Understanding Keto and Cheat Days

The ketogenic (keto) diet has surged in popularity in recent years as a way to lose weight and improve health markers. This high-fat, very low-carb eating plan switches the body's primary fuel source from glucose to ketones produced from fat. Many keto dieters incorporate "cheat days" where they take a break from the strict carb restrictions to indulge in high-carb foods. However, new research suggests that these cheat days may cause more harm than good, especially for heart health.

How Cheat Days Affect the Body on Keto

On a standard diet, the body is accustomed to using glucose from carbohydrates as its main energy source. When you drastically cut carbs on keto, the body adapts to burning fat for fuel instead, entering a metabolic state called ketosis. If you've been in ketosis and then flood your system with a large dose of carbs and sugar on a cheat day, your body has a harder time processing the sudden influx of glucose. A recent study found that blood vessels had impaired function trying to dilate after a glucose surge in keto dieters, a risk factor for heart attacks. The keto diet seemed to make blood vessels more vulnerable to damage from blood sugar spikes.

There are other potential downsides to keto cheat days as well:

• Gastrointestinal distress from your gut suddenly trying to handle restricted foods
• Temporary water weight gain and bloating
• Cravings for the high-carb foods you're restricting
• Tendency to be more sedentary and overeat on cheat days

Finding a Sustainable Approach

More research is needed on the long-term effects of keto cycling with regular cheat days. If the occasional indulgence helps you stick to keto as a lifestyle, it likely poses little risk. But if cheat meals leave you feeling unwell and lead to excessive overeating, it may be wise to consider a more balanced approach.

The goal is to find a nutritious, sustainable way of eating you can maintain long-term - not just a temporary crash diet. A healthy meal plan should include whole food sources of protein, fat and fiber-rich carbs. Consulting with a registered dietitian can help you develop an individualized plan to support your unique health goals and food preferences. The healthiest diet is one you can realistically follow for life.