How to Recover From Cheat Day? – Dr.Berg on Cheat Meal

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In this video, we're going to talk about the best way to handle a cheat day on keto and cheat day recovery. 

Can I do cheat days on keto?
Some people may have a keto cheat day if they're on vacation, going to a party, it's a holiday, etc. The main thing is to understand the mechanism involved. 

When you have a cheat meal, and you eat carbs, you spike insulin which then reacts to store glucose. You now end up with a low blood sugar situation. This is when the hunger sets in, the cravings start, and other negative effects like anxiety happen. 

Of course, when you eat carbs, you will feel better...but...not for very long. Soon after the carbs, you're left wanting more and more. You're also depleting a lot of essential nutrients.

How to recover from a cheat day on keto:

• Drink apple cider vinegar with water
• Start fasting
• Exercise
• Take electrolytes (B-vitamins (nutritional yeast), potassium (electrolytes) sea salt) 

Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

[swaggiodimaggio]

The mentality people have when eating a certain way is, "I cant eat that". It's much easier when you tell yourself, "I don't want to eat that".

[howtomedicate]

My best way is: eat clean again and do some cardio! This always makes me feel better 👍

[JOVI]

On recommendation. Youtube knows i’ve been having a cheat day 😂

[Nonduality]

The first thing you have to do is not feel too bad about cheating. Get back on track immediately. Use the advice in this video. Fast for 20-24 hours if you can, or even 36-48. You'll feel great again!

[leahmiranda]

I find that when I do allow myself something I've been craving, the taste of the food never lives up to the memory of it. It just doesn't taste the same anymore, and I know that I won't enjoy it. It's definitely not worth feeling lousy the next day.

[coolingwinds]

I’m so glad that you admitted to taking many years before being able to commit full time to the ketogenic lifestyle. Now I don’t feel like such a loser and want to get back into it.👍🏾

[manie]

Ate a whole pizza pie then craved another pie next day. Fasting for 48 hours helped to get back into ketosis

[gailmiller]

This is so correct. I went off my plan for 3 weeks on vacation. Oh my! I couldn't stop eating. For all the carbs and large amounts of protein and wine I was consuming, I was constantly hungry and needing to eat. I felt awful, sluggish, bad dreams, bloated, head fog, gained 12 lbs. I have been back on plan for only 5 days now and feel so much better. Have energy again, no nightmares, sleeping again, not bloated anymore. I hope I have learned my lesson :-)

[froggreen]

I ate every two hours and thought I am borderline diabetic.
After four weeks of intermittent fasting plus starting keto, I was healed and lost 12 kilo.

[kenbob]

Dr. Berg's closet: blue shirt, blue shirt, blue shirt, blue shirt, yellow shirt (cheat day), blue shirt, blue shirt, blue shirt...

[themississippicottage]

I have been feeling horrible since I cheated! 😭 it wasn't worth it...Thanks for this video. I needed it TODAY.

[terrik]

I stopped using the word "cheat." I planned on indulging myself with pies at Christmas. No guilt. I ate as much as I wanted, it was a lot on Christmas Eve and
Day. I did a 40 hr fast after, and now I am back to my keto lifestyle. I finally learned to stop the negative thoughts or words associated with food. Knowing that on certain occasions I will indulge without the guilt makes it so much easier to just move forward.

[Nina-mcvo]

after a birthday party last week and eating a bunch of carbs i did 36 hours fast i was back in ketosis and when i had my keto meal felt so good i could notice the difference between real food and deadly high carb diet

[kennethwallace]

Lol...I cheated yesterday and this came up on my phone today. How does it know? Lost 26 lbs in about 2.5 months! Thanks Dr. Berg. Noticed my taste has changed to like vegetables. The chocolate I ate yesterday was not as satisfying as it used to be...

[ClaireR-zkge]

Fasting and feasting! I eat whatever I like about 3 times a year. Birthday, Easter and Christmas but OMAD the rest of the time. Just get back to it and it will start to work quickly.

[lovelylindsey]

I think Keto is like a marriage- if you cheat it won’t work 😂

[brandnueweightloss]

Good explanation on the mental side of cravings. It's great that this type of advice is still free online.

[gfp]

Your messages are loud and clear! Been on keto since May 2018, lost 50#, no more cholesterol meds! cut thyroid and b/p meds in half and and feel great! I'm 73! The world is listening!! Thank you...!

[shereens]

I have been following you and taking your advice since 2017 when my dad was diagnosed with prostrate cancer. His PSA score was 39 at that time. It is now 1.4. You are just awesome, continue to do the good work that you are doing. 🤗🙏

[DollarDiva]

It was encouraging to hear Dr. Berg himself had trial and error, ups and downs for many years before saying, that's it, I'm tired of feeling crappy. I'm in the beginning of my journey and I often feel like a failure when I fall off the wagon, or just CAN'T say No to Carbs. Willpower seems to be skidish. But I MUST do something to feel better. Thanks for the video.