessert recipes that fit within my macros and I’ve found alternatives for quite a lot.

    That said, I’m sure I’ll have true blue cheat meals, carbs, sugar, the works. I just don’t plan on doing that for at least another couple of weeks. I want to make sure I’m really fat adapted and adjusted before then. I’m about 5 weeks in and the cravings have significantly decreased, but it would be nice to look forward to some junk food every 2-3 weeks. I find it helps my mindset rather than telling myself I can’t ever have it again or I need to find a “keto” version.. I hope that doesn’t ruin progress much.

  • Great video I’m going on a 4 day vacation and wanted to cheat but now I’m not soo sure….6 pounds in one day???? Nope no cheating for me. I’ll overdose on sugar free stuff

  • Mmmm I was considering taking fast food but you said that it’s not worth it because it’s not even satisfying… you’re so right!!1 I wont do it. Thanks!!1

  • I have found it so difficult to come back again into keto when I do cheat meal although I feel terribly bad. Any tips to overcome the desire of wanting more of what is not allowed on keto when I fall into cheat meal?

  • great information thks. I have lost 30+ lbs and 4″ off waist so far on keto and intermit fast, and just cheated today after strict 3 week keto diet with ketone range of 1.1to 2.8. Went out for Bfast potatoes chicken fried chicken apple butter with grits ( i did slather my plate with about 3 T butter )
    and 2hrs later couple hand full of nuts and granola 2 oz orange juice ketone dropped to.6 and Glu after 2 hours only at 118

  • I read this study and was a little concerned about it since I feel so terrible when I get kicked, but not enough to quit. Thank you for breaking it down for us!

  • Still strong on keto and so happy but sometimes I get urges to binge eat because that is something I went to for comfort. But NOPE NOT HAPPENING!!!! 3 weeks in and I feel amazing!!! Results are being felt but not seen a whole lot but can’t wait until they are!!!!��

  • Thank you Brett for the information. I have been full ketosis for just over 6 months now for my natural bodybuilding comp season and i am loving it. I ended up cheating on the weekend for the first time in 6 months and was trying to justify what i have done! I am not proud or happy i did it but I feel ok about it now when reading up about it. Any more tips and hints about cheat meals and how much carbohydrates to intake if cheating would be greatly appreciated. I almost want to try carb load for my next show as my muscles feel very full and dry after cheating

  • Good Explanation! Published in Cell: Metabolic Inflexibility: When Mitochondrial Indecision Leads to Metabolic Gridlock’, link at end of this comment. This may offer an explanationthe short version is your mitochondria can get ‘confused’ when presented excess fuels of mixed type (fat, carb, protein), which the author denotes as ‘metabolic gridlock’. I thought it was interesting, if you can’t deal with the biochemistry, skim over middle section of text but look at the diagrams and read the intro and conclusion. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4765362/

  • When i have a cheat day, eating carbs gives me energy. I don’t feel fatigue or weak or bad even. I feel too alive. That only happens when i suddenly eat carbs after prolonged keto. It doesn’t happen if i eat carbs every day, it doesn’t happen when on keto. Everyone has different experiences. I actually have done many personal records when i eat junk food after keto. I used to eat junk food all my life and i am starting to think my body has a better experience with those. I don’t want to eat them but because i don’t have unlimited willpower, every couple of months i indulge myself with them.

  • Thanks for this video. My husband bought me a birthday cake, and I had a piece so that I wouldn’t disappoint him. It was delicious, but I felt so guilty afterwards and was dreading that my weight might come back right away. Thanks for this information, I will have my cake once a year (if I can help it).

  • Keto is boring and looks very artificial, unpractical and not necessary. Your body needs fat, protein and moderate carbs. You can’t train intensely on keto.Peace.

  • I get so sick for days when I have a cheat day. I actually made a note to remind myself how I feel after a cheat day and I set as my main screen on my cell phone so I see it every time I get on my phone. It’s not just a matter of stopping the fat burning, I feel horrible! No more cheat days for me!

  • Dude cheat meal means fuck it no rules your adding rules about slow chewing and implying that if you eat slow you might not over eat ��…. Thumbs down! Cheat day is cheat day not semi cheat day

  • Hi both. I’ve been following your channels for about eight months now and started the 16:8 intermittent fasting and low carb/keto lifestyle and exercising / walking my dog in each day. It hasn’t been that hard as I’ve always eaten lots of veggies and berries etc and as I’m very intolerant to gluten (my father was a coeliac but I’ve just not bothered to get tested as had all same symptoms) so I don’t eat bread, biscuit, pastries or cakes etc. I’m 56 and 5ft 2” and now weigh 143 pounds after losing around 13 pounds over last eight months. Great you may say. I’ve just had a doctors appointment and been told my cholesterol is very high (304)! I wish I was fatter, ate crap, smoked, drank a bottle or two of wine a day and did no exercise. At least there’d be a reason ��

  • After a higher than ideal amount of carbs on Keto, I would suggest one makes time the next day (or that same day) to workout or go to the gym for 30mins or hour and hit the elliptical or whatever… do some cardio.

  • Very informative Dave. More interested in cheat’n in order to enjoy a “real Italian meal” occasionally. Got lasagna? Again, thanks for a very informative video! Very encouraging!

  • So I just came across the most absurd and bias article about the Ketogenic Diet, I could ever come across.

    I just couldn’t hold myself back to share this BS with you, sorry.

    http://globalnews.ca/news/6376259/keto-diet-dangerous/

    I’m hoping that you could make a video about this and just show the people what utter nonsense this person is trying to claim.

  • Ice cream is what I usually cheat with. My glucose is finally at 80 ketones only.8 on a fast we’ll see how the ketones will rise. Ate my wife’s banana nut bread raised my glucose to 250 not good. It’s best that I don’t go down that slippery slope of cheating or I really go off the deep end.

  • At the family Thanksgiving and Christmas dinner, to appease my mother, I’ll have have a piece of whatever cake she made for desert. I do this because she makes sure to include side dishes that are ‘keto friendly’ with those meals. After a meal where I’ve eaten till I’m full, that cake just makes me feel uncomfortably bloated. I usually need a cup of black coffee just to get the overly sweet residue out of my mouth. On my own, I never feel the need for a ‘cheat’ day. If I want something sweet, there are plenty of keto options out there, but that isn’t often.

  • So, feeling like crap after eating is the basis of a poor food choice. We invest energy/resources into digesting the food to get back energy, and resources. So low energy after a meal, simply put, means your ROI is poor (return on investment). I have a Protein Type Metabolic type, and so need fat for energy. Carb heavy meals lower my energy due to improper oxidation and processing.

  • Really good video—keep it up! Look forward to your future nutrition videos. New subscriber here!

    Forgot to ask…do you foresee yourself doing an extended fast experiment?

  • Interesting. Type 2 diabetic. If i eat cup of strawberries my sugar goes really high, 140, then drops to 78. I stopped all sugar. I went away with friends and had pasta with dinner. My blood sugar suffered for several days but it took 2 months to remove the diet sodas and quest bars again. Im a sugar addict so a cheat day triggers my addiction, its hard for me to get back on track. Cake always sounds better in my head than it tastes. Goid info.

  • What an interesting video, and how nice to read all the comments so I can learn from the experience of others!

    For myself, my attitude is that no diet is worth NEVER eating pizza at a pizza party, or hitting Cold Stone Creamery with out of town guests. But cake on an empty stomach would have made me feel crummy even before going keto. So I favor a very small piece of cake WITH some real food.

  • The manual of the continuous glucose monitor says it can be up to 40% off. My last A1C after 3 months of the monitor was 40% higher then the regular monitor I used during the same period. Please don’t use this continuous monitor. It’s dangerous. Its a quack medical device!

  • Mmmm I was considering taking fast food but you said that it’s not worth it because it’s not even satisfying… you’re so right!!1 I wont do it. Thanks!!1

  • Ive been doing keto for under 2 months. I ate a burger and a hot dog (all with regular buns). A small portion of spaghetti, potato salad, baked beans and corn on the cob. I fasted for 34 hours after and I still lost 4 lbs in 48 hours.

  • I love IF and I love Keto and I’ve been following it for years and lost so much weight and feel great. But Jesus, eating a bowl of pasta once in a blue moon isn’t going to kill you. You’ve gotta live once in a while. Let a cheat meal be a REAL cheat meal.

  • A Cheat Meal Should be Once a Year ONLY. A Pizza is basically a Health Hazzard & will probably kill you if you are over 60. Cake should be on a Birthday ONLY. As Dr. Atkins used to say if you eat cake or pizza, you have destroyed your diet for 2 months.

  • Thanks for this. Can’t I cheat after 3 weeks of eating less than 30g, sometimes less than 25 g carbs? What if I excercise before and after hard? If not, Can it be a ‘light’ cheat? Say 150g of carbs? If not that either, how long should I wait?

  • Dr Becky is wearing a ladies lace top, and Dr Keith is wearing a long sleeve shirt with a long sleeve undershirt in July. Something seems off about that.

  • Ice cream is what I usually cheat with. My glucose is finally at 80 ketones only.8 on a fast we’ll see how the ketones will rise. Ate my wife’s banana nut bread raised my glucose to 250 not good. It’s best that I don’t go down that slippery slope of cheating or I really go off the deep end.

  • Ive been doing keto for under 2 months. I ate a burger and a hot dog (all with regular buns). A small portion of spaghetti, potato salad, baked beans and corn on the cob. I fasted for 34 hours after and I still lost 4 lbs in 48 hours.

  • I had a bag of jelly babies one day last week, and boy, the next day my joints ached! Especially my knees. I live with arthritis and the keto diet keeps me pain free (not 100 percent, but enough) xxx

  • Please go into more info about the issue of resistance. After being obese for the majority of my life my metabolic rate and system is extremely resistant.

  • I’d have liked to see what your blood glucose levels were following ingestion, how much time passed before you tested? Adaptive glucose sparing comes to mind, if you’ve been keto for an extended period. Amylase (protein that breaks down carbohydrate) also ceases being produced following extended ketosis. Personally, I’ve not eaten sugar / high fructose corn syrup for some years now, and consider a ‘cheat day’ to be when I’ve ingested fairly small amounts (20 to 40 grams of additional ) ‘safe’ carbs (as found in nuts, blueberries, or whey product, for example). Be well, all!

  • Sometimes I wish you would just get to the point and save the science for the latter part of video. In ketosis for 2 weeks. I’m going to cheat so I don’t insult the cook. Plain and simple, no science. What do I do after a cheat.I am already a fan and I know after this meal I am getting back to the way I have been eating
    Do a plain and simple ketosis video for dummies. Some of us know it works but do we really need the science on every single video?

  • nah, I cant take 30 percent more calories in ONE meal. Having a real cheat day once in two weeks works for me. Screw those lactins, shmactins. I want a Haagen darz ice cream!

  • I get inflammation and bad pain if I eat anything made with grains. My cheat days are just eating more keto food. I am lucky to have a hubby who just likes good food. I love to cook and learned how to tune our taste buds to really enjoy low carb eating. I don’t miss refined foods.

  • No days off my woe (Keto/carnivore) after an experience similar to Keith. We went to a mediteranean restaurant had a great low carb meal. We saw the desserts… and we had some. About 20 minutes later we both felt our eyeballs quivering and we felt horrible! Haven’t done that again.

  • On day 3 after studying Thomas for a month. So much more information than my last try at keto 7 years ago. Thank you for all of the information with real facts. Made this whole thing so much more natural to follow.

  • I’m on a keto diet since one year, i was 154 pounds I’m 110 pounds now. So when I have an invitation to a party some time I drink a glass of champagne �� or wine �� I can say I like that, but if I drink 2 immediately I feel dizzy ��, my body try hard to get read of this sugar… I’m not use anymore for these kind of processed food or alcohol…. so happy to be slim again following you Doctors, Thank you…�� ��

  • I have been following you for over a year now. And thanks to your channels, I have learned a lot and lost A LOT of weight. I feel SO GOOD and very healthy. When I cheat with any sugary treats, I feel very bad and start getting headaches, and my hot flushes flare up. So, I try not to cheat with sweet goodies. Thank you for the work that you do. And for educating us. I really do appreciate all that you do. I will be 50 in September this year. And I feel more energetic and healthy than I did 2 5 years ago. THANK YOU����������

  • I ate pizza for a cheat day and woke up with huge bags under my eyes, terrible headache and pain in by back around the kidneys. What do you suppose happened? Allergic to gluten? I felt like I had the worst hangover but I had great energy on a run? I feel like it took days to get back to feeling normal.

  • What about all these “Low carb” recipes, Keo cheesecake, Keto bread, and Fathead dough? Are these things keto-legit, or are we kidding ourselves? A big fan of the Keto pizza but would really like to see you take on a fathead dough recipe or a Keto Cheesecake recipe.

  • I find sweets the easiest to avoid (mostly). Since everything tastes super sweet after being keto. If I decide to “cheat” I’ll take one bite of my hubbys cake. Get the taste but hopefully don’t do too much damage.

  • I don’t call them cheat days. They’re reset days. When I think I have stalled in my weight loss, I just start over. In 7 months, I’ve done this twice. Once to celebrate an occasion, I had cake. Once just because, I had two Taco Bell tacos. I fasted the next day, and jumped right back into keto. Didn’t feel bad at all. Next time, I want to plan it and have a great food/meal that I miss.

  • I’m so pathetic I cheat everyday…every morning I put hazelnut creamer in my coffee �� I’m still in ketosis my blood levels are about 1.4 -1.5 everyday my glucose is approx 95-97 I am losing weight I’m 54 179lbs lost 10lbs in the first month. Except for that stupid terrible habit I’m perfect keto. It’s so hard I need to know what others use in their coffee that’s keto to help me get past this…anyone??

  • I have a question..
    Is it ok to have a cheat meal of like chocolate and cakes every sat?
    I attacked the cupboard last sat loool.

    I think once every 2 weeks is ok as I got a lot of ketosis in that space of time but is it ok to do it once a week?

  • I don’t dare cheat. I’m not even tempted. I remember all too well what is was like to be out of control of my appetite. Nothing is worth it.

  • I’m on keto one month, and I just had little bit of snacks(something like chips), and 3 cookies… I feel so sad. I dont know why I did it. I just felt so disappointed that in one month I lost only 2 kilos. While other people lose much more.. I know we are not all the same, but it’s just how i feel now. I dont know should i have a normal keto dinner now or its better to not eat till tomorrow..just water fast.??

  • I think if you do eat out with friends it’s very difficult to eat Keto friendly (at least here in the UK ����) so it’s not cheating it’s accepting the reality of life. I’m surprised there are not many keto restaurants. Hits the profit margins using low shelf life food maybe.

  • I’ve been doing cycical keto for nearly 4 weeks now and last Sunday I decided to “treat” myself to a cheat day. Never again. The following day I was miserable, sluggish and the brainfog returned in full force.

  • But where are the sources you mentioned? Diabetes care and ACV, would be nice to have those sources listed in case we wanted to look at it too. Also why do you have random shots of pizza and non keto food in your videos. I get it when you’re directly talking about it but the pizza seemed so misplaced in this video

  • soo….watching this after having some spicy popcorn….some bag full. I will do a hike and if I hurt…I deserve it…self punishment but nice waterfalls will lessen the pain.lol cup and so if the hike was done almost just after consuming….it would have been burnt up readily.//I do feel much better….lean without much carbs-note to self!
    UPDATE: My run this morning (the next day) sleep-ok but gut and mind felt muddled….clarity was gone and felt like I was bloated. Oddly the run itself was very good as my distance and time was better than normal…less strides also….I attribute this to me…working harder due to my transgressions lol…..for me….to exercise also in the evening helps to keep my furnace lit…as I had lost about 2 lbs in the morning…from the 3 that I had gained from eating extra helping and that darn popcorn. Thought to share-Enjoy your channel.

  • I cheated on a looot of chicken wings with a banana apple shake with some protein powder afterwards. I’m so full and i regretted it ��

  • Thanks for this great information for when you did your Cheat Day. What do you guys think of taking Collagen Powder while doing KETO?

  • A study in 2018 suggested those on a keto type diet may have greater inflammation in the arteries after a cheat, which might be why so many of us feel awful after even a minor cheat like Keiths. https://www.mdpi.com/2072-6643/11/3/489/htm

  • I am currently in the planning stages for a trip to a golf resort for my husband’s 60th birthday this fall. I am scouring the online menus for where to have lunch and dinner each day (I don’t generally eat breakfast.) I am, admittedly, looking at the desserts to see which one has the best “worth a cheat” option and that will be his birthday dinner place. I can stay pretty much keto all week except I will allow myself that one dessert, and we will share it. Thanks for this reminder to schedule the next morning’s activities accordingly! �� You two are much appreciated! ❤️

  • I had a similar experience. My wife made a sheet cake for my birthday last month. I haven’t had cake in several months. I would cut a business card size piece for dessert after dinner for the next 9 days. In the morning, I was staying between 130-140 all that time. Since the gyms were closed, I was walking 6 miles a day and still couldn’t bring my numbers down until I threw the remainder of the cake in the trash��. Since I deal with dawn phenomenon as is, my numbers are usually on the high side. But the first non-cake day morning my numbers were 20 points lower. Well duh!

  • Oh…that does make so much sense! I am constantly amazed, though, how people’s bodies respond so differently. I had a cheat day recently. Only added 1 slice of low gi grainy bread late in the afternoon. This still kept my day low carb, even keto. All BGLs elevated for next couple of days, inflammation (back pain) returned for a few days. So for me I know it isn’t worth it. Maybe later down the track after more weight loss and an improved metabolism I can trial again.

  • There are plenty of delicious low carb/ low sugar birthday cakes recipes to choose from! A piece of such cake won’t mess with your metabolism at allcould be counted as a low carb food, super tasty and healthy for those on keto/ low carb, and those who are not.

  • My cheat days are at least 40 days apart. My last cheat day, June 21 which was my 54th birthday, I felt fine the next day, resumed DB diet and lost all weight in 2 days. The third day, I was fine until the afternoon (around 4 pm). Then I got incredibly nauseous. I tried to take-it-easy and take care of myself, thinking I’d feel better if I ate A LITTLE something bland. So I ate about 1/4 cup of whole-fat cottage cheese. I puked about 15 minutes later. Took it easy rest of day. Went to bed around 8 pm. Felt perfectly fine the next morning and on. Go figure!

  • I had a pork burger with a bun and potato wedges yesterday woke up to see if I was completely out of Ketosis.. Im actually registering at the highest ketones? I did follow up my cheat meal with a Keto Pizza from Papamurphys with olive garlic oil for the sauce.. I dunno but best cheat meal ever haha

  • Cheat days are ESSENTIAL! Otherwise, I could never have stuck to Keto and lost 96lbs. Once a month I eat as much of any meal and dessert I want. It’s heaven. I feel fine the next day.

  • Some food is unhealthy not because of sugar but because of poisonous Waters. Like I always feel I am worse when I eat fatty fish than when I drink nearly sugarfree Coke. I guess the sweetener is unhealthy too. Besides I ate homegrown spinach to it and the fried egg is not freerange, if it was the wolf, hawk, fox and Eagles would eat the hen ( we tried )that almost started to bloom and two days ago I fertilized it with some synthetic white stuff. It taste like some wild plants but does not grow too well. The homemade sugarfree rhubarbwater can evidently give kidneystones but protect from the cancerogen fish. Yes I ate fried food. In butter. Avokado that demand logistiks and red onion that contain carbs. I am really satisfied about to go swim and I cheated with a small tomato. Perhaps the best I did was adding chilipowder and the taste was excellent.

  • I’ve just started the keto diet out of pure curiosity. I don’t need to lose weight but it seems like a bit of a slippery slope for introducing very a restrictive thought pattern about food which can be pretty dangerous for a lot of people. Everything in moderation and I think once you’ve achieved ketosis, people shouldn’t be scared to have things they enjoy from time to time. Life is also for enjoying and there is a lot of enjoyment to be had from food

  • I had the same experience on my birthday. I had bbq ribs and potato salad for lunch and finished with a slice of cake a few hours later. I felt miserable the next day. And it took several days to get my energy level back. I’ll think twice before doing that again. I’m sure it was the volume of food. As I’ve had popcorn occasionally without it affecting me.

  • I was on the Keto diet and I also cheated It was worth it at the time but my wife found out it was with our neighbor and she filed for Divorce so definitely cost a lot in the long run

  • My husband and do “treat” days. They are not a cheat as that is a negative term. We plan treat days out, they are a part of our plan so we are not “off plan”. They are treats, we earn them and deserve them. While we may incorporate some potatoes, low glycemic bread, fresh fruit or rice on treat days, we NEVER do any “sugar” or vegetable oils. Usually we do ok the next day (not great). I will say that this last time we added summer fresh corn on the cob, and my plantar fasciitis flared up for the first time in over a year!

  • Human bodies are not that fragile. Eat cleaner at you will solve all most all your problems.

    These refined “foods” we have made are just poison.

  • Thomas, I have a question. So when you said as you start keto you should have 2-3x the amount of fats to proteins, do you mean 2-3x the amount of grams of fats? Or do you mean you should eat 2-3x the amount of calories derived from those fats.

  • I was thinking maybe just maybe his liver is struggling to bring his blood sugars back up after the insulin brings it down too far. Maybe the high fat high protein ( or meat) is making your liver struggle to work efficiently. I say make sure your getting your 7 to 10 cups of veggies each day to keep that liver healthy:) especially cruciferous;)