Thoughts on 'cheat days/meals'

Avocado_Angel

Starting my new diet tomorrow & iv been arguing with myself wether or not to add in a cheat meal or day. I feel as if it's all just a psychological thing, ammarite? I feel as if having a cheat day or meal insinuates that I'm not eating food that I enjoy the rest of the time. I'm worried I'l just fixate on the upcoming 'cheat day' & whats the point fixating on eating stuff you don't normally eat?

On the flip side it might be good at keeping me motivated, say I pick the last Saturday of each month & can eat what I like....might help with motivation knowing I can have a blow out.

Do you include cheat days or no ? Positives n negatives you've noticed?

WhereIsPJSoles

I don’t plan them structured like a particular day of the month, but I allow for my mind to know that it’s okay if I skip logging a day here or there and take advantage of that day to eat things I don’t normally eat because they’re a pain in the *kitten* to log - like restaurant meals without listed calories, food my friends or family make, a recipe I make that I don’t feel like measuring every single ingredient, an entire family size bag of tortellini, etc.

NewlifeinNW

There are different ways of looking at it. On one hand its almost making food a reward which can be counter productive. On the other hand it can keep you sane by getting to indulge a little. It depends on your personality and I believe you have to do what you can sustain. No meal plan will work if you can't stick to it. Personally I do eat what I want once a week but try not to over indulge when I do.

robertw486

It depends on what you are doing, your goals, and how you are "cheating". For the most part weight loss deficits balance out with time. If you have calories to spare eat them. Even if you end up at maintenance calories for say the week.... well that's better than gaining weight.

Long term refeeds and diet breaks are shown to have an impact on hormone levels and might actually help some people. Being deprived is more than just a mind game, but the mental aspect has to be taken into consideration as well.

I had a 7000+ calorie day during my initial weight loss when I joined here. I remained in a deficit for the week. I didn't binge for a week, grow extra limbs, or quit working towards my goals.

wizzybeth

I personally do not like the term "cheat" for a meal or a day.

While I am trying to lose weight, if I have an entire cheat DAY I could easily...very easily...undo a lot of...possibly most of my loss for the week.

I look at it this way. I can eat whatever I want, whenever I want, as long as it fits in my plan.

This past week I had real ice cream. And several glasses of wine. And a serving of Swedish fish. And some movie theater popcorn!!! I still have some calories to spare today and I will be recording a loss tomorrow unless I do something today to cause me to retain water. Lol. I logged Everything!!!

Each day I made deliberate choices to balance my wants with how to fit them into my goals. I go by a weekly calorie system to allow me to go over some days if I need to and am under on other days. By the end of the week it balances out and I am still on track.

DocJayDee

I have been thinking about this lately. I am doing a 90 day plan now and I was thinking about long term after 90 days. I'm usually an all or nothing type, so I've been known to not eat any bad stuff for months/years at a time when I'm good (on the contrast I eat everything when I'm bad) Moderation doesn't work for me, but I am going to add a cheat day after my program is done. I'm planning on once a week having a cheat day but I also plan on hitting the gym on my cheat day as well. Not sure how this will work but I'm giving it a try.

lisahikes

I didn't declare it a "cheat day" on purpose, but I had been 'dieting' so hard (little to no carbs on top of daily exercise) that I had zero energy after 4-5 days, and my friends started to notice... they told me I wasn't acting like my normal self. So, I ate a sandwich and a banana and a couple other things that put me well over my calories for the day, but, my mood improved and I felt a little more energy after. Then, the next day I shook it off and went back to the grind of eating within the parameters I set for myself. I don't plan on planning a cheat day, but, if my 'dieting' makes my mood noticeably different to other people, then heck yes I'll break my plan for an evening or a day.

wizzybeth

lisahikes wrote: »

I didn't declare it a "cheat day" on purpose, but I had been 'dieting' so hard (little to no carbs on top of daily exercise) that I had zero energy after 4-5 days, and my friends started to notice... they told me I wasn't acting like my normal self. So, I ate a sandwich and a banana and a couple other things that put me well over my calories for the day, but, my mood improved and I felt a little more energy after. Then, the next day I shook it off and went back to the grind of eating healthy. I don't plan on planning a cheat day, but, if my 'dieting' makes my mood noticeably different to other people, then heck yes I'll break my plan for an evening or a day.

Eating healthy shouldn't be considered a grind.

Everyday I do my very best to meet my protein, fat, and fiber goals all while staying within my calorie limits. I am not hangry, I am not tired, I am not craving all kinds of crazy things. I just eat normal Foods... Fitting them within my calorie goals for the day or for the week... And make sure I get my minimum for my macros.

Last night when I had one and a half servings of regular delicious ice cream I didn't consider it a cheat at all because it fit into my plan and I'd already met my protein calcium fiber goals. I was shy on the fat... So the ice cream helped me meet my fat goal.

While I was watching TV... I wanted some Swedish fish. So I had them. It put me 69 calories over for the day, but I am still well within my weekly goal. I still don't consider that a cheat either. And one small serving of 12 Swedish Fish just hit the spot.

And I still expect to record nearly a 2 lb loss when I weigh in tomorrow. All without considering what I did this week a grind... I haven't been fatigued, depressed, tired... I've been very well satisfied everyday.

estherdragonbat

I don't have cheat days where I go over my calories. I tend to either bank calories or work out more to make room for stuff like eating out, holidays, etc. But I do have days where I'm more interested in indulging in choices that don't offer as much nutrition-wise as others. Like Saturday mornings, where breakfast is a cookie, 2 pieces of potato kugel, and some cubed melon. I have cake at birthday parties. And latkes and doughnuts on Hannukah. But I keep them within my daily calories. And the rest of the time, I strive to hit my protein and iron and usually do, so it all balances.

lisahikes

wizzybeth wrote: »

lisahikes wrote: »

I didn't declare it a "cheat day" on purpose, but I had been 'dieting' so hard (little to no carbs on top of daily exercise) that I had zero energy after 4-5 days, and my friends started to notice... they told me I wasn't acting like my normal self. So, I ate a sandwich and a banana and a couple other things that put me well over my calories for the day, but, my mood improved and I felt a little more energy after. Then, the next day I shook it off and went back to the grind of eating healthy. I don't plan on planning a cheat day, but, if my 'dieting' makes my mood noticeably different to other people, then heck yes I'll break my plan for an evening or a day.

Eating healthy shouldn't be considered a grind.

And I still expect to record nearly a 2 lb loss when I weigh in tomorrow. All without considering what I did this week a grind... I haven't been fatigued, depressed, tired... I've been very well satisfied everyday.

I meant grind a bit more lighthearted than that, like "on the grind" at the gym, or on it trying to beat Super Mario Bros in one sitting

RoxieDawn

There are so many ways to look at cheat days or cheat meals. Mentally for me, calling it a cheat implies something negative in which I must feel guilty about it, so not the same as a reward. For myself this is 'planned' days I just alter calorie choices on the weekends but stay in a calorie deficit or maintain. You can bank calories during the week if you want to, many use this strategy to help them stay compliant with a 'weekly' deficit.

What @robertw486 says about refeeds and diet break are absolutely true. This type of refeed is where you go into maintenance for a period of time and then go back to resuming your calorie deficit. If you are interested read this link and even spend time watching the video as well.

http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

So what ever you want to call it, a cheat day or meal, a refeed, or just a day where you enjoy social aspects from eating or just enjoying your favorite foods etc, do that. Whether you choose to stay in a calorie deficit or maintain one or two days to do this is a personal choice. Long term adherence is the name of the game and what you do in weight loss is ideally how you will want to handle maintenance.

wizzybeth

lisahikes wrote: »

wizzybeth wrote: »

lisahikes wrote: »

I didn't declare it a "cheat day" on purpose, but I had been 'dieting' so hard (little to no carbs on top of daily exercise) that I had zero energy after 4-5 days, and my friends started to notice... they told me I wasn't acting like my normal self. So, I ate a sandwich and a banana and a couple other things that put me well over my calories for the day, but, my mood improved and I felt a little more energy after. Then, the next day I shook it off and went back to the grind of eating healthy. I don't plan on planning a cheat day, but, if my 'dieting' makes my mood noticeably different to other people, then heck yes I'll break my plan for an evening or a day.

Eating healthy shouldn't be considered a grind.

And I still expect to record nearly a 2 lb loss when I weigh in tomorrow. All without considering what I did this week a grind... I haven't been fatigued, depressed, tired... I've been very well satisfied everyday.

I meant grind a bit more lighthearted than that, like "on the grind" at the gym, or on it trying to beat Super Mario Bros in one sitting

Gotcha. I saw it as sadness like living life in a hamster wheel lol

amyteacake

I usually don't declare anything a cheat meal/day. If I made an entire day a "cheat" day I know for a fact I would go overboard. I usually eat well during the day and then maybe for dinner/dessert I'll have something that isn't particularly good but I make sure I am able to have it if it fits within my caloric deficit.

I usually save a day off from my healthy diet for at the weekend but I don't call it a "cheat" day as it tends to lead to me feeling guilty about what I'm eating.

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wizzybeth

I much prefer the term splurge or indulge. It implies treating yourself, pampering yourself, something special.

Motorsheen

riffraff2112

Eating according to CICO allows for cheat meals. I do that all the time, save up for a big meal by eating lightly throughout the day to store up.
Cheat days really are much the same, keep your weekly deficit and you are allowed a day or two where you can go over. I don't do this as often as overeating makes me feel gross but that is why calorie counting is awesome. There is tons of flexibility to do what you need to feel content, mentally and physically.

rcreynol3090

Imho, planning for cheat days is akin to planning for failure. I don't consider myself on a diet, but on a lifetime journey to better health through healthier food choices. Down 61 pounds since July 23, 2017. 17 pounds from my goal weight.

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george_essel

I indulge every day - if I calories left (say 350) in the evening and I have to run to the store, I 'shop' for a treat that has a lower calorie content and have a treat when I get home. Last night I discovered Ritz crisp and thin bacon flavored chips.

Sam29a

I do plan to have them, they keep me going, but they are dangerous for me. Once I have one, I'm usually very tempted to have another and then another. I find the next week or two after a cheat day is the most difficult for me as I'll often feel like another one, especially as I get super hungry after them.

I am planning on having one after 4 months, no sooner. I think for me it's what works best, too many and it's pointless. I'm losing weight very slowly as it is, one day of excessive eating can ruin 2-3 weeks of work.

realmelere

I did the Slow Carb Diet for 6 months and it had mandatory cheat days every week. It was great for a while and I was able to maintain my weight loss in that period. Unfortunately it just lead to binge/restrict cycles so I decided to come off of it for my own sanity.

It did teach me you can often get away with the occasional day of indulgence that, with proper precaution, doesn't have any lasting physical impact. I was seriously having like 4,000-5,000 calories per cheat day but due to thermogenic effect of food and other factors, most of it doesn't go straight to fat. This is demonstrated when one fitness YouTuber had a 10,000 calorie cheat day and should have gained about 2lbs of fat, but only put on .5lbs (she did DEXA scans to prove it). Plus, a sudden spike in food intake can help regulate leptin while losing weight, so it's more helpful in the long run for appetite management.

However, it can be a really slippery slope having these cheat days and it's so easy to go overboard then find yourself in a nasty cycle of disordered eating. I still plan on having the occasional day of indulgence but nowhere near my previous level or frequency. I think it's much more sustainable to allow a treat here and there if it fits in your daily allowance, as I find I'm much less likely to do so as it doesn't seem worth it to feel hungry later as a result. For some people it works to have a cheat day or meal set up, I find it's easier to sprinkle through the day-to-day. You do you!

bojack3

I do not believe I labeling anything a cheat meal or day. I believe in the very simple premise, your success is defined on what you regularly do not on what you do on occasion. Stay the course the majority of the time, and if something comes up where a meal is not on your usual agenda but you want it, have it. Don't wait for special days to indulge, do it when it's called for. And then resume what is healthiest for you.

jennybearlv

I like to look at weekly calories rather than daily. If I don't eat all my calories everyday I have enough for a treat meal on Sunday. I also think having a no logging day now and then is fine. I usually attempt to eat mindfully when I'm not logging rather than make it a cheat or binge day, since that can easily wipe out an entire week of hard work.

RamboKitty87

I think cheat meals/day is a good idea I know some are against them but I have my cheat day most Saturdays which my and the partner call Saturday Faturday lol, I picked that day as that's when we do our food shopping so we walk to town, around for a few hours then walk home, I eat things I wouldn't normally eat in the week etc, nothing too bad to wipe out the entire week and I still log as best I can but its the day I don't worry about my macros, calories, exercise etc, I still rarely go over but its a stress free day where I don't have to worry or plan things out if that makes sense, also I do manage to indulge pretty much most days thanks to my exercise bike haha if I fancy something I can't fit into my day I either do an extra 20-30 mins on the bike or I wait till Saturday lol anyway sorry for rambling but cheat meals / day does help to stay on track in my opinion also I find it easier calling it a healthier lifestyle rather than diet as it helps with the mindset of things, Wishing you all the best on your journey x

fishiewishes

for me if a bad day happens, it happens - I try and plan around it so if I know I'll be having a treat later in the day I'll have a lighter meal. The key is moderation, not restriction

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staticsplit

I don't like thinking in terms of cheating--but sometimes I'll eat at maintenance for awhile, and eat whatever I fancy as long as I don't go too far above what I need to maintain. It gives me a preview of what it's like to eat at maintenance, since usually when I stop logging, I very slowly gain weight (stopped logging in early November until the new year, gained 4 pounds).

And yeah, sometimes thinking in terms of weekly calories versus daily can be helpful. Find what works for you to stick it out long term :-)

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jennybearlv

i_squat_for_pizza wrote: »

Avocado_Angel wrote: »

Looking @ calories on a weekly rather than daily basis is news to me. Might give that a whirl.

I wish I didn't see this because now I'll be starving all week just to stuff my face at the end of the week

Like shave off 50-100 calories a day, don't eat 500 calories for a week and shut down the buffet on Sunday. I guess you could call it IF, but yeah, we need a disclaimer for that idea.