in today's video we are going to be talking about how to get back on track after a cheat
day if you are watching this video at the time i am uploading it we are right in the middle
of the holiday season a time of year that is heavily focused around food and indulgence and
while i do not think there's anything wrong with eating off plan every once in a while
more often than not a cheat day can turn into a cheat week which can turn into a cheap month
i think you get the picture after a cheat day we want to prevent this from happening
so we can continue progressing towards our health weight loss and fitness goals and even if you're
watching this video sometime in the future the tips we are going to talk about today can be
applied after any cheat day and these tips are not your generic drink more water tips these are
going to be actionable steps you can take right now to make getting back on track easier so in
today's video i'm going to give you five tips for how to get back on track after a cheat day
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and
i post videos on a high fat nutrient dense way of eating if you like this video please give it
a thumbs up feel free to share and make sure to subscribe and make sure to follow me on instagram
twitter and facebook where i share new posts every single day now you guys know that i specialize in
low carb diets keto carnivore and any other variation and when you are eating a low carb
diet when it comes to bouncing back it isn't just about calories it is also about getting back to
burning fat or getting back into ketosis because usually we are eating very low amounts of carbs
and in the absence of carbs in our diet our bodies turn to burning fat for energy instead
but any time we eat an abundance of carbs our body switches back to burning carbs or glucose
for energy and depending on how extreme your cheat was and how metabolically flexible you are it can
be difficult to switch back to burning fat again and even if your goals aren't weight loss related
a lot of the other benefits of eating a low carb diet stem from burning fat and being in ketosis
less cravings more consistent energy better mental clarity these all come from being in ketosis the
point i'm trying to make is that when you are eating a low carb diet bouncing back after a
cheat day isn't just about leveling out calories it's not about exercising to burn off the excess
calories or starving yourself the main goal should be getting back to burning fat and then everything
else will snowball from there and with that let's get into the tips number one remember your goals
what are you working towards what is your reason for wanting to get back on track this might sound
silly but actually saying your goals aloud or writing them down can help you to recommit to them
maybe you are on a weight loss journey maybe you have a skin condition such as psoriasis which is
flared up maybe you want to build muscle there always has to be a why in order for
you to be successful but sometimes we can lose sight of this even if we are really consistent
eventually there is going to become a point where you hit an obstacle and you ask yourself
why am i doing this what is the point and that might be the situation you are in
right now after a cheat day which is why it is really important to remind yourself of your goals
and to recommit to them and you can actually do this right now leave me a comment down below
letting me know the goal that you want to recommit to number two focus on fat fat is your friend
especially when you're trying to get back on track not only is it very satiating helping
you to stay more satisfied after your meals but it can also kill cravings and boost your ketones
so if you have been around my channel for a while you will know that i am a big fan of bulletproof
coffee and bulletproof fasting bulletproof coffee is basically a coffee with fat in it usually
butter or coconut oil and mct oil and what this does is it allows you to consume something during
your fasting window without raising your insulin and this is particularly helpful after a cheat day
usually when you are eating a low carb diet when you wake up in the morning you aren't hungry right
away at least for a couple of hours and this makes intermittent fasting easier but if you have just
had a cheat day as i said before your body will have switched back to burning carbs or glucose
for energy so you might wake up hungrier than you usually are and bulletproof coffee can help you to
extend your fasting window which ultimately will get you back to burning fat for energy faster if
you do want to know more about bulletproof coffee and bulletproof fasting i do have a whole video on
the topic where i talk about the benefits and how to make it which i will link above but bulletproof
coffee aside making sure that you are getting adequate fat in through your meals is so important
in the days after a cheat day getting back on track might be uncomfortable but it shouldn't be
unbearable some good sources of fat to add to your meals include cooking your food in a healthy fat
such as ghee or tallow adding sour cream or mayo that doesn't use vegetable oil or fatty plants
such as avocados and olives getting adequate fat in with your meals can help significantly
i can't stress this enough and even if you do have cravings in between meals a spoonful of ghee or
coconut oil can do wonders to kill these cravings number three keep busy the day after a cheat day
you do not want to be constantly thinking about food and especially right now during the holiday
season you might be having more time off you might be spending more time at home which can make this
difficult but you can try to plant some things that are not food related to keep you busy this
can be anything from exercise going for a hike or a long walk or even hitting the gym or this can be
yard work or errands around the house even plan a catch-up with a friend depending on where you are
in the world and the current situation of course doing something or multiple things to keep you
busy will help time go faster and help you to not be fixated on your appetite number four prioritize
sleep getting proper sleep is so underrated but it can make the process of getting back on track
a lot easier when we get a poor night's sleep our hunger hormones get thrown completely out of whack
leptin which is the satiety hormone decreases ghrelin which is the hunger hormone increases
and we become temporarily insulin resistant meaning that our bodies are less able to process
carbohydrates for energy so i understand that sometimes a cheat day and a poor night's sleep
will go hand in hand and i do not think that having a late night every once in a while
is detrimental but the next day if you did have a short night's sleep
it might be worthwhile to take a nap and it is definitely worthwhile to get your sleep back on
track as soon as you can now my number one tip for getting your sleep back on track is to use a
pair of blue light blocking glasses blue light is one of if not the strongest signal for circadian
rhythms when we are exposed to natural blue light from the sun in the morning it boosts alertness
and helps us feel energized and awake on the flip side when the sun goes down in the evening
and there is no blue light this signals our body to release melatonin which helps us get to sleep
the problem is is that we are exposed to so much artificial blue light and especially after sunset
that this can throw our circadian rhythm out of sync to combat this specifically after a cheat day
pop on a pair of blue light blocking glasses like these ones i have from blue blocks
three to four hours before you want to go to sleep this will help you to block blue light
so your body produces melatonin at the correct time and you will be able to fall and stay asleep
and the difference you will experience trying to get back on track after a good night's sleep
versus a poor night's sleep is night and day there are a lot of cheap brands out there which do not
actually block 100 blue light whereas blue blocks lenses are laboratory made and tested
and something i'm often asked about is what if you already wear glasses well bluebox has you covered
because they do offer prescription lenses on all of their frames i will put the link to check them
out in the description box down below and you can use code hck 15 to save 15 off your order number
five don't punish yourself and my final tip is not to punish yourself you need to remember all the
hard work you put in leading up to your cheat day and you need to remember that all of that isn't
going to waste one cheat day will not derail your progress sure you might be carrying some extra
water weight your digestion might be off or you might be feeling pretty black in some other way
but you still have come so far you have worked so hard what matters is what you do most of
the time and being consistent what you do some of the time that's just a speed bump
so don't beat yourself up it's okay the best thing you can do if you are feeling down after a cheat
day is to move on move forward recommit to your goals as we discussed earlier and keep working
towards them anyways guys that's all i have for you today remember to let me know in the comment
section down below what goal you are recommitting to and remember to give this video a thumbs up
and subscribe if you're not already all of these things help to support my channel
so if you enjoy my content this is a small way that you can support me and if you do want to
support me a little bit more and get early access to all of my videos you can click the
join button down below to become a health coach cape member for as little as one dollar per month
thanks again guys for watching and if you did enjoy this video you might also like my video
on how a lack of sleep can cause weight gain you can check it out here if you want to catch up on
my most recent upload you can find it here and if you want to check out my keto diet and carnivore
diet coaching programs you can find them here thanks again guys i'll see you next time bye