No Cheato on Keto — Why You Can’t “Cheat” the Keto Diet

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no cheating on keto

“My keto diet starts Monday.”

Does this sound like you? You’re not alone! It’s common to have great intentions, only to have them crumble when you cheat and don’t follow the rules of the diet. Sure, a snack here and there may not be the end of the world for certain meal plans, but that’s unfortunately not the case with keto.

The keto diet is so effective is due to the ketosis process, where the body burns fat instead of carbs for energy. By following a diet of low-carb and high-fat foods, the body starts using fat as fuel and puts you into ketosis. Sounds pretty great, right?

That’s until you think, “maybe I’ll treat myself just a little” and you snack on too many carbs. And just like that, BOOM, you’re kicked out of ketosis. So now your diet is becoming high-fat and high-carb, which can lead to weight gain and other health issues.

But it’s not just adding carbs that can lead to a keto downfall — you also need to make sure you’re eating enough fat. I know, I know… it probably seems like that shouldn’t be an issue, but it can happen! Fat is ESSENTIAL to this diet since it’s what creates “fuel to burn”, though it’s very ingrained in society to think fat is the enemy, so people tend to avoid it by nature. When people avoid eating fat, they end up feeling deprived and hungry, which in turn could cause a turn towards carbs.

Some other tips for sticking with your keto program:

Count your macros: Every carb counts, especially on keto. And while it might feel like a lot of work to use software like MyFitnessPal to calculate your nutrition, at least consider this: there ARE fewer carbs to count than calories, so there’s that!

Wait 20 minutes: That’s usually all it takes to get over that thing you REALLY thought you needed to eat. A small dill pickle is also a fantastic way to satisfy taste buds, especially if you’re craving sweets.

Take your supplements: Studies suggest L-Glutamine and Chromium Picolinate help with carb cravings. (Of course, talk to your professional medical practitioner if you have questions.)

Cope with the goofs: Did you sip a regular Coke thinking it was diet? Accidentally lick the frosting from your fingers? It happens to everyone. Just keep moving forward.

Don’t wait to get back on plan: Did you eat off-plan for dinner? Cave to a Snickers? Don’t wait until tomorrow (or Monday) to keep going. Start with the next bite of food you take. By the time you wake up tomorrow, you’ll have been back on plan for eight or more hours already!

Not quite ready to fully commit? Check out cyclical keto, also known as carb cycling, and have on and offs days to ease into full keto.

Truly, keto only works when the eating principles are followed, so “cheat days” really aren’t an option. Regardless of what you choose to do, know we’re here for you to support you on your healthy journey!

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Join The Discussion

Comments 23

  1. Serah

    What do you think about instant ketones? I am not looking to cheat but if I did…it *Seems* like a solution for getting back into Ketosis?

    • Amber (Hip2Keto Sidekick)

      Great question! That may be something we look into in the future! Stay tuned!

    • Allison

      Exogenous ketones only stay in your body for a short period of time. You’re only in ketosis while it’s in your system. You’d have to keep supplementing. Plus, they’re expensive ?

    • Scott

      Exogenous Ketones stay for a short period of time. I know for a fact some stay for 4-6 hours depending on the supplement. This might not put you back into pure ketosis but it can help burn fat for 4-6 hours. It’s not perfect by any means but it helps. It also elevates your ketone levels when you are in ketosis so you are burning more fat faster than before.

  2. Melissa

    Thank you for the useful Information! I’m new to keto and still give in to carbs nd sugar too much, this information will help me when I want to cheat.

    • Amber (Hip2Keto Sidekick)

      You’re SO welcome! Super glad this will be helpful for you!

  3. Christine

    Hi guys! Any suggestions for cake and cookie substitutes? They are usually my downfall. I’ve also been struggling with all this great fruit out for the summer.

  4. Christine


    • Amber (Hip2Keto Sidekick)

      You’re so welcome!

  5. Grace Sikora

    Sometimes I give into 1 piece of Dove chocolate at night. Will this affect a Keto diet?

    • Amber (Hip2Keto Sidekick)

      Hi, Grace! If you’re counting those treats in your overall macros for the day and you’re still losing weight or feeling fantastic, that sounds like it’s working for you as a choice. It’s only if it caused greater hunger or was taking away from other foods you should be eating that I’d probably be concerned. Hope that helps!

    • Kaity

      Look into Lily’s Chocolates or opt for 90-100% dark chocolate to avoid the carbs!! Lily’s is sweetened with stevia and tastes amazing! Half an entire bar has about 4 net carbs!

  6. Jodi Thiel

    What do you suggest to find out when you are in kestosis? I’ve heard of the pee sticks but would love a recommendation.

  7. Steph

    I do keto for a few days then have a day or two where I eat carbs. Fruits, bread, oats. etc. It has been highly effective for me so far so I am disagreeing with this post.

    • Alli

      You’re probably losing weight because you’re cutting back on your carbs, but your body won’t get into ketosis. Getting into ketosis & staying there is even more effective. That’s what this post is about .

  8. Abby

    Hello. I’ve been on Keto for over a month. I have only lost about 2 lbs. I’ve been so strict and I use the strips, which show I’m in ketosis. What can I do to lose some more weight??

    • Amber (Hip2Keto Sidekick)

      Stick with it! If you’re feeling amazing, you might just lose weight more slowly. If you’re reaping the health benefits of keto, and it’s obvious you’re losing, you’re on the right track.

  9. Abby

    Thanks, I plan to continue as I do feel some what better. Time will tell 🙂

    • Amber (Hip2Keto Sidekick)

      You’re welcome!

  10. Abby

    I do use the pee strips every day, to help me to see what food keeps me at the highest level of ketosis. I’m learning what works best, such as eating a fat bomb before bed. I can see that I need more fat daily. When I eat a fat bomb before bed or some other high fat food, I’m quite high on the pee stick the next morning. I drank a glass of white wine, the next day I was much lower on the stick. But when I drank red wine, it was still purple. They’re great, but I feel like I’m peeing on them constantly just to see the results of the food I eat. 🙂

  11. Sharon Goldsmith

    keto is the only eating plan that I have ever stayed with been on it for about 5 months and have lost 30 lbs. I have to admit according to the strips I have never been in ketosis but feel great and brought my a1c from 8.9 tp a 6.9…….I am single so easier but you can feed a family this food and they probably would not know the difference.

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