>a cheat weekend
I think part of why IF works is that it realigns your expectations with food and portion control. Limiting your eating window throughout the day almost guarantees that you’ll limit your calories. Make lasting changes to the way you view food and drink and you’ll see lasting results.
Having a cheat day every now and then is no problem. Having a cheat weekend is probably a sign that you haven’t yet got comfortable with the changes you need to make in your life.
Don’t worry, pick yourself back up and start again. Learn from your mistake and learn to recognise it next time so that you don’t fall into the same trap.
In order to have gained 10 pounds you would’ve had to have consumed a net 35,000 calories. Hoping you see that it’s just not possible. Much of that gain is probably water retention especially since you were doing keto before and now started eating carbs. Get back on the horse and you’ll see it dropping again. It happens, don’t be too hard on yourself. Pick yourself up and carry on. Good luck!
Well, with that 14 months experience, you’re probably extremely familiar with water retention. As soon as you get back on your fasting horse and drink water, most of that will be gone after 2 days. I swear I deal with the same 10lbs fluctuation. Don’t let it rattle you. Ain’t no way you gained 10 lbs of tissue in 2 days!
So don’t be discouraged, bruh! You’re feeling great! Tbh that cheat weekend was probably good for you in the long run.
Quick changes in weight are easy to manufacturer. But they are not real changes in the way that losing a pound of fat is. People fixate far to much on daily/weekly changes on a scale when those are largely meaningless. If you actually were in a 500 calorie deficit a day then that is 1 pound of fat lost a week in a perfect scenario. 1 pound can easily be masked in water weight and other changes. So what you see on a scale weekly can easily fluctuate a number of pounds. You could easily lose 1 pound of fat but then are up 2 pounds of water weight and that makes the scale show you gained 1 pound over that week when you actually lost. The only benefit of a weekly weigh in is you get a data point for a longer trend line you can look back at.
And example of this is that I am at maintane2nce now and last summer I saw my weight drop 8 pounds in a day only to retrace that same 8 pounds the next day. I had forgot my water on a workout and was a bit dehydrated when I got home. I was down 8 pounds from teh weigh in teh morning before and 24 hours I was back to basically what I was on that morning. So a 16 pound swing in 48 hours. So I don’t think of myself as having a weight but a range now of 10-15 pounds as there can be signifigant fluctuations depending on what you are doing.
For every gram of carb your body stores for energy use it also holds onto about 3 grams of water to store that carb as energy. Which is why you initially loose so much doing keto without the high levels of carbs your body doesn’t need to retain as much water. Once you consume high carb again your body need to start retain that water again
I think this is why it is important to measure weight daily, but average over the week for meaningful insights. For example, I do IF, but went on a vacation recently where I overindulged and when I weighed myself after the vacation, I was up 9 lbs, but I went back to my normal diet and continued to weigh myself and within a week I was within 2 lbs of my previous weight.
If you are on keto especially, you will gain that glycogen water weight back shortly after leaving ketosis. For me, that is about 3-5 lbs.
TLDR; I wouldn’t overreact to this weight gain. Just right the ship, and compare week over week instead of day over day, where you can have more fluctuations due to other things
In my experience with IF, if there is a sudden gain after a cheat day or couple of days then it will come off again quite quickly when you get back on it. (Weight that has crept back on slowly is another matter).
it’s almost entirely water.
Your body filled back up on glycogen (not a bad thing), and when it does that it will hold on to a lot of extra water.
I remember last fall when I was being more strict, I had a four hour pizza eating / beer drinking session with friends and I was 8 pounds heavier the next morning. It will all come off once you burn off the glycogen (which could be done in a day or two depending on exercise).