Cheat meal/day ok once a week while reverse dieting?

Kimblesnbits
Kimblesnbits Posts: 321 Member
in Goal: Maintaining Weight
I know cheat meals once a week are good for the cutting/dieting phase since it boosts your metabolism and all that. However, I'm SLOWLY increasing my calories about 30-60 a week to reach my maximum without gaining much fat and was wondering if having a splurge meal/day once a week (for my mentality) will kind of screw up the whole process of reverse dieting. Has anyone else done the whole "reverse diet" thing? And if you have any tips or advice that would be greatly appreciated! Thanks all!

Replies

  • woodml1
    woodml1 Posts: 199 Member
    I'm curious to know this too! I'm prepping for my second figure competition and this time around I will have (and stick to) a post-show reverse-dieting plan to bounce back without gaining as much weight.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I am in the process now but I haven't treated this reverse any differently than I did my weight loss.

    I allow for treats everyday and if there is going to be a night out or a celebration of some sorts I prelog, try to stick to my goal and if I don't stick to my goal it's maitenance.

    Now if through the week I haven't been hitting goal...for example a few weeks ago I was 800 under for the week I did splurge on cheesecake...not sure if that counts as a "cheat" as I was within my weekly goal.
  • jillmcclay
    jillmcclay Posts: 1 Member
    Try it and see what happens......trial and error. I can usually still lose weight (and definitely maintain) when I have a cheat meal. You need to figure in your activity level. I work out 5-6 days a week so I have quite a few extra calories to use. If I didn't work out then I wouldn't get away with as much. You just have to see what works for you and your body. I definitely could not go very long without eating the foods I love and indulging. I have to watch the binging, though. That is my weakness. Good luck to you and keep up the great work!
  • Holly_Roman_Empire
    Holly_Roman_Empire Posts: 4,440 Member
    For mentality? What are you eating during a non-cheat day? Rice and bread? Eat foods you enjoy everyday, and there will be no problems.
  • Kimblesnbits
    Kimblesnbits Posts: 321 Member
    For mentality? What are you eating during a non-cheat day? Rice and bread? Eat foods you enjoy everyday, and there will be no problems.

    I don't have cake, ice cream, steak, pizza, and burgers everyday from my favorite restaurants! But I will allow a couple of cookies and some chocolate everyday.
  • frodoschmodo
    frodoschmodo Posts: 9 Member
    First off, cheat meals actually aren't good for your metabolism. Your metabolism will not change no matter how much or little you eat unless you get to really, really low body fat %. That said, 'cheat meals' ARE great for boosting morale every once in a while, although I wouldn't do one every week.

    To answer your main question though, if you're setting your goal at say, 1300 and then you splurge and bring your weekly average up to 1360, then set next weeks goal at 1360, have a cheat meal that brings that week's average to 1420, and repeat all over again, it kinda messes with the schedule because you're not sticking to the goals you set.

    What I did for cheat meals was eat a little lower than my goal all week so I 'saved up' calories to eat a buttload on Sunday, or I's have my cheat meal on Monday and make up for it the rest of the week, so my average for the week was still on-target.

    Really, all that matters is what works for you. As long as your weekly average isn't higher than your TDEE/ maintenance calories you won't gain.
  • ianthy
    ianthy Posts: 404 Member
    Hi

    Interested in this thread. I am reverse dieting at the moment as I head towards my goal weight. Slowly adding 100 cals per week - I am still loosing but at a slower rate. There is the odd day when I eat more than I planned - but that's what happens in real life. The next day back on plan. Of course if this started to happen daily then that's what got me into trouble in the first place. I think like others have said - the odd day in a week is likely to even out. So I don't think there is much harm done.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Firstly, I'd say that adding 30-60 cals per week is not enough. (pending total numbers). You will be reverse dieting for a LONG time. Recent stuff I've read has been saying that any longer than 6 weeks total is not going to be beneficial. You will still technically be in a deficit so body still thinks it is starving to death. Quicker you can get out of deficit without too much fat gain, the better.

    So why not just include your "cheat" meal into your weekly averages for reverse dieting?

    e.g. 2000 cal goal. 6 days at 1800 and 1 day at 3200. I would say the difference in fat gain would be negligible over 2000 everyday.

    (this is how I typically do cutting also)
  • kdiamond
    kdiamond Posts: 3,329 Member
    I've done cheat meals and sometimes even days once a week every single week for 10 years while in maintenance, it works for me.
  • JustinHastings
    JustinHastings Posts: 15
    Firstly, I'd say that adding 30-60 cals per week is not enough. (pending total numbers). You will be reverse dieting for a LONG time. Recent stuff I've read has been saying that any longer than 6 weeks total is not going to be beneficial. You will still technically be in a deficit so body still thinks it is starving to death. Quicker you can get out of deficit without too much fat gain, the better.

    So why not just include your "cheat" meal into your weekly averages for reverse dieting?

    e.g. 2000 cal goal. 6 days at 1800 and 1 day at 3200. I would say the difference in fat gain would be negligible over 2000 everyday.

    (this is how I typically do cutting also)

    I have to agree with pretty much all of this. Instead of doing 30-60 cals per week, try increasing by 10% a week. This should increase your caloric intake a lot faster while still giving your body a chance to adapt to the higher calories.
  • kylaelizabeth789
    kylaelizabeth789 Posts: 1
    The cheat meal will not hinder your progress at all as long as you get right back on track after it! I have a cheat meal every week and it is what keeps me motivated. I would highly recommend it so you don't feel the need to binge .

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