A day like any other day until they have a morning tea shout at work and there are temptations across the table in the staff room. It would be rude of me not to try something as it looks like a lot of effort went into it. I haven’t had a cheat for a while, it’ll be alright, just one piece of slice.
And it’s delicious
The flavours dance on my tongue and go down easy, I can even see myself heading back for more, but I know I shouldn’t and I do refrain myself so I’ll pat myself on the back at this point. But, I did follow the path of cheating on the Keto diet and there is a part of me that knows I now need to get back on track.
I will let you in on another little secret here too…………….. I’ve cheated before and will probably, no, most definitely, cheat again. What I have learnt though in my time on this diet and many others is that it’s about what I do next that makes the difference.
I try to plan ahead
The Keto diet is a highly effective diet, the body gets to a state of ketosis by starving it of glucose. Glucose is mainly what the body looks for to burn and provide energy. When glucose is not present to burn, the body will turn to any fat stores it has. The chemistry in the body is altered and the body enters a state called ketosis which leads to weight loss and also has the potential of reversing Type 2 Diabetes.
With the knowledge of what is involved in getting to a state of ketosis, keeping to a diet that is high fat, moderate protein and very low carbohydrates, means that I can plan ahead for any upcoming times that cheating on the keto diet may be on the horizon.
I will never turn down the invitation for an evening with friends, maybe a good BBQ with all the trimmings or a night out at my favourite Thai restaurant. With this in mind and knowing that there is likely to be a bunch of delicious options that I am going to want to indulge in and knowing that the carb levels that I will likely consume have the potential to take me out of ketosis, I will do a mini fast leading up to the day in question. To me a mini fast consists of skipping breakfast (which I often do anyway, so I am used to this), maybe a snack (dozen almonds) to tie me over till lunchtime, a simple salad for lunch and a normal keto dinner. I will repeat this the next day for breakfast and lunch and by this stage I will be in a good state of ketosis to have a little cheat night.
Cheat at home
Have a few snacks in the fridge or cupboard at home. Here is a quick and simple list that you can keep at home and some will fit nicely into your handbag, as I do.
- Beef Jerky
- Dark Chocolate
- Pepperoni Slices
- Kale Chips
- Macadamia Nuts
- Cherry Tomatoes
There are many times that we may want a little sweetener while the rest of the household is enjoying theirs. You can buy a number of low-carb options that are ready to eat but you can also make and store a huge variety too. Try some of these desert options, you will be super surprised at how great they are.
Get back on track
‘ve cheated, I’m no longer in a state of ketosis, I’m now going to set myself up to quickly get back on my keto path. It is straight back to intermittent fasting for me, take a look at my article here. I follow a 16:8 rule, that is 16 hours of no calories and an 8-hour window of high fat, GOOD high fat, protein and very low-carb options. The morning routine will consist of my lemon and cider vinegar drink and a black espresso coffee, lunch at about 1pm, maybe a salad with a frittata option and dinner will be a nice piece of steak and a green bean and bacon casserole. I also make sure that I am drinking lots of water or sparking mineral water. This helps flush the body as well.
So am I OK and will you be OK?
Most definitely, I believe. I know I couldn’t constantly refrain from everything all the time and don’t think you should either. The bottom line is that when we have caught ourselves cheating on the keto diet we quickly get ourselves back into a state of ketosis. We know what foods are the best for our keto plan and we know what foods are not. We have foreseen our cheat coming up so have already set ourselves up to succeed and if it was a cheat that took us by surprise, well, that’s OK too, as we know that our course of action now is to eliminate those carbs again.