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Breaking Keto – The Impact of Cheat Days and My Lessons Learned

hey there it’s Steve from SeriousKeto.com and in this video i want to
talk about cheat days their impact and
just my general thoughts on going out of
ketosis but before we start if you’re
interested in keto cooking videos
product and ingredient reviews and
lessons learned from my experience on
the ketogenic diet and with intermittent
fasting kind of like this video click
that subscribe button down there and
while you’re at it click the bell next
to it so you’re certain to not miss any
of my videos I don’t like the term cheat
day I just I don’t think it’s an
accurate descriptor of going off of keto
I figure you go off of keto one of two
ways either you do it just because you
lost the willpower and and did it and
hopefully that’s never the case
hopefully when you go off of keto it’s
because you made a plan to go off of
keto you’re aware of the consequences of
going off of keto and you still move
forward with that decision and then
don’t beat yourself up too badly for it
there are some people out there who are
just super duper militant and you know
the keto police and they’ll tell you I’d
never ever ever ever go off of keto but
let’s be honest there are gonna be some
times when to stay on keto you’re gonna
kind of look like a jerk you know if
it’s some family get-together some party
or something where there’s just it’s
it’s gonna be a situation where it makes
more sense for you to go off of keto
then deal with you know any of the
backlash or questions or attitude that
you get as a result of staying with keto
so for me recently we sort of had a
double whammy we had the fourth of July
and then two days later the whole family
went to Chicago to Topolobampo rick
bayless –is michelin-starred restaurant
which is something we’ve been talking
about doing for years
and I knew that going to Topolobampo
there was just no way that I was gonna
stay keto so I figured I might as well
treat myself a little bit on 4th of July
and you know had a hot dog on a bond had
a couple of beers and some potato chips
and things like that but rather than
just sit here and tell you about the
experience I’ll let you watch it here
are a handful of videos I took with my
iPhone chronicling the experience of
going out of keto and then getting back
that was not a good night of sleep I
feel like I was up pretty much from a
little after 2:00 until 5:00 I don’t
feel great and I’m not looking forward
to this weigh-in
so I went up about five pounds but at
least I’m under 180 had I’ve been over
180 that would have been just
usually I’m up between five and six on a
Sunday morning the Sunday morning didn’t
wake up didn’t roll out of bed till
about 9:00 oh let’s see what the blood
ketones look like this morning
blood glucose 116 I don’t know that I’ve
ever seen it that high
and point three for blood ketones which
is probably the lowest I have seen it
since I started doing keto I’ve knocked
myself out of ketosis a couple of times
so I know the drill and I’m not looking
forward to today I find that when I’m
out of ketosis
I feel dim-witted I have a hard time
sometimes straining together an
intelligent sentence I can’t think of
words oftentimes I’m I become very
clumsy and I wonder is this what I used
to feel like all the time and I just
didn’t know because that was normal to
me now I am happy that I’m still under
180 pounds but I am the heaviest I’ve
been now in a couple of months on the
fourth of July I had sort of a mild
ketosis break and then last night at
Topolobampo I really went all out and I
it was made worse by the fact that on
the drive home from Chicago we stopped
at an over Weiss ice-cream parlor and I
had a peanut butter chocolate sundae and
oh my god I just I’ve really it’s the
feeling is kind of like a hangover but
it feels like a rather than a hangover
that you feel like in in your head and
in your stomach I feel it in my soul so
I’m still going to do my best to be
productive today it looks like it’s
gonna be a beautiful day outside there’s
a lot of chores and things I need to do
inside but I decide
right now I will continue to video and
provide updates over the coming days and
let you know exactly how long it takes
for me to get back into ketosis as well
as get my weight back to where was pre
fourth of July
so after my first full day of trying to
get back into ketoI am down three
pounds at a pretty good night of sleep
last night let’s uh let’s see where
we’re at in terms of blood glucose and
ketone readings 101 for blood glucose
0.34 ketones so still the same as
so it’s about 8:30 on day 2 and I think
I’m going into ketosis it seems like I
get this sort of uh sort of smell almost
it’s gonna where like I can smell my own
snot when I start going into ketosis but
I guess we’ll be able to validate that
tomorrow morning when I take my blood
ketones but I’m feeling a lot better I’m
feeling a lot happier more energized
like I said will will validate tomorrow
so my blood ketones this morning were at
0.6 so I’ve just cracked into
nutritional ketosis still little ways
from optimal ketosis I’m also down
another 2.8 pounds so another day like
yesterday and I could be back to my pre
fourth of July weight
so this morning my blood ketones were up
to 0.8 so I am in nutritional ketosis
that’s cool my weight is just three
tenths of a pound away from my low
weight before fourth of July so
hopefully tomorrow we should be in maybe
optimal ketosis and have our weight back
where we want it also went out and did
some sprints this morning they felt
pretty good they weren’t quite where
they were before my fourth of July keto
busting binge but again I’ve got good
feelings about tomorrow
so it is Friday morning six days after
blasting myself vodka ptosis
my blood ketones are up to 1.2 my weight
is four tenths of a pound lighter than
it was before I went off ketosis went
out this morning did some interval
sprints they were the best that I’ve
ever had so I suspect that probably
tomorrow I will be back in optimal
ketosis and oh yeah woke up at 5:00 this
morning just ready to go feeling great
that’s one of the things I love to when
I’m in ketosis I seem to wake up fairly
early in the morning just ready to get
on with the day and that was the case
so feeling good glad to be back so was
it worth it I’m gonna say yes for this
particular instance and you need to kind
of decide your own particular instances
but my suggestion is that if you are
gonna break keto that first it’d be rare
second it’d be planned third that you’re
aware that you’re gonna feel kind of
cruddy you know the next couple of days
and your your overall performance your
mental performance your athletic
performance are gonna take a hit this
may be a motivator for you you know I
really pushed myself the last few days
because I wanted to get back into
ketosis I wanted to start feeling that
great way that I feel when I’m in keto
and you know I was really ambitious
about getting my weight back to where it
was before I broke keto and then you
know moving on I guess I guess in
summary what I would say is if you do
break keto first don’t don’t break by
accident break it as part of a plan
break it because you’re a mature
informed adult and you know the
consequences it’s sort of like I guess I
would compare it to drinking too much on
New Year’s Eve you plan for it you know
it’s coming you know you’re gonna suffer
because of it you make a decision to do
it anyway
and if that’s a decision you want to
make then go for it don’t beat yourself
up bounce right back
but be aware that there are consequences
to going off of keto and one of them is
that it’s just going to take you longer
to get to your weight loss and health
goals so I hope you enjoyed this video
and maybe learn something from my
experiences thanks for watching

Randall Smitham



  1. Andy Spark Posted on July 17, 2019 at 2:13 pm

    You said, that you do sprints.
    How does that look exactly?
    Are there some variations of it ?