I believe there is benefits to a cheat day.

Umeboshi

I honestly believe my 'cheat day' is going to help me continue my efforts and make a true lifestyle change, as opposed to just giving up a few weeks/couple months in. I have started down this road before with calorie restriction and no allowed free/cheat days. What happened was I got fed up with never or rarely having naughty foods like cookies or pizza or other 'bad' stuff. At that point I looked at those foods as forbidden, and basically in my mind i was never going to have them again unless they were tiny portions or some sugar-free junk... I ended up realizing I couldn't live my life without eating the fun stuff, and I gave up and went back to eating however much of whatever, whenever I wanted.
We're meant to enjoy food, it's pleasurable and tastes great.. One can't live on a restricted calorie diet (1200-1500 cals) for an extended period of time without feeling deprived (unless you really don't like food). It's impossible. It's also hard to be happy and healthy when your weight and body are out of control and you are eating too much of the wrong things all the time. In my opinion having a weekly or bi-weekly cheat day is a perfect compromise. You get to enjoy the 'bad' stuff for one day while the majority of the time you are eating healthier stuff and reasonable portions, and not feeling deprived because you know that your day to have all the naughty foods isn't far off

chrisdavey

I tend to find that with the amount of healthy ways you can cook various "cheat foods", my refeed days are normally just mass quantities of healthier alternatives. Calories are calories though in the context of leptin, insulin etc. I would think though. Don't think it really matters if it comes from junk type food or healthier alternatives. Difference to me I guess is that my healthy alternative refeed day could be 3500cals but if I did it with the generic versions it could be 5000cals being similar volume.

Psychologically, I'm not missing out on anything. Last week I made pizza, ice cream, cheesecake, japanese curry to name a few of my fav meals and they were all done with healthy alternatives.

MichelleF81

I love how so many people think THEY know better than anyone lol and any other view/opinion therefore must be utter nonsense. Live and let live, each to their own. I keep within my calories, be it good choices or bad choices, for 6 days per week and one day per week I simply don't worry or stress about what I'm eating....sometimes I go over, sometimes I don't, sometimes I eat crap and sometimes I don't but once a week if i want to goddamn eat my body weight in chocolate (don't take this literally) then I will do it and no-one shaking their head in disapproval, standing on their pedestal and acting like the diet police is gonna stop me so HAAA lol. It may not be everyone's cup of tea but having one day a week where 'I can if i want to' works for me, it hasn't hindered my weight loss and i'm still alive to tell the tale.

TavistockToad

Great post!

This last week i had a treat of pudding on thursday, and a treat meal on saturday with a few drinks as well. along with only working out 3 times instead of my usual 5, i lost a pound!

lodro

I don't know though. If "cheating" is necessary to make your way of eating sustainable, then something might need to be changed about how one eats.

lodro

which is exactly why a routine of low calories and moderate bingeing doesn't work. if you want your weight to be sustainable, better to settle for less initial weightloss at slightly higher calories, with no cheat days. also: a diet that remains high in simple carbohydrates will make you hungry more, because of the frequent insulin responses, especially if you eat "6 small meals a day".

Myself, i don't believe in cheat meals/days as a psychological safety valve: it is a clear sign that your way of eating won't be sustainable long term. Better to find a style of eating that will keep you within your calorie limits all the time, without having to "cheat"

Free day doesn't necessarily mean "binge day". And non-free-day doesn't necessarily mean some extreme under-eating day.

Six days out of the week, one should strive to eat flawlessly. I guess flawless is a relative term depending on the person and the goals, but I think we all know the difference between good food and bad food. One day a week, one can eat whatever they desire.

This isn't some very-low-calorie-then-binge-once-a-week routine. It is a sustainable way of life. It means eating right 95% of the time, but allowing oneself a treat once in a while. Because we're humans, not robots. If we were robots we could just eat right 100% of the time.

What's the issue, that you're adamantly against this? I'm not even sure what you're getting at? Are you suggesting that one should go ahead and eat french fries and pizza EVERY DAY instead of reserving it for a "free day"? Or are you suggesting that one should NEVER EVER eat certain foods?

I think you should eat every healthy food you want to eat. The point is, of course, if you want a different way of eating to be sustainable, and "cheating" is necessary to make that so, then you're setting yourself up for failure. Better look at the totality of what you're doing, over the course of your entire lifespan (hopefully long) and then evaluate how, what and especially why you eat. Because what is exactly the psychological mechanism at work here? I guess the point I want to make is that skinny people really do eat less than fat people. If you want to maintain a low weight, you will have to get accustomed to eating (far) less. Calling days when you eat more than you would normally do "cheat" days (or "free" days, or whatever) is imo counterproductive to what you want to achieve long term. Which is - i think - teaching yourself a different way of handling food. Having cheat days leaves the underlying pattern intact.

FunSize2009

" Eat to live, don't live to eat. " -- I like to say this to my husband (who LOVES to eat, even more than I do, and is quite an obstacle I have to work around if I want to lose weight and be healthy). Now if only I can TRULY eat to live and not live to eat, I'd do good! :-) Thanks for the encouraging posts!

portexploit

which is exactly why a routine of low calories and moderate bingeing doesn't work. if you want your weight to be sustainable, better to settle for less initial weightloss at slightly higher calories, with no cheat days. also: a diet that remains high in simple carbohydrates will make you hungry more, because of the frequent insulin responses, especially if you eat "6 small meals a day".

Myself, i don't believe in cheat meals/days as a psychological safety valve: it is a clear sign that your way of eating won't be sustainable long term. Better to find a style of eating that will keep you within your calorie limits all the time, without having to "cheat"

Free day doesn't necessarily mean "binge day". And non-free-day doesn't necessarily mean some extreme under-eating day.

Six days out of the week, one should strive to eat flawlessly. I guess flawless is a relative term depending on the person and the goals, but I think we all know the difference between good food and bad food. One day a week, one can eat whatever they desire.

This isn't some very-low-calorie-then-binge-once-a-week routine. It is a sustainable way of life. It means eating right 95% of the time, but allowing oneself a treat once in a while. Because we're humans, not robots. If we were robots we could just eat right 100% of the time.

What's the issue, that you're adamantly against this? I'm not even sure what you're getting at? Are you suggesting that one should go ahead and eat french fries and pizza EVERY DAY instead of reserving it for a "free day"? Or are you suggesting that one should NEVER EVER eat certain foods?

I think you should eat every healthy food you want to eat. The point is, of course, if you want a different way of eating to be sustainable, and "cheating" is necessary to make that so, then you're setting yourself up for failure. Better look at the totality of what you're doing, over the course of your entire lifespan (hopefully long) and then evaluate how, what and especially why you eat. Because what is exactly the psychological mechanism at work here? I guess the point I want to make is that skinny people really do eat less than fat people. If you want to maintain a low weight, you will have to get accustomed to eating (far) less. Calling days when you eat more than you would normally do "cheat" days (or "free" days, or whatever) is imo counterproductive to what you want to achieve long term. Which is - i think - teaching yourself a different way of handling food. Having cheat days leaves the underlying pattern intact.

I understand what you’re saying. I talked about the positive hormonal responses which are beneficial. WE all should focus on eating better for us like you said. IF you have been eating fast food for a while and radically change your diet. More than likely it won’t stick. These cheat days are like when you lift weights, they are the “rest” period in between sets, the make you stronger. You can’t constantly do resps with no nest, you’ll burn out and quit. If someone can do 30 reps to failure. I am sure if they did 3 sets of 12 they will get in more reps. Over time if the rest gets shorter, they will be able to do more reps per set. Same thing for nutrition. I don’t know, don’t know your situation. Maybe you’re healthy and lean, you have built up good eating habits from day one. Most of us who are here haven’t. It’s something we need to work towards.

halzuzu

I agree! I allow myself 1-2 days per week where I'm a little more flexible with my calories, carbs, etc but still try to not go too far over my maintenance calories. And Ive steadily been losing about 1 pound a week. If this is going to be a sustainable lifestyle change we have to allow ourselves our favorite foods from time to time without beating ourselves up.

treehugginpam

This definitely seems to work for me. Saturday is my "day off" from counting calories and is the day I allow myself to have something that might not fit into my normally restricted calorie intake without me severely cutting back on the other meals that day (hello, pizza). I still try to log all of my food in on those days, I just don't stress about it.

I've actually found since I've started eating better that my "day off" still isn't horribly crazy -- maybe about 500 - 700 more than I'd eat on a day I'm restricting calories. Basically, I wind up right around my maintenance calories. Those extra calories always seems to jump start my metabolism though. I weigh in on Saturday mornings and then Saturdays are my "day off." This week and when I peeked at the scale on Sunday it said I had actually lost another 1/2 pound from my weigh-in the day before.

For me it's a win-win -- not only do I get to have a day free from worrying about every little calorie, but it actually helps me lose more weight than on weeks when I restrict the calories every day. Can't beat that!

chrisdavey

On this topic, check out this thread.

http://forum.bodybuilding.com/showthread.php?t=133634471

I have been incorporating this method and it's great in that you really only seem to restrict yourself on your off days. Workout days are absolute feasting! Haha

OneBryteSmile

Interesting information. Thanks for sharing. I don't necessarily have "cheat days" because I don't feel like I'm deprived and need a day to "cheat". I try to eat healthy the majority of the time but if I feel like some frozen yogurt one day, I have it. If I go to a July 4th cookout and I want the burger or a cupcake, then I'll have it. As long as I'm not eating like that every day then I don't see an issue with it once in a while and in moderation.

MsLadyVirgo

Love It!

portexploit

thanks for the comments.

zeeeb

i call it a "treat" not a "cheeat". if I'm good all week, i can have my treat at the weekend. If I go to the gym 4-5 times in the week, i'm allowed my treat. It's been working for me. I've stuck at it since New Year, and feel like on the weekends, I'm allowed to have a drink, or go to the party and eat a bit of whatever without going to overboard, or sit on the couch on saturday night and eat some chocolate. I still feel human and normal, at the same time as achieving my goals.

hush7hush

This is one I disagree with you on.

For personal reasons.

And I feel like I'm probably going to edit this post before you actually see it.

hush7hush

And man, how I despise the phrase "cheat day"....

Ditto.

portexploit

This is one I disagree with you on.

For personal reasons.

And I feel like I'm probably going to edit this post before you actually see it.

I already saw it. You can disagree all you want to but the laws of science won't change. If you're talking about, if you have a free day, it can lead to a "free week" i'll agree with you on that. Self control has to be exercised.

portexploit

i call it a "treat" not a "cheeat". if I'm good all week, i can have my treat at the weekend. If I go to the gym 4-5 times in the week, i'm allowed my treat. It's been working for me. I've stuck at it since New Year, and feel like on the weekends, I'm allowed to have a drink, or go to the party and eat a bit of whatever without going to overboard, or sit on the couch on saturday night and eat some chocolate. I still feel human and normal, at the same time as achieving my goals.

That's good. Wheh I started my free days, i'd eat 4,000 calories a day, just gorge on pretty much whatever i wanted. China food buffet, with ice cream afterwards and beer. Now my days are not as intense, I stick to my diet half of the day, and then yeah have a free meal... yesterday was my free day, I ate some BK, onion rings, and some chocolate pie, with some pasta. I am pretty sure my calories where around 2,500, not even close to 4,000. I am toning it down a bit.

hush7hush

This is one I disagree with you on.

For personal reasons.

And I feel like I'm probably going to edit this post before you actually see it.

I already saw it. You can disagree all you want to but the laws of science won't change. If you're talking about, if you have a free day, it can lead to a "free week" i'll agree with you on that. Self control has to be exercised.

That's basically my reason.

Free days wear my self-control thin. Free meals are one thing. A whole day of **** would drive me into a hole.

portexploit

This is one I disagree with you on.

For personal reasons.

And I feel like I'm probably going to edit this post before you actually see it.

I already saw it. You can disagree all you want to but the laws of science won't change. If you're talking about, if you have a free day, it can lead to a "free week" i'll agree with you on that. Self control has to be exercised.

That's basically my reason.

Free days wear my self-control thin. Free meals are one thing. A whole day of **** would drive me into a hole.

I know sometimes you have that issue, like you get out of control., i know you feel bad about it too sometimes. Of course it may not be for you a "free day" that's fine. It might be possible that if you had a free day once a week, those binge episodes won't happen the way they do, and there won't be the emotional distress of going on a binge. That's 1 reason of a free day so you don't go on a binge, you get rid of all your desires and have a fresh successful week.

hush7hush

This is one I disagree with you on.

For personal reasons.

And I feel like I'm probably going to edit this post before you actually see it.

I already saw it. You can disagree all you want to but the laws of science won't change. If you're talking about, if you have a free day, it can lead to a "free week" i'll agree with you on that. Self control has to be exercised.

That's basically my reason.

Free days wear my self-control thin. Free meals are one thing. A whole day of **** would drive me into a hole.

I know sometimes you have that issue, like you get out of control., i know you feel bad about it too sometimes. Of course it may not be for you a "free day" that's fine. It might be possible that if you had a free day once a week, those binge episodes won't happen the way they do, and there won't be the emotional distress of going on a binge. That's 1 reason of a free day so you don't go on a binge, you get rid of all your desires and have a fresh successful week.

I'm sure there are benefits to some people.

I prefer not to take one day of the week to destroy all my efforts with fat/grease/empty calories.

Unless of course getting ****-faced counts. I like drunk.

melanie3103

My only criticism (despite agreeing whole-heartedly by the way!).. don't call it a cheat day. It's not cheating if you allow yourself it. Factor it in, and manage it. No-one is suggesting you eat your body weight in icecream or eat chips with everything for one day per week. If you "allow yourself" to enjoy it once a week and "relax the rules" a bit - you will find that you won't want to binge stupidly. Enjoy something you wouldn't normally but think about it. Don't undo all the work of the previous 6 days, just treat yourself for the hard work. I find I DO have a treat but don't go silly. I want to reward myself but don't want to feel guilty after. That's NOT the idea.

It's about rewarding yourself, not depriving and CONTROL. Keep in control - I find that 1 day feeling like this, and I'm back on it after. Although I'm new to MFP, I've been dieting/interested in fitness for many years. I have a tendency to 'beat myself up' if I fall off the wagon so to speak, this allows me slip off for a bit but jump right back on.

It works for me.. good luck .

Mel

sugarbone

I cheat every day with a fudgsicle =] light coconut milk, banana, and cocoa powder frozen together! I agree, although I personally try to cheat with manageable and healthy things (which sounds like it defeats the purpose...)

Bluestar083

When I am trying to lose weight I have a 'cheat' (or whatever terminology you want to use) meal and dessert and always for dinner as I have found it its lunch I have another cheat meal for dinner!
When it is maintenence I eat whatever I feel like on weekends (but try to stick to 80% healthy 20% not so healthy)
Works for me-most of the time!

Bluestar083

Oh and I have 6 squares of green and black's organic dark mayan chocolate a night-I nibble on it for about an hour so feel like I get a treat everyday-and for only 110 calories!

ButtercupSprad

One cheat meal a week is the reward you give yourself for a hard week..........(most of the time, you still monitor your cheat meal fairly hard on yourself....but EVERYONE deserves it!!!!)

siabevis

agree and disagree