How to Have Cheat Meals on Keto (The Right Way)
If you're following a ketogenic diet, you may be wondering how to incorporate a cheat meal without completely throwing off your progress.
Here are some tips to help you enjoy a cheat meal while still staying on track with your keto goals:
1. Plan your cheat meal in advance
Decide when you'll have your cheat meal and what you'll eat.
This can help you stay on track with your keto diet the rest of the time.
2. Practice moderation
It's important to remember that a cheat meal is just that - a meal.
Don't let it turn into an all-day binge fest. Stick to reasonable portion sizes.
3. Choose your foods wisely
While it's okay to indulge in your favorite treats, try to choose foods that are relatively low in carbs and high in fat.
This will help minimize the impact on your blood sugar and insulin levels and keep you in ketosis.
4. Make it a special occasion
Instead of having a cheat meal just because, make it a special occasion, like a birthday or holiday.
This can help you feel more motivated to stay on track with your keto diet the rest of the time.
5. Cheat close to exercise
If you're going to have a cheat meal, try to do it before or after a workout.
This can help mitigate some of the negative effects of the extra carbs and calories.
6. Try one meal a day (OMAD) fasting
One meal a day (OMAD) fasting involves eating all of your daily calories in a single meal.
This can help you stick to your keto diet most of the time, while still allowing for the occasional cheat meal.
7. Stay hydrated
Drinking plenty of water can help flush out any excess carbs and sugar from your system and help you return to ketosis more quickly.
8. Don't beat yourself up
It's okay to have a cheat meal every once in a while.
Don't beat yourself up if you indulge – just get back on track with your keto diet the next day.
9. Get right back on track
After your cheat meal, it's important to return to your regular ketogenic diet as soon as possible.
Don't let one indulgence turn into a week-long break from your diet.
Remember, the key to incorporating a cheat meal on a keto diet is moderation.
If you follow these tips, you can enjoy a cheat meal while still staying on track with your keto goals.