Home » Keto How-To Guides

Recovering From A Keto Cheat Day

Did you have a keto cheat day and now you’ve lost your motivation and are wondering how to recover? If so, then this article is for you! Recovering from a cheat day isn’t hard, and I’m going to show you exactly how to do it in 8 simple steps!

8 steps to restarting keto after a keto cheat day

No matter if you have a keto cheat day once a week or a keto cheat day once a month, cheat days happen. And the first step is not to beat yourself up about it!

Join our Facebook group for friendly keto support, and for videos on how to make these recipes, subscribe to my YouTube channel!

Jump-start your keto success! Grab a copy of my 4-week Easy Keto Menu Plan or check out my other cookbooks to help you along.

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. See Disclosures.

Step 1 on Recovering from a Keto Cheat Day

Forgive yourself!

That’s right – as hard as it may be, don’t let your cheat day derail all the progress you’ve made so far. Don’t give in, and don’t give up!

Many of us suffer from emotional eating, and if you dwell on your keto cheat day, feeling guilty or ashamed, then you might be setting yourself up for getting totally derailed.

Your cheat day is over – it’s time to move on and restarting keto should be your first priority!

Step 2 – Fasting (optional)

Many keto dieters swear by fasting as a way to get back into ketosis. I’m not going to tell you to fast – and if you do you should always check with your doctor first.

Step 3 – Drink Lots of Water

Did your cheat day include alcohol? Too much alcohol? If so, you’re probably dehydrated and that’s not going to help anything. So grab that water bottle and start drinking water.

Even if you didn’t imbibe, being hydrated will help flush all the carbs out of your system. We should all be drinking about 72 ounces for an adult woman, and 104 ounces for adult men. How much water do you drink?

water pouring into several glasses
Drink your water!

Step 4 – Meal Plan To Avoid Another Keto Cheat Day

Was your keto cheat day planned or did you fall prey to temptation?

Either way, having a solid meal plan for moving forward will help you keep on track! Meal planning isn’t hard – just sit down with a paper and pencil and chart out what you’re going to eat for the next few days. And don’t stray!

This how to meal plan article has lots of good tips.

Stuck for recipes or need inspiration? Check out one of my favorite parmigiana dishes, this keto breakfast classic, or a hearty keto soup and chowder.

Also be sure to check out my cookbooks for even more keto recipe inspiration!

Step 5 – Check Your Progress

Check your progress every morning, and I don’t mean by getting on the scale!

It could take up to 4-5 days to get back into ketosis, and you can check your levels with this handy meter or strips.

keto blood meter checking a drop of blood
Use a keto meter for accurate results.

How To Get Into Ketosis

First, be clear if you’re doing keto or low carb. This chart spells out the differences.

To get into ketosis, you should be consuming about 20-25 net carbs per day (about 50 carbohydrates). This will force your body to begin consuming stored fat for energy, instead of burning through readily available carbohydrates.

How long it takes to get into ketosis depends on the individual person, but for most people, it takes 4-5 days of keeping your net carbs around 20.

Step 6 – Recovering From A Keto Cheat Day: Count your Macros

Seriously. Start counting each and every one of those net carbs, fats, and proteins. Use a free app like Carb Manager to calculate your macros, then start counting.

The trickiest part is calculating net carbs. Here’s a calculator to help you figure out the values if you’re having trouble with labels.

Step 7 – Sleep & Exercise

I know it’s boring, but sleep and exercise are also important! A good, solid night’s sleep will help you face the challenges of the day, and exercise, even a brisk walk, will help with your overall energy levels which will help you burn more fat!

image of a person walking on a leafy path
Go for a brisk walk to help with your energy level.

Step 8 – Be Patient!

Be patient! It can take a few days to get back into ketosis, but once you’re there, you’re set! Just be patient and don’t be tempted by another cheat day!

Restarting keto isn’t hard – it just takes dedication and some patience! Give it some time and before you know it, your body will be a fat burning machine once again!

banner for 8 steps to keto cheat day recover
about jenn

Hi, I’m Jenn!

I’m a cookbook author (Keto Soup Cookbook and Keto Diabetic Cookbook and Meal Plan) as well as a retired chef, recipe developer, and writer of this blog (that’s a lot of hats!). I embarked on a journey to create foodie-worthy Keto-friendly meals that any home cook can be proud of! No matter if you’re low-carb, no-carb, dirty, or strict Keto, there are recipes in Keto Cooking Wins for you and your family. Read more...

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.


as seen on promo graphic


as seen on promo graphic