A guide to low-carb & keto diet cheating

To cheat or not to cheat? That is the eternal question.

Almost everyone is occasionally tempted – are you? This five-part guide will help you think through low-carb cheating… and if you do decide to cheat, it will help you do it smarter.

In truth, we dislike the term “cheating.” We use it since many people relate to it, but what does it really mean? Does it mean you are “getting away with something?” Does it mean you are gaining something unfairly? What it really means is that you are just cheating on yourself.

That’s why we prefer the term “going off plan.” That shows we have a plan, we are moving towards a goal, and sometimes we go off plan. And sometimes that’s OK, as you will read in this guide. However, since “cheat” is a commonly used term that many people relate to, we do use it frequently in this guide.

 

1. Bad and less bad reasons to cheat

Why cheat? Some reasons are better than others.

Bad reasons

Politeness or wanting to fit in

Aunt Martha will get over it when you skip her gooey dessert. Your dining companion’s surprise when you swap out potatoes for extra veggies is typically fleeting. Don’t overplay others’ interest or investment in your personal dietary choices.

Remember, people are usually wrapped up in their own experience and quickly move on from yours.

However, some people do get overly curious about your food choices. When that happens, be ready with a line like, “I’m sorry, I have a sensitive stomach.”

Impulsivity

An impulsive reach into that bowl of candy is an unsatisfying cheat. A last minute decision to eat a few of those cold French fries on your kid’s plate is rarely that satisfying.

Planned cheating can empower – random cheating undermines. Be true to yourself and stick to your cheating plan.

Bad planning

Grabbing a mediocre two-day-old sandwich from a gas station is a wasted cheat. Anything worth cheating on yourself for is, by definition, delicious. That stale sandwich is not.

Keep quality low-carb emergency food in your car, purse, or briefcase so you never cheat because you are starving.

• For tips about on-the-go low-carb foods, check out our travel guide.
• For great snack ideas, check out our low-carb snack guide.
• For how to eat at restaurants and eateries, check out “How to Eat Low-Carb When Dining Out”.

Less bad reasons

To stick with low-carb long term

A low-carb lifestyle lasts forever – if you go back to your old ways, the unwanted illness or pounds will likely creep back into your life.

Although it sounds counter-intuitive, occasional, deliberate cheating can help some people stick with their low-carb lifestyle forever. Here’s how:

• Knowing you can cheat occasionally reduces the feeling of deprivation.
• Planned exceptions can help keep you from feeling deprived of a favorite indulgence.
• Deliberate cheating gives your diet a bit more variety and makes you more flexible.

Most of us don’t have to be perfect. Cheat consciously and then immediately return to the healthy low-carb lifestyle you love.

Some of us, however, will have a more difficult time getting back on plan after a temporary detour. Which camp are you in? You may have to experiment to find out, but the resulting knowledge is empowering and will help you decide if planned diversions will work or not.

To take advantage of rare opportunities

Your favorite dessert – pumpkin pie – made just once a year by a dear family friend… perhaps this is a time to make an exception to your no-dessert rule.

Or that carefully spiced pyramid of couscous, served with stewed meat on your once-in-a-lifetime trip to Morocco… again, perhaps this is a worthy exception (if you like couscous).

Cutting yourself some slack to savor unique moments or unique flavors is probably a good use of your ‘cheating allowance.’

But keep in mind that birthday cake in the break room is not a rare or special occasion.

 

 

3. Cheating without cheating

Is it possible to cheat without guilt or bad side effects? Certainly. These tips will teach you how to cheat without cheating.

Make low-carb substitutes

Dying for some pizza? Before digging into an unhealthy and probably mediocre pizza that will make you bloated, how about eating the delicious and healthy keto pizza?

Jonesing for some bread? Skip the blood sugar spike from a traditional loaf and instead eat this totally awesome keto bread instead!

Crave dessert? Before going for unhealthy options, try fat bombs, frozen treats, and brownies! You’ll love them. But just because they are low carb doesn’t mean they are low calorie! If you are trying to lose weight, even low carb desserts are still a treat for occasional, rather than regular, consumption.

There are more fantastic low-carb recipes for many of the comfort foods you crave. Cheat by eating these substitutes and you’ll enjoy fantastic flavors without the guilt. That’s cheating without cheating.

Cheat your mind with this delay tactic

Tempted to eat that chocolate croissant on the breakfast buffet? Tell yourself, “I can have it, I’m just going to eat something else first.” Then, load up on scrambled eggs and crispy bacon and other low-carb favorites. Eat as much as you want. What happens? Your croissant craving is so diminished you don’t even want it anymore. Well done!

Tempted to eat dessert at the dinner party you’re attending? Tell yourself, “I’ll wait and have chocolate when I get back home instead.” Later, at home, time has passed and your food environment has changed – you’re no longer watching friends inhale a tempting dessert. This reduces your urge for something sweet and makes it easier to skip the chocolate – and dessert – entirely!

These are examples of the mind games many of us play to avoid cheating. They work. Use them to help yourself stay on-plan.

If you really want to stay away from cheating – if you have a sugar addiction for example – use this classic tool. Tell yourself that yes, you can have what you want – tomorrow. Absolutely not today, but tomorrow you can have it.

Of course, tomorrow you’ll use the same tool.

Cheat your cravings with low-carb snacks

Feeling hungry and crave carbs? Having low-carb or high-protein snacks at hand is a great way to kill those feelings before they overpower you.

Bring low-carb snacks such as walnuts, macadamia nuts, no-sugar jerky, or cold cuts with you at all times. When a craving strikes, act quickly and eat low-carb food before you cave into high-carb temptations.

For more great snack ideas, check out our low-carb snack guide.

If intermittent fasting, cheat with fat

If you are fasting intermittently it can sometimes be a little hard to get through the day without eating. If you find yourself tempted to break your fast before you planned to, do it with pure fat – coconut oil or butter in coffee or tea are great choices.

Doing this will take the edge off your hunger without knocking you out of the fat burning state intermittent fasting delivers. But remember, fat has a lot of calories per gram. And the point of fasting is to minimize your calorie intake. So be careful and only add the minimum amount of fat that you need to get by.

 

 

5. Finally: Getting back on track – fast

When it comes to cheating an old saying applies – Get right back on the horse! When you have cheated, even if you broke your own rules, don’t beat yourself up. Remember that it sometimes happens to everyone – yes, everyone. So just get right back on the low-carb track.

Here’s how:

Anticipate extra hunger and cravings

Prepare yourself for the extra hunger and extra cravings that typically come after cheating. Double down, recommit, and don’t look back. You can do this!

Learn from your cheat

Analyze the situation that led to cheating. Understanding your craving triggers and eating behaviors can help you avoid future setbacks. It is a process – keep learning and improving.

Forgive yourself

Beating yourself up for having cheated is not helpful. Be kind to yourself. Low carb, like life, is a journey – detours do happen. Don’t sweat the small stuff. Keep your eye on your long-term goal and return to low carb with confidence.

This not only helps you feel better – it also helps you succeed. Feeling bad just diminishes willpower and makes it easier to fall for more temptations, in a vicious cycle. Instead aim to forgive yourself instantly. It’s done, it’s over, it was a small thing in the grand scheme of things.

Feel good, knowing that you’re back on track now – that’s all you can do, and it’s all that matters.

A final word

Remember – cheating is a tool. Like any tool, it can help or it can harm. Maybe cheating isn’t right for you. Maybe it is. But if you do decide to cheat, do it smart. Develop great habits with deliberate exceptions.

And if you do decide it’s time for an exception, then enjoy every bite!

 

 

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