The keto diet has become one of the most popular diets for weight loss in recent years. The high-fat, low-carb diet puts your body into a metabolic state called ketosis, which promotes fat burning. However, the restrictive nature of keto can be challenging to stick to long-term.
This leads many keto dieters to implement “cheat days” or “cheat meals” where they take a break from the diet and eat higher-carb foods. But is it a good idea to have a weekly cheat day on keto?
What is a cheat day on keto?
A cheat day (or cheat meal) on the keto diet involves taking a day to enjoy non-keto foods like bread, pasta, desserts and higher sugar fruits. It gives you a break from restricting carbs and lets you indulge in foods you’ve been avoiding.
On a cheat day, your net carb intake will likely far exceed the 50 grams or less that is allowed on keto. This temporarily pauses ketosis and refills glycogen (carb) stores. Once you resume the keto diet after, you’ll enter ketosis again within a day or two.
Can you have a weekly cheat day on keto?
While an occasional cheat day may be fine, having one every week on keto is generally not recommended.
Here are some potential issues with weekly cheat days on keto:
May Prevent Ketosis
The more often you have cheat days, the less time you spend in ketosis. Frequent high-carb intake can prevent your body from becoming efficient at burning fat for fuel.
It can take up to 3-7 days just to enter ketosis after starting a very low carb diet. If you re-fill glycogen stores each week, you may never reach or maintain a state of ketosis.
May Slow Weight Loss
The keto diet promotes weight loss by lowering insulin levels and inducing ketosis to enhance fat loss. However, cheat days spike insulin and inhibit ketosis, which can slow weight loss results.
One study found that introducing higher carb refeed days stalled weight loss compared to a continuous ketogenic diet without refeeds (1).
Promotes Overeating
A planned cheat day may lead to eating more calories than intended. After a week of carb restriction, a cheat day can trigger overeating and difficulty limiting portions of high-carb foods.
In one study, planned cheat meals resulted in higher calorie intake compared to participants who did not schedule cheat meals (2).
May Cause GI Issues
When transitioning in and out of ketosis, you may experience side effects like gastrointestinal distress, diarrhea, cramping or constipation. Frequent carb cycling can exacerbate these issues.
Increased Inflammation
Ketosis has been shown to reduce inflammation for many people. However, cheating repeatedly may cause systemic inflammation to return as your body has to re-adapt each time you re-enter ketosis.
How Often Can You Cheat on Keto?
Most experts recommend limiting cheat meals to once every 2-4 weeks to prevent side effects and stalled progress. However, factors like metabolic health, weight loss goals, and how well you tolerate carb cycling should also be considered.
Here are some general recommendations on cheat meal frequency on keto:
| Goal | Cheat Meal Frequency |
|---|---|
| Weight loss | Once every 2-4 weeks |
| Maintain weight loss | Once every 1-2 weeks |
| Support mental health | As needed |
Tips to Implement Cheat Days Wisely
If you do decide to incorporate occasional cheat meals while on keto, here are some tips to implement them wisely:
1. Don’t go overboard
It can be easy to overdo it on cheat days, leading to GI issues and major setbacks. Have a plan for your cheating and set limits.
2. Time them wisely
Schedule cheat meals for occasions like holidays, vacations or celebrations to prevent impulse decisions. Avoid scheduling a cheat too soon before you reach a goal.
3. Get back on track
After cheating, don’t take it as permission to continue eating poorly. Get right back on your keto diet at your next meal.
4. Choose clean carbs
Opt for cheat foods that provide carbs from natural sources like fruit, starchy veggies, and whole grains instead of processed carbs.
5. Account for calories
Be mindful of calories on cheat days to prevent weight gain. You can use an app to log intake.
Conclusion
Having weekly cheat days may prevent your body from entering or staying in ketosis, slow weight loss, trigger overeating, and cause GI issues. Most experts recommend limiting cheat meals to once every 2-4 weeks.
If you do incorporate occasional cheat meals, have a plan in place and get right back on track with keto at your next meal. Focus on clean carb sources and be mindful of portions.
Rather than scheduling cheat days, it may be better to have cheat meals spontaneously for special occasions. This prevents overly planned poor eating and promotes a more balanced relationship with food.