046 – How To Recover From Cheat Day
Hey, it’s Rocky Black from DailyKetoChef.com.
OK, so it happened. Maybe it was a holiday,
party, social event, family reunion or you
just couldn’t resist the temptation anymore. So
you cheated on your keto diet. This is what
happened to your body… Your blood sugar
spiked. Because of that, you got a spike in
insulin as well. The purpose of insulin is
to take that excess sugar and HIDE it. Where?
It grabs it from your bloodstream and stores
it into your fat cells. This causes your
blood sugar to fall way too low – which causes
more hunger, fatigue, anxiety, irritability,
brain fog and weakness. These symptoms will
show up anywhere from 30 minutes after the
cheats of during the first several hours…
or even the next day. Now because your blood
sugar is low, your body craves even more carbs.
At this stage you have only two options: 1.
reset back to normal (I will show you how
in a minute) 2. continue spiraling down. If
you cheated, you have to do whatever you can
to get back on track QUICKLY. Otherwise, it
will be harder and harder with each coming
day. So here’s what you can do to get back
on track: a. drink a couple of tablespoons
of apple cider vinegar with water b. start
fasting (fast for at least 12 hours the day
after cheat-day) c. exercise (it helps to
burn the stored carbs and speed recovery)
d. take you electrolytes ! (these will stabilize
you and help you recover very fast) But most
importantly, don’t beat yourself up. It won’t
help. It happened, accept it and now deal
with it as fast as possible. Hope this helps!
If you want more powerful tips like this,
go to DailyKetoChef.com and sign up. I send
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every day 🙂 See you there, Rocky