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Recover from your cheat day in 4 easy steps!

8/28/2017

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There is no way I would ever give up my CHEAT DAY, I mean you gotta live! But I also don't want my cheat day to set me back in my progress at all, but it doesn't have to. I have found that as long as I follow the steps below on the day after my cheat day I will feel and look right back to the way I was pre-cheat!

1. Fasted Cardio

Do some sort of cardiovascular exercise for 45 minutes on an empty stomach the next morning after your cheat. You want to blow out all the glycogen stores, it will help you return to ketosis faster!

2. FAST

Wait 12-16 hours to eat your first normal meal post cheat. The longer the better, I shoot for 16 hours. For example if I ate my last cheat at 10pm saturday night, then I will not have my first meal until 2pm on Sunday. This will force your body to use up all that excess sugar/carbs for energy .

3. Drink TONS of Water

For every gram of carb you consumed on your cheat day your body will retain 2.6 grams of water. Which is why you will feel bloated/swollen. By drinking a lot of water you will help your body to shed this excess water weight. I shoot for at least a gallon if not 1.5

4. Take 2 Scoops of Exogenous Ketones

Among other things Exogenous Ketones will help your body get back into ketosis much quicker after a cheat. The link for the one I take is below.
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  • Home
  • BLOG POSTS
  • KETO CLASS
    • Full Day of Keto Eating Video
    • Common Keto Mistakes
    • Leptin & Leptin Resistance
    • Insulin Resistance
    • The Importance of Electrolytes
    • Fat Adapted
    • Glucose Ketone Index
    • Weight Loss Stall Busters (Clients Only)
    • Cheat Meals (Clients Only)
    • Keto Naysayers (Clients Only)
  • KETO Recipes
    • Dump Ranch Dressing
    • Beverages >
      • Keto Pumpkin Protein Frappuccino
      • ACV Wellness Shot
      • Keto Snickerdoodle Ice Cream Milkshake
      • Keto Vanilla Pudding Protein Shake
      • Keto Mock Wendy's Frosty
      • Organic Almond Milk
    • Keto Breakfast Recipes >
      • Keto Acai Bowl
      • KETO Granola
      • Creamy Chia Seed Pudding
      • TKB Mozzarella Spinach Egg Muffins
      • Keto Pancakes
      • Keto Hot Chocolate
    • Keto Dinner Recipes >
      • Keto Cheesy Garlic Mash
      • Keto Garlic Butter Mushrooms
      • Fake Keto French Fries
      • Keto Spaghetti
      • Keto Chicken Parmesan
      • Keto Zucchini Raviolis
      • Shrimp Cakes with Lemon Aioli
      • Fake Keto Fried Chicken Tenders
      • Keto Buffalo Chicken Salad
      • Keto Low Carb Pho
      • KETO Lemon Garlic Shrimp Zoodles
      • TKB Keto Lasagna
      • Basil Pesto Chicken
      • Buffalo Chicken Casserole
      • Cilantro Lime Salmon
      • Fake Mac n Cheese
      • KETO Fathead Rolls
      • Keto Crack Chicken
      • Keto Chicken Enchiladas
      • Garlic Butter Meatballs
      • New York Pizza
      • TKB Chicken Alfredo Bake
      • TKB Mozzarella Stuffed Meatballs
      • Keto Mozzarella Cheese Sticks
    • Keto Dessert Recipes >
      • Keto Pumpkin Cheesecake Jars
      • Keto Vanilla Buttercream Frosting
      • Low Carb Blondies
      • Keto Kookie Truffles
      • Keto Icebox Cake
      • Peanut Butter Chocolate Cake
      • Keto Chocolate Chip Cookies
      • Keto Nutella
      • Cake Batter Milkshake
      • Frosted Gingerbread Cookies
    • Fat Bombs >
      • Raspberry Kiss Fat Bombs
      • Keto Cookie Dough Bars
      • Strawberry Cheesecake Fat Bombs
      • Edible Keto Chocolate Chip Walnut Cookie Dough
      • Keto Cake Batter Fat Bombs
      • Chocolate Chip Cookie Dough (Cream Cheese)
      • Real Chocolate Chip Cookie Dough 2.0
    • Keto Starbucks Drinks >
      • Keto White Drink
      • Iced Keto Caramel Macchiato
      • Keto Iced Flat White
      • Iced Cold Foam Cappuccino
      • Iced Passion Tango Tea (Keto Pink Drink)
    • Keto Cocktails & Alcoholic Beverages >
      • Keto-Rita
      • Keto - Mojito
      • Keto Berry Prosecco Slushie
      • Keto Dark and Stormy
      • Keto Zevia Moscow Mule
  • Custom KETO Plans & Services
    • Custom Keto Plan
    • Keto Coaching (4 weeks)
    • 12 Week Transformation
    • Upgrade to Keto Coaching
    • Customized Meal Plan add-on
    • Keto Phone Consultation
    • Keto Meal Plan FAQ's
  • Transformation Gallery
  • Shop my fav products and discounts
  • KETO Products & Reviews
    • Shop my Amazon Store
    • Amazon Kitchen Gadgets
    • MRS CEO J's Fav's
  • Clients Only (Log In)
    • Welcome Video (Start Here)
    • FAQ's (PLEASE READ)
    • Mrs CEO J's Guide to KETO
    • Supplementation Guide
    • Order Checklist
    • Keto Quation™ (The right way to do "lazy keto")
    • Travel Guide
    • Keto Recipes E-Book
    • Fat Bombs E-Book
    • Keto Krew Giveaways
    • 4 Week at Home Workout Plan
    • Total Body Tone & Tighten (Gym Access)
    • Total Body Dumbbell Workout
  • Coaching Portal Log-In
  • About The Coach
    • Contact