Pigging out one day a week

lutkica01

I am curious, I had a personal trainer tell me once that as long as I work out regularly every day and watch my calorie intake 6 days a week, that one day a week I can eat whatever I want and not hurt my weight loss.
What do you guys think about this, and has anyone actually done it?

Quickster34

Commonly refered to as a cheat day or cheat meal if its only one, it really depends on your goals, one day of really bad eating can definitley slow or hault your progress, an idea if you want to have one day where you can ease up on the healthy eating is look at calories per week instead of per day, so say you want to eat a cheat meal friday night (one meal is better than a whole cheat day) then thursday and saturday take that into account and scale back calories there to compensate. this is loosely how intermitent fasting is set up..

dls06

I think a cheat day is ok as long as it's not a free for all that ruins your week.

astrampe

Go check out the Spike diet group - Great results with that, as long as you still have a calorie deficit over the 7 day period...
Works great and it keeps me at eating well for 6 days if I know I can eat my cravings on the seventh day!

ldalbello

It has worked for me. Monday through Friday I stick to my 1200 calories and exercise but between Friday night til Sunday night I eat and drink what I want. I have now lost 33 pounds since last August. Sure I could have done it sooner, but why deprive myself.

UponThisRock

I used to do this and it slowed my progress. If you have the ability to put down as much food as I can, periods of uncontrolled eating can be a dangerous thing.

Taking a perodic break from your diet is a good thing. However, imo, they should be well thought out and planned to further your goals, not detract from them. How often, how long, and what type of break you should take from your diet depends on many factors.

While were on the subject, I'm sure some will chime in with the benefit of a weekly "spike day". I disagree with this a concept for most people, the rise you supposedly get in leptin is very temporary, and leptin will go right back down as soon as you reestablish a deficit.

PearsPeppersandPeanutButter

I don't know if I eat really badly for a whole day then it throws off a lot of my progress. Water weight piles on and real pounds creep back on. So sometimes I allow a cheat meal or a dessert but for the most part I try to stick with my routine and eat the way I should. OVerall, I feel better and act better when I eat the way that i should.

AbiNichole

I used to think like this but it was a manifestation of my mentality. I was always on "a diet" or "cutting back" and as soon as I lost the weight I would gain it back. Right now- I'm trying to master a healthy lifestyle.

Which means NEVER feeling like I can't have something. NEVER feeling like I'm on a "cheat day." But instead indulging my cravings (moderately.) And trying to change the pattern of what satisfies me.

I know cheat days are common practice for some people but for me it shows that one isn't really focused on lifelong health but rather temporary weight loss goals. Good luck with whatever you choose to do :flowerforyou:

lutkica01

Do you mind me asking what you do for exercise?

lutkica01

It has worked for me. Monday through Friday I stick to my 1200 calories and exercise but between Friday night til Sunday night I eat and drink what I want. I have now lost 33 pounds since last August. Sure I could have done it sooner, but why deprive myself.

Do you mind me asking what you do for exercise?

giggitygoo

I read this title as "Pimping out" and was then disappointed.

*puts leopard coat and cane back in the closet*

Reefer_bob

I'm currently at the 1500 cal/day mark.

I do have a day where I eat stuff that's not so good for me, but I still keep it with in reason. I don't go and triple my caloric intake, but if I'm up at 2500, I don't worry about. A burger and a couple beers for example.

I'm down 22 lbs in about 2 months so I guess something is working.

skywa

i think having 2 cheat meals a week (speed out) is more efficient at least for myself.
if i give myself a whole day i end up over indulging ALL DAY. go figure. and i can really rack up the calories.
having just one cheat meal usually keeps my daily intake around my TDEE so i don't have to worry about it effecting my deficit for the week as much. plus i can eat healthy all day working up to my cheat meal so i don't go completely over board.

annabellio

I used to think like this but it was a manifestation of my mentality. I was always on "a diet" or "cutting back" and as soon as I lost the weight I would gain it back. Right now- I'm trying to master a healthy lifestyle.

Which means NEVER feeling like I can't have something. NEVER feeling like I'm on a "cheat day." But instead indulging my cravings (moderately.) And trying to change the pattern of what satisfies me.

I know cheat days are common practice for some people but for me it shows that one isn't really focused on lifelong health but rather temporary weight loss goals. Good luck with whatever you choose to do :flowerforyou:

What she said !

valorieflowers

If it really is pigging out, it probably hurts your progress. I happen to be in a bad habit of this; I have a Saturday get-together with friends every single week where we have a little potluck, usually involving a ton of food like pizza, pasta, chips, and cookies, pie etc. I probably eat 150%-200% of my calorie goal on Saturdays. Even when I am on track all week long, I think this is the reason I am not seeing the results I expect, so I am trying to have some restraint even on my cheat day now, apparently a real free-for-all is too damaging. :ohwell:

jickalina

I used to think like this but it was a manifestation of my mentality. I was always on "a diet" or "cutting back" and as soon as I lost the weight I would gain it back. Right now- I'm trying to master a healthy lifestyle.

Which means NEVER feeling like I can't have something. NEVER feeling like I'm on a "cheat day." But instead indulging my cravings (moderately.) And trying to change the pattern of what satisfies me.

I know cheat days are common practice for some people but for me it shows that one isn't really focused on lifelong health but rather temporary weight loss goals. Good luck with whatever you choose to do :flowerforyou:

I'm with ya word for word on this one. I consider my new way of eating a new lifestyle--fully internalized--not a diet so to speak. So I haven't had the urge to have a "cheat" day.

But I do have a interesting example for you to consider: Recently, I had a day where I was more relaxed about my eating principles because of certain social occasion I was in. For the first time in two months my whole day was filled with things I don't normally eat (empty carbs, sugary pastries, not enough veggies and too much meat.) I was under my calorie goal but the foods were all "bad." The next few days after that my hunger and cravings were out of control! It was so hard to eat well, everything was a mental struggle and my willpower was being tested hardcore. The conclusion for me was that those "bad" things I had eaten totally messed with my system--my body started to crave more "bad" foods and it sent me into a craving tailspin. Had nothing to do with calories. So i guess if you had to have a cheat day my advice would be to not stress too much about going over calories as long as it was with nutrient rich, clean good for you foods.

toniRAD

I personally think it's better to have a cheat MEAL once a week, rather a whole day.

But every now & then, having a whole "not so great" food day is alright!

littlebeans

I think of it as a good, full meal instead of a cheat day because I hate the whole I'm-cheating-thing. I usually eat around 1500 net calories while losing but on a Saturday I might eat normally during the day but go out for steak or a burger and some really good beers ending up around 2300.

Jozie_

I'll often have a day a week where I eat my maintenance calories rather than my calorie goal with the deficit. Personally I don't think there is a problem with that. I don't consider it a binge day or a day off, just a day thats slightly more relaxed. Once I reach my goal everyday will be like that anyway!

xcrushx28

It's my experience that most personal trainers have no freaking clue what they are talking about when it comes to nutrition. Cheat if you like, but that's exactly what it is. Your definitely not going to feel very good afterwards. In my opinion its much better to find foods that you like and fit them into your set goals. It's going to keep you much more sane and won't haul or slow your progress at all.

Having that one day where you cheat or that one meal can be catastrophic. Depending on how your relationship with food is it may be like telling a recovering addict they can have one more hit of crack....

Rationalizing that one meal or one day could very well lead to an extrapolation of extra rationalizations.

leanmachinedream

I don't understand cheat days or spike days, at all. I don't think anyone could explain it so it makes sense to me.

One meal? Whatever...that's normal, that's life. A day? An entire day? Why?

ZumbaLin

There you go! By eating what you want on weekends (not going crazy) you're losing but by not feeling deprived you'll probably be able to stick with it!

Going4Lean

i have done the one cheat day and I went overboard eating way too much. i think a cheat meal would be best.

SERinDC

Based on my personal experience, this really messes with my progress. I'm currently training for a half marathon and usually workout six days a week burning an average of 500-700 calories a day. For the past few weekends there's at least one day whether due to birthday parties or going out of town that I eat significantly more than on regular days and worse foods too along with alcohol. This has really slowed my progress and I spend the rest of the week feeling like I'm catching up.

Maybe see what works for you, but for me, even with very high amount of exercise, this is not an effective weight management/loss strategy.

amanda776

I'm with ya word for word on this one. I consider my new way of eating a new lifestyle--fully internalized--not a diet so to speak. So I haven't had the urge to have a "cheat" day.

But I do have a interesting example for you to consider: Recently, I had a day where I was more relaxed about my eating principles because of certain social occasion I was in. For the first time in two months my whole day was filled with things I don't normally eat (empty carbs, sugary pastries, not enough veggies and too much meat.) I was under my calorie goal but the foods were all "bad." The next few days after that my hunger and cravings were out of control! It was so hard to eat well, everything was a mental struggle and my willpower was being tested hardcore. The conclusion for me was that those "bad" things I had eaten totally messed with my system--my body started to crave more "bad" foods and it sent me into a craving tailspin. Had nothing to do with calories. So i guess if you had to have a cheat day my advice would be to not stress too much about going over calories as long as it was with nutrient rich, clean good for you foods.

Love how you explained that.... makes so much more sense now, I am the same way!

As others have said, one bad MEAL a week is a good idea, a whole day might lead to binging.

PositivelyFlawed

i don't think of it as pigging out. It is a day for me to relax a bit and eat a few extra calories. I always aim to get there through healthy foods. Sunday is my day and I eat to just a bit above maintenance. I'm currently on 1300c/d, which does require extreme planning and careful thought to be full and stay under that total. Sunday is a day that I can worry far less. It has not (yet) affected me in the 6wks since I have enjoyed this "Spike" day. I am steadily losing with varying rates anywhere from 1.4-3lbs/wk.

40boff

I used to have a nutritionist who actually recommended this as it allows you to have stuff that you are missing once a week so you can stay motivated. If people think they can never have chocolate again because they are dieting then most likely they will not stick to their diet. However, you can't go nuts and eat like 5,000 calories of junk either. My daughter and I have McDonald's breakfast every Friday and this is my reward for a good weak.