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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.
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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.
@swaggiodimaggio4536 4 жыл бұрын
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".
@blubberbelly5711 4 жыл бұрын
Even better just don't eat!
@thomasgriffin3938 4 жыл бұрын
I just imagine maggots in the food and the cravings go away
@wyokat1335 4 жыл бұрын
On Keto right now (about 6 months) I don't want to eat anything with sugar or carbs. Maybe that will change with time, but I hope not. My body tells me that stuff doesn't taste as good as you think. Plus on weekends I make keto friendly desserts, that is our cheat.
@blubberbelly5711 4 жыл бұрын
@Duke Silver everything is bad for u, organic ha do u know where those farmers hands have been?
@danan9061 4 жыл бұрын
You have to learn to hate the food you used to love. Its super hard to reprogram yourself that way
@Nonduality 3 жыл бұрын
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!
@leahmiranda8359 4 жыл бұрын
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.
@user-kz6pf6ks5n 4 жыл бұрын
Yeah, I always get myself thinking: why am I even eating this? It's not as good as before! But I don't feel particularly bad the next day, so I still do it occasionally.
@krystalferguson2750 4 жыл бұрын
Same...except for fries...and beignets...those are the only 2 foods that still taste really good to me...and I used to be a biscuit freak
@greeneyedshetiger 4 жыл бұрын
Same. Except for my nemesis - sushi. That still tastes too good.
@lindabell6954 4 жыл бұрын
Leah Miranda occasionally having something sweet should be ok? Our bodies are made to eat and digest a variety of foods. You will not feel lousy unless you overeat.
@carmeladelarosa1425 3 жыл бұрын
@@lindabell6954 actually our body wasn't made to consume sugar (the refined forms) 🤷
@manie329 4 жыл бұрын
Ate a whole pizza pie then craved another pie next day. Fasting for 48 hours helped to get back into ketosis
@GeraltofRivia22 3 жыл бұрын
Yep, whenever I cheat, I do a 48 hour fast. Trying to enter ketosis by eating just sucks.
@paigesummers7580 3 жыл бұрын
DAYUMMMMM 🍕
@bullmoose6739 Жыл бұрын
I gained 20 pounds in 3 days around new years. I was conflicted about some relationships, just didn’t know what to do so I sat and ate. Lots of spaghetti and lasagna, marshmallow fluff, ice cream, peanuts, chocolate syrup, chocolate chips, heath bars, whipped cream. Hopefully the weight comes off as fast as I gained it.
@bullmoose6739 Жыл бұрын
I have to start eating vegetables again.
@philipblake1032 3 ай бұрын
@@bullmoose6739ever lost it???
@howtomedicate 4 жыл бұрын
My best way is: eat clean again and do some cardio! This always makes me feel better 👍
@howtomedicate 4 жыл бұрын
@Foto4Max you can do both. I try to do both 2 times a week 💪
@froggreen2067 4 жыл бұрын
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.
@shivangi0518 3 жыл бұрын
Woah!
@themississippicottage9395 4 жыл бұрын
I have been feeling horrible since I cheated! 😭 it wasn't worth it...Thanks for this video. I needed it TODAY.
@georgemathew8494 Жыл бұрын
I feel you
@AO-bb8bz 5 ай бұрын
Me too
@JOVI08 3 жыл бұрын
On recommendation. KZfaq knows i’ve been having a cheat day 😂
@mansmotovlog8005 3 жыл бұрын
Hahaha same situation. Nag cheat day ako nung Christmas, i feel guilty sa ginawa ko sayang weight lost ko. Kaya nanuod nalang ako 😂
@cutestpunk4648 3 жыл бұрын
The holidays :P
@brandivaa 3 жыл бұрын
Lol same!
@felishapittman2778 3 жыл бұрын
👀 et tu???
@violennybaez146 3 жыл бұрын
Jajaja true.. creppy..
@Nina-mc2vo 4 жыл бұрын
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
@dta97392 4 жыл бұрын
Nina dovale pretty much the same thing for me! 😁
@dta97392 4 жыл бұрын
Nina dovale Dominga 48 hr fast now. After to many carbs over the weekend! 🥴
@Nina-mc2vo 4 жыл бұрын
@@dta97392 good luck😊
@anjupal3579 4 жыл бұрын
Fasting without eating anything ? As I m finding it really difficult to get back .
@dta97392 4 жыл бұрын
Anju Pal electrolytes... a lot of water! (Tea & coffee) nothing added to it! Works good for me!
@terrik4723 3 жыл бұрын
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.
@amparan001 2 жыл бұрын
Yes 🙌
@sinny721 2 жыл бұрын
I like to think that the cortisol from stressing about messing up is probably just as harmful as the food itself. Reset early, reset often and move on.
@saraiday1646 Жыл бұрын
True
@miroslavaandrada7128 Жыл бұрын
Yay! I'm not the only one doing that! Except for length of fasting. Working on it.
@johnsalazar2950 6 ай бұрын
Love this. I’m going to France for 7 days and plan on enjoying my holiday at the end of the month and eating. When I get back I plan on doing a 48 hr fast
@gailmiller7035 3 жыл бұрын
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 :-)
@varnashankar9073 Жыл бұрын
Hey, I’m good through the same thing for the past 3 weeks. Could you let me know if you did the carb wash out to re-enter ketosis?
@VR-oy3fu 3 ай бұрын
Wow 3 weeks! I did one day of bad eating and already feel like crap.
@coolingwinds 4 жыл бұрын
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.👍🏾
@RC-px2vx 4 жыл бұрын
Had a similar effect on me as well
@jtsays429 3 жыл бұрын
I'm going through this now... haven't had carbs in 3 months and the kiddos came home from college and then Thanksgiving.
@Magneticlaw 3 жыл бұрын
Small, consistent steps, and you'll reach your goals - I've been doing KETO for 2 years and am just now getting serious about the fasting side of things, and that was mainly me retraining my brain on the different way of eating.
@erikatomayko8321 3 жыл бұрын
I agree! It has been about a year and a half for me and I am definitely on the roller coaster. I am consistent for a few months and then “cheat” for a bit. Glad to know the keto king did the same! I have hope now!
@elishadoyle656 3 жыл бұрын
You can do it 😉 Xx
@kennethwallace5168 4 жыл бұрын
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...
@tonynmason2384 4 жыл бұрын
Kenneth Wallace lmao same here I was shocked when I seen this posted today cause I cheated yesterday
@tammydowell589 4 жыл бұрын
@@tonynmason2384 he is like Santa!
@hosnakawusi2165 3 жыл бұрын
Kenneth please tell me how did you lose the weight in 2.5 months, what did you eat every day and what was the amount of calorie you ate. Thank you
@kennethwallace5168 3 жыл бұрын
@@hosnakawusi2165 I ate everything I usually ate...just less of it. Example, when I went to taco bell...I ate just 1 taco. To get into ketosis you simply need to intake less than your body requires. Intermittent fasting helps...ie, get down to 1 meal a day. Once you fast, you withdraw from sugar and after that you are no longer hungry all the time because you are no longer in a State of insulin resistance.
@hosnakawusi2165 3 жыл бұрын
@@kennethwallace5168 i am doing OMAD with IF right now, but I eat whatever I have cooked for my family except white bread. It usually goes around 1200 calories per day, I think I am not loosing weight this way and I should switch to a more healthier diet while I can never ever stick to a very healthy diet (vegies). I am glad to hear you ate everything but less of it. Can I eat beans or lean red meat cooked with tomatoes, onions and ofcourse salt/pepper...etc? Thank you so much
@ClaireR-zk2ge 3 жыл бұрын
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.
@2julsofmine 3 жыл бұрын
I’d have to add Thanksgiving in cycle.
@motorbikeray Жыл бұрын
Every Sunday I eat dinner at my senior-aged mom's house, which always kicks me out of that week's consecutive days of ketosis because her cooking involves using lots of sugar (for sauces and gravies) and lots of carbs (rices and pastas). Every Sunday night after I get home I watch this video to remind myself what to do to return my body to ketosis by Tuesday afternoon.
@siobhanmurphy9605 3 ай бұрын
Hi, what exactly do you do, looking for tips as to what helps you? And do you feel like you still lose weight? Thanks 👍 😊
@motorbikeray 3 ай бұрын
@@siobhanmurphy9605 wrote, "Hi, what exactly do you do, looking for tips as to what helps you? And do you feel like you still lose weight? Thanks" After getting kicked-out of ketosis from Sunday's dinner, I do a water-only fast from Sunday night to Tuesday around 3 pm. Then I continue my low-to-zero carbs normal eating habit. I continue to lose weight when staying strict on low-to-zero carbs food intake.
@shereens1463 3 жыл бұрын
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. 🤗🙏
@gfp46 4 жыл бұрын
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...!
@actsfittolead 4 жыл бұрын
That is awesome! Thank you for sharing. Yes it is listening.
@flowersmile123 3 жыл бұрын
Good for you. I'm happy for you.
@kenbob1071 4 жыл бұрын
Dr. Berg's closet: blue shirt, blue shirt, blue shirt, blue shirt, yellow shirt (cheat day), blue shirt, blue shirt, blue shirt...
@parvoxlox5532 4 жыл бұрын
Oh that rollercoaster. Can you answer why or how children develop cancer at an early age..that troubles me. Evette
@tyjomeb123 4 жыл бұрын
He looks great in blue, any shade.
@deez6005 4 жыл бұрын
🤣🤣🤣
@ScutrBich 4 жыл бұрын
@@parvoxlox5532 sugar... It's in their formula... Sugar feeds cancer For starters anyway...
@ludmilamaksimova5516 4 жыл бұрын
tyjomeb123 Hi is, very handsome ☺
@DollarDiva99 4 жыл бұрын
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.
@bigsistruck 3 жыл бұрын
I plan out my cheat days. After a cheat day I do a 48-60 hour fast. The first day is easy because I still feel stuffed. The next couple of days aren't so bad either. This way I still get my goodies once in a while and don't gain weight.
@brandnueweightloss 4 жыл бұрын
Good explanation on the mental side of cravings. It's great that this type of advice is still free online.
@brandnueweightloss 4 жыл бұрын
Kube Dog “matt” was already taken as a youtube account name 😉
@kchism1 4 жыл бұрын
I ate only half of a personal pan 6in pizza...within an hour, I was so ready for a nap and so sleepy. It's amazing the symptoms I experienced from a cheat meal. This is real life here. Keto(especially cleanketo) treats my body good.
@emh8861 3 жыл бұрын
That happened to me with half a serving of oatmeal! LoL
@solidforantubis 3 жыл бұрын
Same! I just had 2 chicken tenders and some cheese curds from Culver's and I had to take a 2 hour nap. My heart is racing and I feel like crap
@travelmee1358 4 жыл бұрын
I feel so guilty to have cheat meals especially after I started to see significant results from IF ... so I rather to be consistent to make myself feel good and get closer to my goals :)
@richardmiddleton7770 3 жыл бұрын
ONE cheat day is fine and is actually exactly what you need both mentally and physically! It's the frequency of the cheat day that matters, once a week is too frequent but a good starting point, try and stretch it to once a month.
@shawns9813 3 жыл бұрын
You have great discipline. I have to do once a week.
@theketogamer Жыл бұрын
@@shawns9813 try doing a cheat day only once a year that's what I do 😊
@abdulmhd9558 4 жыл бұрын
We are so blessed to have you Doctor.
@saq546 4 жыл бұрын
Abdul Mhd we really are, and it’s great to see that someone is translating his videos into Arabic - much needed. Thank you.
@amandaj7501 4 жыл бұрын
Thank you for admitting how long you struggled. Gives me hope I am almost there.
@Francisco-Danconia 3 жыл бұрын
My wife and I do zero carb 5 to 6 days a week and eat whatever we want 1 to 2 days a week. Works for us. I was literally on the way to pick up some lawn mower parts watching this video haha. We don't call them cheat days because we plan on them and we fully allow ourselves to enjoy life a little. 👍
@SummerBaby728 Жыл бұрын
I love this! And yes, they’re not cheat days, but planned indulgences
@stephanies3862 Жыл бұрын
So on your "cheat" days do you two feel any if the negative effects that he mentions?
@amandacosta1566 11 ай бұрын
I do the same! I usually use the weekends for that, I just do like , turn off my brain and dont worry about counting calories just try to enjoy what I like. At Monday I'm back to the track. Drink lots of water to get rid of the bloating and works just fine for me, I have the same weight for 3 years and I'm 36 years old.
@uchithahettiarachchi8304 9 ай бұрын
But going in and out of ketosis is good for your body? Fat adaptation gives a lot of stress on your body.
@achrefjouini2188 4 жыл бұрын
The way he writes with that special pen and the sound is so satisfaying
@Silv1a 4 жыл бұрын
Omg I was just literally going through this and contemplating what to do. This is the second time Dr Berg posted a video relating to what I was actually struggling with on that day.
@blubberbelly5711 4 жыл бұрын
Just stop eating all together
@miah5050 4 жыл бұрын
Same here! It’s like he can read my mind
@TheEternalGospelOfJesusChrist 4 жыл бұрын
Its Facebook and Google reading your mind
@buyerbware25 3 жыл бұрын
@@TheEternalGospelOfJesusChrist Dr. Berg needs no algorithms to post what we need when we need it.
@priscilladevi9705 3 жыл бұрын
I know I find he does that for me aswell
@irishrose1970cr 4 жыл бұрын
I don't cheat or go back anymore because I've tortured my body enough over the years of feeding it garbage. I've finally learned my lesson.
@shahrosearyian9820 3 жыл бұрын
You are so beautiful
@k79311 3 жыл бұрын
Hoping to hit that point soon because it’s starting to stick and I remember before I eat a cheat food
@nh8324 3 жыл бұрын
How do you go about having willpower when people you love offer you cake or is a celebration or change of scenery? I really struggle with that part and I hate when I eat bad foods for the sake of others I wish I could be better
@plainjane7276 3 жыл бұрын
@@nh8324 you just remember all the hundreds of thousands of times you've ate it Before (combined cookies, cakes, ice cream, etc) then how $hitty you felt later after eating it..and remind yourself there is Nothing "Nutritious" about it. That's what has helped me so far 30 days in.
@marliesyanke4580 3 жыл бұрын
@@plainjane7276 I have tried that but the cravings are stronger than i am. Even tho i know i feel bad next day or two.
@Apollos59_ 4 жыл бұрын
I’ve lost 110 lbs so far on Keto. I still need to lose 30 lbs. I have cheated it scares me. I have to remember why I started this weight loss journey. My answer is. I want to live.
@nubmar8227 4 жыл бұрын
I cheated last month and I paid the price, I was craving more carbs and sugars, and I stared to gain a few ponds, but I am back on track fasting between 20-23 hours each day eating only one meal per day, have lots of energy. So Yes Dr. Burg is right, you have to experience the disappointment to be more motivated. Thank you Dr. Burg!!
@rosejukie2951 4 жыл бұрын
Best explanation I’ve ever heard Dr Berg do.
@optimizewithscience8883 4 жыл бұрын
I usually have one cheat day per week and I found that it can help a lot, especially when on a diet and when I have my calories low. It helps me to stick to my diet as I have something to look forward to and I sometimes feel this little boost in my metabolism!
@optimizewithscience8883 4 жыл бұрын
@Stefan Van der Spuy Getting to crazy about nutrition shouldn't be the goal anyways. I live the healthy lifestyle to be able to allow myself some cheats every now and then and know that I'll be fine :)
@HiHereIAm165 4 жыл бұрын
Cycling is good
@manny7886 4 жыл бұрын
It's better to cheat than to stop completely.
@YeshuaKingMessiah 4 жыл бұрын
Low cal is not the way to go. Either fast or eat enough. The starvation makes your body UNHAPPY and your mentally exhausted from starving too. Eat KETO! YUM
@dyahviona 4 жыл бұрын
That's what I did back then. Someday you'll say "nah I'm good, I don't want this"
@daisyl2629 3 жыл бұрын
Been doing so well on Keto and IF. For the first time I ate a small slice of birthday cake (my daughter's). Felt so guilty after but had ACV and fasting really helped get back on track. Feeling all is right with the world again.
@LauraKnight2024 2 жыл бұрын
His last few words when he talked about his years and years of trial and error were the most powerful for me
@cathy3701 4 жыл бұрын
I appreciate you walking us through the mechanisms of cheating. I've been on healthy keto since March & haven't felt the need to cheat yet simply because I felt so awful physically, mentally, & emotionally for so many years with wildly fluctuating blood sugar. It's simply not worth it to eat that bowl of mac & cheese.
@DebbiePeet 4 жыл бұрын
Thank you Dr. Berg I to notice when I ate carbs and sugar, my joints were killing me. It's not worth it to me KETO for life!!!!! Thank you for all your Great videos, I've been forwarding them to my son👍 God Bless You and Your Family Dr. Berg FOREVER AMEN🙇♀️✝️🙏
@blubberbelly5711 4 жыл бұрын
Just don't eat, best thing ever
@jenniferkuiper503 4 жыл бұрын
I've been noticing this too lately. If I have a bad carb day, my joints and muscles are killing me. So glad I put this together. I was taking ibuprofen all the time
@DebbiePeet 4 жыл бұрын
@@jenniferkuiper503 Yes I noticed it right away!!!
@DebbiePeet 4 жыл бұрын
@@blubberbelly5711 I almost can't really!
@blubberbelly5711 4 жыл бұрын
@@jenniferkuiper503 i chow down carbs all the time, don't feel any different really..guess it's all on who you are
@jeremiahb3519 3 жыл бұрын
Great analogy with the lawnmower carburetor. As a middle aged gear head trying to get my health in order after years of abuse I appreciate these easy to follow short videos 👍
@israelmckingley7183 3 жыл бұрын
God bless Dr. Berg. This guy is saving a lot of people's lives through education. Things I just didn't know. Thank you thank you thank you
@ohillbilly 4 жыл бұрын
A 36-48 hour fast usually resets me pretty well. And I'm due one soon. Yes, I've been bad.
@grandanse5827 4 жыл бұрын
Omg how do u go 2 days without food..pls tell me
@ohillbilly 4 жыл бұрын
@@grandanse5827 A couple summers ago, I went four days without eating. Just water and nothing else. That was during labor with a bouncing, baby Kidney Stone. lol. Dropped 15 pounds. Wasn't the healthiest thing I've ever done, But I passed the stone. So two days is pretty easy, plus the good doctor says I can take my vitamins and electrolytes without breaking a fast. Easy peasy.
@Diana-zl3ue 4 жыл бұрын
You’ve been “bad” for eating carbs??? Jesus being bad would be lighting an orphanage on fire!
@aliensun6144 3 жыл бұрын
@@Diana-zl3ue how crazy to think bad could be used in other ways besides evil deeds such as your example. Weirdo
@PS-zw4yc 3 жыл бұрын
@grande I love food. I’ve been chunky most of my life. I started keto felt great. Once in ketosis the fasting is substantially easier. I did a about 55 hour fast and surprisingly I felt amazing Plenty of sustained energy hunger pains not really there just the habit of eating. At first aka dinner time day 1 was miserable as your not burning ketones yet. Once you switchover your incredibly different
@shaungordon9737 4 жыл бұрын
I couldn't have clicked this any faster when I first saw it........
@debbielittlejohn7060 4 жыл бұрын
Me to
@astudentofhistory6520 4 жыл бұрын
Me to
@mangog8277 4 жыл бұрын
Me 3 :)
@SB-xb9yi 4 жыл бұрын
Shaun Gordon yup me too. I wonder how long the cravings will last now. I hope I can snap back by tomorrow
@watch13famouspeoplewhoacce45 4 жыл бұрын
⚠️ :PLEASE 🙏🏻 WATCH ON KZfaq 👉🏻 The TOXIC Truth! Shocking Facts About Ingredients In Our Everyday Products! Video is 13 min 16 secs.:💢: TRUST ME AFTER WATCHING THIS VIDEO YOUR SHOPPING LIST WILL CHANGE FOREVER
@lovelylindsey2684 3 жыл бұрын
I think Keto is like a marriage- if you cheat it won’t work 😂
@marliesyanke4580 3 жыл бұрын
Lov, i agree
@jbhann 3 жыл бұрын
But what if you’re with your spouse when keto cheating? Would that be a threesome?
@lovelylindsey2684 3 жыл бұрын
@@jbhann Lol do you consider your wife a non- keto food -like some kinda carbs? 😂 i said keto is LIKE marriage 🙄
@jbhann 3 жыл бұрын
@@lovelylindsey2684 ….uh no, as that would fall into the sadistic and horrifying category of cannibalism, and I’m no Ed Gein or Jeffrey Dalmrer. However…they were both from Wisconsin, and I’m from Wisconsin…
@lovelylindsey2684 3 жыл бұрын
@@jbhann Lol I thought so! You answered your own question! 😂You are good👌🏼
@nadasabir8022 3 жыл бұрын
I love how everything you talk about , there is such good summarized notes . I always take screen shots of it to refer to as reminders . Love love love the way you explain everything so well ❤️
@gordyn5292 4 жыл бұрын
I've had two cheat meals in the last year, I just fasted for 48 hours which isn't an issue as I'm 22/2 IF everyday. I absolutely will not cheat on IF though, no less than 20 hours for me.
@outrageouslove6170 4 жыл бұрын
I had a cheat day on Thanksgiving, totally carbed up then went back to low carb. The only thing it did was boost my metabolism and I lost more weight.
@Fizzy5pringwater 3 жыл бұрын
Scientific studies say cheat meals are bad but I used a Friday night dinner and dessert of my choice to get me through 18 months of losing 130 lbs in ketosis.
@ThePinkwing 3 жыл бұрын
Dr Berg thank you for being down to earth and real. I prayed for help with my health and he gave me you! It has completely changed my life. 6 weeks on keto 10 kilos lighter, feeling amazing. God bless you Dr Berg
@bigkahona8444 4 жыл бұрын
It took me 2 weeks to get over a weekend of having some carbs.
@SuesColorfulWorld 3 жыл бұрын
I've been doing great. Only on the keto diet for 2 months following a liver shutdown. I cheat on the holidays. Yesterday I only cheated a little. I had a glass of lemonade vs. lemon water and a cup of hot chocolate loaded with marshmallows on top. When I woke up this morning, I was feeling the pain right in the middle of my abdomen -- likely my liver and pancreas. This is why I only cheat on holidays. But one of these days I might just decide not to cheat at all. Thank you so much for this video!!!
@eliadvo 4 жыл бұрын
Your advice is game-changing! I love that you explain the science behind it and give analogies and examples! Your channel reminds me of my other favorite channel Autumn Bates. She is a clinical nutritionist and talks science as well.
@reddawn8230 2 жыл бұрын
I like Dr. Fung’s outlook on this. Have a holiday or special occasion, celebrate, eat things you wouldn’t normally eat, enjoy them; then, fast and get back to your regular low carb/keto routine. It’s ok, the body is forgiving. It’s the all day every day carb consumption that is deadly.
@Flo-jh8rw 4 жыл бұрын
I'm 17. Been fasting hard for the past 5 days and also been on keto. Last night I reaaaally wanted a chocolate cake.😭 And I wasn't having any.BUT.The next morning, I started off with my routine and that's walking for a 40min straight on an empty stomach, come back home for my first meal becouse at the time I was already fasting for 19h. So I came back, made some eggs with mushrooms and bacon. And a cup of coffee. And that was it. After 4 hours I ate a salad with organic cheese and i started having the cravings again. The whole morning I was also very tired cause I didn't sleep very well. So I made gluten free banana pancakes with some avocado. I said to myself, okay, now were gonna watch some more of Dr.Berg's videos just to motivate me more😂 And I bumped into your Keto cake video and I just couldn't handle it. I took all of my last oatmeals I had in the kitchen cabinet and decided to cook them all and eat it so I won't be able to have any later on. I could've easily trown it away I know..So now I'm here. Sick to my stomach. 17y/o, 69kg, going to get that flat tummy hopefuly before 2020. I really had a need to share my todays experience here. Wish me luck and i'm so sorry lol Oh and also, when i'm done eating these oats i'll be writing down some of your keto recepies for meals and the deserts. I'll be back on my fasting mode.
@ericassuvtravels 3 жыл бұрын
Thank you for sharing your struggle with a keto life change. It's encouraging as I am currently doing the roller coaster. The crazy thing is I know I feel physically 100 times better on keto yet I cave and eat the carbs. It starts with potatoes than escalates from there until I am full blown off and I have to motivate all over again. Usually my incentive is the return of my joint pain especially in my knees, when I'm off keto.
@user-kz6pf6ks5n 4 жыл бұрын
I don't feel particularly bad after a cheat day and nowadays I can jump right back into keto again without that much effort. I've been noticing that the cheat food doesn't taste as good as it did before keto though.
@stormblessedj 4 жыл бұрын
Same bro. Food never tastes the same after keto
@helenebottger5699 4 жыл бұрын
Yeah... the cookies were bad :/
@avapilsen 3 жыл бұрын
@Caramel Cupcake lol ikr I will always love the taste of junk food
@lunaticladybc 2 жыл бұрын
Yeah, I agree. I feel like I am missing some flavours but then, after the food-war, I regret it because I didn't like the food like I used to do in the past.
@pattypereirataylor2604 3 жыл бұрын
OMG I have been on keto and IF since Dec 2019 and this bank holiday weekend I couldn't resist my daughters brownies and then I went for more carbs, it is amazing how I bloated and my digestion went pear shape in 2 days! I am back on it today and will have to suffer the consequences. My body is so much better on keto and IF really.
@venres7950 4 жыл бұрын
Pretty sure this does not happen with complex carbs because the sugar is not straight up released to the bloodstream but rather slowly..
@almaespina23 4 жыл бұрын
I cheat just before the first day of my menstruation. My body just crave for more carbs I don't know why. But I regret it after the meal cause I usually feel sick.
@86sineadw 3 жыл бұрын
I try and make sure to have more red meat and green veg before my period. Helps with my cravings
@strwbryblondi07 3 жыл бұрын
This is when I have the most cravings too. I know it is cyclical for me, so I just listen to my body (give in) and know it won't start a habit (and kinda feel like I deserve it!). Plus, I'm usually so bloated and a bit nauseous the next day that I don't want much to eat at all, so I go into a fast to reset.
@emh8861 3 жыл бұрын
Pretty sure that's normal. Check out Dr. Mindy Pelz.
@afrosteeve 3 жыл бұрын
Getting married and having beautiful babies is a great way to avoid period pain :)
@sw6118 3 жыл бұрын
@@afrosteeve and you tell your children “I never wanted you, I just wanted pain relief.” So selfish.
@israelcyabukombe2267 3 жыл бұрын
They know we've indulged after Christmas.
@clintt.l7444 3 жыл бұрын
🤣🤣🤣
@johnknelsen6842 3 жыл бұрын
Me to🙊
@almagarcia5426 3 жыл бұрын
I did so much now it’s time to heal
@sultrylady23 3 жыл бұрын
😂
@JanPLopez993 3 жыл бұрын
Or 'Indulged' ?
@Littrell1966 4 жыл бұрын
Thank you! I am gonna cheat tonight for my birthday and this will help! I have lost 70 pounds so far in part thanks to you!
@Azaketh Жыл бұрын
I go back to this video a lot. A LOT. My cousin, who is also my best friend, just got married. I didn't let anything hold me back, I partied hard, drank plenty of beer, wedding cake, I put no restrictions on myself. Time for a 48 hour fast to rebuild my focus... but this video reminds me that its not the end of the world. If we get off the horse, we can get back on.
@lauraclark3519 4 жыл бұрын
Oh Wow!! This was so timely for me. I had reached a goal on Sunday and rewarded myself with a bacon egg and cheese bisquit. I felt great afterward, but Monday I was in a funk. I had no energy and my joints ached. Now I know Why!!!!! Thank you.
@Eiaesthetic 3 жыл бұрын
Where’s that guy who summarizes the whole video
@kenblick4214 Жыл бұрын
Wow! I needed this. I’ve lost 45 pounds through IF and walking. I got Tendonitis in my ankle and it laid me up for a few days. That’s when it all went downhill. I started eating “everything” again. I’ve felt crappy and I say “this is the last thing I’m gonna eat and then I’ll get back on my plan!” 20 minutes later I’m looking for something to eat again. Started off today with coffee(and sugar) two coffee cookies(cause sugar in the coffee wasn’t enough) 45 min later had a mondo tablespoon of peanut butter and 3 packages of 100 calorie (healthy cereal thins), on and on all day. You get the picture. I’ve been sitting at my computer all day and haven’t been able to get anything done. I have brain fog, fatigue, and just a general feeling of $h!++iness!!!!!! Thank you, thank you, thank you for this video and me being able to find it! Signed, Itsmyown damnfault !
@msbauer1687 4 жыл бұрын
I appreciate your honesty on how we struggle with consistency.👍🥰
@StardustCrusader18 4 жыл бұрын
I had a cheat day like 2 weeks ago and I tried fasting the next day after eating but It was too hard to resist. And then I started eating again..And again.. And the cheat day became a cheat week while trying to fast. So I just eat healthily after the cheat day and fast when I'm ready.
@dyahviona 4 жыл бұрын
Do intense workout and give it everything you got!
@Haurath 4 жыл бұрын
If fasting is too difficult, just do a few full protein day. Fill up on meat and eggs. Drink lots of water or unsweetened tea also. Even after multiple cheat days in a row, 300g of pulled pork and a couple hard boiled eggs and i'm packed for the next 24 hours no problem.
@facosi1092 4 жыл бұрын
Same happens with me everytime
@Keep-on-ok 4 жыл бұрын
I fast every other day. I don’t cheat though. Working to remove 20 to 30 pounds.
@FrenchViking466 4 жыл бұрын
Sarah Love Fasting every other day will mess up your metabolism, and you will not lose weight as much as you’d like to.
@Keep-on-ok 4 жыл бұрын
French Viking Nope. It works for me.
@mimii3000 4 жыл бұрын
@@FrenchViking466 Why do you say that? Instead of doing IF some like ADF and both work
@chaoslordx8980 4 жыл бұрын
I really like that idea I bet you see great results that way
@rebeccafogarty2773 4 жыл бұрын
Sarah Love I’ve been alternate day fasting for 5 weeks and am down 11 pounds. Feeling GREAT!!
@Jordanavargasf 4 жыл бұрын
I traveled to the Dominican Republic and people told me I needed to try x food ... I did Keto all days except one ... my belly was 5 months pregnant belly .... I told my mom .. I’ve cheated on this diet a handful of times and none of those times it was worth it. Food wasn’t even that good or even as good as the food I eat on my keto diet ! Happy that you posted this.
@tawon1984 4 жыл бұрын
Sunday is my cheat day and I eat pretty much all day long whatever I want. I then fast and don’t eat again until Tuesday night 💪
@olaaa932 3 жыл бұрын
me too
@IrnBrummmmmmm0 3 жыл бұрын
how can u get into keto and then on the Sunday cheat? wont that effect the next keto week
@tawon1984 3 жыл бұрын
@@IrnBrummmmmmm0 I wouldn’t recommend it for someone who is new to Keto. I’ve done this for years and I know my body very well. Not only does the prolonged fast counter what I ate on Sunday it also slams me back into Ketosis much quicker. Turmeric and pepper even further adds fuel to the fire 💪
@adam84657 3 жыл бұрын
This is recommended to me on Xmas day!
@mamelamakuleni8180 4 жыл бұрын
I'm overwhelmed with info on keto. I recently started with IF for a week, then graduated to Keto. I don't know if I'm doing it right, cause I don't measure my food... but I fast for 20 hours a day and I eat 1 meal. I have a lot of food in my kitchen I believed were healthy but shockingly discovered is not, i.e; quinoa, lentils, risotto, couscous and basmati rice. I should probably donate them to homeless shelters now. It's really overwhelming because it seems there's new info to learn everyday.😫
@MrsK976 Жыл бұрын
How is the Keto going?
@timinator83 3 жыл бұрын
You explain things in such a rational + simple way. Everything you say in your videos makes sense.
@amydegan 3 жыл бұрын
I'm watching this again on Christmas day 2020! Will definitely need this info tomorrow. Merry Christmas to all!
@garnellwallace5594 3 жыл бұрын
I went off keto today too. First I wasn't as excited about the food as I thought I would be and though it tasted good, I wasn't in heaven eating it like I used to be. Then I was hungry a few hours later and when on keto if I eat a meal that size I don't get hungry as quickly. After the holidays I'll be more than happy to go back to keto.
@labyrinthe4830 3 жыл бұрын
There is nothing wrong in eating a little carb once in a while.
@ThePeacemaker848 4 жыл бұрын
4:33 lol, I love the pictures of the regretful cake face and then the happy veggie face.
@totallysick88able 3 ай бұрын
That lawnmower engine analogy had me smashing the subscribe button so hard. Good stuff.
@nightwolf9878 4 жыл бұрын
l had cheated for 2 weeks before l did 3 days water fasting . Now I feel great when l'm on ketosis.
@ladyrozerin7911 4 жыл бұрын
This was very helpful thank you Dr. Berg 👍🏻
@eraguk9662 4 жыл бұрын
I'm so freaking hungry I thought 0:38 was burgers lmao🤦🏻♀️😭
@erzcav4793 3 жыл бұрын
Hahaha 😂 same here
@josephinepoh2095 4 жыл бұрын
Last night I had a major blowout - a proper, traditional bread and butter pudding I made and promptly ate all by myself. This morning, I see this from Dr Berg. Thank you universe!!!
@ludmilamaksimova5516 4 жыл бұрын
Josephine Poh 😅😅😅 same here, but you are funny ⚘
@fifthseas0n 4 жыл бұрын
Dr. B, right on time! I needed this more than ever after last night’s binge.
@ChauhanMSahab 4 жыл бұрын
Right on time Dr. Berg, are you watching us secretly? 😂
@jerrybear3081 4 жыл бұрын
what is scarier, Dr Berg knows what we should learn today or we all need Dr bergs advise for same topic at the same time.
@Drberg 4 жыл бұрын
yes
@drpaddi 4 жыл бұрын
@@Drberg you're so funny!
@ludmilamaksimova5516 4 жыл бұрын
Dr. Eric Berg DC 😅❤
@ZaraKhan-ex3ev 4 жыл бұрын
Hahaha 😂
@c.randall1135 4 жыл бұрын
Perfect timing..I cheated yesterday😕...and it was soooo not worth it!! Thanks Dr. Berg 👍
@SWhel 3 жыл бұрын
Very much appreciate Dr. Berg’s channel. I’ve really enjoyed making the transition to IF and healthy Keto.
@Vacationkids 4 жыл бұрын
GREAT video Dr. Berg! Part of my job is to travel and taste foods (I know -tough job somebody has to do). When I'm home Keto is easy but when I travel I sometimes do not have control over meals I need to review. In these situations I do try to exercise more, drink fluids and take extra Vitamins. Soon as I travel home, I fast and get back on track. Thanks for the knowledge Doc and helping us stay in control.
@williammiller402 4 жыл бұрын
"Some people will cheat on their diet." - WHAT? No way. That's UNBELIEVABLE!
@adikurnia5364 3 жыл бұрын
I actually found myself that is very easy to do 48 hour fasting, and i feel better than before
@ereeeeeeeees 4 жыл бұрын
I had a cheat day today. I feel like i messed up. 😫 now i know what to do. Thanks Dr!
@marine429 3 жыл бұрын
I'm watching this cuz I'm about to have two cheat days of beer drinking but I'm right back on track with the doc because he is very knowledgeable and has a plethora of information
@nachojvr5 4 жыл бұрын
Can you add a vidio of over eating on omad .thanks dr burg
@odysodys1098 3 жыл бұрын
In my experience fasting is the quickest, cleanest way to get into keto. Usually 24-36 hours does it.
@amyk3020 3 жыл бұрын
Dr Berg, such great valuable information and it's amazing how good the body can feel when there's no food and you're doing a strict fast of four days. Thank you so much
@amandawaldrom4660 7 ай бұрын
Yup. I've had to endure the trial and error too, just to prove it to myself that keto is worth it. Every day. Amen.
@wendybabendy 4 жыл бұрын
I've found that I have zero desire to cheat - for the most part; but these last two days, after eating lunch (which was provided by a caterer and was dubious at best) I found I momentarily craved a cookie or some sweet, which I think was a throw-back to old habits (I was at a conference/training). After taking a breath and NOT indulging in the sweet tray (though I did look, today), I was totally okay and didn't die... was yet another hurdle to overcome which I did splendidly. I just wish that the meat I ate at lunch (deconstructed enchilada) hadn't made me feel yucky... I'm good now, but... ugh!
@imlost9364 4 жыл бұрын
I do a 48 hour fast after cheat meals.. every week
@animaljammer4148 4 жыл бұрын
I am diabetic, keto controlled. when I have a cheat day it lasts until I gain between 5kg to 10kg. I take about 8 days to get my blood sugars back down, and 10 to 12 days to get my ketone up to .15, I did just find a new product from a company biopriv called melt. Got my blood sugars down in 4 days and ketone up to .15 in 6 days. and removed the cravings in less than 2 days instead of the normal hard will fighting for a week.
@WithLoveTony Жыл бұрын
I do a intermittent fasting (20/4) 6 days a week with a low carb-no sugar diet, and on sundays eat whatever I want but still make sure I stop eating after a certain time. Usually cut it off 4 hours before bed. Then, I do a 40-48 hour fast and I’m back to the diet. I feel great during the fast too. I don’t go through any troubles of wanting more carbs like a lot of people do. I also make sure I workout everyday, especially on my cheat day.
@stein-fredricsvendsen8530 5 ай бұрын
Sugar addiction is living Hell. There should be clinics for Sugar addiction
@popparocko5295 5 ай бұрын
Man yes mate. I second the motion. 😊
@flowrepins6663 4 жыл бұрын
once i ate loads of candy and sweets after being keto, i felt like my muscles were on roids or something, like the carbs went into the muscle giving a heavy boost. also i didnt get hungry for the rest of the day. i dont think this works if you dont do keto first, but carb cycle seems to work
@buklau786 4 жыл бұрын
flow repins666 I do the same thing
@KR-os6nn 3 жыл бұрын
I’m glad this came up. I had a few cheat days in a row, and now my body’s fed up with it. Trying to recover and correct now.
@danykataki 4 жыл бұрын
Being following since 5 years now... You are a gem...
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