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In the world of dieting and nutrition, we often hear of "cheat day" or "cheat meal" to allow for some food flexibility and to indulge in food or beverages that interest you occasionally. .
In fact, one could argue that the inclusion of an occasional cheater helps to promote food observance, so that people who follow relatively strict diets do not feel helpless, which helps to reduce the risk of excessive consumption of alcohol.
So, can you cheat when you're on keto without canceling all your hard work?
You can, but maybe a better way to think about your cheating is like a meal– not a whole day.
Regardless of the diet, there is no problem with an occasional supplement. A few glbades of wine, some chocolate cookies or a large meal in the restaurant will not cause long-term damage. If you resume your usual diet with your calorie controlled diet, it is literally impossible to gain anything other than the weight of the water. short term.
The difference between a regular diet and a keto diet is that for the keto to be maintained, it is necessary that the intake of carbohydrates is relatively low, up to 50 g of total carbohydrates or less. If you enjoy a cheat meat, or a whole day of cheating, the possibility that your carbohydrate consumption is kept as low is minimal.
As such, you will stop burning ketones as the main fuel and you will burn glucose again.
If your cheat is important, or if you eat a lot of carbohydrates for a whole day (pizza, alcohol, desserts, for example), you will also replenish an element of the glucose reserves in the liver and muscles. This means that when you want to return to your keto program, it will take you at least a day or two to deal with the extra carbohydrate you have stored and return to ketosis, which is usually not a nice transition. . You are likely to crack carbohydrates and feel a headache as your body alters its metabolism to burn ketones and feels pretty tired and lethargic.
Although such, a cheater may not cause any particular fat gain, but you are also likely to see an increase on the scale thanks to the extra carbohydrate water weight. This weight in water usually takes a few more days to move when the body stabilizes after a switch in ketosis.
As a general rule, a whole cheat day is a recipe for disaster for any diet. You can eat a lot of calories a day, which will probably not benefit a diet that you are trying to follow.
On the other hand, a single cheat meal can help control your overall intake and if you are focused on your carbohydrate intake, you may even be able to stay in ketosis.
Which brings us to a sneaky way of cheating with a keto diet …
Ketosis depends on a low carbohydrate intake. This means that if you change your perception of a fraud by choosing a low-carb burger and veggie chips instead of a high-carb burger and fries, or a chicken curry less rice (high-fat meal minus carbohydrates), you may be able to cheat and maintain ketosis.
You will have to be strict in your food choices and be strict in order to avoid fries and pasta, milk chocolate and white flour cakes, but this is not impossible. It all depends on how important you are to your diet or how much you really want to cheat. More importantly, remember that it's just one cheater meal, not a whole day of cheating.
Susie Burrell is a nutritionist. Continue the conversation on Twitter @SusieBDiet.
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