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There’s a lot of talk about cheat days on the keto diet. Some people say that you should never have them, while others believe that cheating once in a while is OK and even healthy. So what’s the verdict? Is it really possible to have a cheat day and still lose weight on the keto diet? Let’s find out!

Cheat days can be good for you.

Once you’ve been on the keto diet for a while, it’s OK to have a cheat day. Cheat days can help you stay on track, and help your mental and physical health. Keeping your body in ketosis is important when trying to lose weight. However, it’s also good to include some healthy carbs into your diet once in a while. A cheat day can mean different things to different people. For some people, it means eating bread or pasta, for others, it means having ice cream or chocolate cake. The important thing is that cheating doesn’t happen too often because of the negative effects on your health. Feeling guilty about what you ate and feeling deprived by not being able to eat those foods again will cause stress and anxiety. This could contribute to a later binge eating problem if you’re not careful. Suppose you decide that this isn’t a good idea, no problem! You can keep making sure your meals are well-balanced without focusing on special diets or recipes.

How often should you have a cheat day on keto?

Keto is a high-fat, low-carb diet that can be very effective for weight loss and improving health. However, the strictness of your keto diet and how you choose to approach cheat days can vary, based on your goals and how you feel while following the diet. A weekly cheat day can be helpful for those who are just starting out with a ketogenic diet, as it helps them ease into their new lifestyle without feeling deprived. For more experienced keto dieters who have been eating this way for years, a weekly cheat may not be necessary or even desired anymore. It all depends on what works best for you!

How to plan a cheat day while on Ketosis?

When you plan a cheat day, keep it simple and reasonable. You should eat a variety of foods, including healthy ones and junk food in moderation. Here are some guidelines: Don’t eat too much! If you’re on a ketogenic diet, it’s probably because you’re trying to lose weight, so it’s important not to go overboard with your cheat day meal plans. When you’ve worked hard to lose weight and feel good about the way your body looks, don’t undo all that work with a big binge. Keep in mind that some foods are better choices than others when it comes to adding them back into your keto diet. Avoid grains and excess carbs as much as possible while still eating enough calories from good sources. Keep your energy levels consistent by ensuring that you eat the right foods throughout each day.

Is chocolate OK on a keto diet?

There is a lot of debate on whether or not chocolate is keto-friendly. While it’s true that chocolate is high in fat, which is great for keto, the issue with chocolate arises when you look at the ingredients. While many of the best chocolates contain no added sugars, most commercial chocolates have added ingredients such as milk, soy lecithin, and palm oil—all things you want to avoid on Keto. This includes dark chocolate as well! However, there are some good options out there if you’re willing to put in a little extra effort (and spend more money). You can find high-quality keto-friendly dark chocolates from brands such as Bulletproof and Lily’s Sweets but their prices reflect this fact! If you’re looking for something a little cheaper then I recommend going with Lindt & Sprungli’s 85% cocoa bar. If all else fails then just eat some sugar-free gummies instead!

Can you eat junk food and still be in ketosis?

Yes, you can eat some junk food and still be in ketosis. That’s because your body is highly adaptable and can utilize most foods for fuel. The only foods that will make you lose ketosis are starchy carbs like bread, pasta, and potatoes. The number of carbs you eat will affect your results: If you want to stay in ketosis while eating fast food or snacks a few times per week, then go ahead! Just keep in mind that high-fat meals generally take longer to digest than low-fat meals (about 6 hours vs 3 hours). So if you have a cheat day planned on Friday night and it includes pizza make sure the rest of your week is extra low in carbs. The goal here is that by bedtime your blood sugar levels are back down where they should be for optimal fat loss results (not crashing). Also, keep an eye on how much protein and fat make up those meals, too much will prevent weight loss as well!

Is there a “healthy” way to splurge on the keto diet?

If you’re looking for a way to splurge on keto, there are several things you can do in moderation. Avoid processed foods. Packaged foods that contain added sugars and unhealthy fats aren’t part of the ketogenic diet, so it’s best to avoid them when possible. Eat healthy fats. Some fats are better than others when it comes to health and weight loss, so don’t be afraid of coconut oil or avocado! In fact, these delicious treats may help prevent overeating because they fill you up faster than other types of food. When it comes time for dessert on your cheat day or even just an afternoon snack, reach for dark chocolate with at least 70% cocoa content instead of cookies or cake! It’s still high in sugar but won’t sabotage all your hard work building up those muscles while following this nutritional plan consistently throughout each week.

How do I recover from a cheat day on keto?

You’re probably wondering how long it will take you to get back into ketosis after a cheat day. The answer depends on how much sugar and carbs you ate. If you ate less than 20 grams of net carbs per day and consumed less than 100 grams of total carbs per day for two weeks prior to your cheat day, then getting back into ketosis may be as easy as skipping one meal (for example breakfast). If the opposite is true (more than 20 grams net carbs or more than 100 grams total carbs), it may take up to two days for your body to begin burning fat again. Regardless of what happens during those first few hours after your cheat day ends, there are several ways that can help speed up the process. The first is to start moving. A walk around the block or a light jog can help kick-start your body’s fat-burning process. This is because exercise helps release energy that has been stored as fat cells in your body. Secondly, drink lots of water, at least 10 ounces per hour to prevent dehydration and promote digestion. Last but not least, eat healthy foods that are high in fiber and protein (such as nuts). The combination of these things will help get you back into ketosis faster than just trying to wait it out alone.

You don’t need to punish yourself if you want to enjoy your favorite foods.

You can have a cheat day without breaking your keto diet, as long as you make sure to keep track of how many carbohydrates and calories are in what you’re eating. How often you have a cheat day depends on your goals for the ketogenic diet, but most people only allow themselves one per week or so. For example, if someone is trying to lose weight and is on a high-fat, low-carbohydrate diet that allows them about 20 grams of net carbs per day (50 grams total), they would allow themselves around 30 net carbs for their weekly cheat meal. Eating more than this could cause weight gain instead of loss! The USDA provides an extensive list of all types of food that have been measured by nutritionists so it’s easy enough just to search for those items at the grocery store when preparing meals.

There’s no need to feel guilty about having a cheat day, especially if you’ve been eating keto for a while and have lost a lot of weight. The key is to not make it your everyday routine! If you’re looking for other ways to cut back on calories, check out our guide on how carbohydrates affect our bodies.


Nick KarvounisKeto Fitness Coach

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