I’ve been eating keto for the last 31 days, exercising and doing 18/4 fasting as well as 72 hour fasting. I’ve lost 32 pounds(SW:250lbs CW:218.8lbs). My family is going out to dinner tomorrow (conveniently at the end of my 72 hour fast). Would it be the end of the world if I had a cheat day if I ate at maintenance but introduced carbs? I really don’t want to lose all my progress. I plan on being extremely strict and back on my diet immediately after dinner. I figured you guys would help me process my thoughts. Thank you!
You won’t, not from one meal. Really, its harder to put fat on than take it off, it takes more energy to make fat than lose it. You will not regain body fat from that one meal, most especially if you get back to fasting or even just caloric deficit immediately after. Heck, I heard of one study where two groups, one control did caloric deficit IF for 12 straight weeks versus another that did that but with a week of caloric surplus after every 3 weeks of fasting. The later group lost more overall….