How To Cheat On A Keto Diet

Ask Theresa is a weekly advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

In today’s column, Theresa invites you to break free from the rigid "good vs. bad" food mindset and embrace treats in a way that fits your health goals—minus the outside noise. It’s about giving yourself permission to indulge now and then, guilt-free, while staying mindful and creating clever strategies to celebrate life’s moments without throwing your progress off track. Your journey doesn’t need to be perfect, just purposeful!

❓Question:

Theresa,

My son’s wedding is coming up, and I’d really like to have some wedding cake. I know that’s off limits, but sometimes I just want to enjoy a few things that I used to, like cake. I get so frustrated that I completely fall off the wagon and just binge on high-sugar foods, which I know is bad. Then, I try my best to get back on the wagon which is hard after my carb fest. I can’t sustain this pattern forever, so maybe Virta is just too strict for me. Do you have any advice on how to have a more sustainable mindset when it comes to the occasional treats?

Sincerely,
Craving cake‍

👩🏻‍💻 Theresa:

‍Dear Craving,

I get it. Sometimes, whipping back and forth between healthy choices and intense cravings can feel like being on a rollercoaster. I’ve been obsessed with rollercoasters since I was a kid. I love that thrill of the highs and lows–the steeper, the better! But there’s a reason the ride comes to an end (even though I may have argued otherwise when I was 8). None of us want to be on that coaster forever; sooner or later you’ll get sick. Let’s talk about ways you can prevent hopping on this dizzying whirlwind in the first place.‍

1) Ditch the Diet Mentality‍

We often find ourselves stuck in a diet mentality, believing we're either “on” or “off” the wagon. Labeling foods as good or bad can sabotage long-term success, and unsolicited advice from family, friends, and colleagues doesn’t help, such as:

“You can’t have bread?” 

“One bite won’t kill you.” 

“I could never eat like that. It’s too strict.” 

“But I made this dessert just for you!”

These comments are often more about others not wanting to feel left behind as you pursue better health. If you stay the same, it comforts them. Shifting your mindset to help reassure them can help you respond with confidence, like:

“I can have bread, but I choose to avoid it because it doesn’t work well for me.” 

“You’re right, one bite won’t kill me, but I’m choosing not to have it right now.” 

“That’s okay! We all make choices that work best for us.” 

“It looks delicious! I’m full now, but I’d love to take a small piece home to share.”

This mindset shift can not only help inspire your friends to make their own healthy choices, but also help you break free from the rollercoaster for good

‍2) Accept Your Imperfections‍

Craving, it sounds like you’ve struggled to find a sustainable middle ground. You’re getting whiplash bouncing between one extreme to the other, and that feels pretty awful. The key to finding a sustainable middle ground between occasional treats and healthy choices is to  accept yourself as an imperfect person. Remember that you’re doing your best.

That’s not easy to do. Some days, you’ll feel like you’ve crushed it by having scrambled eggs with spinach, a salmon salad, and chicken with cauliflower rice. Other days, your choices may be low in carbs but less ideal from a nutrition standpoint, like coffee and a few cheese sticks, turkey roll-ups from a gas station, and a microwave keto pizza for dinner. And on other days, you may have more carbs than usual, like a slice of cake, a cup of ice cream, or some chips and salsa. You don’t have to throw in the towel when this happens. Each new day is an opportunity to make the next low carb choice. 

‍3) Make a Plan‍

When faced with tempting choices, it’s important to stay mindful of your goals, consider the consequences, and decide on a plan. If you eat the cake, I can’t definitively tell you that your glucose will increase, your ketones will drop, or that you’ll see that slice of cake show up on your scale the next day. Because I don’t know. What I do know is that partaking in this ritual carries a lot of importance for you. In that case, I’d say go ahead and have the cake. After you enjoy it, gulp some water and hit the dance floor instead of lingering by the dessert table. 

That said, for some folks this one slice of cake (or cup of ice cream or basket of tortilla chips) can trigger a tidal wave of carb cravings. If this happens to you, it’s important to be mindful of this for next time. Make a plan to check in with your coach each day for a few days following the event. 

Remember, your imperfections add depth to your journey and help you learn valuable lessons. After all, if you’re never "on" the wagon, you can’t be "off” of it. By adopting this mindset you can reserve the roller coaster for an exciting day at the amusement park!

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