Cheat Day: A Necessity or a Setback? Your thoughts?
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For me I don't cheat.... this is what works for me. I don't crave, but I do know I crave once I cheat. so I don't not on birthdays, not on Thanksgiving (which in canada is this weekend) We are taking a fruit platter with us and the Birthday Cake for our oldest. I do have the full support of my husband who is more strict than I would be if he wasn't there.0
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If you "need" that cheat day, and in that cheat day you "need" to eat what would be called "bad food" as in: McDonald's (and those sorts), I think there is something wrong with your mindset concerning foods and you are still addicted :-))
I am not saying I never eat those foods, but I do not "need" them in any way.
If you "need" them, then have one, but do not forget to look at the total at the end of the day anyway. You can eat clean for 6 days and then eat 7000 calories on your cheat day.
If you do not "need" a cheat day, then don't have one. I don't have cheat days. I have a day that I go over by a serious amount every once in a while, but that's more due to poor planning, or not being able to control which foods are on the table. Like birthdays of close family :-)0 -
I've done cheat days pretty regularly and lost, I like that it keeps me disciplined during the week knowing I can have all the stuff I am craving on Saturday. That said, lately my losing has slowed down quite a bit so I think I'm going to adjust and make cheat day maybe just a cheat meal, and rather than once a week do it every two weeks. We'll see how that goes!0
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Cheat Day's never work out for me at least then, because i never knew when to STOP Cheating!!!0
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HA! Interesting perspective. You've earned my enlightenment, although I didn't feel like posting.
Basic rundown: leptin is a cellular signal in adipose (fat) tissue that, when high, signals the brain that the cells are happy and satiated because they have energy. The body likes this - the body wants to have lots and lots of energy to hold onto. When leptin is low, those adipose cells decrease leptin signaling leading the brain to believe there is minimal or no energy available for expenditure. This is why drastic diets and too low calories fails: the body fights back. When you're 7% BF like I am right now you have to cheat almost every 3 days just because I have very little energy stored up before going catabolic.
Long periods of complete liver and muscle glycogen depletion can bring this onset. If you're >15% your leptin is still plenty high because you have energy to burn. Mental/social reasons for "cheat meals" are apparent and obvious but people often think they deserve more than they need. Choosing the right meal is an experiment in its own. Cheeseburger and fries do wonders for my physique but cheesesteak ruins me. Prior to a photo shoot or competition ill deplete carbs completely then down a whole pizza the morning of.
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Hey thanks for the explanation. You have earned my enlightenment today. :-) I've been at this for a bit, currently at 17%bf and have just started to incorporate weights into my routine. Your advice is going to help. I don't want to get down to 6% or anything (ideally would like to be abt 10%) but for now I'm going to leave the cheats off the plan and see how it goes. Thanks again!0 -
I use a cheat day every week! It's awesome!! The reason I use the cheat day, though, is strategic and I'll explain it. Your body has a natural response to calorie restriction - starvation mode. After restricting calories for several days your body has a tendency to hold onto fat and burn muscle over fat and many people experience plateaus in their weight loss. This is due to the leptin in your body that regulates your fat loss. Leptin then tells you to eat more calories so the hunger kicks into overdrive. So, you're no longer losing weight and your hungrier than ever! Enter the cheat day. Taking one day out of your week to have a free for all, loading up on all your favorites, and loading up on calories and starches, reboots your leptin levels, basically telling your brain that you're not in a state of famine. This actually gives your metabolism and keeps you burning fat over muscle. It's been said the best time to lose weight is just before you start a diet. So, if you think of it this way, you're re-starting your diet every week the day after you cheat! Good luck to you!0
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Exactly. I don't worry about what i eat on saturdays. I eat at a 750 calorie deficit every day and i don't eat back from working out 4 days per week. There is NO way personally, I could offset that with a cheat day. The really wierd thing is, I may have a soda, a doughnut, etc. but i have gotten to the point, i don't really crave that much unhealthy stuff anymore.Here's my simple take on it. If having one day or one meal a week to eat whatever you want is going to keep you on track long term, it's worth it. The biggest enemy we face is our own psyche... we get frustrated and quit. Anything we do to keep from quitting is a good thing.
Granted, it depends on how calorific your cheat is, but if you're eating at a 500 calorie deficit 6 days a week, you'd need to eat a buttload to completely offset that... you'd need to eat at maintenance level, plus an extra 3000 calories to break even, and more than that to gain weight.
If you were eating at a 500 calorie deficit 6 days a week, and at maintenance level ( which would, in that case, 500 calories more than your MFP goal) one day a week, you'd lose about 0.85 pounds instead of 1 pound a week. So over 6 months time, you'd lose about 22.6 pounds instead of 26. To me, that would be worth it if it made me feel happy and satisfied and able to stay on track.
Today for example, I had a Mountain Dew and a Creme Horn and a Filet O Fish from McDonalds. But i had oatmeal for breakfast and will probably have greens and venison stew for dinner because that's what i am craving today and i will probably still come in under maintenance.0 -
I don't do cheat days, however there are times....long weekends away that are less than stellar for my diet. For instance my anniversary; I will be having wine, champagne and creme' brulee'...I will likely feel sick the next day b/c I am not used to the amount of fat and sugar I get. I will still try to keep a watch on my calories and try to log things in. I will also eat lower the days before and after so that my week isn't busted (we're actually taking a long weekend away...so 4 days).0
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Women will always be above 15% body fat.If you're +15% body fat cheat meals have no place in your diet.... yet.
It's all about leptin control - there's a science and an art to it.0 -
Great attitude! I'm with you.Its only "cheating" if what you're living on is a restricted regimen. I'm not. There is a place for everything in the way I am eating now...which sometimes includes CHOOSING to enjoy something I don't eat frequently. Its not cheating. Its also not a "reward" for being "good" the rest of the time. Its living consciously, with the awareness of what I am eating....one choice at a time. Life without an occasional indulgence is barely worth living.0
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I've heard several people who have dieted and lost weight that they always incorporated in a cheat day. This special day (like a holiday to many of them) would allow them to have whatever they wanted, at pretty much any time of the day. I was wondering what all of you thought about this? I, at this point, don't use a cheat day probably because I'm trying to be very strict with what I take in. With that said, I will still sometimes eat out or something like that as long as I know I'm hitting the gym extra hard to make up for the increase in calories. Anyways, just looking for thoughts. Thanks again!
Cheat means exactly that. You are cheating yourself of maximum results. They are counter productive. However, I do believe in a "reward item" Not a whole day of being silly and cancelling out hard work. That to me is why you goty people crying that they cant lose weight because they do silly things like a "cheat day"0 -
I never schedule or worry either if you feel this is a life style why plan I know alot of thin people and they live day to day if an occasion or holiday they eat day to day they are doing normal eating and exercise
I dont understand well its saturday so I can eat things I wouldnt eat any other day Tommorrow I am supposed to go to a feast of St Gennaro fest I dont plan to eat or cheat as you say but I know some sausage and peppers or cannolli may present themselves so I will consider eating them if so Monday working out and eating well thats normal living
As overweight people we diet we cheat normally thin people just live well
I don't call it a cheat - it is a choice to use my calories the way I want that meal/day - I almost always stay within my exercise calories but occasionally it doesn't happen - this makes my wt loss sustainable.0 -
I don't believe in cheat days because it means you are doing something wrong. Since you are loosing weight to improve your life and hope to keep it off for life, aren't you making a lifestyle change? If so, they you need to learn how to enjoy the things you love without denying yourself or gaining weight. So learn portion control, moderation and how to enjoy the foods you want, just not every day for every meal. Eat healthy and exercise most of the time and the days you may eat differently won't effect your lifestyle change.0
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As annoying as this response is, I think it depends on your personality. For me a cheat day couldn't be a worse idea. Once I'm reminded of how yummy M&Ms, chips, or cookies are, all I want is those EVERYDAY. Also, your body has done all this work to get out of the habit of certain foods, keeping that up should prevent cravings (but not if you are reminding it of those items every week!). So, I don't recommend it, but for a lot of people it does seem to work. I can't understand how.0
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MORE BEER!
That is all...
Today is MORE BEER! yesterday MORE WHISKY! day before, MORE BEER AND WHISKY!
So yea... cheat days I am avin 3...
And back to pre race weight and pre cheat week weight... so all good...
Never going give you up my precious beeeeer!
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If you're +15% body fat cheat meals have no place in your diet.... yet.
It's all about leptin control - there's a science and an art to it.
So...By this logic, I'll never have cheat days? Because I'll always be above 15% body fat.0 -
There is no such thing as a cheat day, just some days not as good as others.
The definition of a cheat is http://tinyurl.com/MFPCheat and this does not apply to any of my MFP friends0 -
Bumping to keep.0
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A necessity and a reward. I find I work out twice as hard the day after a "cheat" day!0
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HA! Interesting perspective. You've earned my enlightenment, although I didn't feel like posting.If you're +15% body fat cheat meals have no place in your diet.... yet.
It's all about leptin control - there's a science and an art to it.
i agree, although i don't get into the science of it.
personally, i had plenty of cheat years, i don't need a cheat day just yet.
Basic rundown: leptin is a cellular signal in adipose (fat) tissue that, when high, signals the brain that the cells are happy and satiated because they have energy. The body likes this - the body wants to have lots and lots of energy to hold onto. When leptin is low, those adipose cells decrease leptin signaling leading the brain to believe there is minimal or no energy available for expenditure. This is why drastic diets and too low calories fails: the body fights back. When you're 7% BF like I am right now you have to cheat almost every 3 days just because I have very little energy stored up before going catabolic.
Long periods of complete liver and muscle glycogen depletion can bring this onset. If you're >15% your leptin is still plenty high because you have energy to burn. Mental/social reasons for "cheat meals" are apparent and obvious but people often think they deserve more than they need. Choosing the right meal is an experiment in its own. Cheeseburger and fries do wonders for my physique but cheesesteak ruins me. Prior to a photo shoot or competition ill deplete carbs completely then down a whole pizza the morning of.
I'm sorry, I found our last line stupid.....
You talk science, then talk like a complete beginner when it comes to carbo loading... Which one is it? Do you know the scientific aspects, or are you just trying to pass off as knowing science and really just have an elementary understanding only...
I got an idea, deplete your glycogen stores and ONLY eat carbs on the day of an ultra racing event... see how your carbo load actually works... I'll tell you without a doubt, it didn't work and will never work that way, but go ahead! Do it that way... Do it the incorrect way..
And sorry if I come off a bit harsh, but I run ultras and do carbo load, I have parents as registered fitness specialists, not trainers, specialists... They had to study extra course materials, they cycle 3day races in mountains, I'm running 56km and 90km next year and also plan a 3 day trail race of around 85km. We need to carbo load and we need to do it right.
The way your doing it is hurting your body, your better off just not changing anything to your diet and you'll see improvements in your performance. That is how ineffective and damaging to performance your method is. Your body cannot absorb the carbs needed on race day ON THE DAY! When you wake up after carbo loading your near 60% of your stores already and need to top up! Your 40% depleted whilst carbo loading properly on the day on the race and need the extra carbs to top it up.
What your doing is waking up at close to maybe what? 10% stores? And you expect your muscles and liver to suck up the carbs needed all in one go? Not going to happen pal.
Again, sorry if came as harsh, but that last sentence REALLY OH MY GOD REALLY irritated me...0 -
Just who are you trying to cheat??
I do not deny myself anything within reason but I incorporate it into my cals.
If I cheat, I am only cheating myself out of success earlier than possible........0 -
I'll occasionally eat a "cheat meal" but since I'm usually training for something, I have no desire to pummel my body with unhealthy foods or alcohol. Do I get urges? Absolutely, especially since I pass a slew of Italian restaurants on a number of my runs (think about the aroma of steak, pizza, and fresh baked bread... Seriously...)
The worst thing is when you have to do a demanding workout the day after you've drank too much or eaten unhealthy. I really feel like garbage and it's not worth it-- at least for me.0 -
Should just be a cheat MEAL not day.0
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Having read and tried many approaches - what i find works best for me. NO cheat days during focused weightloss periods! I know I've read/hear/researched that it can stimulate metabolism and prevent 'starvation mode' ... BUT I struggle with both Insulin and Leptin resistance and when I go for longer periods (14 - 21 days) with LOW sugar, balanced fats and adequate proteins, by body lets go of fat much easier. When I've reached my goals, then a cheat MEAL becomes part of my maintenance.
It also has helped me overcome the idea of rewarding by efforts with food - which got me into this mess in the first place!
Keeping my eye (and mind) on the long term benefits of health/longevity and maintaining a healthy weight are WAY more important (to me ) than satiating with foods that make me feel like crap0 -
For me personally, if I don't have a cheat day every now and again ... well its not pretty. Especially because I am an admitted stress eater. One time I ate a whole bag of pay day candy bars ... in one sitting. Maybe nothing to some people but for me, well that was an ugly moment ...
I finally accepted that for me to succeed I need to have an occasional, guilt free cheat day. The interesting thing is that I find I am more conscience of what I consume on those days ... I may eat what I want but I will generally make better choices or eat a smaller portion.
Eating out can be tough because the portions can be so freaking huge! I read somewhere recently that a good idea for eating out is ask for a take home box with your meal right off. Before you do anything, divide the meal in half and put in to go box for lunch the next day (or your dog) ... enjoy the half left on your plate. Sounds like a good idea and I plan to start doing just that.
The real point though is YOU have to do what feels right for YOU.
If a cheat day will undermine YOUR goals for now ... don't incorporate them.
Just don't feel guilty and put yourself under more stress if you slip and have an off day.
Acknowledge, accept and move on.0 -
If you're +15% body fat cheat meals have no place in your diet.... yet.
It's all about leptin control - there's a science and an art to it.
LOL - I never would want to be below 18-20% bodyfat. I hope you're talking specifically about men getting down to 15%. There's really no health benefit to women to getting down that low. Sure... if it's an aesthetic a woman is striving for, that's one thing. But, female ATHLETES fall between 14-20% and FITNESS levels are between 21-24%. Average women fall in the 25-31% range.
I'm just a shade under 20% myself, and would not want to be any leaner.
Oh... and I "cheat" every single day. Though, I don't call it cheating - I call it eating whatever I like in moderation.0 -
Bump for later.0
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I think how you word something makes all the difference...and labeling a meal or a day as a "cheat" can be counter productive in my opinion. I eat healthy most of the time, but I still eat cookies on occasion, pasta on occasion, etc...I've found healthier ways to make these items so that they are still delicious, but healthy or "healthier". I also on occasion will have food that is just plain high in fat, high in calories, but I use portion control in those instances. Tonight, I'm having take-out pizza for dinner and I will make it fit into my day. I'll probably have some vegetables on the side. Earlier this week, I had chocolate, and again, I made it fit into my day. For me, it's all about balance and sustainability...and psychologically speaking, if I tell myself I can never have something and if I do, it's a "cheat", then one- that item becomes more tempting, and two-I'll feel guilty about something that I didn't need to feel guilty about in the first place...As with all things, moderation is key.0
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As many have already said...I don't do an an entire cheat day, but a "cheat meal" instead. When I do have a cheat meal, I'll still be under my calorie goal for that day anyways so it really doesn't matter. For example, tonight I'm going to T.G.I.Fridays for a friends birthday. I would consider that a cheat meal.0
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