If followed correctly , the keto — or ketogenic — diet can help you slim down fast. But because life without pizza, pasta and your favorite beverages might seem like a challenge, it’s fair to wonder: Is there ever room for a cheat day on keto?
Your Body on Keto
The keto diet works differently than other weight loss plans. Most diets work by cutting calories; so while you do lose fat, you also lose muscle. But keto is less about reducing caloric intake, and more about changing it.
“Studies show that when you follow keto’s precise macro blend of 75% fat, 20% protein and 5% carbohydrate, the majority of weight loss is from fat mass and followed correctly,” explains Pam Nisevich Bede, M.S., a dietitian with Abbott.
But how does this magic equation turn your body into a fat-burning machine? Typically, the body turns to carbohydrate (in the form of glycogen) for energy. When you cut carbs and increase fat in your diet, the body begins to use fat for fuel instead. This fat-burning state, called ketosis, generates byproducts known as ketones, which help suppress appetite, making it easier to eat less.
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