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Have you ever been on a keto diet and found it hard to resist the temptations of your favorite carb-heavy treats? You’re certainly not alone. Cheating on keto can happen to the best of us, and it’s important to understand what happens to your body when you indulge, and how to get back on track. First things first, cheating on keto means consuming foods that are high in carbohydrates and low in fat. When you follow a keto diet, your body is in a state of ketosis, which means it is burning fat for fuel instead of carbohydrates. The goal of the diet is to keep your body in this state by limiting your carbohydrate intake to 50 grams or less per day. However, when you cheat on keto, your body goes back to using carbs as its primary fuel source, which can kick you out of ketosis and send you on a rollercoaster of blood sugar highs and lows. So, what happens when you cheat on keto? Depending on the amount and type of carbs consumed, it can lead to a variety of symptoms. One of the most common is the dreaded “keto flu” which can manifest as headaches, fatigue, nausea, and brain fog. This is caused by your body’s reaction to an influx of carbohydrates, which leads to a spike in insulin levels and a subsequent drop in blood sugar levels. Additionally, cheating on keto can lead to water retention and weight gain due to the increased intake of carbohydrates. This is because carbohydrates are stored in the body as glycogen, which holds onto water. For every gram of glycogen stored, your body retains approximately three grams of water. Thus, when you consume carbohydrates, your body can hold onto more water than it would when following a strict keto diet. But fear not, if you find yourself veering off track and indulging in some carb-heavy foods, all hope is not lost. The first step to getting back on track is to forgive yourself and move forward. Remember that one slip-up does not define your overall progress and that every journey to a healthier lifestyle comes with its own unique challenges. Next, it’s important to focus on getting back into ketosis. This will require returning to the strict carbohydrate limitation of the keto diet and increasing your intake of healthy fats. Be sure to also stay hydrated and incorporate exercise into your routine, as this can help deplete glycogen stores and support your body’s return to ketosis. When it comes to cheating on keto, there are certainly consequences, but it’s important to approach the situation with a level head and a plan for moving forward. Always remember that a healthy lifestyle is a journey, not a destination, and that every step, misstep, and triumph along the way is a valuable learning experience.

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