Cheat day?
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My personal trainer suggested I try a cheat meal once a week to give my metabolism a bit of a boost. I'm only allowed to have the cheat meal if i've had no crap at all for the rest of the week.
This is my 2nd week trialling it. Last Sat I made a cheesecake for dessert. I think I might have a burger tomorrow (from a nice local café, not somewhere like McDo). I probably won't go over my calories, but it's something I wouldn't usually eat.
I'm going to try this for a few weeks, and if it's not making any difference, I'll try upping my calories a bit.0 -
I get together with friends on Saturday nights and I eat whatever I want without going too crazy. I do extra exercise on Saturday mornings to help compensate in advance, but looking forward to my Saturday nights helps me get through the rest of the week.0
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I don't have a planned 'cheat day', but if a friend comes to town and we go out to dinner, I probably will not be counting my calories
I also don't deny myself the foods that I am craving (within reason). For example, I am in love with ice cream, so I have some small packages of frozen yogurt in my freezer so when I really am wanting some, I can have some, and it won't destroy anything. It also helps to prevent total eating binges! 0 -
Something that is more satisfying? Losing weight! I have noticed that when I have a "cheat" then I crave it more and often times I eat the "cheat meal" and I feel unsatisfied! This is because your body has adjusted to eating healthier food. And the more bad things you give your body, the more it will crave it. I know most people on here say "I don't deprive my body of anything, etc" but each person is different. If you aren't feeling satisfied with what you are eating for your cheat meal...I simply wouldn't eat it. I would just continue your normal lifestyle regimen that you follow during the week. It sounds like you are very dedicated to this new lifestyle you have adapted, so I would go with it! No reason to have a cheat if you don't "NEED" it. :-)
Thank you for the positive words! I was just looking for some better food suggestions because I like to go out on Saturdays to eat and I was wondering what people chose if they decided to splurge or not. I'm definitely happy with my results so far and I feel like this is working for me. I clearly don't want to choose donuts or rolls , but trying to come up with something new or fun to try because I take going out for breakfast as my treat for the week. Like maybe a veggie omelet with cheese etc.0 -
My doctor once told me that a cheat meal is ok. Not a day.... a MEAL one day a week. He told me drink water all day then for the one meal eat whatever you want.0
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Maybe find lower calorie options of the things you're craving? Instead of that dinner roll you've been eating, replace it with a 90 calorie Pillsbury crescent roll. Instead of the donut, try donut holes. You could eat 2 or 3 donut holes for 1/2 the calories (I'm guessing) and have it be just enough to satisfy that donut craving.
I generally allow myself an extra 100-200 calories on Saturdays and Sundays. It's hard to meet the goals on the weekends when you're running around doing errands or activities with the family (or napping
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I have two cheat meals. Middle of the week I have hot wings. I just recently started substituting veggies for the fries that come with the wings. Weekend is going out for breakfast. But even that can be healthy. Egg white omelet, and I control what, and how much, goes into the omelet, a few slices of bacon, a steak, fruit and to top it all off a small soft serve ice cream in a cone.
Now, what to do when you want an alternative to something bad for you, like breads. I eat Ezekiel bread. It's supposed to be better for you, not so many bad carbs that make it hard to lose weight. I eat the 4:9. It's good, not like I thought it would be since it's not a traditional wheat or whole wheat bread. Fruits are good, in moderation, when you crave something sweet. Want something salty? Eat a pickle. Only about 10 calories. But watch the sodium, as you know they are HIGH in sodium. Almonds, whole natural, are good for you and are the 'good' type of fat. One or two ounces will satisfy that little hunger pang you get between meals.
I'm just now getting into clean eating to help knock of the last few pounds of fat I have so I can have better definition and tone. I work out pretty much 7 days a week and I wasn't really getting anywhere, I hit a plateau. Well, starting cutting out a lot of fruit (those darn sugars and carbs) and lost a little over a pound in a week. I just had to force my body to start tapping those reserves of fat.
Well, hope I helped. Good luck everyone with your goals.
Awesome! Thank you for the suggestions!! I will definitely look into the Ezekiel bread. I appreciate your response in that you actually answered my question rather than criticizing me on how I choose to lose weight.0 -
Also, have you read "Eat this, not that?" My husband and I think it's really helpful when going out to eat.0
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Okay, correction folks, when I said cheat day, I meant cheat meal. And also, no one is suggesting anything or answering my questions..
The best answer is stop scheduling to cheat and stop eliminating specific foods. Eat healthy and stay in caloric deficit.
If you slip or have a high calorie craving excercise to stay under your goal. If you can't and have a bad day jump back on the wagon and move on. Skinny Cow, Special K, Smart Ones and some other brands make sweets/ice cream/junk that is lower in fat/calories. It is processed but a better alternative then a 3000+ calorie day IMO. Skinny cow Mint Ice cream sandwhiches are my crutch...lol0 -
i am a huge bread person myself, so i'm with you as far as my cravings. Our pasta is whole wheat now and all my breads are super healthy grainy whole wheat kinds. I'm working on cutting out just the "white flour". I'm thinking about trying to make my own yeast rolls, with whole wheat flour. obviously won't be as light as fluffy, but won't hurt to try and see if it works for me. I have switched to making my own granola and putting it on vanilla greek yogurt as a substitute for ice cream in the evenings. now, calorie wise, the granola is a hit, but there's less sugar and it's much healthier than ice cream. i don't plan a cheat "day" but do allow myself treats on occasion (it's been birthday month here so yes, i've had small pieces of cake) portion control on the treats has worked for me. If you only allow yourself access to small amounts of treats, then portion control is easy. i give away treats if i make them at home, or don't bring home leftovers from meals out. it goes against my frugal nature, but reinforces that treats are expensive and not something to do every day. Good luck, this whole lifestyle switch is a huge undertaking that goes in baby steps and takes forever. I keep reminding myself of that. i don't have to have this down by next week.... 0
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I do a cheat day. I make a list all week long of the things I've really been craving, and then on Saturday I review it, see what still sounds good, and then have it. It's funny to me how awesome something will sound on Monday, but if I ride out the craving, by Saturday it just really doesn't sound that great. And the thing is, from eating such small quantities of food all week, I don't really eat a ton of what I've been craving, because I just don't have the capacity to gorge myself. I usually only go 200 or so calories over my usual total.
I also still work out on my cheat day. No point in really blowing it. I alternate my cheat day and my lazy day. Cheat day on Saturday, lazy day (no working out) on Sunday.0 -
I love the idea of a cheat day, but I don't do them because the foods I *would* cheat with are the very same ones my body doesn't tolerate: breads, cookies, baked goods, etc. Trying to follow a GF diet is what keeps me honest. Fast food? Nope, no guarantee it is GF. Eating out at a restaurant? I can't afford it. Although I am going to a restaurant tonight for GF pizza.
I've just learned to eat in moderation and stick with my calorie counting. I don't really feel as though I am depriving myself of anything. And dark chocolate is good for the heart, so there's that!
Lastly, the one "cheat" i would have is alcohol, which isn't the healthiest thing for me to do, so I avoid large quantities of that, too.
I guess I can't even cheat on myself.0 -
"During the week I cut out rice, bread, pastas, dairy and pretty much anything processed if I can avoid it. Thanks in advance guys!"
Based on your post it seems to be these are the things you are craving that you are cutting out of your diet during the week... In my opinion, don't cut these things out if they are what you enjoy eating. Find healthier alternatives and don't have cheat days (I say days because I don't consider it cheating if you have a higher calorie meal as long as it fits inside your calorie goals for the day, but if one meal puts you over for the day, its still a cheat day).
Rice: Whole grain rice or Quinoa (both are good, and can be found plain to cook as you want or boxed for quick and easy fixing).
Pasta: Again, whole grain pastas. I've found I actually like the whole grain pasta better and it helps get me the fiber I need in my diet in a natural way without the side effects of going to a FiberOne type supplement. They are still fairly dense in calories, but if you go to lower fat or reduced calorie sauces you can make a meal that still fit inside your calorie goals for the day.
Bread: Whole grain breads, whole wheat bread, thin sandwich buns that have fewer calories, more fiber, and will help satisfy those cravings. My problem was always crescent rolls, but they make low-fat crescent rolls that are 90 calories (I believe) that are a good substitute but i still only have 1 or 2 at the most.
Dairy: Dairy is good, low-fat (skim) milk, 2% milk cheeses, or kraft even makes fat free cheese (it doesn't melt the same, but I think it tastes ok in some situations), I also do sugar-free, low-fat pudding or other diary dessert snacks.
Breakfast: Egg whites, turkey bacon/sausage, veggies (not a big veggie person but most people are), low fat cheese (see dairy above), potatoes that aren't fried in fatty oil, and whole wheat toast/english muffin/misc bread. Alot of people in my office go for greek yogurt, you could add some granola. My mornings normally start with a granola bar of some sort, but when i'm cooking its egg white egg beaters, or even just egg whites separated from the egg and put into a low-fat cheese and ham omelette with turkey bacon and a whole wheat English muffin. 600 calories for a meal that normally is breakfast/lunch.
The biggest thing I found on days that most people would make a cheat day (I almost never have a cheat day, i like seeing the scale go down too much) is that I plan my other meals that day accordingly. I have breakfast options ranging from 190 calories to 450 calories (Granola bars, frozen breakfast sandwiches, whole wheat bagel, etc), and can do the same at lunch (290 calories to 650 calories on a healthy lunch), or at dinner (290-650 again). If I were to eat every meal like this i'd never reach my calorie goals (even worse after getting calories back for my daily workout), but I can go low for the other 2 meals to allow me to go out to lunch or dinner and have a 1000+ calorie meal and still fit it inside of my calorie goals. I've been known to eat low breakfast and dinner and workout hard to fit a pizza hut buffet meal inside my calorie numbers (not healthy, too much fat, not enough good nutrients, but a social activity with co-workers that I sometimes let myself enjoy anyway).
Its all about how you approach whatever your goal is. I refuse to cut wide categories of things out of my diet because then it isn't something I can sustain for the rest of my life. I'm 7+ months in and my diet has changed permanently, because I know its the only way once I achieve my weight loss/strength goals that i'll be able to not put some or all of the weight back on.
One more piece of advice (that I rarely follow myself) is if you're going to have a big meal, try and make it breakfast or lunch. It will give your body more hours before bed to break down the food and help burn off those calories.0 -
It's simple really. Everything in moderation. If you can fit it in your calories, go for it. It prevents future binging if you don't cut everything out completely. Having said that, one cheat meal per week is not going to derail your progress unless you go WAY overboard, and that's pretty hard to do in one meal.0
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I stick to my eating plan during the week, but on the weekends we usually go out at least once so I call that my "relax" meal. I don't count it and I savor all the yumminess of it. If we don't go to a restaurant though I don't miss it because we go so little now that I don't have that craving any more. Also, my husband and I only do a "sweet" every two weeks. I have a sweet tooth the size of Texas and I can't just do a little here or a little there because then my sweet tooth will kick in and the next thing you know I am hiding in the closet with a chocolate bar. Ha!!! So every two weeks works for me and it has helped my craving for sweets tremendously.0
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I do more of a cheat meal. A whole day? I easily can blow my week...easy. I eat one nice big meal and that's it. Normal the rest of the day. The other days I don't cheat but I still have a cookie here or there(that I don't consider cheating) because I fit it in within my usual cal guidelines. If I have to wait till "cheat day" I will easily go overboard.
I put my cheat meal on the day I am most likely to go over anyways...but I don't overdo it the other meals or snacks because during the week I've had a bit of goodies spaced throughout my week already.0 -
Cheat days never worked for me in the past. I would gain a couple of pounds, and then it would take me a whole week to get back to where I was, maybe longer. I say go for a cheat meal, like say if you want a donut, have one in the morning. I would never do a whole cheat day though.0
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I choose one day during the weekend (Friday, Saturday, or Sunday) to have a cheat meal for dinner. I haven't done an entire cheat day mostly because all I have in the house is relatively healthy stuff anyway. I'm seeing good results so far (it's only been a month so I know that has something to do with it).
Instead of a whole day choose a meal that you want to treat yourself with. Even have dessert after. BUT log it. It never hurts to see what you are eating. That may help to see the numbers so you know to only do it once a week too.0 -
I don't do cheat days, but I am less strict on the weekends than weekdays. Also, I plan calories for beer or chocolate pretty much every day to keep me sane!0
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Definitely pancakes or Mexican food.0
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Options:
A good cheat day meal could consist of fruit and dark chocolate - sugary things you may avoid during the week.
ALSO, sweet potato in comparison to a brown or red potato, as it has low GI value so it won't spike your blood sugar, and you can enjoy some healthy carbs. http://www.the-gi-diet.org/lowgifoods/0 -
I don't give myself an entire cheat day, no. I give myself a cheat meal, I look forward to this meal all week and I have an entire 6 days to think of what I will eat. Every Wednesday dinner!
This week was meatloaf and mashed potatoes. Yummy yummy!0 -
I would say try to still use moderation and make good choices. I don't call it cheat days anymore b/c it's no longer a diet but lifestyle change. Also we must learn to just say NO!!!0
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I usually do a cheat meal once a week too. Maybe try subbing a whole wheat roll for the yeast rolls. As far as pasta, I either use whole wheat pasta or the Barilla plus pasta that has extra protein. It still fills my carb craving but it's a healthier choice for me than regular white pasta. I do try to make better choices on my cheat meal even though I'm not restricting my calories. For example, if we're having pizza I will have cheese pizza on a regular crust instead of pepperoni pizza with a thick crust. This week my cheat meal will be during the Super Bowl. I know chips and cheese dip will be involved. We're also doing buffalo chicken. Instead of using wings, we will use chicken breast tenders. They will still be fried and covered with butter and hot sauce but I'm starting off with a leaner cut of meat. I can't think of a healthier substitute for a donut so if I was craving one I would probably just have it and enjoy it. For dairy you could use reduced fat instead of full fat versions.
If there's something I'm really craving during the week I let myself have it but just adjust my intake the rest of the day. For instance, yesterday I was having lunch out with a friend at a place that has a really great fried green tomato blt. I didn't count it as my cheat meal for the week because I adjusted what I ate the rest of the day to make sure I still stayed within my calorie goal and macros.0 -
Oh, and I wanted to add that I totally understand what you mean about carbs being your weak spot. I love my carbs! I aim for about 1600 calories a day and have adjusted my macros to 40% carbs/30 protein/30 fat. That allows me to have a reasonable amount of carbs without going overboard on a daily basis.
And a great substitute for rice is quinoa. About the same calorie count but has more protein. It satisfied my carb craving but doesn't trigger me like white rice does.0 -
Agree with the posts I saw -- occasionally I have a "cheat day" but too often it turns into multiple days, and steamrolls a bit..;
If it's a cheat meal or maybe just a treat now and then i think it's much easier to damage control.
For me it's processed sugar -- it's a drug for me ice cream, cookies etc... it's like some chemical is triggered in my brain that makes me go insane or something!
Good luck0 -
I won't do a "cheat day" because then I over indulge. I try to keep it to a "cheat meal" one day a week. My most fav place to go is Rubios and I will order a steak or shrimp burrito. It's full of flavor and satisfies all of my cravings but it's still on the cleaner side of cheats.0
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Thanks for all the advice, and suggestions everyone. I will definitely take everything into consideration. Happy losing everyone!0
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I don't have a "cheat day" but i'm a lot more relaxed with my eating on the Weekends. I usually stay in my calories though but I might eat fast food a bit more. With that said, I don't cut out anything in my diet because I truly believe that we should be allowed to eat ANYTHING and EVERYTHING in moderation. If I completely cut out anything I would probably act like a rebellious teen and then binge eat but if it works for you then go for it.
^^ This ^^
I don't do cheat meals but I do try and leave a calorie buffer where I can or work out a bit more, especially if I know there's an event coming up where I might "indulge". If I know I'm going to be eating more calories I definitely try and make it up by working out to get back to 'even'. Next weekend I'm going to the Hard Rock with some friends and I already know what I'm having so I'm budgeting my calories through the week just for that.0 -
I wanted a pizza the other day so I had one of those frozen healthy pizzas that was 750 calories total. Normally I would have had a regular Dominos pizza which would have had around 2000 calories. I figured this was a much better solution to curb my pizza craving. Ultimately I would like to get it to the point where my inner portion control will keep me eating under 1000 calories for dominos pizza but I am not there yet.0
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