Cheat day: Yay or nay?

rararicey

Hi, i'm just wondering what food to eat on a cheat day? I'm afraid I might ruin my diet if I start eating "tempting" dishes again. Any ideas?

pinggolfer96

Iifym. Or if you're scared it's going to lead to a binge then don't do one. Moderation

Dominicj569

I dont get the point
I really dont

But it depends what you mean my cheat day I suppose.

I'm on an awful deprivation diet for 9 weeks to get to my target, why would I drag that out for 18 weeks by eating half my weekly losses every seventh day? I'd much rather have a small 150 calorie bar of chocolate everyday rather than 5 boxes of chocolates one day.

anthony150paolucci

In my opinion, a cheat day once a week won't ruin a diet as long as you stay disciplined during the rest of the week.

rararicey

I see. Great insight! Thank you!

N0easyway0ut

I would go for a cheat meal - not a cheat day! one meal per week is not going to harm your progress.

DanialBadron

I'm doing intermittent fasting coupled with regular workout just so I can have cheat meals everyday. It's quite difficult for me to prepare a proper meal due to the nature of my job. Given a choice though, I'd pick a well cooked nutritious meal over a cheat meal any day cos it helps to sustain the mind and body way longer.

rararicey

A cheat meal instead of a cheat day sounds a good idea! Thank you Nicks10x

gothomson

Nicks10x wrote: »

I would go for a cheat meal - not a cheat day! one meal per week is not going to harm your progress.

This!

rararicey

I agree DanialBadron. A nutritious meal is always a better choice! But some people say that a cheat meal/day once in a while is also good as it will ignite the body's fat burning metabolism? I'm not sure though, that's why i'm asking around. Thank you for the insights!

Yi5hedr3

NEVER do a cheat DAY! Only do a weekly cheat MEAL.

Jams009

Looking at the maths, if you are on a -500 calorie deficit for 6 days of the week, that's -3000 calories. So as long as you don't go over your TDEE + 3000 calories (which would be very difficult to do imo) you will still be in a deficit. So if they help you mentally, go for it. But they aren't neccesary if you don't feel the benefit.

As for the metabolism thing, there's a method people used called refeeding. A refeed is where you eat at maintenance for 1 day every now and then to help keep your metabolism up. It's different to a cheat day, which is more a mental/motivation based thing; where you take a break and just eat whatever you like so you don't feel so deprived/have something to look forward to. But there's a crossover between the two, obivously.

Personally I don't plan any cheat days, when I do they always turn into an epic binge, and I feel more motivated/determined without them. Instead I just see them as a kind of get out of jail free card when it isn't possible to track. E.g. It's my Dad's birthday meal tonight; it won't be measured, probably wont fit my macros, and might make me go over my calorie limit for today, so that's my cheat meal. It's been 5 days since my last cheat (and it was 7 before that one; 12:2 ratio ain't bad), so unless I eat over 3400 calories in one meal (unlikely) I'm still losing. No cheats would be better, but it's not going to kill my progress.

goldthistime

I save "cheat days" for those days I am feeling tired and possibly poorly fuelled. Or when it's an unusually stressful day. Or I'm sick. Or I got no sleep the night before. But I call it "switching to maintenance".

Ws2016

Nay. Just work a little junk food into you calorie counting. Win-win.

6AMGANG

why would you have a cheat day? its totally opposite to what you want to do... seems pointless imo... Like mentioned, have a smaller dinner portion on a normal day an have a peice of choclate if you need it...

N0easyway0ut

I once read that cheat meals are actually good for you - as it keeps your body guess. When you have a cheat meal, your body goes into shock and works harder to digest and process the fats and carbs! anyone else heard this? for me, a cheat meal is something I look forward to... its kind of like a reward for being 'healthy' for the week!

jrline

Don't deprive yourself of foods you enjoy and you will not need a cheat day. Good Luck on your Journey

llbrixon

I called them maintenance days
I try to have at least 1x week

cityruss

Nicks10x wrote: »

I once read that cheat meals are actually good for you - as it keeps your body guess. When you have a cheat meal, your body goes into shock and works harder to digest and process the fats and carbs! anyone else heard this? for me, a cheat meal is something I look forward to... its kind of like a reward for being 'healthy' for the week!

This is not true.

The human body does not work like this.

Also, unicorns do not exist.

callsitlikeiseeit

a cheat day could wipe out my deficit for the week.... and in some cases, thats totally okay,but not frequently.

i work what i want into my daily goals, or eat at maintenance if i want 'extra'. i eat chocolate, alcohol, chips, whatever on a very regular basis.

no cheating required.

heatherheyns

I don't like the idea. Now, there are times I may go over my calories. Perhaps it's a birthday, or a special outting or family meal, but I think being honest about it is important for me. The reason I gained so much weight was because I ignored what I ate. I think it's important for me to own what I eat now. Mostly I fit things I want into my calories for the day, but if I choose to go over, I make the choice on purpose and still calculate it the best I can.

Mavrick_RN

I guess it depends on your definition of "cheat". I call it a Bonus Meal. It keeps me on track because I can always promise myself that if I want something I just have to wait for my Bonus Meal to have it. No food is off limits. I just limit that food to the Bonus Meal. Pizza, fried chicken, BBQ ribs, chocolate cake, anything.

Some weeks I don't even need the Bonus Meal because I have had the food I desired as part of my regular calorie goal.

Using a meal to "boost your metabolism" or "confuse your body" is woo-science.

Orphia

jrline wrote: »

Don't deprive yourself of foods you enjoy and you will not need a cheat day.

Exactly.

I eat whatever I most want, within my calorie limit. I have chocolate every day, and alcohol most days, because that's what I like. I also like seafood, Greek salad and pasta.

I've lost 70 lbs since April, and haven't cheated once.

KANGOOJUMPS

I cheat most weekends, but I work my butt off hard all week.

Kelly9405

I don't do a cheat day, I just eat "bad" things every so often but don't binge or anything.

rararicey

Thank you all, I appreciate the tips and encouragement!

extra_medium

If I plan on a "cheat meal" on a certain day I'll usually make up for it the rest of the day by either eating less/working out more/both so I'm still at a deficit for the day. So I don't know if that counts, but that's how I usually manage it.

extra_medium

Nicks10x wrote: »

I once read that cheat meals are actually good for you - as it keeps your body guess. When you have a cheat meal, your body goes into shock and works harder to digest and process the fats and carbs! anyone else heard this? for me, a cheat meal is something I look forward to... its kind of like a reward for being 'healthy' for the week!

Your body doesn't guess, nor does it go into shock.. it just processes what you give it every day.

N0easyway0ut

That's good to know! I guess what you read on bodybuilding.com is not always true! I'm no expert, but hearing unicorns don't exist has slightly disappointed me!

Christine_72

llbrixon wrote: »

I called them maintenance days
I try to have at least 1x week

Yep, no damage done this way.

King_Spicy

Or be me and make everyday a cheat day :-D