Keto Diet Cheat Day: Is It Worth It? (Pros & Cons) (2024)

Anyone observing a diet regime, whether low-carb, high-protein, or keto, has one day that they look forward to throughout the week: cheat day. It’s like a free pass when you can forget about the limitations of your diet and eat something you really enjoy. For keto dieters, a cheat day can mean indulging in actual pasta, pizza, and other high-carb meals.

While many dieters think of cheat day as a well-deserved reward, nutritionists say there are downsides to it. Some disadvantages of having a cheat day on keto include getting knocked out of ketosis and hindering further weight loss.

So should you include a cheat day in your keto diet plan? Let’s explore more about cheat days on keto and whether or not it’s worth it in this article.

Why Include a Cheat Day on Keto?

Some may view the keto diet as restricting, especially when it comes to carbohydrate consumption. Since a lot of the food we regularly eat contains some form of carbs, it’s necessary to limit consumption or eliminate it entirely when observing keto.

Especially for those just starting out, cravings for sugar, bread, rice, or pasta are going to kick in sooner rather than later. That’s why plenty of keto dieters look forward to having a cheat day — 24 hours where they can indulge in all their carb cravings without guilt. It’s a welcome break from any restrictive diet like keto, which can have both benefits and drawbacks, depending on how a cheat day is observed.

Pros of Including a Cheat Day

The main advantage of observing cheat days has to do with your mindset and determination to continue observing your keto diet. When you are allowed one day a week to indulge in food that you missed, you give the diet flexibility that motivates you to stay on keto long-term.

But keto proponents say that the benefit of cheat days on your will and determination depends on the dieter. While some can observe weekly cheat days and come back to their diet easily, others find it hard to stop indulging in carbs and fall off the wagon.

Cons of Including a Cheat Day

According to keto experts, having a cheat day while on keto, unfortunately, has more drawbacks than benefits, especially if you go all out on your cheat day and observe it without certain limitations.

More Cravings

The keto diet limits or completely eliminates carb consumption. While that’s a difficult feat to achieve in your first few months of observing the keto diet, seasoned proponents say it gets easier over time.

Studies show that carbohydrates, specifically in the form of sugar, have a way of inducing reward and craving that’s comparable to addictive drugs — it’s difficult to stop once you get going. If you give yourself the luxury of increasing carb intake during your cheat days, you end up strengthening your cravings, making it harder for you to avoid carbs in the future.

Losing Momentum

Observing the keto diet macros to a T can be a challenge for new keto dieters. But if you stay on it for long enough, you’ll find that consuming more fat and protein and less carbs starts becoming second nature.

When you observe weekly cheat days, however, you add roadblocks to your progress. Nutritionists believe a day of staying off your keto diet macros is enough to stop your momentum and make it difficult for you to bounce back.

Increased Hunger

Studies have associated keto and other low-carb diets with reduced hunger and increased satiety. This is because reduced carb intake can stabilize blood sugar levels, as well as hunger hormones like neuropeptide Y and ghrelin. When this happens, you feel less hungry throughout the day, helping with your weight loss objectives.

But this only works if you reduce carb consumption or eliminate it entirely. Hunger hormones and blood sugar levels will spike if you consume more carbs than you’re allowed on cheat days, which, nutritionists say, will consequently increase your hunger and appetite.


Cheat days are often seen as a reward after a grueling week of limiting carb intake and holding off on food you actually want to eat. But come your cheat day and you’re faced with that delicious slice of pizza or bowl of pasta, you can’t help but feel guilty for slacking off on your diet.

Many keto dieters report feeling bad after having a cheat meal, to the point when they question if consuming those extra carbs was worth it. Oftentimes, the answer is a solid “no”.

Tips For a Successful Keto Cheat Day

Cheating on your keto diet has its consequences. But nutritionists say you can still incorporate it into your keto diet regime, as long as you do it right. Cheat days shouldn’t be about recklessly eating all the carbs and sugar that you want. Instead, a successful keto cheat day should have some limitations.

  • Make your cheat meal keto-friendly: Instead of eating a whole box of pizza or a tray of chocolate chip cookies on your cheat day, opt for keto-friendly alternatives like pork rinds — you won’t even know the difference.
  • Eat in small portions: The less you eat on your cheat day, the less likely you are to overindulge. Only allow yourself a small portion of high-carb foods during cheat days instead of going all out.
  • Make cheat days rare: If you make cheat days a daily occurrence, they stop becoming cheat days and start becoming a diet regime. Space out your cheat days generously, whether a week or two weeks apart.
  • Make it count: You should be selective about what you eat during your cheat days. Don’t waste it on a bag of potato chips that don’t do your body (or your appetite) any good. Substitute them for our tasty barbeque pork rinds .
  • Avoid sugar: This might sound like a bummer, especially if you were looking forward to eating sweets on your cheat day. But sugar is your number one enemy on keto — cheat day or not. Avoid sugar entirely and opt for keto-friendly sweeteners instead.
  • Exercise right after a cheat day: Soon after your cheat day, make it a point to exercise.Studies show that exercise increases your body’s ability to process carbs, helping you get back to ketosis faster.
  • Get back to your keto diet quickly: Cheat days shouldn’t last an entire week. Get back to your keto diet routine as quickly as possible so you don’t fall off track.


Keto practitioners say that you can absolutely have cheat days while observing keto. But it’s important that you do it right to stay in ketosis and on track with your weight loss goals. Enjoy your cheat days — but be selective about what you eat, don’t overindulge, and make it a point to get back to your keto diet soon after.

Keto Diet Cheat Day: Frequently Asked Questions

Is it ok to have a cheat day on keto?

It’s okay to have a cheat day while observing keto. But keto practitioners recommend you plan your macros carefully. Don’t go all out on your cheat day — know your limits so you don’t get knocked out of ketosis and become unable to get back.

How long does it take to recover from a cheat day on keto?

If your cheat day knocked you out of ketosis, you need to get back to restricting your carb intake to 20 to 50 grams a day. Then, it will take between 2 to 7 days to reenter ketosis, but this will depend on your metabolism, exercise, and hydration.

How do you jumpstart ketosis after a cheat day?

After a cheat day, you can help your body reenter ketosis by lowering carb intake and boosting fat consumption. Exercising, fasting, and staying hydrated can also help speed up the process.

Keto Diet Cheat Day: Is It Worth It? (Pros & Cons) (2024)


Keto Diet Cheat Day: Is It Worth It? (Pros & Cons)? ›

It's okay to have a cheat day while observing keto. But keto practitioners recommend you plan your macros carefully. Don't go all out on your cheat day — know your limits so you don't get knocked out of ketosis and become unable to get back.

Is it bad to have a cheat day on keto? ›

One benefit of a planned cheat meal is that it allows a short period of indulgence, making it easier to stick to the keto diet in the long run. However, frequent cheat days can also promote unhealthy eating habits.

What are the disadvantages of a cheat day? ›

Frequent cheat meals can lead to inconsistent calorie intake, making it difficult to track your dietary progress accurately. This inconsistency can, in turn, slow down your weight loss or even lead to weight gain, especially if high-calorie foods like junk food and fried foods become regular indulgences.

Why did I lose weight after a cheat day on keto? ›

The Benefits of Cheating

Research shows that after a cheat meal, the body increases its metabolism, causing you to burn calories faster. This is caused by increased levels of leptin, a hormone secreted by fat cells and responsible for maintaining energy balance in the body.

How often should I break my keto diet? ›

Keto cycling doesn't have a strict definition. Some people choose to have five or six days on keto followed by a day or two off. Others will do keto for 10 to 12 days followed by three to four days off. Devine typically doesn't recommend taking more than two days off keto.

Will one cheat day ruin my progress? ›

While your metabolism may go up in the immediate aftermath of a splurge, it doesn't stay that way for long enough to make a significant difference. “Cheat day calories can add up fast and bring your weight loss progress to a screeching halt — or even reverse it,” Taylor warns.

How long to get back into ketosis after cheat day? ›

If you've cheated on keto, you're likely out of ketosis. Once out, you'll need to strictly follow the keto diet to reenter ketosis. This process takes several days to 1 week, depending on your carb intake, metabolism, and activity levels ( 6 , 7 , 8 ).

Can I have pizza on keto cheat day? ›

Instead, a successful keto cheat day should have some limitations. Make your cheat meal keto-friendly: Instead of eating a whole box of pizza or a tray of chocolate chip cookies on your cheat day, opt for keto-friendly alternatives like pork rinds — you won't even know the difference.

Why am I not losing weight after cheat day? ›

Binge eating involves rapidly eating large amounts of food, often much more than your body needs. Even if you're bingeing on relatively healthy foods like nuts or dark chocolate, it can still prevent you from losing weight ( 8 ). Many people binge eat occasionally, which can contribute to weight gain.

Will one slice of pizza take you out of ketosis? ›

Regular Crust

This type of pizza crust can have up to 33g of carbs without any added sauce or cheese. If you're limiting your carbs to 20-50 grams per day, one slice of this type of crust will likely kick you out of ketosis.

What is the hardest day of keto? ›

1.The First 10 Days May Be The Toughest

Before starting, you should be aware that if you drop carbs cold-turkey, the first few days you will most likely experience symptoms of your body adjusting to lack of glucose. Many people starting off keto will go through this and it's often referred to as the “Keto Flu”.

How long should a person stay on a keto diet? ›

Following the keto diet for an extended period of time can be difficult, and even some of its top proponents warn against sticking to its strict guidelines. This includes cutting back carbohydrates to 50 grams a day or less, for at least two to three weeks up to six to 12 months, per the National Library of Medicine.

What is the best amount of time to stay on keto diet? ›

Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn't gotten to the point where I would be comfortable recommending it as a forever diet,” he says.

How quickly can you get out of ketosis? ›

The number of carbs needed to kick you out of ketosis can depend on the person and how long you've been doing keto. But, it's safe to say that any high-carb meal over your recommended daily carb limit will do the trick. And the effect is pretty immediate (aka the same day).

How to get back in ketosis in 24 hours? ›

You can make several diet changes to reach ketosis in 24 hours, including:
  1. Increasing your fat intake.
  2. Cutting out added sugars and processed snacks.
  3. Eating moderate amounts of protein.
  4. Consuming an abundance of non-starchy vegetables.
  5. Taking supplements such as exogenous ketones.
Jan 31, 2023

Can you do keto on weekdays only? ›

Follow a Cyclical Ketogenic Diet

On the Cyclical Ketogenic Diet (CKD), you would only eat a strict keto diet for five days within a seven day period. Many times, people choose to eat a standard keto diet during the weekdays, and following a high-carb approach on the weekends.

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