How To Get Back On Keto After A Cheat Day

How To Get Back On Keto After A Cheat Day

Following a ketogenic diet can be challenging, especially when faced with temptations and cheat days. While indulging in a cheat day every now and then is not uncommon, it’s important to know how to get back on track with your keto lifestyle afterward. In this article, we will explore effective strategies to help you bounce back after a cheat day and continue reaping the benefits of a ketogenic diet.

Understanding the Keto Diet

Before diving into the strategies, let’s briefly recap what a ketogenic diet entails. The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis. In this state, your body burns fat for fuel instead of carbohydrates, leading to weight loss and improved overall health.

1. Reflect on Your Motivation

After a cheat day, it’s essential to reflect on your motivation for following a ketogenic diet. Remind yourself of the reasons why you started this lifestyle in the first place. Whether it’s weight loss, improved energy levels, or better mental clarity, reconnecting with your goals will help reignite your commitment to the keto diet.

2. Don’t Beat Yourself Up

It’s important to approach a cheat day with a non-judgmental mindset. Beating yourself up over indulging in high-carb foods will only lead to negative emotions and potentially derail your progress. Remember that everyone slips up occasionally, and it’s how you bounce back that matters. Instead of dwelling on the cheat day, focus on the present moment and the choices you can make moving forward.

3. Get Back to Ketosis

Getting back into ketosis after a cheat day requires a strategic approach. Here are some steps to help you transition back into a ketogenic state:

  • Reduce Carbohydrate Intake: Limit your carbohydrate intake to 20-50 grams per day to kickstart ketosis. Focus on consuming low-carb vegetables, healthy fats, and moderate protein.
  • Increase Healthy Fats: Incorporate more healthy fats into your meals to provide your body with the necessary fuel. Avocados, nuts, seeds, and olive oil are excellent sources of healthy fats.
  • Intermittent Fasting: Consider incorporating intermittent fasting into your routine to accelerate the transition back into ketosis. This involves restricting your eating window to a specific timeframe each day.
  • Stay Hydrated: Drinking plenty of water is crucial for flushing out toxins and supporting your body’s metabolic processes. Aim for at least eight glasses of water per day.
  • Exercise Regularly: Engaging in physical activity can help deplete glycogen stores and speed up the process of getting back into ketosis. Incorporate both cardiovascular exercises and strength training into your routine.

4. Plan Your Meals

Meal planning is a key component of a successful ketogenic diet. After a cheat day, take the time to plan your meals for the upcoming days. This will help you stay on track and avoid impulsive food choices. Focus on incorporating a variety of low-carb vegetables, high-quality proteins, and healthy fats into your meals.

5. Stock Up on Keto-Friendly Foods

Having a well-stocked pantry and refrigerator with keto-friendly foods is essential for staying on track. After a cheat day, make sure to replenish your supplies with keto-friendly staples such as:

  • Eggs
  • Meat and poultry
  • Fish and seafood
  • Low-carb vegetables (spinach, broccoli, cauliflower, etc.)
  • Healthy fats (avocado, coconut oil, butter, etc.)
  • Nuts and seeds

6. Seek Support

Embarking on a keto journey can be challenging, but having a support system can make a significant difference. Connect with like-minded individuals who are also following a ketogenic diet. Join online communities, attend local meetups, or seek guidance from a registered dietitian or nutritionist specializing in the keto diet. Sharing your experiences and challenges with others can provide motivation and accountability.

Frequently Asked Questions (FAQ)

1. Can I have cheat days on a ketogenic diet?

While it’s generally recommended to avoid cheat days on a ketogenic diet, occasional indulgences are not uncommon. However, it’s important to have a plan in place to get back on track afterward.

2. How long does it take to get back into ketosis after a cheat day?

The time it takes to get back into ketosis after a cheat day can vary from person to person. It typically takes 1-3 days of strict adherence to a low-carb, high-fat diet to re-enter ketosis.

3. Can I use exogenous ketones to speed up the process?

Exogenous ketones can be used to increase ketone levels in the body, but they do not necessarily speed up the process of getting back into ketosis after a cheat day. It’s best to focus on following a strict ketogenic diet to naturally transition back into ketosis.

4. What are some keto-friendly snacks I can have after a cheat day?

After a cheat day, opt for keto-friendly snacks such as:

  • Hard-boiled eggs
  • Beef jerky
  • Cheese slices or sticks
  • Olives
  • Almonds or macadamia nuts

5. Can intermittent fasting help after a cheat day?

Yes, intermittent fasting can help accelerate the transition back into ketosis after a cheat day. By restricting your eating window, you can deplete glycogen stores and encourage your body to burn fat for fuel.

6. How can I prevent future cheat days?

To prevent future cheat days, it’s important to identify the triggers that lead to indulgences. Plan your meals, have keto-friendly snacks readily available, and find alternative ways to cope with stress or emotional eating.


Getting back on track after a cheat day on a ketogenic diet is entirely possible with the right mindset and strategies. Reflect on your motivation, don’t beat yourself up, and focus on transitioning back into ketosis. Plan your meals, stock up on keto-friendly foods, and seek support from others. By following these steps, you can continue reaping the benefits of a