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!
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.