CHEAT DAY

Trigger49
Trigger49 Posts: 6
in Food and Nutrition
Hi

I know a few people who have lost lots of weight using MFP - they have told me that they have a cheat day once a week where they can eat whatever they like, no calorie counting anything they like and as much as they like. Can you tell me is this advisable?

:smile:

Replies

  • zillah73
    zillah73 Posts: 505 Member
    I think a lot of people have had different experiences with this. For some, a day away from counting calories and indulging in their favorite foods is an effective tool against feeling deprived and giving up on their weight loss plan. For others, a "cheat day" can spiral out of control into a cheat weekend/cheat week and leave them feeling like they are starting over. My best suggestion to you is to feel it out for yourself. Myself – I don't get so hung up on my meal plans that I don't allow myself to go out for a meal with friends occasionally and not bother counting calories in those meals but I don't do it every single week. And I do still lean toward healthier options when eating out – I definitely tend to be with the latter group (the spiral-out-of-controllers).
  • jgear13
    jgear13 Posts: 22 Member
    My trainer advised I not do a cheat day, but rather a cheat meal. For me I know a cheat day could easily get me off track, so I stick with just a cheat meal per week and I still log it. I think if you don't log the bad or "cheat" stuff too you easily lose sight of what you really are consuming. Plus I look at my net calories and fat/protein/carb breakdown as a weekly total. It usually all balances out.
  • Mama_Jag
    Mama_Jag Posts: 474 Member
    Also look up fat loss and refeeds. Eating at a deficit can cause certain hormone levels to drop, and fat loss is less effective over time. Having a refeed day (structured or not) brings those levels back to where they are normally, to promote more effective fat loss going forward. I think some structure is essential, though. I have had "cheat days" set me back a full week or two.

    That's the main idea - you can find much more detailed info online.
  • selina884
    selina884 Posts: 826 Member
    My cheat days are within my calorie goal for the week.

    I eat siginificantly less on non workout days which gives me an allowance for a high calorie day.
  • toddis
    toddis Posts: 941 Member
    I'd guess you'd have to look at the reason you are overweight in the first place. If it's because of binge eating a cheat day it's probably a big no no. One day a week eating at maintenance calories could be useful though.

    Alternative options are allowing yourself a treat a day or having a cheat meal.
  • Mamalea32
    Mamalea32 Posts: 134
    If I had a cheat day I would be out of control and would end up purging all day. I just need to maintain regularity. I guess normal healthy people can manage a cheat day without going crazy.
  • drchimpanzee
    drchimpanzee Posts: 892 Member
    Cheat days are fine. Just pay for the hotel in cash and try to have a good alibi.
  • gallingers06
    gallingers06 Posts: 43 Member
    Cheat days are fine. Just pay for the hotel in cash and try to have a good alibi.

    BA HA HA HA HA :devil:
  • Squamation
    Squamation Posts: 522 Member
    I hate calling it a "cheat". If its planned into your program then it's not a cheat- it's normal.

    On the weekends I enjoying going out with friends either during the day or at night to party (sometimes both!) so I have that worked into my plan.

    I eat healthy every meal during the week, and every meal I'm at home on the weekend, but if I'm with friends then I let loose. I don't stuff my face, but I'll have a serving of pizza, or creamy pasta, or a burger, that wouldn't normally fit calorie (or fat) wise into my plan.

    They are planned encounters that I do this at. If I have a full week with multiple events going on I choose 2 to eat freely at and the others I stick to my "normal" plan.
  • obrientp
    obrientp Posts: 546 Member
    I try to fit in little treats for myself in my daily calories count, especially on days I do lots of exercise and have more calories to play with, This way I don't really need a cheat day, and that's good since I would probably throw myself way off track with a cheat day.
  • bordercolliemad2008
    bordercolliemad2008 Posts: 41 Member
    I tried a cheat day and as people above me have said it got out of control and turned into a cheat weekend!
    Cheat days also are not good for me as because in those cheat days i wouldnt stop eating everything bad! no matter how full i was i saw it as well this is my one day this week im allowed to eat everything im not supposed so im gonna make the most of it and i can imagine i was probably eating 3 days worth of my carlorie limit in just that one day!!!!

    Not worth it so i decided to put little (and little being the main word) treats into my calorie limit so if i have had a good day normally i like to enjoy that with 2 small maryland cookies with my cup of tea in the evening which the 2 cookies come to 108 calories. Just little bit that mean im not missing out on tasty foods but means im still in control!

    that seems to work for me :)

    Good Luck
  • docturtle
    docturtle Posts: 156 Member
    I try to log everything, so if I do have a cheat day, which isn't planned once a week, but most often happens on Sundays when my husband and I cook and eat all day, I have a guide to cut back on Monday. I think the damage all depends on the rest of the week. I've had a cheat Sunday kill my whole week and I've had a cheat Sunday cause no damage cause I was really good the rest of the week. I think the cheat Sunday that killed my whole week was Superbowl Sunday, so it all depends on how bad the cheat is as well. So it's up to you and what you think works for you. Try it and if it turns out bad, don't do it anymore. If it works and doesn't wreck your whole week, feed your soul once in a while! =D
  • Cyclingbonnie
    Cyclingbonnie Posts: 413 Member
    I opt for the cheat meal. I don't really think of it as a cheat, and more as a taste treat. I do allow it once a week. I usually do it the same day every week, but that day can change due to circumstances. The one rule that I make is that I do count and log every calorie. I try to remove remorse and guilt from my logging and use it for what it is, a history and record. That way I don't sit around a wonder why. If I gain, the reason is in writing, if I loose the reason is also there in writing.
  • stacey_mntx
    stacey_mntx Posts: 36 Member
    From what I've researched on the internet from various personal trainers, a cheat day is important to incorporate - within limits. After restricting the body's caloric intake for a period of time, lots of people find that they plateau. The general consensus is that this situation will resolve itself after a few weeks, however, adding in a "cheat day" or two in a row where you bump your calorie goal up to 2000 or 2500 calories "tricks" the body into thinking you aren't dieting any more, and it therefore releases all mechanisms necessary to continue losing weight. I've included a few articles below that I thought were helpful:

    http://anthonymychal.com/2012/06/the-cheat-day-survival-guide/ - This article is kind-of long but it's written in a conversational style and really outlines the pros & cons, as well as gives pointers to work in your cheat day.

    http://www.coachcalorie.com/cheat-day/ - Again... A little long but some really good info.

    http://www.everydayhealth.com/fitness-specialist/can-i-have-a-cheat-day.aspx - Jillian Michaels take... Hey - you either love her or hate her but you have to admit she knows what she's doing.

    http://jonnybowdenblog.com/why-i-dont-believe-in-cheat-day/ - Gives the perspective of why a cheat day is not in your best interest - especially if you are a food addict.
  • MLGrant88
    MLGrant88 Posts: 10
    I'd say be smart with your 'cheat day' and don't completely binge out on all the foods you have been missing. If your goal is weight loss then try to limit the cheat to a few hours or half a day maybe? And rather than diving into the full fat goodness try and find a slight alternative... for example instead of a full fat meat feast dominos pizza opt for one of their 'create your own' pizzas and top it up with the good stuff i.e chicken, tuna, pineapple, veggies etc.

    I have a few friends who have prolonged the time it would usually take to achieve their goals due to going all out on their cheat days lol
  • ehrenlynae
    ehrenlynae Posts: 7
    I track everything. There are days I know Im going to be over calories, but I still track it and don't stress. I also don't go over my calories every time I get takeout or eat in a restaurant. If I don't track at all that's when I start to slip.

    It about balance. If it was about all or nothing very few would be successful.
  • gallingers06
    gallingers06 Posts: 43 Member
    No "cheat day." I instead practice moderation and do not limit myself to what I want to eat. I think that restriction gives food power and a special day to gorge just gives card blanche to sabotage a weeks worth of work. Instead allow yourself to eat what you want and take away all the "taboos" so that a thin mint is just a thin mint. This is what has worked for me to lose 35lbs. Good luck with your journey!
  • Jedil
    Jedil Posts: 62
    I do this, but maybe not once a week (once a week is fine though). The key for me is to have reasonable portions of the things I am craving, not go crazy. I also make myself eat VERY slowly and drink plenty of water before my cheat meal. This way I satisfy my cravings without falling back to my old binging self. Food is not the enemy, our abusing it is. Keep that in mind when you have a cheat day. Also, I have found that my body needs to reset itself once in a while and a cheat day helps me do this. I find that after the cheat day I am able to continue losing weight without hitting long plateaus.
  • misseseaj2010
    misseseaj2010 Posts: 47
    I for one CANNOT do this. I am binger and I eat so many calories it ruins my entire week. Not only that, its very hard for me to get back on track the next day!

    What I am going to try is just eating something "special" but still within my calories like taco bell fresco menu, or one woman I have on my friends list did a mighty kids meal from McDonald and it said 650c.

    But if you don't have a problem with compulsive/binge eating, it might not be a problem for you to take a day off.
  • Sunshine2plus2
    Sunshine2plus2 Posts: 1,492 Member
    I lost 138pds and I had a cheat meal once a week. I never plateau in the entire time.
  • Trigger49
    Trigger49 Posts: 6
    Thank you all for your replies I will take all your advice on board.
  • marygee1951
    marygee1951 Posts: 148 Member
    I hate the word "cheat" I try to make healthy choices and limit portion sizes. Sometimes I go over my calorie allowance - maybe it's an extra slice or two of pizza or maybe I went out for Chinese food and over-indulged. It happens to us all. I don't call it cheating; I call it living. I don't feel any guilt. It's gonna happen. We have to have an awareness of what we're eating but we don't have to be obsessive. I try to stay within my "allowance" on a regular basis - but if I'm going to a specil event I know I'm bound to over-do it - but I don't use it as an excuse to go on a bender. Keep it sane.
  • barebon
    barebon Posts: 80 Member
    I can't do cheat days. It turns into cheat weeks. Once you can maintain self control over food maybe. With fast food I didn't eat it for like 2 months and I went from craving the crappy stuff to being able to plan it out before hand and choosing quality things. I think weaning yourself all the bad food and sticking to your goals are best at first. I'm attempting this now because like I said it seemed to work with eating out and such. Junk food is so difficult to get over . . .
    I don't understand it!

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