Cheat Meals

I don't do it often, but now that I am trying to maintain weight I do so with a little more frequency. Last night I had chicken and waffles and was up and at the gym at 3:30 this morning to make up for it.

I find it easier to stay the course if I am being consistent all the time. I use the IIFYM approach (which means being aware of what I am eating and focusing on portions) and so I don't need "cheat meals."

The "diet" I am following is really just slowly changing my lifestyle to something I can continue with forever. I still eat all of the foods that I like. So I do not have "cheat days." I allow room for error. I eat at a deficit during the week and aim to stay under my current maintenance calories on the weekends. Sometimes I go over my goals and that's okay, but I never plan anything like a "cheat day." For me, personally, that would be setting myself up for failure since I'm working on a new way of eating forever. Scheduling a meal or a day to forget about it would be counterproductive for me.

But everybody has to figure out what works best for them.

I don't call them cheat meals, but I have at least one more extravagant meal, usually at a restaurant, per week. It's not insane calories or anything, just something where I eat more like I was in maintenance and having a nice meal out, without worrying about fitting it into my usual dinner calorie allowance. It's good for my motivation, something I enjoy, and part of my social life.

It does not become an all day thing--I still log it (estimated, of course) and generally eat a bit less or lower calorie the rest of the day to allow for it or work for it with a significant workout (ideally that day, sometimes the day before or after). It's different than other meals since in theory it's okay to go a bit over calories for the day (I try to focus on weekly calories), but because of workout calories I usually don't. I tend to do longer bike rides or runs on Saturday and that's usually the day I eat my more extravagant meal.

I'd say just figure out how it fits into your overall plan.

Makes no difference to me between a cheat day and a cheat meal... I can't eat over 3500 calories a day anymore really, so that's what it typically ends up at (but I don't drink, so it helps).

But IMO it should not be a weekly thing... just a 'once in a while' thing. I've had more lately (although none in 2 weeks) and it's slowed down my weight loss significantly (it basically negates my deficit for a week... not good). And yeah I typically feel awful and stuffed after... MUCH rather try to fit what I really crave in my calories.

I try to stay away from cheat meals because most of the time they turn into cheat days. If I really want something i'll have it but with moderation by trying to stay in my Macros! If it fits....I eat!

What are people's opinions on cheat meals? Do they often turn into cheat days? Are they at the same time every week? How much 'cheat' is in your cheat meal? How do you feel afterwards? I'm looking for all the support and experience anyone has to offer.

Thank you!
-Megan

I usually have one a week, the evening of the day I weigh in.

I fast so the day I have my cheat meal I usually fast that day until dinner and then consume 2000-2500 that evening.

Which......in reality, is at my TDEE so even on a day I ahve a cheat meal I am not really doing any damage!

Win-Win.

I really can't stand the term "cheat meal"... it denotes that what you're doing is wrong and bad, which, to me, is hardly helpful. I'm a human being, perfect in my imperfections, and sometimes I lose my willpower, eat a whole wheel of baked brie and down it with a bottle of chardonnay. The next day I buck up, stay within my deficit and maybe go to the gym. And I still lose weight, in part I think because I don't use a system that makes me feel guilty or writes in certain days where I should "cheat".

/rant. Sorry! Back to my cheese...

What the heck is a cheat meal

Cheating on what?

If we arent "dieting", then what are we cheating on?

I dont really do cheat meals. I try to stay within my calorie goal, but I eat whatever I want as long as it fits. You learn pretty quick that eating a huge portion of steamed veggies and fish is going to give you a better bang for your buck compared to one scoop of ice cream. Sticking with the goal number eventually leads to making better nutritional choices and valuing the treats more in smaller quantities. Cheating just takes away the deficit you have been working hard to reach; and if you have impulse control issues it can lead to derailment.

However, I am 9 months in. I have taken TWO full diet breaks in that time. The first one was 10 days long at a particular milestone, and this second one has already been 2 weeks and will probably go another 2 weeks. Life changed. I'm working a second job that has me more active. Its strategic to help me stabilize as I adjust. Basically, during my diet breaks I eat TDEE. Its a great mental break from "dieting." One cheat meal or day once in a while doesn't compare to taking a longer vacation for me. Rest is good for the soul. Its also good practice for the day when you switch into maintenance! If one day here or there works for you, go for it.

I think a treat/cheat meal is fine so long as it's planned. I think where people generally run into trouble is if they do it on impulse.

It was my birthday this last Monday and I had allowed for the possibility of it being a treat day (I mean there was going to be cake!) and in the end I did consume something close to 3,000 calories that day.

However, knowing that was going to happen, I also hiked up and down a mountain in the morning and burnt around 1,700 calories (over twice my usual) so I actually came in below my target.

Planning makes most things easier.