Do people really have "cheat days"?
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IMO, people who have "cheat days" pretty much haven't figured out this little thing called moderation and they still view various foods as "good" and "bad". They are generally wrapped up in the minutia of individual food items rather than being able to look at their diet as a whole.I don't do "cheat" meals/days. I think those that do perhaps (and this is my opinion only, from the outside looking in) do so because for a couple of different reasons:
1. They are overly restricting calories (the "default" 1200 cal/day, no eating back exercise, based on old "standards")
2. They are restricting entire food groups or macros based on fads or "shaky" research (low carb, low fat, low protein, no white bread, vegan for "diet" reasons as opposed to very valid ethical reasons, etc.)
3. They view the whole process of weight loss as "dieting" (i.e. short term goals vs. long term lifestyle)
Strong assumptions...
Maybe some people just aren't wrapped up in the idea of being "within their calories" every single day and sometimes just want to throw caution to the wind to enjoy a care free day. As long as it isn't sabotaging their goals I don't see any danger with a "cheat day" (regardless of whatever you want to call it).
The idea of "cheat days" and IIFYM or moderation aren't mutually exclusive.
agree completely. I have one cheat meal a week, and my definition of cheat meal is just a meal where I can eat carefree,pick anything I want off a menu and enjoy, nothing to do with not understanding moderation. I eat whatever I want all week. I dont believe in good or bad foods. Last night I had a cheeseburger and cheeto puffs and chocolate ice cream cone!! So yummy.0 -
It's only ok if your partner is into it.0
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I don't call it a cheat day, I call it a free day, free from logging my food and working out, usually on Sundays, and I just try to be aware of what I am eating. If I want food on my normal days, I eat it, I just make sure it fits in with my day!0
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When monitoring closely, I ALWAYS have a cheat day.0
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I don't necesssarily have cheat days...more like oh, crap days - I'm not feeling like eating clean...BUT I log everything in and get my *kitten* moving & back to eating clean asap to make up for my mis-steps0
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Generally speaking, I just fit whatever I want to eat, in moderation (definition of "moderation" may vary from day-to-day!), into my daily calories. Burger & fries Monday, fine. Pie for dessert last night, fine. Nothing is off-limits.
THAT SAID, in the past I have used "cheat meals" - specifically when I was cutting for a photo shoot. I was on a pretty strict diet & so once/week (Saturday lunch) my coach scheduled in a cheat meal for me. When you're being really restrictive all week long, it was a pretty big deal, mentally speaking, to have that break. And it was a single meal - whatever I wanted in 1 sitting - not an entire free-for-all day.0 -
When I hit 80 days of doing this I was going crazy and decided to eat. Not the right kind of reward and I know better but I am so hungry and I miss the pleasure I used to get from eating something yummy. I ate, I logged it, I was over my calories by 1500. I gained.
I started over the next day. I do not yet know how to have a cheat day, because if I eat over my calories I will gain, that's not cheating anything but myself.
I should be more loyal and devoted to myself, no one likes a cheater.
I am not cheating the system, I am accountable for all. If I want something I try to have a lil bit. after I've eaten my rabbit food or whatever
I think if I were in a maintenance place it wouldn't be so bad to eat beyond my calories one day, because, if I gain four pounds after losing 80 its not as crucial. 4 pounds now is like a large percentage of my loss!
I don't know if this helps you, but it sure helped me to think about it. Best of luck.0 -
I guess the holidays is what one would call the "cheat days" and I'm guilty of that. In those times, I make double sure I do my exercises to counteract the extra calories. You don't necessarily have to do extra, you can if you're able to, just make sure you do them and get back on your diet the next day. Life is life and it's too short to deprive yourself. Having said that, if you are one that beats yourself up because you ate something you shouldn't, then it's best not to give in to the temptation of "cheat days".0
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I agree with the majority, it's a personal preference.
For me, I do a cheat meal or snack, once in a while, but I try to do it within my caloric limits. Cheat days will completely ruin my mood with a whole day of bad meals. Not to mention the Eater's Remorse/Junk Food Hangover the next day...
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If you're starting out, I think it's also best to stay away from cheat meals/snacks, until you get a good schedule for your lifestyle change. For me, my lifestyle change was the timing of my eating habits, I used to eat 3 big meals a day. Now I graze on 6-8 small meals/snacks throughout the day. By doing that, it's help curb my want to eat an entire cheat meal, I usually end up eating half of it. Plus my "cheat meal" usually ends up being a "date night" with the Boy, considering that not only the timing of how many meals I ate changed, but the fact that 90% of our meals are prepped at home. So it's a nice treat to eat out every couple of weeks. Even with that, the Boy and I share and appetizer and split an entrée, so it helps keep within our caloric intake for the day. So the way I see it, a cheat meal helps keep you honest the rest of the time, also let you develop the need to moderate yourself when you're not able to eat clean 100% of the time. I hope this helps.0 -
I dont have cheat days. I fit mine in. I had Applebees and FROYO on Saturday but I fit it in. The only thing i risk messing up on the weekend is sodium. Then I'm just bloated for a few days. But I make sure I fit it in.0
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I don't do any kind of scheduled cheat day. But about once a month I go out for a meal in a restaurant with my friends. And I make a point of ordering whatever the hell I want and not caring. The point is not caring. I think that a lot of people don't understand that the freedom to eat what you what when you want it is something that a lot of people who used to be unhealthy really miss. It's not so much that we want to stuff ourselves until we explode. We just don't want to care about how many calories something has in it for once and just enjoy it. I think that honestly a cheat day once every 2 weeks to a month isn't a bad idea. For some insane reason I have never failed to drop scale weight on my cheat days. Funny huh.0
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Cheat days were invented sans calorie counting. Back in the day when you restricted your eating to a set plan without counting. Then, a cheat day would be to give yourself some yummy food that you've been restricting.
1) it's not the 1980's anymore, and we have a better understanding about how nutrition works.
2) many people still have the mentality that dieting is hard and they have to restrict what they eat
3) for people that fall into #2, a cheat day is a mental break from the restrictive diet you pout yourself on. It's a mental day and there are many different ways to approach it. For instance, I know some people just don't count calories on Sunday, and eat what they want.
4) it is not intended to be a pig fest. It is just a way to allow you to have pizza, instead of baked chicken. Or maybe have dessert after dinner instead of skipping dessert.
5) if you use it as an all out pig fest, it probably will not be effective.
I used to have cheat days every week and lost 30 lbs doing it.
Don't knock it if you don't understand it. It is legit. It works. I'm proof. But, most people don't understand it and use it as an excuse to have a 8,000 calorie day. That is not the intent.
It first appeared in a popular book in the 80's called Body For Life. Bill Phillips describes it pretty well in the book. Every since then, it has been bastardized, similar to how IIFYM doesn't mean what people think it means.
I agree with this. My wife and I work out hard and watch every calorie all week long and then on the weekends we do not log nor schedule any work outs. We don't go crazy on the calories although we do enjoy our drinks and might have dessert. I've lost 54pds and my wife 30pds since January so cheat days do work for us. The one thing I've learned is that when the scale goes up on Monday it's not because I have GAINED FAT and it will be gone in a day.0 -
It works for some people and not for others.
Some people can have a meal or a day where they say, screw it, I am going to just eat what I want for this meal, or all day, and they jump right back on the next day, without any negative effects.
Other people may get completely derailed by a cheat day or meal and it turns into a week or month. And some people may consume so much on their cheat day that they negate the whole deficit they created thru the rest of the week.
For me, if I want to lose weight, I have to stay very strict within my calorie limits. I can only get away with cheat days when I am maintaining. Altho when I was doing 5:2 Intermittent Fasting, I would have a high calorie day after my 500cal fast day, and this gave me some wiggle room for eating out or having foods that don't normally fit into my day. But my high calorie day was at my maintenance level, NOT a free for all.0 -
Some people need the break from tracking. I get that. If it works for them, it works and I'm not their personal trainer.
However, I can tell you that my body logs every calorie, so I do the best I can with logging my food here. If my weight is creeping up or down, I want to know why. This doesn't mean that I hit my goal number every single day.
All-day work meetings, I stop caring about my goal. I'm at the mercy of the food vendors and try to make the right choices, but you know I'll be hitting the cookies at three. I track it and put it behind me.
If I'm having a hungry day, I'll let myself have as much lunch and dinner as my body feels like it needs. I'll track it and put it behind me.0 -
I don't have a set "cheat day" but occasionally the desire or cravings or circumstances get to be a little overwhelming and I overdo it. When that happens, I log it, remind myself that a treat day is good for the soul if kept to a minimum, and move on.
ETA: my local frozen custard place will be having my all time favorite flavor next Saturday (Palermo Lemon, which they only make 2-3 times a year in the summer). I will try to work it in as best as I can but I will have a single dish even if it means going over for the day.0 -
I don't have a cheat day but once a month I have a Cheat Meal which is just a higher calorie meal than normal.
My Hubby and I go out for a pub meal once a month to mark our "monthly Anniversary" and I really look forward to it! Seeing as I don't eat back my exercise calories, I allow myself this treat once a month.
However, for months I didn't do this and I didn't feel deprived at all. I eat food that is balanced and to our tastes (burgers, pizza, chicken, etc) which we just have in smaller quantities than we had been enjoying previously.
Kaela x0 -
When I started out I was morbidly obese and just plain overall unhealthy. I'd be out of breath just trying to walk around the grocery store. I was put on a restricted diet (1400 cal) for about 2 weeks then down to about 1200-1300. I didn't have anything "cheat" for about 3 months. When I was able to start adding some cheat items into that calorie frame, they actually made me ill. My body had become accustomed to eating healthier and can no longer handle regular pizza, greasy foods or those high in sugar. Even the smell of frosting turns my stomach now (avid baker that can't eat her own creations anymore =( ). Now that I'm no longer in the obese range, doc raised it back to 1400 and I've been staying anywhere between 1230 and 1400. My cheats aren't as "cheaty" as I thought they would be as I went back up on intake but I'm actually happy about it. I feel like my doctor had done the best thing for me by setting that up. I don't think I'll ever go back to the unhealthy person I was simply because my body was "retrained". So I don't consider it cheating when I pop a piece of dark chocolate in my mouth. It's my new lifestyle. I hope my experience helps you in some way!0
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I had a cheat day yesterday....it was my birthday. But I logged it all....and did an extra big workout to offset it.0
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I've tried having "cheat days" (why is it called cheating? Isn't this just reinforcing an unhealthy attitude towards food that we're all trying to un-learn?) where I didn't log, and they left me feeling sluggish and depressed, confused by the lack of structure of my usual meal and snack times.
I agree with what has already been said above: if you want it, fit it into your day and log it. If you go over your allowance a little for it, then fine, but make sure it's reeeeally worth it.
Also, another problem with cheat days: even if I didn't log, it didn't mean I wasn't keeping a mental tally of my calories, which made my mood sink even lower..
Just because you call it a "cheat day", doesn't mean you feel guilt free!0 -
I don't do cheat days or meals.
I log it all and stay as close to goal as possible.
If I want pizza I fit it in, if I want a beer I fit it in.
Yes, this, and it works!!
Exactly!! I am finding out if I allow myself to have whatever I want that stays within my calorie goals, I don't feel the need to 'cheat' on my diet...because I'm not really on a 'diet'!0 -
I don't do cheat days or meals.
I log it all and stay as close to goal as possible.
If I want pizza I fit it in, if I want a beer I fit it in.
THIS. AMEN.0 -
I find that not planning cheat meals is the way to go....when you diet hardcore for awhile eventually your body will NEED a cheat meal/refeed meal.....you will learn to know the difference between your body telling you it needs it and your mind just trying to rationalize a bad meal. When that time comes, you go with it and start fresh the next day. I actually find my body will let go of weight (I will lose a couple of pounds) after doing this--the "Whoosh" effect.0
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I normally have a cheat meal like on a friday or saturday. But i try not to overdo it. It seems to help. And sometimes i will feel bad for eating it and then find myself going extra hard in the gym or during my workout0
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I have a rule of thumb that I do not do cheat days unless I lose 15lbs.. after 15 lbs I will have a cheat MEAL (and still not go over 1200 cals) then once every two weeks I will have a cheat meal after that.. keeps your metabolism moving and shocks your body which can be helpful0
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I don't do cheat days or meals.
I log it all and stay as close to goal as possible.
If I want pizza I fit it in, if I want a beer I fit it in.
Ditto!0 -
I cheetah all the time but it's usually around my maintenance. Some times you just gotta give in and eat what you want.0
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If i want something i fit it into my calorie allowance, not all the time just on special occasions.
If i were to cut out everything bad for me at once, i would go crazy! :grumble: But, if you want a beer have a beer! :drinker: you can always workout harder the next day!
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I use the cheat day strategy. I think one cheat meal is ok as long as I am mindful of what I am eating and what it's costing me to enjoy the cheat meal. It helps me avoid feeling deprived while also making me even more aware of what I am putting into my body and how I feel after eating it. I tend to stay within or very near my daily limits and everything else that day is fruits or veggies. I also don't have a specific day...I adjust it every week to accommodate a social event or special occasion.0
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You don't need to have one. For me, it's 'enjoy a special occasion' days... Typically Holidays, or if we go out to a restaurant that doesn't have any real 'diet' friendly options or has very good desserts. Otherwise, I just fit what I want in. I do tend to have a lower goal though so it's not a big deal if I eat a bit over my TDEE once a week.0
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I don't do cheat days or meals.
I log it all and stay as close to goal as possible.
If I want pizza I fit it in, if I want a beer I fit it in.
Exactly.0
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