Cheat Days

The long-term goal is to build a large health reserve by consistently maintaining low insulin levels and repairing a slow metabolism. The article says exercise after a cheat day does not accelerate small LDL clearance. The article says eating cleanly after a cheat day does not shorten small LDL half-life. Once a substantial metabolic reserve exists, occasional deviations have less impact — but this buffer does not exist at the start of the journey. One cheat day creates a psychological and physiological opening for subsequent cheat days, rapidly eroding the habit. Even a small carbohydrate serving such as half a glass of wine or two pieces of bread is sufficient to exit ketosis. The article attributes extended small LDL circulation to altered ApoB conformation rather than continued dietary intake. Returning to ketosis after a cheat typically takes two to three days, especially early in a diet. The article says a single grain or sugar exposure can trigger small LDL production lasting five to seven days. Cheat days are not recommended, especially early in the process before a health reserve has been established. Cheat days are counterproductive for people with insulin resistance, pr…