Cheat day

Wampiress

What is your opinion on "cheat days"? I have heard, that it works, It can move your metabolism and you loose fat faster...do you apply this? I think it works for me...

vabrewer33

Oh gosh this topic has run the gamut for sure! It works for some people, it doesn't for others. I always have a cheat day, not on purpose-just a total lack of self control, and I haven't lost any considerable weight so I think it is personally detrimental for me...but like I said, it works for some and not for others

Tulipgirl1223

I don't have a cheat day, but I have 1 cheat meal a week that I don't log.

GouchisGirl

I think everyone has different ideas regarding "cheat" days, but I believe in them.... I personally do "cheat" weekends. I don't log any calories on the weekend. I have reached my goal doing this, maintained it, and am still building muscle and losing inches in the process. I think its possible that it keeps your metabolism guessing, and it helps you from wanting to over indulge during the week. If nothing else, you can try it, if you find its not working for you then go back to no cheat days Good luck!

epcorne

My cheat meals come from lack of preparation and exhaustion. When it is time to eat and I don't have a usual snack available and I can't measure out my portions like normal, I just eat whatever is most readily available. Also, my boyfriend and I usually eat out twice a month for date nights. I count drinking as "cheating" too. I cheated a LOT this past weekend. Ugh.

SammyPacks

I've just started doing it once every other week or so... and cheat = 3000+ calories, since I normally eat around 2000 daily (plus I work out 6 days a week with Insanity...so my hunger has shot up). It has been working more inches wise rather than weight. But... that's just a given with the Insanity program.

roycelynberry

my trainer told me that he has found that when he tells his client 1 or 2 cheat meals are ok that he has found that it helps them stick with their diet the other days and for a longer period of time rather then his clients whom try to deprive them self of anything they use to like he said they usually end up giving in or stopping there diet not all but some. I know in the past I tried not having cheat days and ended up quieting my diets and work out very shortly after this I have stuck with it and still exercise on my cheat days.

TrueBlueBruin78

This seems to be a hot topic nowadays. I think it helps more mentally than physically, at least just for me. But its great i have a "refuel" day where i log everything, but that day i can have anything i want, it helps me get ready, like a reset button, for the week ahead.

It really helps me.

CouldBeAHotMom

Personally, I am not doing cheat days/meals. I am working on a lifestyle change, not a "diet" which means I am practicing moderation, and eating REAL serving sizes, not typical servings. So if I want ice cream (ok so delicious dairy free "ice cream") I will have it, but I will have 1 scoop instead of 3 or 4. Lots of advice on myplate.gov on how to move towards healthier portions. Owning a food scale has also been very helpful.

Aureilie

I am working on a lifestyle change, not a "diet" ...

See, this is exactly why I allow myself 1 cheat meal a week. I could not sustain this lifestyle change if I wasn't allowed to let loose and drink every once in a while or go have a nice meal at a restaurant for date night. I usually don't eat the whole plate of whatever I order but if I wanted to I'd allow myself to do so. It hasn't been causing me any setbacks. In fact, I had 3 slices of real pizza, a soda, and an order of mozzarella sticks Friday night and still lost 2lbs this week.

As has been said though, different strategies work for different people.

epcorne

I think that if you're on MFP, you are looking for more than a fad "diet" or "quick fix." Most of us here are practicing lifestyle changes and adjusting to it. It's a process. It is important to stock up on healthy snacks and meals in your home so that you have more reason to eat in and feel better about snacking on fruits or veggies rather than potato chips.

capnwo85

It's for the weak minded. Only the Strong Survive.

owl5454

I personally don't like them but fall into cheat days, when I'm having a bad day but I won't have one more than once a week say.

Qatsi

I don't schedule my "cheat days", but I allow them occasionally, and I do log them. Since I currently have myself down for a daily deficit of 1000 calories, I can afford to go over by a few hundred or so once in a while and not feel guilty about it, because I know I'm still trending downward.

As far as whether to allow them or not - that's an individual choice. Some people are very rigid about keeping their calorie totals below their target every day; others know they can still get positive results while at the same time allowing a little flexibility. Whatever works for you.

(BTW - while I allow myself the occasional cheat day with respect to calories, I am less flexible when it comes to my pedometer - I *HAVE* to hit my 10,000-step daily goal before I go to bed.)

CouldBeAHotMom

I am working on a lifestyle change, not a "diet" ...

See, this is exactly why I allow myself 1 cheat meal a week. I could not sustain this lifestyle change if I wasn't allowed to let loose and drink every once in a while or go have a nice meal at a restaurant for date night. I usually don't eat the whole plate of whatever I order but if I wanted to I'd allow myself to do so. It hasn't been causing me any setbacks. In fact, I had 3 slices of real pizza, a soda, and an order of mozzarella sticks Friday night and still lost 2lbs this week.

As has been said though, different strategies work for different people.

I still do those things as well, just in moderation. So instead of having a cocktail with a ton of calories I will have a glass of wine. Instead of having a double pepperoni pizza I will have vegetarian. I am focusing on modifying and moderating the foods I consume so I don't feel the need to cheat because I still eat the foods I love. Take last night, I had a bowl of potato soup, before I made it with tons of butter, bacon, peeled potatoes, cheese cream, sour cream, etc and ate it in a bread bowl. This time I used dairy free substitutes (I have learned I am sensitive to dairy) used half the bacon, no butter, carrots, celery etc and served it in a bowl with pita chips. I still get my soup but it is modified to be better for me and my family (and still tastes great!) It has been my experience, both personally and talking with other people, that when you feel deprived and in need of "cheat days" you are less likely to sustain your desired weight. So, because I desire a lifetime of health instead of just a change in pants size I am doing it differently.

If it works for you and you can continue to maintain past your goal weight that's awesome.

Good luck.

Crying_In_Color

I do not see the need in a cheat day. I am personally looking for a completely new lifestyle. Why would I want to go back to old habits?

skinnylion

I incorporate a little bit of "cheating" into every day's menu. Usually it'll be a square of dark chocolate, or maybe some jelly beans - just something small and simple that keeps me feeling happy. I used to avoid candy and fat like the plague but noticed I would get to the weekend and binge because I felt too hungry or deprived.

If I ever cheat "officially" it's only on holidays or special occasions. Like for Easter or at a family get-together I will eat some dessert, but only a small portion. It's okay to go over your calories every once in a while. Just try to do it on birthdays or on a night you go out.

The whole concept of a cheat day, though, is really part of a diet mentality and you should look to be developing a healthy lifestyle instead. Consider it a normal lifestyle rather than something extra special, you know?

Wampiress

Normal lifestyle means for me not to be so perfect all the time...I am fitness freak, but when I am with my friends and they want me to eat McFlurry and Big mac menu with them...why not? Health is not only about body, but about relationships and mental health either...isnt it? And CHEAT day sounds me much better than "to fail" or piging out or binging....and I have read many articles on the web which tells its good to have sometimes something like that:-)

taunto

To be completely honest, on months when I do have cheat days (once a week) I do better than when I dont have it. When I do have the cheat days, I make sure to make it count though and cook something delicious for myself or go to a nice place rather than just some fast food (I hate fast food joints...)

Rabid_Hamster

I currently have Fridays as my "cheat" days, but I don't look it as cheating. I still log everything I eat, regardless. If nothing else, so I know what exactly I'm doing to myself in the process. I'm exercising at least 30 mins a day 6 days a week to accomplish my weight goal and my Fridays are part of the overall plan.

kantone999

The idea behind a cheat day has to do with keeping leptin at its normal level. The amount of body fat you have determines your leptin level. Basically, people with higher levels of body fat will have greater leptin levels than those with lower body fat percentages because fat cells release leptin.

Tthe way leptin levels are adjusted by your body is also affected by the amount and types of calories you eat. A fat loss diet causes your body to reduce leptin levels, regardless of how much body fat you have. After just 6-8 days of dieting, leptin levels will drop by at least 50-60%. This sends a signal to the brain that you’re starving and not eating enough food.

Your body responds by slowing metabolism slightly to conserve energy. There is also a hormone response--your thyroid hormones are also reduced substantially and you release more cortisol (the hormone that likes to store fat, especially in your stomach area).

As if all this wasn’t bad enough, your body now releases other hormones to increase appetite. So now your body is trying to store more fat and now you have to deal with cravings for the food you’re trying to avoid in the first place.

Enter the cheat day. Increase calorie intake and leptin levels rise, especially if you've fasted the day before the cheat day. I've been doing this for the past two weeks without the fast day and have already lost a full inch from my waist.

BrienJD

I am SO tempted to indulge in one, just because I want some bakery cupcakes and milk, but I don't want to have to eat much of nothing for the day and then STILL go over...because I know I'm not going to eat just one!. I'm thinking two or three. I love the idea of a regular one, and am going to try it after a few more pounds go away, that way I'll see if it works well for me, or bad for me. Then I can make an informed decision.

Right now I'm having ....fun?...seeing how close I can come to my daily total without going over...I've made it to 3 under so far.

ahonea84

Normal lifestyle means for me not to be so perfect all the time...I am fitness freak, but when I am with my friends and they want me to eat McFlurry and Big mac menu with them...why not? Health is not only about body, but about relationships and mental health either...isnt it? And CHEAT day sounds me much better than "to fail" or piging out or binging....and I have read many articles on the web which tells its good to have sometimes something like that:-)

Said perfectly!

LilCh1ck

I find the cheat days helpful for now. I am making dietary changes that are very different from how I've been eating my entire life. Mentally it helps through the week if I want something that would not be part of an ideal plan (pizza, ice cream, etc.) I know I can have it on my cheat day. Usually by the time the cheat day rolls around I am not interested in having many of the things I thought I wanted during the week. As I get used to the new diet, the splurges on cheat day are getting to be fewer and fewer. I think having a cheat day on the horizon helps me stay focused and in control all the other days.

veganbaum

I'm going to re-post my own answer from another post about cheat days:

(This paragraph about why people get so fired up about it): A lot of it is unnecessary bickering. A lot of that bickering is caused because people define "cheating" differently,. Some people do fine in moderation, some cannot have even a little or they have to have more, and some like to treat themselves on special occasions. Many people call "cheat" meals a meal that they don't consider healthy, which I don't get at all. If you're eating within your calorie goals and macros, what's the cheat part?

Basically, everyone has different methods/preferences that are successful for them. Why does someone else care? I can see someone showing concern if a person chronically undereats, or even expressing concern if the person never eats anything healthy at all. But why does someone care if another person says they have a "cheat" meal or day or whatever? People define it differently. Why is a free day where a person doesn't log not okay if they're losing? Or whatever.

I don't like people coming in telling me what to do when it is only a *preference* and what works for them rather than having some scientific basis for what they are saying. Moderation works for you and you work a treat into your day every day because you want to have something exactly when you want it? Great! Do it! But don't assume that's the only way people are going to be successful. I maintain a steady *weekly* deficit. I save most of my "treats" for Saturday when I eat far above my maintenance. I like having that one day. I feel better when I *don't* have "treats" daily and instead have one day where I eat whatever I want. So find what preference works for you and go with it, regardless of what other people are doing or saying.

And, people have different lifestyles. For some, eating six times a day fits into that, for others it's intermittent fasting. Some can't eat after a certain time or they binge, some don't eat breakfast. These are all personal things that fit into an individual's lifestyle and preference. If my lifestyle is eating healthy 90% of the time and not so healthy 10% of the time, does it matter if I get to that 10% a bit each day or all in one meal or all in one day? If it works for my lifestyle, then it works and keeps me on track - but it is *my* lifestyle, not a fad diet. And I don't term it a "cheat" because I'm not cheating on anything, I'm living healthfully.