Can Someone Please Tell Me the Difference Between Keto and Atkins?
I recently tried the keto diet in the name of research, and pretty much all I talked about over the course of the week was keto.
The keto diet relies heavily on reducing certain foods from the diet in order to enter ketosis. When these 'restricted' items are re-introduced, (especially in large quantities like they would be in a 'cheat meal'), it can really impact the body's fat-burning state. While cheat days may sound like a relief from the strict
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© Shutterstock two people sharing pizza, pasta, and bruschetta The ketogenic diet, commonly known by its nickname, keto, has become widely popular in recent years—and it's not just fitness fanatics and health guru who are doing it anymore. A low-carb, fat-burning alternative, this diet is all about reducing the intake of net carbs in order to enter the body into ketosis. But how important is it to always stay in ketosis? And can you take a keto cheat day?
In ketosis, the body works efficiently to break down fat into ketones that get flushed through urine. Rather than burning the carbohydrates and sugars in the foods you're consuming, in ketosis, your body can focus all of its attention on burning the stored fat, which helps to reduce body weight. And if you're trying to lose weight, make sure you stay away from the 50 Worst Ways to Lose Weight.
'I Dropped Four Dress Sizes By Practicing A Looser Version Of The Keto Diet'
"I am all about non-scale victories."
How do I stick to the keto diet without cheating? People who took our recent quiz on keto were asking this question over and over again so we thought it
So stick it to the keto police out there. Find your own dam way of doing keto that works for you. I can say this for sure, every single lifestyle out there Sugar is the enemy, not each other. We’re all here to get better, not perfect. So, if you want to stick together and find a style of keto that works for you, I
However, ketosis can be a tricky state to stay in, so you may be left wondering just how strict you need to be on your keto diet in order to stay there.
Whether you've committed to the keto diet or are exploring and wanting to learn more, here's everything you need to know about if cheat days are possible on the keto diet, according to the experts.
The positives and negatives of cheat meals
Cheat meals. We all enjoy them, and we're all curious. But what is a cheat meal, especially on the ketogenic diet? And what are the potential effects of getting your body out of ketosis?
The keto diet relies heavily on reducing certain foods from the diet in order to enter ketosis. When these 'restricted' items are re-introduced, (especially in large quantities like they would be in a 'cheat meal'), it can really impact the body's fat-burning state.
'I Dropped Four Dress Sizes By Practicing A Looser Version Of The Keto Diet'
"I am all about non-scale victories."
Hi, I'm Tammi! Welcome to my 2020 Weight Loss Journey! I am a 45-year-old mother of 9 and I have been eating ketogenically for 167 weeks! I lost 200 lbs on
Appreciate you watching + welcome to the Keto Journey! My name is Amy Smith and I am a certified Keto Meal Planner from, Batesville, Arkansas Connect with
While cheat days may sound like a relief from the strict keto diet standards from time to time, they do come with consequences. Here are some of the downsides of having a keto cheat day that you may want to consider before jumping in.
Cheat days kick you out of ketosis
The big (and obvious) downside to cheating on the keto diet is that you'll likely bring yourself out of ketosis.
Because it does take a bit of time and effort to get into that state to begin with, you'll have to be prepared to work harder to get back, plus combat any feelings of grogginess or discomfort that come with eating foods you haven't in a while (which many dieters call the keto flu, which is when you might experience headaches, bloating, or grogginess that result from eating "non-keto" foods).
Read more: 24 Ways to Get Rid of Bloating in Less Than 24 Hours
To see if you're out of ketosis, you'll want to test your ketone levels. While it may feel like a worthwhile gamble—as some foods will kick you out of ketosis and some won't—the majority of cheat meals will negatively affect ketosis.
Easy Keto Calculator: Simple Ways to Calculate Your Macros on the Keto Diet
This easy calculator will help you figure out the proper amount of keto macros for you to eat on a daily basis and how to stay on track.And for some keto dinner ideas, here are 11 Easy Keto Dinner Recipes That Are About to Become Your Favorite Low-Carb Meals.
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# Keto #KetoRecipe #CheeseSticks We found this recipe on Keto -Daily.com, and have modified it just a bit changing up a few of the ingredients and amounts to
It's a risk you'll have to weigh out before deciding.
Cheating impacts your fat-burning and cravings
When you're out of ketosis, you're not reaping the benefits of the keto diet—like fat-burning. After working hard to get your body adapted to the new diet, you'll have to decide whether it's worth thwarting those efforts for a few carbs.
A keto cheat day can also cause cravings, which will start to impact your willingness to adhere to the diet in the first place.
Hillary Cecere, RDN for Eat Clean Bro, says, "I would not recommend a cheat day on the ketogenic diet. Carbs are the body's preferred energy system, so if carbs are introduced, the body will use them instead of ketones. Once you are out of ketosis, a ketogenic diet would have to be reintroduced and it may take 2 to 3 days to introduce ketosis again."
Read more: 40 Best-Ever Fat-Burning Foods
Your blood sugar will skyrocket
The keto diet is great for stabilizing blood glucose, but with cheat days, these levels can spike (even dangerously!). Although the diet can have many benefits, these are often void when the diet is broken by cheat meals or binging.
I lost more than 120 pounds on the keto diet. Here's why I'm quitting it.
Even though following the high-fat, low-carb diet helped me on my weight-loss journey, I had to stop following it.Eating lots of fat, moderate protein, and very few carbs undoubtedly helped me shed the weight quickly and relatively painlessly while also helping to heal my dysfunctional relationship with food, specifically sugar.
This becomes even more serious if you have diabetes or other digestive issues. Cecere says, "If you are using the keto diet as a weight-loss tool, cheating is not the end of the world, but I would still not recommend it. If you are using the keto diet for a medical reason, like to control seizures, cheating is a definite no."
How to take a keto cheat day the right way
So, after knowing all the potential risks, why would one want to cheat the keto diet?
Sometimes following a more restrictive diet regimen can feel difficult or overwhelming. To combat this, you like to have a cheat meal every once in a while so things feel more doable.
Or maybe there's a specific reason you want to try a cheat meal. Perhaps you're traveling or spending time with non-keto friends and don't want to make ordering for the group difficult. Whatever your reasoning is, you may want to cheat the diet once in a while. You just have to learn to cheat the "right way."
Don't totally eliminate any foods
If you're feeling tempted to binge, or simply having a hard time keeping yourself in ketosis, Dr. Rachel Paul PhD, RD of College Nutritionist, recommends a low-carb diet over keto if you're not willing to strictly adhere to ketosis.
"With a low-carb diet, you get many of the benefits of a low-carb approach, but it's more realistic and doable for the long-term," she says.
The keto diet was ranked one of the worst diets for 2020, so why is it still popular?
"Personal testimonials of keto 'success' continue to flood the internet, but this doesn't equate to reliable and trustworthy scientific evidence," said one expert.And yet, according to a recent survey of registered dietitians, the keto diet remains the most popular in the United States.
Or if you're wanting to stay on keto, rather than a completely restrictive mindset, Paul encourages ideally less than 150 grams of carbohydrates per day, which can include starchy vegetables like potatoes, beans, or peas, or grains like pasta, breads, or quinoa. Even though she is incorporating these carbohydrates into the diet, the quantity is low enough to keep someone in ketosis—without the desire to indulge in that cheat meal.
She also recommends listening to your body more to fight against cravings.
"The first question I want you to ask yourself is, 'Am I hungry for breakfast?' [The phrase] 'breakfast is the most important meal of the day' is just not true for everyone," says Paul. "I generally recommend not eating just for the sake of eating—eat breakfast when you feel true hunger in your stomach."
Beth Lipton, recipe developer and food/wellness writer, offers another approach on 'cheat days,' "Rather than spending your mental energy deciding whether or not to 'cheat' and then feeling guilty, redirect it toward figuring out what works best for you. And that's individual," she says.
Read more: 40 Nutrition Experts Told Us The Foods You Should Be Eating Every Day
Try keto cycles
Another common way to 'cheat' the keto diet is to think of ketosis in cycles rather than a constant state. The Cyclical Ketogenic Diet (CKD) incorporates a week of the standard diet followed by several days of higher carbs. Some dieters will do the standard diet during the week, followed by the cycle on the weekends.
This does bring you in and out of ketosis, which many experts do not recommend. However, the cycle approach can help to make the diet feel more manageable and work to preserve lean muscle mass.
I Went Keto for 3 Months and Got Gout. Here’s What I Wish I’d Known
How one writer’s quest to change her diet took an unexpected turn. Here, she shares her story (and lessons learned).We’re in our thirties and every year it feels like there’s another ring around the trunk. While I’ve picked up rec sports like ball hockey and practice yoga semi-regularly, I’ve never been on a diet and haven’t put any actual effort into slimming down. My friend, Janna, and I have always had similar palates: we love bread, pasta, sandwiches, sauce, potatoes and most comfort foods on the regular. “You should do it,” she said, “You can eat so many things — I feel amazing.
It's not perfect for everyone, though, and some people may or may not have success depending on their body type.
RELATED: No-sugar-added recipes you'll actually look forward to eating.
Make a keto cheat meal
So who says you can't actually cheat with keto?
One of the simplest (and smartest) ways to have a keto cheat day on keto is to create keto-friendly alternatives or low-carb swaps to the foods you love. For example, if you're craving cheesy pasta, try subbing the noodles with zucchini (zoodles!) instead. Or get a burger and use lettuce instead of a bun.
There are countless keto-friendly recipes that you can incorporate to stay on track but satisfy the cravings.
If you're having crazy cravings, it's also a good idea to consider your protein intake. Protein is a staple to the keto diet, but if you're not getting enough protein, you might be falling victim to cravings that you can easily avoid by adding more meats and vegetables. Sometimes filling your body with the right foods can be the perfect alternative to a cheat day.
It's also a great idea to meal prep so that you have good, diet-friendly foods on hand and feel less inclined to stray.
Bottom line: So is cheating on the keto diet OK?
Cheat days—for any diet—come with risks. When you cheat, you step backward and negatively impact any progress you've made with your diet, which may or may not be worth it depending on what you're trying to achieve or any medical conditions you may have.
Dieting can be hard, though, and if you're craving something, there are ways to satisfy, even when you're on the keto diet.
Experts recommend staying as strict as possible to the diet to prevent adverse effects. However, you can incorporate small amounts of carbs to your diet to make your meals feel more manageable. You can also find keto-friendly cheat meals, like these Keto Latte Swirl Brownies, to indulge in!
I went Keto for 3 months and got gout
I went Keto for 3 months and got gout . Here’s What I Wish I’d Known My friend walks into a bar – glowing, leaner and the happiest I’ve ever seen her in our 12 year friendship. “Keto,” she says, anticipating the ‘What are you doing?’ question, “I basically eat a lot of Caesar salad – I’ve lost 25 pounds.”We’re in our thirties and every year it feels like there’s another ring around the trunk. While I’ve picked up rec sports like ball hockey and practice yoga semi-regularly, I’ve never been on a diet and haven’t put any actual effort into slimming down.
Looking for new healthy foods to add to your meal plan? Here are 21 Surprising Foods That Melt Fat.
Gallery: 14 on-the-go keto snacks that burn fat
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14 On-the-Go Keto Snacks That Burn Fat
If you didn’t already hear all the buzz surrounding going keto, now’s the time to get familiarized with the trend. The ketogenic diet, or keto for short, is centered around eating high fat, moderate protein, and super-low-carb foods so that your body begins burning through your fat stores rather than glucose for energy. Essentially, you eat loads of fat from foods such as cheese, bacon, and coconut oil—and get lean! (Psst: it’s also how Kourtney Kardashian and Halle Berry keep trim and toned.)
However, as easy as this may sound, the key to keeping your body in ketosis is to constantly pack your meals with fatty eats and stay as far away from carbs as you possibly can, which can get quite demanding—especially if you’re not prepared. To help you maintain this ethereal fat-burning state, we’ve rounded up 14 snacks you can grab on-the-go. These eats will keep you satiated with healthy fats and boast no more than five grams of net carbs.
And if you want healthy recipes, supermarket shopping guides, and essential nutrition tips at your fingertips, subscribe to the new Eat This, Not That! magazine now! For a limited time, you can save 50 percent off the cover price—click here!
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1. Roth Cheese Snacks
Per 1 snack (21g): 70 calories, 5 g fat (3 g saturated fat), 120 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein
Coming in hot with three to-die-for Wisconsin-made cheese, Roth’s portion-controlled bites are available in Creamy Gouda, Creamy Cheddar, and Creamy Whole Milk Mozzarella. Each sealed snack contains just 70 calories and five grams of healthy fats from whole milk.
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2. YQ Plain Yogurt
Per 1 container (150 g): 110 calories, 3 g fat (2 g saturated fat), 25 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 17 g protein
While Yoplait is known for its dessert-flavored yogurts—a high-sugar snack that doesn’t make the cut while on keto—its newest addition tops our nutritional charts. Unlike other dairy yogurts, YQ by Yoplait drastically reduces its carb count by ultra-filtering the milk. This removes 99 percent of the lactose (a type of sugar), so you still get gut-loving probiotics with almost zero carbs.
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3. ChocZero Keto Bark Stone-Ground Milk Chocolate Hazelnut
Per 1 bar (28.4 g): 150 calories, 14 g fat (8 g saturated fat), 10 mg sodium, 11 g carbs (8 g fiber, 1 g sugar), 3 g protein
ChocZero sources its fair-trade cocoa from South America and sweetens the bar with a monk fruit and fiber blend to ensure you’re getting quality chocolate without any of the waist-widening additives. Yup, that means zero added sugars. The hazelnuts also add healthy fats, a satisfying crunch, and a Nutella-esque flavor.
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4. GAEA Kalamata Olive Snack
Per 6 olives (15 g): 35 calories, 3.5 g fat (0.5 g saturated fat), 130 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 1 g protein
Whether you munch on them on their own or pair them with melt-in-your-mouth Havarti, Kalamata olives are one of our go-to snacks both on and off keto. Six plump olives boast just 35 calories and 130 milligrams of sodium, a low count to keep bloating at bay. Most of the fat content in olives is monounsaturated, and more specifically oleic acid, which has been linked to anti-inflammatory and heart-protective benefits.
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5. Athenos Black Olive Hummus
Per 28 g: 60 calories, 4.5 g fat (0 g saturated fat), 170 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 2 g protein
If you haven’t yet tried your hand at making hummus at home, Atheno’s is the next best thing. The velvety chickpea dip boasts just three net carbs per serving and is blended with black olives and olive oil for an extra dose of fat-burning fats.
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6. Gimme Organic Roasted Seaweed Snacks
Per 1 package (5 g): 25 calories, 2 g fat (0 g saturated fat), 65 mg sodium, 1 g carbs (1 g fiber, 0 g sugar), 1 g protein
While this roasted seaweed snack doesn’t pack in as much fat as many of the other picks on our list, we think it’s worth adding to your keto shopping cart. It’s low in calories, sodium, and has an impressive zero net carbs thanks to the fiber. Plus, the dried sea veggie is filled with fat-soluble vitamins and minerals such as iron, manganese, and copper to maintain overall health.
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7. Wholly Guacamole Minis
Per mini cup (57 g): 100 calories, 9 g fat (1.5 g saturated fat), 200 mg sodium, 5 g carbs (3 g fiber, 0 g sugar), 1 g protein
We truly can’t get enough of avocado, and going keto gives us another good reason to dig into more of the creamy fruit. These portable snack packs are perfect to drop in your purse or tuck into your office drawer for midday munching. And just like olives, the majority of the fat in avos comes from oleic acid.
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8. Dang Coconut Chips
Per 1 oz: 180 calories, 15 g fat (13 g saturated fat), 105 mg sodium, 10 g carbs (5 g fiber, 1 g sugar), 2 g protein
Coconuts are one of the top keto foods because they contain loads of medium-chain triglycerides (MCTs), easily-digestible fats that your liver instantly turns into ketones and burns for energy. Not only that, these coconut chips are a great source of fiber, which will help keep things moving along when you’re not loading your plate with too many carb-laden fruits and veggies.
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9. Mini Babybel Original
Per 1 piece (21 g): 70 calories, 6 g fat (4 g saturated fat), 160 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 5 g protein
Who knew your childhood favorite is also one of our top keto snacks? If you’ve ever wondered (we sure have), Babybel Original is a French version of Dutch Edam cheese. While the fat content is pretty stellar, we can’t say we don’t choose these partly to unwrap the waxy shell.
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10. Royal Hawaiian Sea Salt Macadamias
Per 1 serving (28 g): 200 calories, 21 g fat (3 g saturated fat), 180 mg sodium, 4 g carbs (2 g fiber, 1 g sugar), 2 g protein
While you can’t necessarily indulge in white chocolate macadamia nut cookies on keto, popping a pack of lightly-salted macadamia nuts can help fulfill your dessert cravings. The monounsaturated fats in macadamias have been proven to improve heart health and are brimming with free-radical-fighting flavonoids.
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11. Whisps, Asiago and Pepper Jack Cheese
Per 23 crisps (28 g): 150 calories, 11 g fat (7 g saturated fat), 340 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 12 g protein
We love cheese’s creamy and smooth texture, but when you need a little crunch, it’s Whisps to the rescue! The crispy snack is made with 100 percent real cheese and is baked until it boasts a cracker-like texture and crunch. When you’re avoiding saltines, grab these low-carb thins and use them as a base for other fat-filled toppings such as jerky bits or avocado.
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12. Noosh Keto Almond Butter, Birthday Cake
Per 2 TBSP (19 g): 210 calories, 19 g fat (4.5 g saturated fat), 10 mg sodium, 5 g carbs (3 g fiber, 2 g sugar), 6 g protein
We love peanut butter, but almond butter better fits the nutritional bill when you’ve gone keto. Almonds contain fewer grams of carbs than peanuts, deeming them the perfect keto-friendly snack. This squeezable almond butter packet is not only super for fueling on the fly, it’s also enriched with added MCT and omega-3s.
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13. Doctor in the Kitchen Flax Seed Crackers
Per 8 flackers (28 g): 90 calories, 8 g fat (0.5 g saturated fat), 110 mg sodium, 7 g carbs (6 g fiber, 0 g sugar), 4 g protein
Flax seeds are loaded with omega-3s, and these flax-based snacks are no exception. Flax seeds are germinated to boost their nutritional value and then dehydrated at low temperatures to lend them that crunchy cracker-like texture we crave (and miss) on keto. With only one gram of net carbs, you can rest easy munching on these flackers.
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14. Fat Fit Go Original Tropical Margarita Energy Blend
Per 1 pack (1.15 g): 246 calories, 24 g fat (11 g saturated fat), 35 mg sodium, 4 g carbs (3 g fiber, 1 g sugar), 3 g protein
For an instant energy boost that doesn’t require a trip to the coffee shop, try these travel-friendly nut butter packs. Fat Fit Go is concocted with wholesome ingredients such as coconut, avocado oil, and chia seeds to help you maintain ketosis and satiety. Next, don’t miss our 17 Best Keto Diet Groceries to make meal prep a breeze.
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I went Keto for 3 months and got gout .
I went Keto for 3 months and got gout . Here’s What I Wish I’d Known My friend walks into a bar – glowing, leaner and the happiest I’ve ever seen her in our 12 year friendship. “Keto,” she says, anticipating the ‘What are you doing?’ question, “I basically eat a lot of Caesar salad – I’ve lost 25 pounds.”We’re in our thirties and every year it feels like there’s another ring around the trunk. While I’ve picked up rec sports like ball hockey and practice yoga semi-regularly, I’ve never been on a diet and haven’t put any actual effort into slimming down.
I recently tried the keto diet in the name of research, and pretty much all I talked about over the course of the week was keto. 
"I am all about non-scale victories." 
"I am all about non-scale victories." 
This easy calculator will help you figure out the proper amount of keto macros for you to eat on a daily basis and how to stay on track.And for some keto dinner ideas, here are 11 Easy Keto Dinner Recipes That Are About to Become Your Favorite Low-Carb Meals. 
Even though following the high-fat, low-carb diet helped me on my weight-loss journey, I had to stop following it.Eating lots of fat, moderate protein, and very few carbs undoubtedly helped me shed the weight quickly and relatively painlessly while also helping to heal my dysfunctional relationship with food, specifically sugar. 
"Personal testimonials of keto 'success' continue to flood the internet, but this doesn't equate to reliable and trustworthy scientific evidence," said one expert.And yet, according to a recent survey of registered dietitians, the keto diet remains the most popular in the United States. 
How one writer’s quest to change her diet took an unexpected turn. Here, she shares her story (and lessons learned).We’re in our thirties and every year it feels like there’s another ring around the trunk. While I’ve picked up rec sports like ball hockey and practice yoga semi-regularly, I’ve never been on a diet and haven’t put any actual effort into slimming down. My friend, Janna, and I have always had similar palates: we love bread, pasta, sandwiches, sauce, potatoes and most comfort foods on the regular. “You should do it,” she said, “You can eat so many things — I feel amazing. 
I went Keto for 3 months and got gout . Here’s What I Wish I’d Known My friend walks into a bar – glowing, leaner and the happiest I’ve ever seen her in our 12 year friendship. “Keto,” she says, anticipating the ‘What are you doing?’ question, “I basically eat a lot of Caesar salad – I’ve lost 25 pounds.”We’re in our thirties and every year it feels like there’s another ring around the trunk. While I’ve picked up rec sports like ball hockey and practice yoga semi-regularly, I’ve never been on a diet and haven’t put any actual effort into slimming down. 
Can Someone Please Tell Me the Difference Between Keto and... 
'I Dropped Four Dress Sizes By Practicing A Looser Version Of The Keto... 
'I Dropped Four Dress Sizes By Practicing A Looser Version Of The Keto Diet' 
Easy Keto Calculator: Simple Ways to Calculate Your Macros on the Keto Diet 
I lost more than 120 pounds on the keto diet. Here's why I'm quitting it. 
The keto diet was ranked one of the worst diets for 2020, so why is it still... 
I Went Keto for 3 Months and Got Gout. Here’s What I Wish I’d Known 
I went Keto for 3 months and got gout 
