Tip: Cheat days are a double edged sword, especially if you are on the ketogenic diet. On average it takes 3-4 day to get back into ketosis after eating a single carb heavy cheat meal. Is wasting all your hard earned progress over one meal really worth four days of progress? Instead we recommend planning your cheat meals in advance and using them as a reward system.
Here are a few things to remember when considering your next cheat meal:
- Keep non cheat snacks on hand. Keeping snacks on hand that wont throw you into a downward cheating spiral, is key to overcoming the moments of weakness where your body is telling you to give in.
- Is it really worth it. As we mentioned, if you are doing the keto diet it takes about 3-4 days to get back into ketosis after a cheat meal or cheat day. Is one meal really worth delaying your fitness progress by 3-4 days? In some cases the answer may be yes.
- Cheating delays progress. It takes about 30 days for the body to become fat adapted. This is the state where your body starts using your stored fat as fuel and the pounds really fall off rather quickly.
- A cheat meal can lead to a cheat month real quick. It's a slippery slope. Sugar is 20 times more addictive than some of the most powerful stimulants known to man. Be careful with cheating, it can lead you down a path of regression.
- If you are doing keto, wait. We recommend waiting at least 60 days before having your first cheat meal, if you are really looking to maximize your results. Waiting the 60 days will lead you into a state of fat adaptation and really boost your overall progress. After the 60 days you can schedule in a cheat day or two per month and your body can still stay in the fat adapted state.
- Resist the urge to cheat, and the urge will flee. If you can somehow muster the urge to cheat, and instead make a ketogenic substitute or hydrate, the urge to cheat will flee. Being disciplined is hard, but its possible and it's the only thing that will lead you to a place of better health.
- It gets easier. Like anything requiring discipline, it takes time to develop the proper mindset. You will fail along the way, but continuing down the path of discipline will get you to the final goal.
Don't be too hard on yourself. No one is perfect. If you fail while on the path to your fitness goal, try again tomorrow.
Day 23: Food examples
At this point in the journey you should have a pretty good handle on the keto diet. Make sure to check out:
Try to get in at least 30-60 mins of continuous physical exercise every day.
- Light weight training
- Climbing stairs
- Walking up hills
- Hiking with pack
- Rucking in the city with hunting boots on
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Disclaimer- Nothing contained within this website should be mistaken as medical, health, or fitness advice. We are merely sharing with our users vetted techniques and methods that we have personally used to become more healthy and physically fit. Users should always consult their physician or a qualified nutritionist first before beginning any diet or exercise regimen. There is no substitute for professional medical or nutritional advice. Everything related to fitness and contained within this site is for motivational and educational purposes only, and should not be mistaken for medical or fitness advice.