Ketogenic Diet

Low Carb & Keto Cheating

To cheat or not to cheat? That is the eternal question.

Almost everyone is occasionally tempted a?? are you? This five-part guide will help you think through low-carb cheatinga?? and if you do decide to cheat, it will help you do it smarter.

  1. Bad and Less Bad Reasons to Cheat
  2. Side Effects of Cheating
  3. Cheating Without Cheating
  4. Cheating Smart
  5. Getting Back on Track a?? Fast

1. Bad and Less BadA?ReasonsA?to Cheat

Why cheat? Some reasons are better than others.

Bad reasons

Politeness or wanting to fit in

Aunt Martha will get over it when you skip her gooey dessert. Your dining companiona??s surprise when you swap out potatoes for extra veggies is typically fleeting. Dona??t overplay othersa?? interest or investment in your personal dietary choices.

Remember, people are usually wrapped up in their own experience and quickly move on from yours.

However, some people do get overly curious about your food choices. When that happens, be ready with a line like, a??Ia??m sorry, I have a sensitive stomach.a??

You probably wouldna??t worry about what people think of you if you could know how seldom they do! Olin Miller

Impulsivity

An impulsive reach into that bowl of candy is an unsatisfying cheat. A last minute decision to eat a few of those cold French fries on your kida??s plate is rarely that satisfying.

Planned cheating can empower a?? random cheating undermines. Be true to yourself and stick to your cheating plan.

Bad Planning

Grabbing a mediocre two-day-old sandwich from a gas station is a wasted cheat. Anything worth cheating on yourself for is, by definition, delicious. That stale sandwich is not.

Keep quality low-carb emergency food in your car, purse, or briefcase so you never cheat because you are starving.

  • For tips about on-the-go low-carb foods, check out ourA?travel guide.
  • For great snack ideas, check out ourA?low-carb snack guide.
  • For how to eat at restaurants and eateries, check out a??How to Eat Low-Carb When Dining Outa??.

Less bad reason

To stick with low-carb long term

A low-carb lifestyle lasts forever a?? if you go back to your old ways, the unwanted illness or pounds will creep back into your life.

Although it sounds counter-intuitive, occasional, deliberate cheating can help some people stick with their low-carb lifestyle forever. Herea??s how:

  • Knowing you can cheat occasionally reduces the feeling of deprivation.
  • Planned exceptions can help keep you from feeling deprived of a favorite indulgence.
  • Deliberate cheating gives your diet a bit more variety and makes you more flexible.

Most of us dona??t have to be perfect. Cheat consciously and then immediately return to the healthy low carb lifestyle you love.

To take advantage of rare opportunities

Your favorite dessert a?? pumpkin pie a?? made just once a year by a dear family frienda?? perhaps this is a time to make an exception to your no-dessert rule.

Or that carefully spiced pyramid of couscous, served with stewed meat on your once-in-a-lifetime trip to Moroccoa?? again, perhaps this is a worthy exception (if you like couscous).

Cutting yourself some slack to savor unique moments or unique flavors is probably a good use of your a??cheating allowance.a??

But keep in mind that birthday cake in the break room is not a rare or special occasion.

2.A?Side EffectsA?of Cheating

So, there are bad and better reasons to cheat. What are the typical side effects of cheating?

Hunger and cravings

Carbs make you hungry. You know this if you have given them up for any meaningful period of time. Cheating means inviting hunger and cravings back into your life.

Proceed with caution a?? you could end up in trouble.

Weight gain

Cheating nearly always leads to immediate weight gain. First, carbs put your body back in fat-storing mode. Second, carbs can lead to hunger and cravings hence you eat more. Third, the water weight associated with high-carb diets returns.

Want to look and feel your best? Cheat rarely and carefully.

Blood sugar spikes

If you are keeping diabetes at bay with your low-carb diet, cheating is generally a bad idea. When you eat carbs, your blood sugar can spike to dangerously high levels. Every time this happens you increase the risk of long-term complications like blindness, dementia, amputations, etc.

On the other hand, every time you manage to avoid a cheat, youa??re one step closer toA?reversing your type 2 diabetes.

For those with diabetes or prediabetes, the price of cheating may be too high.

Sickness and acne

For some of us, cheating can lead to dramatic and fairly immediate setbacks a?? bloating, stomach upset, gas, or even seizures (if you haveA?epilepsy). Some people getA?acneA?and other types of skin trouble, too.

If this happens to you, is cheating really worth it?

Feeling bad

One of the most annoying effects of cheating is that you often dona??t feel great after having cheated. In addition to weight gain, blood sugar spikes and so forth, your mood can suffer a?? enthusiasm, focus, and confidence fall.

This is tough a?? and with hindsight, makes the decision to cheat seem questionable.

Addiction

For those of you who are sugar (or carb) addicts, ita??s really dangerous to cheat. Sugar addiction is real. Most scientists agree that sugar is psychoactive a?? it triggers the reward centers in your brain (similar to other addictive drugs). As a result, relapse can be immediate.

What can happen when an alcoholic grabs just one drink? The same can happen to a sugar addict, and you may end up going off the rails. Moderation is not an option for some, and the only safe choice may be complete abstinence.

For more on how to manage food addiction and compulsive eating,A?check out our video course with Bitten Jonsson.

Cheating on yourself

Finally, leta??s be clear about what cheating means. Simply put, a??to cheata?? means:

    • to take something fromA?someoneA?by breaking a rule; or
  • to preventA?someoneA?from having something that he or she deserves or was expecting to get.

Remember this: when you stray from your low-carb lifestyle, theA?someoneA?who loses out is you. You are not cheating on a??a dieta?? a?? you are cheating on yourself.

3.A?Cheating Without Cheating

Is it possible to cheat without guilt or bad side effects? Certainly. These tips will teach you how to cheat without cheating.

Make low-carb substitutes

Dying for some pizza? Before digging into an unhealthy and probably mediocre pizza that will make you bloated, how about eating theA?delicious and healthy low-carb pizza?

Jonesing for some bread? Skip the blood sugar spike from a traditional loaf and instead eatA?this totally awesome low-carb breadA?instead!

Crave dessert? Before going for unhealthy options, tryA?fat bombs,A?frozen treats, andA?brownies! Youa??ll love them.

There are more fantasticA?low-carb recipesA?for many of the comfort foods you crave. Cheat by eating these substitutes and youa??ll enjoy fantastic flavors without the guilt. Thata??s cheating without cheating.

Cheat your mind with this delay tactic

Tempted to eat that chocolate croissant on the breakfast buffet? Tell yourself, a??I can have it, Ia??m just going to eat something else first.a?? Then, load up on scrambled eggs and crispy bacon and other low-carb favorites. Eat as much as you want. What happens? Your croissant craving is so diminished you dona??t even want it anymore. Well done!

Tempted to eat dessert at the dinner party youa??re attending? Tell yourself, a??Ia??ll wait and have chocolate when I get back home instead.a?? Later, at home, time has passed and your food environment has changed a?? youa??re no longer watching friends inhale a tempting dessert. This reduces your urge for something sweet and makes it easier to skip the chocolate a?? and dessert a?? entirely!

These are examples of the mind games many of us play to avoid cheating. They work. Use them to help yourself stay on-plan.

If you really want to stay away from cheating a?? if you have a sugar addiction for example a?? use this classic tool. Tell yourself that yes, you can have what you want a?? tomorrow. Absolutely not today, but tomorrow you can have it.

Of course, tomorrow youa??ll use the same tool.

Cheat your cravings with low-carb snacks

Low-Carb Snacks Guide

Feeling hungry and crave carbs? Having low-carb snacks at hand is a great way to kill those feelings before they overpower you.

Bring low-carb snacks such as walnuts, macadamia nuts or Babybel cheese with you at all times. When a craving strikes, act quickly and eat low-carb food before you cave into high-carb temptations.

For more great snack ideas, check out ourA?low-carb snack guide.

If intermittent fasting, cheat with fat

Coffee

If you are fasting intermittently it can sometimes be a little hard to get through the day without eating. If you find yourself tempted to break your fast before you planned to, do it with pure fat a?? coconut oil or butter in coffee or tea are great choices.

Doing this will take the edge off your hunger without knocking you out of the fat burning state intermittent fasting delivers.

4.A?Cheating Smart

While we dona??t encourage cheating, we do want you to cheat in the smartest way possible if you do. Cheat smart with these nine tips:

Cheat deliberately

Be in charge and cheat consciously. You are cheating on yourself, so cheat in the best way possible. Do you do better with a strict daily regimen with an occasional day off? Or, will you feel less deprived with a small, daily off-plan indulgence? Can you maintain weight while cheating twice a week? Know thyself.

Writing down your intentions can help. Try this:

  • Keep track of your cheating a?? write down when you cheat and what happened. A log will help you gauge how much you are cheating and understand the side effects.
  • Set clear rules about the frequency and type of cheating you will and wona??t allow. Write them down and post them in the kitchen.

Cheat with foods that are not high in carbs

This one is obvious, but so many people miss it. Cheat with the least bad choice possible. If you must eat regular pizza, thin crust is better than thick.

If you have decided to splurge on dessert, is there a cup ofA?chocolate mousseA?or piece of cheesecake that will be lower-carb than that slice of frosted layer cake? All three are sweet, but the mousse and cheesecake contain more fat and fewer carbs than frosted layer cake.

Just because you are cheating doesna??t mean you have to throw all caution to the wind. Minimize the damage.

Cheat with small portions

 

When eating carbs, the less carbs you eat, the better. If you decide it is worth it to eat something off-limits, how about a taste a?? just one bite?

For example, if you crave a sweet finish to your meal, a bite of someone elsea??s dessert is a better choice than ordering your own. And ordering one dessert to share with your companion is better than ordering one for each of you.

Dona??t be afraid to leave sugary or starchy cheat foods on your plate after just one or two bites. Go ahead a?? waste the rest without regret. Finishing a carb cheat when you dona??t really want it is not smart.

Cheat after a meal

Yes, your grandmother was right when she insisted you eat that chocolate chip cookie after you finished your lunch. The timing of your foodA?really does matter.

Starting with healthy low-carb dishes reduces your appetite for the bad stuff so you will cheat less. Additionally, eating protein and fat first slows down the absorption of glucose into your blood and reduces the intensity of your blood sugar spike.

Cheat late in the day

Stick with your low-carb lifestyle during the day and only consider eating carbs after dinner. This helps in two ways a?? it limits the window for cheating and keeps your body in low-carb mode for the majority of the day. If you are taking advantage of mild ketosis, cheating late maximizes the time you spend burning ketones.

Cheat with less sugar

Once adapted to low-carb eating, your tastes change a?? especially your sensitivity to sugar. Sweet treats that used to taste just right will now taste too sweet. Take advantage of this natural improvement in your palatea??s sensitivity. Go darker on the chocolate; put less sugar in your yogurt.

Whatever it is, when it comes to sugar, less is more.

Cheat with added fat

Dilute the carbs! Add butter to bread, cream to peaches, and cheese to crackers.

If you pair your carb cheat with delicious fats you will eat less of the carb yet feel more satisfied. Plus, you will slow down the absorption of glucose into your blood and reduce the resulting blood sugar spike, which means lessA?insulin, less hungera?? all good.

Cheat with food that matters to you

Make your carbs count. Dona??t settle for that ordinary, supermarket-made lemon square your neighbor brought to the potluck. Instead, wait for your favorite a?? a sliver of lemon meringue pie a?? from the corner bakery.

Choose what you love and save your cheating for exactly that.

Cheat before or after activity

Cheating before or right after vigorous activity is the least bad time to cheat. If you eat carbs before a workout, your activity will burn off some of them so they dona??t make it to your fat stores.

If you cheat immediately after a workout, your glycogen stores are depleted so some of the carbs you eat will replenish glycogen rather than convert to fat.

Dona??t over-estimate the effect of exercise thougha?? ita??s not as important as most people think. While activity can reduce the damage of occasional cheating, you simplyA?cana??t outrun a bad diet.

5. Finally:A?Getting Back on TrackA?a?? Fast

When it comes to cheating an old saying applies a?? Get right back on the horse! When you have cheated, even if you broke your own rules, dona??t beat yourself up. Remember that it sometimes happens to everyone a?? yes, everyone. So just get right back on the low-carb track.

Herea??s how:

Anticipate extra hunger and cravings

Prepare yourself for the extra hunger and extra cravings that typically come after cheating. Double down, recommit, and dona??t look back. You can do this!

Learn from your cheat

Analyze the situation that led to cheating. Understanding your craving triggers and eating behaviors can help you avoid future setbacks. It is a process a?? keep learning and improving.

Forgive yourself

Beating yourself up for having cheated is not helpful. Be kind to yourself. Low carb, like life, is a journey a?? detours do happen. Dona??t sweat the small stuff. Keep your eye on your long-term goal and return to low carb with confidence.

This not only helps you feel better a?? it also helps you succeed. Feeling bad just diminishes willpower and makes it easier to fall for more temptations, in a vicious cycle. Instead aim to forgive yourself instantly. Ita??s done, ita??s over, it was a small thing in the grand scheme of things.

Feel good, knowing that youa??re back on track now a?? thata??s all you can do, and ita??s all that matters.

A final word

Remember a?? cheating is a tool. Like any tool, it can help or it can harm. Maybe cheating isna??t right for you. Maybe it is. But if you do decide to cheat, do it smart. Develop great habits with deliberate exceptions.

And if you do decide ita??s time for an exception, then enjoy every bite!

Source: dietdoctor.com

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