@ChuggityMuggs1Yes, that statement threw me off guard too. It must be an inside joke or we are being too sensitive😉. There's been nothing but support and love from Thomas on his channel.
Sometimes I think I want sweet stuff or a piece of candy and when I have it, I find it doesnt even taste good , it is almost too sweet and then I'm mad at myself for doing it.
This happens to me, too. Although, when I have Reese's Peanut Butter Cups, they're always amazing! Even with a lower tolerance for sugar and it's sweet taste, I will always love peanut butter cups. :P
@@godisgood2011able I eat stuff bc i remember how it used to taste and i remember i loved it...like the Peanut butter cups or a few M and Ms and it just doesnt taste the same. Which is fine. I shouldn't be eating it in the first place lol.
It's weird, but I used Stevia liquid in drinks and my ACV at first. Now even that seems too sweet, so I'm sweetener free now as well. Which is awesome to me, because I've lost my sweet tooth it seems. I have no cravings for sugars or substitutes, except that I do like the odd few pieces of plain (dark) good quality high cocoa content of chocolate, especially the more bitter (and cheaper) cooking type.
I love how you help us to not develop obsessive eating disorders! That's going above and beyond the main thrust of your channel, and I for one appreciate it! Thanks, Thomas.
I stayed keto, but binged recently and wanted to do a 72-hour fast right after. This was just Sunday this video came and perfect timing you literally made me cry. Definitely get into the emotional side of it! ❤
I had an emotional binge of carbs and alcohol and felt bloated and down on myself. Next day I went to my Brazilian Jit Jitsu (beginner) class and worked up a sweat and felt emotionally better, by the way I'm in my 50's and this was a gift to myself :) I still have to work on the 3 pound weight gain from this binge however I'm more aware of my emotional food attachment and loving the emotional and physical boost from my BJJ. Thank you Thomas you are a life saver keep the knowledge coming.
I am keto/intermittent fasting lifestyle 98% of the time. When I visit family...they are totally anti-keto...one relative gets furious if I even say the word. So, I just know when I visit, I eat bread, pizza, pie, candy, ice cream, etc... I accept the fact that that is a time of being out of ketosis. A few days later, I am home, and back to keto/intermittent fasting...a week later my weight goes back to normal. That's my keto lifestyle, no guilt or shame...just the way it works, and is satisfying...if there is something I would like to have cheat wise, I use that period of time to eat it. God bless!
You telling us that having a cheat meal is fine and it’s okay to fall off the wagon sometimes gives us more strength than you can imagine. It’s me acknowledging with everyone else that it’s okay and it’s only human. Thank you for taking away my guilt and helping me get back to my keto. You’re amazing. We really appreciate this kinda content from you and would continue looking forward for more every single day. Have a good day. 🌻
I have been doing regular KETO for the last 2 months, lost 20 pounds. But Yesterday I did excessive fasting which end up making me super hungry today. Instead of going to the gym I ended up in McDonald's and had my first cheat meal after 2 months of KETO. I was so stressed and upset, but after watching this video I feel great. Thank you so much for making this video, it really helped me. Emotions are a great factor when it comes to being healthy. Now I am just going to go back to my healthy habits again.
Celebrated 51 bday with a juicy cheeseburger, fried zucchini, Prosecco and cheesecake last night. I feel great this am. No bloating! Plan on a long walk today, gardening and back to clean eating. Cheers!
Hands on my heart, you're right on TIME!!! Just had a cheat meal yesterday and it was HUGE lol recovered from it, no bloating.. all good All systems are back online. Thanks Tom! Best regards from Egypt :)
@@lifeoffinn9820 After the last cheat meal, i would usually fast for 18 hours, drink a large glass of lemon water +1 Tbsp of ACV, then on the 19th hour i woukd drink a glass of bone/chicken/meat broth with 1/4 Tea spoon of Himalyan salt with fats and protien. Works wonders for me honestly.
Thank you so much for this! My 82 year old neighbor kept us up late last night eating and drinking LOL!! I was just getting ready to do a HIIT session on the treadmill and thought I'd watch this video first. Just back on track and not obsessing.
I definitely needed a video like this, some people from my job brought me desserts for my birthday. Lost 30 pounds so far doing keto and thought I deserved 1 day to celebrate my progress.
This video was meant for me today I just broke down after a month keto 22lbs down and inches I ate two bowls of Captain Crunch and a cheese quesadilla it was bad but now I know how to bounce back cuz my initial idea was to fast
Great tips! 🙌 A cheat meal causes so many crazy emotions. This helps me feel like it’s not the end of the world when I have a cheat meal (or day 🤦🏻♀️) Im always so tempted to do a major fast the next day but I feel like that borders the line of an eating disorder. Your videos are always perfect with timing. I had a cheat meal yesterday. Wanted to fast but did hiit instead for my morning workout and now feel amazing. Watching your video helps me know I made the right choice 👌btw my mind is blown by the chromium and insulin. Definitely going to look into buying some. Seriously, so glad I watched your video today!
Powerful teaching and encouragement from a point of facts and wisdom of experience. Thank you, Thomas... your teaching is making a dramatic difference in my own life, health and well-being.
😭 I was gonna cheat tonight but instead I had a little yogurt with blackberries and Keto granola with added stevia and vanilla. It hit the spot! Thanks for the info!
We really went overboard with our cheat meal last night at the Cheesecake Factory! Two weeks ago we eliminated all alcohol and started a keto carnivore eating plan. We have been doing great, no cheating and no cravings. But yesterday was my birthday and my fiance took me out to dinner, and we had already decided it was going to be a cheat meal. We went to Cheesecake Factory and started with Diet Coke with lime and spinach artichoke dip with chips. And of course that delicious bread. We had two servings of bread. My fiance had the fettuccine alfredo and I had the meatloaf and mashed potatoes with gravy. And we split a piece of cheesecake. We brought our leftovers and another piece of cheesecake home and finished all of that off for a late-night snack! Today we are back on track but we can really tell that we ate junk yesterday. We will Fast most of the day today with lemon water. And we'll have some electrolytes. And probably for dinner we will probably do ground beef and eggs and maybe a vegetable.
Good advice! Thanks! When I have a restaurant meal that's a cheat, it's usually on a Saturday, so I follow strict clean keto on Sunday, then do a fasting day (OMAD or 36 hr) to get back into deep ketosis. Throw some exercise in there, too. It's all planned, so not reactive, but I think it's great that you mention that about eating disorders!
NoSalt (etc.) is going to be your best deal on potassium. It's cheap. Just add it to your food along with salt (and, you won't use as much salt.) Eating a bunch of celery doesn't hurt either. For some reason, raw celery goes will with chili (no beans.)
Thank you Bro.... You are helping me becoming a better father and husband... Doing IF since 5 Months and Keto since 2 Weeks... I was not fat... I was depressed... That went away.. I love life again.. Thx 2 your work
I just filmed my first Cheat day off keto in 4 months! I actually ended up dropping a pound the day after, haha. I did a depletion workout beforehand and did fast the morning after! I also agree Chromium is a great supplement.
It's weird because I had a cheat day yesterday. Ate all day badly instead of primal omad and all day today I've had horrible anxiety and cold sweats. I honestly am glad I had the pie. It was yummy. But I feel like this has really shown me the bad effects of the unhealthy food and it'll deter me even more from cheating
Time code 9:00. Great advice and THANK YOU!!! for making this point. So many people misunderstand the psychology of food and risk replacing one form of dependency for another. Don't create a fasting habit that will trigger from a cheat meal. Like Thomas said: "Fasting is where you are in control, not where you're being reactive" - "Fast on your terms, not on your emotional disconnect cheat meal terms". So much great information on the internet these days, but Thomas DeLauer - in my opinion - is a person that has lived what he teaches and cares about people and their health from a total body and mind perspective. Fasting is great and taking into account habits and triggers is very important as we adapt and change our eating habits. Thank you Thomas for all the great advice!
For my 60th B day…6 donuts back to back, spaghetti, garlic bread…put on 6 lbs for that gluttony. Lost it all within 4 days. Totally worth it. No adverse stomach issues
I've had one cheap meal. Never more. It was my jobs Christmas party. I had 6 boneless wings and 4 Budweisers. I gained 4 pounds and completely stalled a consistent weight lose. It took over a week to start losing again and almost as long to feel right again. I'm not even tempted to cheat again.
This was great advice on how to deal with a dietary indiscretion. While one cheat meal may induce hyperglycemia and hyperinsulinemia, the real danger of cheat meals are not these transient states. The real danger of a cheat meal is that it may rekindle addictive behaviors surrounding the consumption of carbs and sugars - the very things that made you obese and/or diabetic in the first place. This is why, if cheat meals do occur, they should occur very INFREQUENTLY. If you have more than one cheat meal a month, you are almost guaranteed to relapse into your old obesogenic habits. Furthermore, if you are coming from a high carb/high sugar way of eating, you should be ultra strict with yourself for, at least, the first 6 months. No cheating allowed. After that point, if you do have a dietary indiscretion, at least you will have given yourself enough time of abstinence where those foods are not as addictive as they used to be. In observing many low carb dieters, the one thing that almost guarantees failure, from my observation, are those who cheat too early into adopting the low carb diet, and those who schedule cheat meals every week or every two weeks.
OK! Got it! Most times that I have had a "Cheat Meal" the next day is a normal fast day for me anyway, so I have not reacted, simply resumed the program already in progress. Thanks Thomas! You are the best!!
My ‘cheat meal’ over the long holiday (at my house, we have Christmas, New Year’s, and 3 birthdays to celebrate within 30 days) 🤣 ..was to thoroughly enjoy all the Healthy recipes that were decadent (cheese cake, homemade icecream, steak, oysters, etc..) that were still Keto. I probably doubled my calorie count and I didn’t lose any weight, but not gaining any while staying in ketosis was a boon for me. It felt like I cheated, but the payback was not bad at all. 😊
Ditto. The foods I love nearly all seem to be keto friendly. I suppose that's pure luck. I'm not even missing breads anymore, almond and/or coconut flours, chia seeds etc. are great replacement ingredients if you are prepared to spend the time you'd go to the shop/store by making your own substitute. I've now also discovered I LOVE cooking, and baking. Just today for lunch I've made a cauliflower mash (with spinach wilted in ghee), broccoli, cabbage,green beans and a chicken breast. Meanwhile, whilst this was cooking, I've made tomorrow's dessert of chia seed chocolate pudding, layered with strawberry and Greek yoghurt, topped with chopped walnuts and brazils (see flav city). It's setting in my fridge now. And all in around 30 minutes.
we quit all sodas a couple of years ago. While we keep a few around for guests, my wife and I only drink cold seltzer water. We buy it in case lots, keep it stacked up next to the extra fridge. we each drink at least 3l per day.
I’ve had so much trouble getting g back on track after losing 100 lbs on keto last year and then being in a car accident. I was off diet for 3 months while recovering and I’ve tried getting back on track so many times but after a few days or a week I cheat. And I mean… I eat a bacon,egg cheese crossaint with 5-6 donuts for lunch and then some random frozen food like hot pockets for dinner with some kind of sweet after. It’s so hard always feeling unsatisfied. I never feel fully relaxed unless I eat a high carb meal. I’m trying again today and God I hope I can do it. I felt SO GREAT in ketosis last year.
I have been eating keto for almost 4 years and have plenty of cheats in that time. I don’t do anything crazy to get back into ketosis. Just go back to doing my regular macros and gym time. I didn’t know about Chromium though, about to order some. Thanks!
Thomas I cannot tell you how much I appreciate your help here in this video. Everything was helpful, but I really needed the last item. Literally after an accidental mini nutrition disaster today (via stumbling from stress into a past habit), I literally felt in my spirit to look for "Thomas Delauer overeating" to see if you ever reviewed some valuable tip to help reset and continue on the path of health. Not only do you have many tips available but this video and namely the last item was like "I hear you, I see you, and here is factual, logical, support and guidance". Thank you.
For the record, my prior experience also led to a "vicious cycle" you warned against with accidents and compensation (#5). It took a long time to get out of that. I didn't want to go there again bc in the long term my health was legit getting worse... but didn't have a protocol yet for what to do if indeed I slipped. Today I slipped, and thanks to you I can experiment with a new perspective and put my focus on learning a new protocol that works for my body vs the actual mistake. Thanks again.
Interesting observation: I've been on a strict keto diet for a few weeks and had a cheat meal (Asian all-you-can-eat). Next day, my glucose was the lowest I've ever measured (70mg/dL). The excess carbs lead to excess insulin, which led my glucose to drop so low. Of course, my glucose went a little bit up again the coming two days while I was slowly going back into ketosis.
So, that excess of sugar combined with excess of insulin would lead to fat development, assuming you don't have insulin resistance. I guess that's just fine and how our bodies are supposed to react. In nature, if you find a delicious honeycomb and you eat it all, that sugar will be transformed into body fat, hence not wasting the energy you've just found, and that might just be what you need to survive later. It makes sense to me, but nowadays it's difficult not to die of hunger in developed countries, that's why we should avoid carbs normally. But hey, that's cool from time to time and I'm planning cheat meals to give my body that bit of stress. EDIT: I'm kind of new on keto, so first I want to become fat adapted, and as far as I know, that takes at least a month.
@@skwisgaarskwigelf331 I think that cheat meals or diet breaks should be part of every long-term weight loss plan to prevent a slowdown of the metabolism. I even made a short video about it ;)
@@ravenswoods177 That is not what I said and also not what I said in my video about it. Permanent calorie restriction slows the metabolism. Diet breaks help to prevent this. In fact, there are studies that show that low-carb is NOT slowing down the metabolism as much as low-fat. -> thats why I continue (with some cheat meals ;) )
@@optimizewithscience8883 the only way to lose fat is to create a caloric deficit. Once the goal has been achieved, the diet should stop and the person should continue with maintainence. If a person is getting energy from good fats and enough healthy proteins and carbohydrates in their diet, I do not see the need for a diet break or a huge binge session. Unless the person has a lot of weight to lose and they restrict for too long, then I can see where a higher carb and overall calorie meal, day or week is ok. For the rest of us, it's just an excuse to eat more and I am not against this at all! But I think eating "clean" and then consuming a planned "naughty" day creates a negative mindset about how we view food. I am not against any diet strategy or lifestyle ❤
I’m a trucker and I tend to do good keto, intermittent fasting with multiple day fasts on the road but every month or so I get a few days off where I eat whatever I want. I restock for a month and head back out with plenty of cheese and peppeoni/sausage for a couple of days, all day. After this I fast for a few days then go to Omad with herring and olives and spinach broken by frequent multi day fasts. Seems to work fine.
i would love a video for ectomorph people who like the health benefit of fasting, but are trying to take on weight through strenght training! keep up the good work
Wow... I know this video is a year old but I just discovered this after having a pretty hefty cheat meal and I feel so much better. Just ordered chromium and took two tablespoons of AVC and you know what? I won’t starve myself tomorrow. I will do a HIIT workout and i will love my body no matter what it’s going through at the moment.
I'm on full time keto previously and I hit my weight loss plateau. Believe me or not the cheat meals on weekends and cardio exercises has helped me break past my weight loss plateau. I'm not asking you to cheat daily but you can plan for cheat meals on your rest days. It definitely helps to re-tune your metabolic rates.
Everyone has already said this but just to agree, good words about reactive fasting and Eating disorder. I’ve lost weight the “right way” 50 pounds in 18 months. Prioritizing strength training and protein and small calorie deficit. I’ve developed higher level of body dysmorphia, yesterday I had a cheat day and was planning my workout and diet for the day and realized I was essentially punishing myself. Super low calories and higher than normal work. I’ve never really thought about it the way you described. Instead I focused more on keeping my heart rate up and decided to increase my working weight a little and take advantage of the glycogen. I’m going to hydrate more and just eat a little cleaner today. Thank you for gracefully keeping us honest on this one because binging and purging comes in many forms and anorexia/ bulimia are not the only ED.
Thank you - I've been craving carbs so hard at night for the past week. Gave in and ate a sleeve of saltines last night. Don't know what's up with these cravings, but happy to have a bit of an off-set.
When I get those, I slowly eat a couple squares of dark chocolate (Lindt Excellence 95% Cocoa--4g carbs or 1.5g net carbs, 9g fat & 100 cal) with cinnamon herbal tea. It seems to satisfy the cravings and feels like I'm being naughty while still staying keto.
So far I really haven't had a really bad cheat meal. I was thinking the cauliflower pizza I made was one but it wasn't. Just cauliflower mixed with 2 eggs and spices and cheese. I Put sauce on it and cheese and baked it. It was a very awesome meal! If you go to the store and get the store bought cauliflower pizza, it's loaded with carbs. That's not the way to go, make you own.
Yeah, youre my fav Keto guy. Back when I first did it, to doing it again. Always giving the best advice and helping us poor/cheaters to not feel like complete failures for eating the "bad" foods.
Very helpful. I'm new to keto, about 5 weeks in with no cheat meals. I have a vacation coming up though and by large I am going to stay on track, but I would like a cheat meal on my birthday during that trip, lol. I'll use this to minimize damage and do my best to not go overboard to begin with. I'm finding I cant eat nearly as much as I used to anyway, gonna keep it small portions.
Been binge watching all your videos, you make the most informative videos out here - really. Just wanted to genuinely thank you for doing everyone this service. Sending you all the good vibes!!! ✨🌎
Love your feed! You inspired this 66 year old to get back on track lose 3 years of depression eating and altho I have actually had a clean diet for many years. Now I'm Learning new truths and science about nutrition and the benefits of ketosis. I appreciate you and your journey. I'm just piping in to say my doctor and many scientist who approve of ACV say it must be diluted before you consume it. It can be hard on the esophagus. BTW I just dove in to Keto, no side effects tons of energy and melting away depression with the fat. Okay mate back to you!
Hi Thomas! I love to have a cheat day with unlimited veggies (any kind, even keto veggies works for me) and a bit more protein, I would love to hear a strategy for having this kinds of healthy cheat meals without messing to much with my keto diet
Thank you! I followed south beach 10 years ago, and I love this “newer” way of eating. I’m middle aged now, but as a teen and early 20-something was treated twice for eating disorders. The ocd morphed into overeating all the sugar all the time, and your comments to “don’t fast; don’t diet: don’t obsess” are so helpful! I share your vids and brag on your big brain and success story to all my family. Hopefully they’ll jump on board one day.
Enjoyed pad thai and curry/white rice guilt free on our anniversary lunch. Was so full after over a month of keto diet. Will resume normal fasting and workouts tomorrow no biggie. Enjoy your ‘cheat’ meals as they are rare and cherished as such
What a coincidence, I was looking for hey video just like this after my cheat yesterday. 12 pc Buffalo wings w/ onion rings Sweet frog Reese fast break bar Lol what a day.
I picked up a bottle of Chromium the other day at the local vitamin store. Seven bucks for 100, 200 mcg tablets. I'm a T2 Diabetic and this works great. I'm just taking 1-2 day and I've seen a drop (10-15 pts) in my glucose numbers. Be careful of the dosage, you don't want to go too low and have a hypoglycemic episode (below 70).
I don't know what I love most about Tom. I love the science aspects, and sometimes things can and do go over my head. He breaks it down SO WELL - it's so easy to understand, and I get it! I think I'm a bit OCT/over achiever and don't cheat on Keto. Not that I plan to - yet when that meal comes, I'll know how to handle it without freaking out. Thanks again for another GREAT video.
Great video!! Thanks for the information. Question about fasting (18-24+ hours) and exercise...I've seen when I do HIIT training my ketones drop and my blood sugar rises even when I'm fasting. On the day's I do longer, low-intensity cardio while fasted my ketones rise and blood sugar drops. What causes this? Does this mean that when I'm fasting and wanting to burn fat I should do low-intensity but when I want to build muscle I should do strength training and HIIT?
Thomas sounds like an older bro helping you do damage control after you went and effed up. Whereas Dr. Berg sounds like a disappointed father.... Either way I feel terrible lol
Amen! God bless you Tom! Wise advice! “And now abideth faith, hope, charity, these three; but the greatest of these is charity.” -1 Corinthians 13:13♥️
I fast for 24hours after my cheat day, and do a little cardio also, it works pretty well, after 1 month doing this every week I found out it does not affect my process of losing weight at all. But if you are starting your process, you should not do cheat meals for at least a month.
please take ACV with water. Because, you can hurt and burn your throat after a time, and use a straw. I didn't after a year, and my teeth were getting very discolored. And, now I use a toothpaste which is totally clean and tastes great. Very inexpensive too. It is a charcoal toothpaste. Amazon, most food stores or drug stores.
Came home starving yesterday (stuck at the hospital) so binged on pizza. I had seaweed instead of chips (thankful to learn K is good) and knew it would make me hungry today so I dipped the crust in 1/2 mashed avacado for satiety. It worked...I'm on hour 20 of fasting today and feel I'll be able to return to OMAD without issues. But if I was hungry I totally agree with breaking your fast early so you don't get into the visious cycle you mentioned. 💗 Thankful I had the avacado.
As always love your Keto info. Something to think of if you haven’t touched on it before...How to recover from Donating Blood. Always feel weak before Keto now on Keto lifestyle incredibly draining afterwards. Thanks again you’ve changed my Thomas. 💪🏼
Growing up and not too long ago, I could not use salt, but that was table salt, I would bloat, especially my hands. I love sea salt now, which helps me regulate everything. Also, potassium helps me with my pain and swelling of my hands.
Thanks for the video. I have been following strict for a month today and your videos have been super helpful. I did break down and have some pizza recently and fasted the next day as a result. Good to know to not use that as a crutch. I will be stocking up on chromium, potassium and ACV as a preventative measure in case we have another lapse...thanks again.
Thanks for the real world advice...especially the "Don'ts". Thanks for making a cheat meal just that- one meal and not enough to totally detail all the progress made over the last several days/months/years.
As a diabetic I can tell you exercise, even mild walking, during the meal or after the meal helps massively. Waiting to the next day isn't a great idea, because when you have a cheat meal you have hyperglycemia, which is extra energy in your blood trying to shove itself into cells. If you use that energy while your blood sugar is high, through exercise, it doesn't go into your cells and create fat to begin with. I would not recommend waiting a day, regardless what a single study says.
One of the best pieces of advice I’ve ever heard: “don’t fast because you’re being reactive; fast because you’re being proactive.” THANK YOU 🙌🏻
Thanks and you’re welcome!
YES!!
Jenny Bower amen!!
@@ThomasDeLauerOfficial i thought fasting is good for us? that's why i fast all the time. I'll do keto one an while.
@@geneamigh6048 hes talking about not fasting after a cheat day all the time
“You don’t want to go to Bloat City - everyone’s ugly!” Fricken love you.
Love you too! Love you all! Thanks for watching!
Yeah but I think I've heard that from Bobby from Flavcity lol love them both!! They both provide such a great information
@ChuggityMuggs1Yes, that statement threw me off guard too. It must be an inside joke or we are being too sensitive😉. There's been nothing but support and love from Thomas on his channel.
Renee Jones ha ha that’s right. Good will power! I was about to right this to.
@ChuggityMuggs1 Get a hug or something ,you seem dealing with depression,no hate
Sometimes I think I want sweet stuff or a piece of candy and when I have it, I find it doesnt even taste good , it is almost too sweet and then I'm mad at myself for doing it.
This happens to me, too. Although, when I have Reese's Peanut Butter Cups, they're always amazing! Even with a lower tolerance for sugar and it's sweet taste, I will always love peanut butter cups. :P
Same here lol thats why i only get some like a spoon of it , thats all.
@@godisgood2011able I eat stuff bc i remember how it used to taste and i remember i loved it...like the Peanut butter cups or a few M and Ms and it just doesnt taste the same. Which is fine. I shouldn't be eating it in the first place lol.
It happens!
It's weird, but I used Stevia liquid in drinks and my ACV at first. Now even that seems too sweet, so I'm sweetener free now as well. Which is awesome to me, because I've lost my sweet tooth it seems. I have no cravings for sugars or substitutes, except that I do like the odd few pieces of plain (dark) good quality high cocoa content of chocolate, especially the more bitter (and cheaper) cooking type.
I love how you help us to not develop obsessive eating disorders! That's going above and beyond the main thrust of your channel, and I for one appreciate it! Thanks, Thomas.
Seriously! This should be encouraged more
Yes!
Me too
I had a cheat meal after a month of dieting.. and when he said “you’re human it happens ..” I really teared up.
omg same :(
You guys have issues!
@@fernandovriese6685 I think it’s an unhealthy relationship with food/diet culture.
Same I walked my fat ass to the burger place and crushed 1 burger a rap and a diet soda
3 weeks into a minicut and I just caved and emptied my pantry
I stayed keto, but binged recently and wanted to do a 72-hour fast right after. This was just Sunday this video came and perfect timing you literally made me cry. Definitely get into the emotional side of it! ❤
I had an emotional binge of carbs and alcohol and felt bloated and down on myself. Next day I went to my Brazilian Jit Jitsu (beginner) class and worked up a sweat and felt emotionally better, by the way I'm in my 50's and this was a gift to myself :) I still have to work on the 3 pound weight gain from this binge however I'm more aware of my emotional food attachment and loving the emotional and physical boost from my BJJ. Thank you Thomas you are a life saver keep the knowledge coming.
It's like you knew what I did last night...
Forrest Hunter LOL right?!?
🤣🤣🤣🤣🤣
😂😂😂
Binged?! Lol
Lol😅
I haven't had a cheat meal for 8 months but I'm going to go nuts as soon as I get some chromium , potassium and ACV . Off to Ben & Jerry's place .
8 months? That’s awesome! 👏 when you do, you deserve it and yes! Use this to your advantage
That's do awesome!! I wish u had ur strength!
Maybe Halo instead?
Exactly! I'm planning a milk shake from "Cook Out!"
I’m on month 4 and just started having cravings. How did your cheat meal go?
I am keto/intermittent fasting lifestyle 98% of the time. When I visit family...they are totally anti-keto...one relative gets furious if I even say the word. So, I just know when I visit, I eat bread, pizza, pie, candy, ice cream, etc... I accept the fact that that is a time of being out of ketosis. A few days later, I am home, and back to keto/intermittent fasting...a week later my weight goes back to normal. That's my keto lifestyle, no guilt or shame...just the way it works, and is satisfying...if there is something I would like to have cheat wise, I use that period of time to eat it. God bless!
This video really helped me manage the mental anguish of "messing up" with a cheat meal. Thank you for your excellent content Thomas!
You telling us that having a cheat meal is fine and it’s okay to fall off the wagon sometimes gives us more strength than you can imagine. It’s me acknowledging with everyone else that it’s okay and it’s only human. Thank you for taking away my guilt and helping me get back to my keto. You’re amazing. We really appreciate this kinda content from you and would continue looking forward for more every single day. Have a good day. 🌻
I feel nothing wrong doing fast after a cheat meal. For me, it is a discipline rather than any emotional reaction. Party hard work harder.
EXACTLY! Thank you
Perfect timing! Today is my birthday, and I'm having my first planned cheat meal tonight. Already have chromium, ACV, seaweed, ready to go!
Janine Tryban Happy Birthday! 🎁
Happy birthday, Janine!
Happy birthday! Enjoy your cheat day then come back to keto. Cheat days are a nice vacation, just don't unpack your bags, lol.
Janine Tryban HAPPY BIRTHDAY!!!
Have your cake & eat it too!
Proactive tool box ready to go! Enjoy😋
I have been doing regular KETO for the last 2 months, lost 20 pounds. But Yesterday I did excessive fasting which end up making me super hungry today. Instead of going to the gym I ended up in McDonald's and had my first cheat meal after 2 months of KETO.
I was so stressed and upset, but after watching this video I feel great. Thank you so much for making this video, it really helped me. Emotions are a great factor when it comes to being healthy. Now I am just going to go back to my healthy habits again.
Celebrated 51 bday with a juicy cheeseburger, fried zucchini, Prosecco and cheesecake last night. I feel great this am. No bloating! Plan on a long walk today, gardening and back to clean eating. Cheers!
I'm 51 tomorrow!
On the menu remains my 3 hot favourites...avos, scrambled eggs and macadamia nutbutter. All I ask of life !
Just out of curiosity, did you have regular bun on the cheeseburger? ❤️
I’m still recovering from thanksgiving
Of 2018
Irv Official me too! Takes so much time! :(
Hams M. I meant of 2018 lol
💀
😂😂😂😂👍🏾💯
@@IrvOfficial speaking of thanksgiving….
I was on the road of binge eating then fasting...so glad I've recovered from that!
Honestly have so much respect. It’s remarkable how highly intelligent he is!
Hands on my heart, you're right on TIME!!!
Just had a cheat meal yesterday and it was HUGE lol
recovered from it, no bloating.. all good
All systems are back online.
Thanks Tom!
Best regards from Egypt :)
Awesome! Glad it can help!
Once in a while won't hurt... it's regular binging or grazing all day, everyday that harms us.
@@angelacase2331 Very true
What did you to help recover faster?
@@lifeoffinn9820 After the last cheat meal, i would usually fast for 18 hours, drink a large glass of lemon water +1 Tbsp of ACV, then on the 19th hour i woukd drink a glass of bone/chicken/meat broth with 1/4 Tea spoon of Himalyan salt with fats and protien. Works wonders for me honestly.
Thank you so much for this! My 82 year old neighbor kept us up late last night eating and drinking LOL!! I was just getting ready to do a HIIT session on the treadmill and thought I'd watch this video first. Just back on track and not obsessing.
Had my first cheat meal last night after months and woke up feeling bloated af! Thank this man for this great advice!!!!
When can you take the Chromium? There’s so many kinds, which one should I take ?
Chromium picolinate
I definitely needed a video like this, some people from my job brought me desserts for my birthday. Lost 30 pounds so far doing keto and thought I deserved 1 day to celebrate my progress.
Makes sooooooo much sense Thomas! "Don't fast as an emotional reaction... Don't obsess over it"
Thanks my friend.. happy New year!
You’re welcome, thank you for watching!
Happy New Year!
Really needed this today. I ate birthday cake...2 pieces. Having a normal eating day today and then getting back on the fasting wagon.
This video was meant for me today I just broke down after a month keto 22lbs down and inches I ate two bowls of Captain Crunch and a cheese quesadilla it was bad but now I know how to bounce back cuz my initial idea was to fast
Great tips! 🙌 A cheat meal causes so many crazy emotions. This helps me feel like it’s not the end of the world when I have a cheat meal (or day 🤦🏻♀️) Im always so tempted to do a major fast the next day but I feel like that borders the line of an eating disorder. Your videos are always perfect with timing. I had a cheat meal yesterday. Wanted to fast but did hiit instead for my morning workout and now feel amazing. Watching your video helps me know I made the right choice 👌btw my mind is blown by the chromium and insulin. Definitely going to look into buying some. Seriously, so glad I watched your video today!
Awesome I’m so happy it helped you. Thanks for watching!
Powerful teaching and encouragement from a point of facts and wisdom of experience.
Thank you, Thomas...
your teaching is making a dramatic difference in my own life, health and well-being.
That’s so awesome to hear! You’re very welcome and thanks for watching!
😭 I was gonna cheat tonight but instead I had a little yogurt with blackberries and Keto granola with added stevia and vanilla. It hit the spot! Thanks for the info!
We really went overboard with our cheat meal last night at the Cheesecake Factory! Two weeks ago we eliminated all alcohol and started a keto carnivore eating plan. We have been doing great, no cheating and no cravings. But yesterday was my birthday and my fiance took me out to dinner, and we had already decided it was going to be a cheat meal. We went to Cheesecake Factory and started with Diet Coke with lime and spinach artichoke dip with chips. And of course that delicious bread. We had two servings of bread. My fiance had the fettuccine alfredo and I had the meatloaf and mashed potatoes with gravy. And we split a piece of cheesecake. We brought our leftovers and another piece of cheesecake home and finished all of that off for a late-night snack! Today we are back on track but we can really tell that we ate junk yesterday. We will Fast most of the day today with lemon water. And we'll have some electrolytes. And probably for dinner we will probably do ground beef and eggs and maybe a vegetable.
Good advice! Thanks! When I have a restaurant meal that's a cheat, it's usually on a Saturday, so I follow strict clean keto on Sunday, then do a fasting day (OMAD or 36 hr) to get back into deep ketosis. Throw some exercise in there, too. It's all planned, so not reactive, but I think it's great that you mention that about eating disorders!
NoSalt (etc.) is going to be your best deal on potassium. It's cheap. Just add it to your food along with salt (and, you won't use as much salt.) Eating a bunch of celery doesn't hurt either. For some reason, raw celery goes will with chili (no beans.)
Thank you Bro.... You are helping me becoming a better father and husband... Doing IF since 5 Months and Keto since 2 Weeks... I was not fat... I was depressed... That went away.. I love life again.. Thx 2 your work
"You don't want to go to bloat city. Everyone's ugly and you don't want it." Hahaha, best impromptu line from Thomas.
Thank you! I understood I do right with potassium, vinegar and chromium and the greatest advice for me was "don't obsess!" Really, it helps a lot!!!
I just filmed my first Cheat day off keto in 4 months! I actually ended up dropping a pound the day after, haha. I did a depletion workout beforehand and did fast the morning after! I also agree Chromium is a great supplement.
It's weird because I had a cheat day yesterday. Ate all day badly instead of primal omad and all day today I've had horrible anxiety and cold sweats. I honestly am glad I had the pie. It was yummy. But I feel like this has really shown me the bad effects of the unhealthy food and it'll deter me even more from cheating
Time code 9:00. Great advice and THANK YOU!!! for making this point. So many people misunderstand the psychology of food and risk replacing one form of dependency for another. Don't create a fasting habit that will trigger from a cheat meal. Like Thomas said: "Fasting is where you are in control, not where you're being reactive" - "Fast on your terms, not on your emotional disconnect cheat meal terms". So much great information on the internet these days, but Thomas DeLauer - in my opinion - is a person that has lived what he teaches and cares about people and their health from a total body and mind perspective. Fasting is great and taking into account habits and triggers is very important as we adapt and change our eating habits. Thank you Thomas for all the great advice!
For my 60th B day…6 donuts back to back, spaghetti, garlic bread…put on 6 lbs for that gluttony. Lost it all within 4 days. Totally worth it. No adverse stomach issues
donuts are too easy to slam. I love them!
I've had one cheap meal. Never more. It was my jobs Christmas party. I had 6 boneless wings and 4 Budweisers. I gained 4 pounds and completely stalled a consistent weight lose. It took over a week to start losing again and almost as long to feel right again. I'm not even tempted to cheat again.
you need to eat an excess of 3500 calories to gain 1 pound. i dont think you even hit 2000 that night
@@personnamed2764 The point was that I kicked myself out of ketosis and how horrible I felt from all the sugars.
This was great advice on how to deal with a dietary indiscretion. While one cheat meal may induce hyperglycemia and hyperinsulinemia, the real danger of cheat meals are not these transient states. The real danger of a cheat meal is that it may rekindle addictive behaviors surrounding the consumption of carbs and sugars - the very things that made you obese and/or diabetic in the first place. This is why, if cheat meals do occur, they should occur very INFREQUENTLY. If you have more than one cheat meal a month, you are almost guaranteed to relapse into your old obesogenic habits. Furthermore, if you are coming from a high carb/high sugar way of eating, you should be ultra strict with yourself for, at least, the first 6 months. No cheating allowed. After that point, if you do have a dietary indiscretion, at least you will have given yourself enough time of abstinence where those foods are not as addictive as they used to be. In observing many low carb dieters, the one thing that almost guarantees failure, from my observation, are those who cheat too early into adopting the low carb diet, and those who schedule cheat meals every week or every two weeks.
OBESOGENIC!! I love it!
Thanks man!!! Always thinking about us🔥🔥 So glad I found your channel 6 months ago
You’re welcome! Glad you found it and thanks for watching!
OK! Got it! Most times that I have had a "Cheat Meal" the next day is a normal fast day for me anyway, so I have not reacted, simply resumed the program already in progress. Thanks Thomas! You are the best!!
My ‘cheat meal’ over the long holiday (at my house, we have Christmas, New Year’s, and 3 birthdays to celebrate within 30 days) 🤣
..was to thoroughly enjoy all the Healthy recipes that were decadent (cheese cake, homemade icecream, steak, oysters, etc..) that were still Keto.
I probably doubled my calorie count and I didn’t lose any weight, but not gaining any while staying in ketosis was a boon for me. It felt like I cheated, but the payback was not bad at all. 😊
Ditto. The foods I love nearly all seem to be keto friendly. I suppose that's pure luck. I'm not even missing breads anymore, almond and/or coconut flours, chia seeds etc. are great replacement ingredients if you are prepared to spend the time you'd go to the shop/store by making your own substitute. I've now also discovered I LOVE cooking, and baking. Just today for lunch I've made a cauliflower mash (with spinach wilted in ghee), broccoli, cabbage,green beans and a chicken breast. Meanwhile, whilst this was cooking, I've made tomorrow's dessert of chia seed chocolate pudding, layered with strawberry and Greek yoghurt, topped with chopped walnuts and brazils (see flav city). It's setting in my fridge now. And all in around 30 minutes.
Yaaaas! That's what I did over the holidays! Still felt like I was treating myself =)
This Thanksgiving I avoided store bought eggnog and pumpkin pie by making homemade eggnog and a Keto Dutch Apple Loaf
we quit all sodas a couple of years ago. While we keep a few around for guests, my wife and I only drink cold seltzer water. We buy it in case lots, keep it stacked up next to the extra fridge. we each drink at least 3l per day.
I’ve had so much trouble getting g back on track after losing 100 lbs on keto last year and then being in a car accident. I was off diet for 3 months while recovering and I’ve tried getting back on track so many times but after a few days or a week I cheat. And I mean… I eat a bacon,egg cheese crossaint with 5-6 donuts for lunch and then some random frozen food like hot pockets for dinner with some kind of sweet after. It’s so hard always feeling unsatisfied. I never feel fully relaxed unless I eat a high carb meal. I’m trying again today and God I hope I can do it. I felt SO GREAT in ketosis last year.
I have been eating keto for almost 4 years and have plenty of cheats in that time. I don’t do anything crazy to get back into ketosis. Just go back to doing my regular macros and gym time. I didn’t know about Chromium though, about to order some. Thanks!
THIS IS THE BEST VIDEO I HAVE SEEN ON THIS SUBJECT. THANK YOU SO MUCH THOMAS DELAUER
Thomas I cannot tell you how much I appreciate your help here in this video. Everything was helpful, but I really needed the last item. Literally after an accidental mini nutrition disaster today (via stumbling from stress into a past habit), I literally felt in my spirit to look for "Thomas Delauer overeating" to see if you ever reviewed some valuable tip to help reset and continue on the path of health. Not only do you have many tips available but this video and namely the last item was like "I hear you, I see you, and here is factual, logical, support and guidance". Thank you.
For the record, my prior experience also led to a "vicious cycle" you warned against with accidents and compensation (#5). It took a long time to get out of that. I didn't want to go there again bc in the long term my health was legit getting worse... but didn't have a protocol yet for what to do if indeed I slipped. Today I slipped, and thanks to you I can experiment with a new perspective and put my focus on learning a new protocol that works for my body vs the actual mistake. Thanks again.
Interesting observation: I've been on a strict keto diet for a few weeks and had a cheat meal (Asian all-you-can-eat). Next day, my glucose was the lowest I've ever measured (70mg/dL). The excess carbs lead to excess insulin, which led my glucose to drop so low. Of course, my glucose went a little bit up again the coming two days while I was slowly going back into ketosis.
So, that excess of sugar combined with excess of insulin would lead to fat development, assuming you don't have insulin resistance. I guess that's just fine and how our bodies are supposed to react. In nature, if you find a delicious honeycomb and you eat it all, that sugar will be transformed into body fat, hence not wasting the energy you've just found, and that might just be what you need to survive later.
It makes sense to me, but nowadays it's difficult not to die of hunger in developed countries, that's why we should avoid carbs normally. But hey, that's cool from time to time and I'm planning cheat meals to give my body that bit of stress.
EDIT: I'm kind of new on keto, so first I want to become fat adapted, and as far as I know, that takes at least a month.
@@skwisgaarskwigelf331 I think that cheat meals or diet breaks should be part of every long-term weight loss plan to prevent a slowdown of the metabolism. I even made a short video about it ;)
@@optimizewithscience8883 if low carb is slowing your metabolism, why are you continuing with it?
@@ravenswoods177 That is not what I said and also not what I said in my video about it.
Permanent calorie restriction slows the metabolism. Diet breaks help to prevent this. In fact, there are studies that show that low-carb is NOT slowing down the metabolism as much as low-fat.
-> thats why I continue (with some cheat meals ;) )
@@optimizewithscience8883 the only way to lose fat is to create a caloric deficit. Once the goal has been achieved, the diet should stop and the person should continue with maintainence. If a person is getting energy from good fats and enough healthy proteins and carbohydrates in their diet, I do not see the need for a diet break or a huge binge session. Unless the person has a lot of weight to lose and they restrict for too long, then I can see where a higher carb and overall calorie meal, day or week is ok. For the rest of us, it's just an excuse to eat more and I am not against this at all! But I think eating "clean" and then consuming a planned "naughty" day creates a negative mindset about how we view food. I am not against any diet strategy or lifestyle ❤
I’m a trucker and I tend to do good keto, intermittent fasting with multiple day fasts on the road but every month or so I get a few days off where I eat whatever I want. I restock for a month and head back out with plenty of cheese and peppeoni/sausage for a couple of days, all day. After this I fast for a few days then go to Omad with herring and olives and spinach broken by frequent multi day fasts. Seems to work fine.
i would love a video for ectomorph people who like the health benefit of fasting, but are trying to take on weight through strenght training! keep up the good work
This video is perfect timing as i have a road trip tomorrow to go see a doctor.
I also have a video on traveling and eating healthy just in case. Hope either or both help. Thanks for watching!
@@ThomasDeLauerOfficial Thank you so much for what you do, my keto journey started on December 20 2019 I weighed 267ibs I now weigh 250ibs💪
Wow... I know this video is a year old but I just discovered this after having a pretty hefty cheat meal and I feel so much better. Just ordered chromium and took two tablespoons of AVC and you know what? I won’t starve myself tomorrow. I will do a HIIT workout and i will love my body no matter what it’s going through at the moment.
Recovering from the weekend here lol. Im going to cut back on these cheat meals as i get a very bad headace afterwards when i go back to keto
I'm on full time keto previously and I hit my weight loss plateau. Believe me or not the cheat meals on weekends and cardio exercises has helped me break past my weight loss plateau. I'm not asking you to cheat daily but you can plan for cheat meals on your rest days. It definitely helps to re-tune your metabolic rates.
Perfect timing!!! Can't thank u enough for this video!!! Been going off track in the past 2weeks with alcohol which results in fast foods!!!
I’ve always wondered this.
Here it is!
Thanks for all you do
Thank you for this. It has been very hard to stay on Keto lately.
Everyone has already said this but just to agree, good words about reactive fasting and Eating disorder. I’ve lost weight the “right way” 50 pounds in 18 months. Prioritizing strength training and protein and small calorie deficit. I’ve developed higher level of body dysmorphia, yesterday I had a cheat day and was planning my workout and diet for the day and realized I was essentially punishing myself. Super low calories and higher than normal work. I’ve never really thought about it the way you described. Instead I focused more on keeping my heart rate up and decided to increase my working weight a little and take advantage of the glycogen. I’m going to hydrate more and just eat a little cleaner today. Thank you for gracefully keeping us honest on this one because binging and purging comes in many forms and anorexia/ bulimia are not the only ED.
Thank you - I've been craving carbs so hard at night for the past week. Gave in and ate a sleeve of saltines last night. Don't know what's up with these cravings, but happy to have a bit of an off-set.
When I get those, I slowly eat a couple squares of dark chocolate (Lindt Excellence 95% Cocoa--4g carbs or 1.5g net carbs, 9g fat & 100 cal) with cinnamon herbal tea. It seems to satisfy the cravings and feels like I'm being naughty while still staying keto.
So far I really haven't had a really bad cheat meal. I was thinking the cauliflower pizza I made was one but it wasn't. Just cauliflower mixed with 2 eggs and spices and cheese. I Put sauce on it and cheese and baked it. It was a very awesome meal! If you go to the store and get the store bought cauliflower pizza, it's loaded with carbs. That's not the way to go, make you own.
Yeah, youre my fav Keto guy. Back when I first did it, to doing it again. Always giving the best advice and helping us poor/cheaters to not feel like complete failures for eating the "bad" foods.
That last tip... Soooo from the heart, made me cry...
Thank you 🙏 great useful video
Very helpful. I'm new to keto, about 5 weeks in with no cheat meals. I have a vacation coming up though and by large I am going to stay on track, but I would like a cheat meal on my birthday during that trip, lol. I'll use this to minimize damage and do my best to not go overboard to begin with.
I'm finding I cant eat nearly as much as I used to anyway, gonna keep it small portions.
Been binge watching all your videos, you make the most informative videos out here - really. Just wanted to genuinely thank you for doing everyone this service.
Sending you all the good vibes!!! ✨🌎
Love your feed! You inspired this 66 year old to get back on track lose 3 years of depression eating and altho I have actually had a clean diet for many years. Now I'm Learning new truths and science about nutrition and the benefits of ketosis. I appreciate you and your journey. I'm just piping in to say my doctor and many scientist who approve of ACV say it must be diluted before you consume it. It can be hard on the esophagus. BTW I just dove in to Keto, no side effects tons of energy and melting away depression with the fat. Okay mate back to you!
Hi Thomas! I love to have a cheat day with unlimited veggies (any kind, even keto veggies works for me) and a bit more protein, I would love to hear a strategy for having this kinds of healthy cheat meals without messing to much with my keto diet
Thomas you are a brother and a great soul, Thanks for this guidance !
Great message Thomas - It's about PROGRESS NOT PERFECTION!! Be Healthy...
Thank you so much for the opening.
Thank you! I followed south beach 10 years ago, and I love this “newer” way of eating. I’m middle aged now, but as a teen and early 20-something was treated twice for eating disorders. The ocd morphed into overeating all the sugar all the time, and your comments to “don’t fast; don’t diet: don’t obsess” are so helpful! I share your vids and brag on your big brain and success story to all my family. Hopefully they’ll jump on board one day.
Enjoyed pad thai and curry/white rice guilt free on our anniversary lunch. Was so full after over a month of keto diet. Will resume normal fasting and workouts tomorrow no biggie. Enjoy your ‘cheat’ meals as they are rare and cherished as such
What a coincidence, I was looking for hey video just like this after my cheat yesterday.
12 pc Buffalo wings w/ onion rings
Sweet frog
Reese fast break bar
Lol what a day.
Kwabena Amanfoh it happens! Don’t worry. Two days of eating healthy and it will be gone.
That sounds amazing! :P I would think the Buffalo wings would be okay. Were they breaded or covered in a sugary version of Buffalo sauce?
Use this to get back on track. Thanks for watching!
Wuffalo Bings.
I would love to hear more on the emotional side of things! This is where I lack consistency!
Those doughnuts... those cupcakes😢 She makes it look sooooo good. She's enjoying every bite! I shouldn't have come here!
I picked up a bottle of Chromium the other day at the local vitamin store. Seven bucks for 100, 200 mcg tablets. I'm a T2 Diabetic and this works great. I'm just taking 1-2 day and I've seen a drop (10-15 pts) in my glucose numbers. Be careful of the dosage, you don't want to go too low and have a hypoglycemic episode (below 70).
I don't know what I love most about Tom. I love the science aspects, and sometimes things can and do go over my head. He breaks it down SO WELL - it's so easy to understand, and I get it! I think I'm a bit OCT/over achiever and don't cheat on Keto. Not that I plan to - yet when that meal comes, I'll know how to handle it without freaking out. Thanks again for another GREAT video.
You’re awesome, thanks! You’re welcome!
Really one of the greatest piece of advice to avoid panicking . Grateful for the knowledge you share . Thanks . Lina
Great video!! Thanks for the information. Question about fasting (18-24+ hours) and exercise...I've seen when I do HIIT training my ketones drop and my blood sugar rises even when I'm fasting. On the day's I do longer, low-intensity cardio while fasted my ketones rise and blood sugar drops. What causes this? Does this mean that when I'm fasting and wanting to burn fat I should do low-intensity but when I want to build muscle I should do strength training and HIIT?
Thomas sounds like an older bro helping you do damage control after you went and effed up. Whereas Dr. Berg sounds like a disappointed father....
Either way I feel terrible lol
Lol!!
😆you killed me
Perfect analysis! Lol
Amen! God bless you Tom! Wise advice! “And now abideth faith, hope, charity, these three; but the greatest of these is charity.”
-1 Corinthians 13:13♥️
God bless you too Bethanie!
“Let the peace of Christ rule in your heart…” -Colossians 3:15
i had a 3day non stop cheat meal.
i find it difficult to get back to a diet but once i do its easy.
Incredibly supportive. Thank you, good sir.
I fast for 24hours after my cheat day, and do a little cardio also, it works pretty well, after 1 month doing this every week I found out it does not affect my process of losing weight at all.
But if you are starting your process, you should not do cheat meals for at least a month.
please take ACV with water. Because, you can hurt and burn your throat after a time, and use a straw. I didn't after a year, and my teeth were getting very discolored. And, now I use a toothpaste which is totally clean and tastes great. Very inexpensive too. It is a charcoal toothpaste. Amazon, most food stores or drug stores.
thank you so much for your positivity!! So nice to have such great advice without being so drastic.
Morning tea of ACV, lemon/lime juice, fresh turmeric, bay leaf, cinnamon, clove & honey (if needed). ✌🏾😎
I had 3 slices of pizze last night and checked my ketone level after 3 hours and it was 0.8 so glad didnt kick me out of ketosis
I happens from time to time. Just make your next meal keto and keep pushing. Chromium sounds like a good idea.
Came home starving yesterday (stuck at the hospital) so binged on pizza. I had seaweed instead of chips (thankful to learn K is good) and knew it would make me hungry today so I dipped the crust in 1/2 mashed avacado for satiety. It worked...I'm on hour 20 of fasting today and feel I'll be able to return to OMAD without issues. But if I was hungry I totally agree with breaking your fast early so you don't get into the visious cycle you mentioned. 💗 Thankful I had the avacado.
As always love your Keto info. Something to think of if you haven’t touched on it before...How to recover from Donating Blood. Always feel weak before Keto now on Keto lifestyle incredibly draining afterwards. Thanks again you’ve changed my Thomas. 💪🏼
Growing up and not too long ago, I could not use salt, but that was table salt, I would bloat, especially my hands. I love sea salt now, which helps me regulate everything. Also, potassium helps me with my pain and swelling of my hands.
Thank you Thomas! Your are the best! God Bless you and your Family!
I haven't had a cheat meal in years but I have all 3 of these once a day any way! That's normal isn't it? You rock Thomas!
@jjcampbell80 Haha. I have major allergies, so cheat meals are "out of the question" for me!
Thanks for the video. I have been following strict for a month today and your videos have been super helpful. I did break down and have some pizza recently and fasted the next day as a result. Good to know to not use that as a crutch. I will be stocking up on chromium, potassium and ACV as a preventative measure in case we have another lapse...thanks again.
Thanks for the real world advice...especially the "Don'ts". Thanks for making a cheat meal just that- one meal and not enough to totally detail all the progress made over the last several days/months/years.
As a diabetic I can tell you exercise, even mild walking, during the meal or after the meal helps massively. Waiting to the next day isn't a great idea, because when you have a cheat meal you have hyperglycemia, which is extra energy in your blood trying to shove itself into cells. If you use that energy while your blood sugar is high, through exercise, it doesn't go into your cells and create fat to begin with.
I would not recommend waiting a day, regardless what a single study says.
"You don't wanna go to bloat city... everyone's ugly" Lmao!!