Cheat Days: Necessary or Inappropriate

ChelseaSmile22
ChelseaSmile22 Posts: 31 Member
in Food and Nutrition
Good morning everyone. My name is Chelsea and I have been struggling with weightloss all my life. This past year I have made big strides to get to my goal weight and am well on my way. Whenever I speak to other people who are dieting or trying to lose weight, I always get mixed reviews about cheat days.

I feel that Cheat Days are a must. I feel like some people when they are dieting are so determined and dedicated that they make food the enemy. I commend these people on their effort, will and determination, however, depriving yourself of your favorite foods seems mentally unhealthy and impossible (you will eat pizza again someday lol). Of course I am not saying go on all out binges but I do believe that once a week you should have that greasy slice of pizza with stuffed crust. Is it good for the waistline no, but its a reminder that you are human and that food is not the enemy, infact more an ally in your weightloss journey. I love food and I feel like once a week you need to have a cheat day so that you can enjoy the foods you love and remind yourself that you can enjoy food in a healthy way and in moderation. Food doesnt have to become a calculation for the rest of your life because this once a week you are allowed to enjoy and not worry. Some people are super against them and call them a crutch, whereas other feel they are very important to include when trying to lose weight. What do you guys think?
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Replies

  • BigT555
    BigT555 Posts: 2,067 Member
    i think they are necessary, but i dont really call them "cheat days" persay. i just have a treat every now and then, you have to indulge the odd time or theres a good chance you'll end up with a bad binge. just like the odd time you'll have a couple of drinks, or even take a week vacation, you need to let loose every once and awhile

    the people who call them a crutch are typically the people who think they are better than others.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I follow IIFYM, no need to 'cheat', you can fit a bit of pizza or a doughnut in your cals and macros if you plan a little.
  • MissBabyJane
    MissBabyJane Posts: 538 Member
    Cheat days are whatever you want them to be. You could try to fill small treats in everyday, you could eat it all at once then feel bloated and guilty? (I used to feel like that when I tried cheat days few times). Soo it's really your choice.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    I feel they are neither since I don't consider any food "cheating".

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • amblight
    amblight Posts: 350 Member
    I feel they are neither since I don't consider any food "cheating".

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    QFT
  • drich1989
    drich1989 Posts: 95 Member
    I'm still in the beginning stages of my weight loss and for right now I need cheat days. I too love food and constantly get cravings for cake, burgers etc. If I just want a little something like a brownie or coke I will make sure to fit it in my calories. But, if I want something and know it's going to be way over what I'm allowed (like pizza, I cant have just one slice) then I make it a cheat day and eat up. My hope is that as I progress and feel the benefits of weight loss that I will no longer need or want the cheat days.
  • PeachyKeen614
    PeachyKeen614 Posts: 6 Member
    "Cheating" a bit maybe once a week is really necessary for me. I think of it as rewarding myself for coming this far in my journey. However, I make it a "cheat meal" instead of a day. My biggest problem with this is I have to be careful not to tell myself "well, you've already eaten one junk item, there's no turning back now so you might as well eat another" because basically I love food, and afterward I would not be able to forgive myself :)
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    I just eat what I want in moderation.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    I think they are necessary. When you eat in deficit for so long it kills your metabolism. One day of eating more restores it not fully but still increases it a little.
  • tedrickp
    tedrickp Posts: 1,229 Member
    I don't think they are necessary or inappropriate - all comes down to personal preference.
  • thenewme4647
    thenewme4647 Posts: 3 Member
    I do have a cheat day but it's only for dinner. I do think of as cheating I think of as dinner change something different :-) :wink:
  • Nightcometh
    Nightcometh Posts: 67 Member
    I have one every Sunday, and I call them "treat days". I find that the positive vs. negative connotation really helps how I think about it. I usually eat AT or BELOW maintenance still, but I allow my calories to be whatever I want. So if I want pizza, I can have it. I have found that by pursuing a healthy lifestyle on the six other days a week, I can't eat as much, nor do I want to. Eating fattening, carb-laden food makes me feel sluggish and gross. I don't even want it anymore! So I just end up with little treats and I've even lost weight a few weekends by doing it this way.

    Do what works for you, but listen to your body. If eating that way makes you feel bad, don't do it.
  • dandelyon
    dandelyon Posts: 620 Member
    I think it you have a huge deficit it's probably harmless to skip a day of logging. I eat at a 250 calorie deficit so it's got to fit (and at a 250 cal deficit most things do).
  • tigersword
    tigersword Posts: 8,059 Member
    I feel they are neither since I don't consider any food "cheating".

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    Yep, this.
  • Charloo1990
    Charloo1990 Posts: 619 Member
    I think different strokes for different folks. If people can go weeks and months on end without a treat day then fair enough but I personally couldn't do.
    Every Saturday is my treat day (I prefer to call it tread day cause I don't feel i'm cheating having one day a week off. This one day I feel keeps me on track through the week cause I know I have something to look forward. As long as I'm good sun-fri then this one day has never affected my weight loss, infact I think it helps boost your metabolism. I don't calorie count on my treat day, anything goes. This Sat i'm out for a meal with the best ffriend and I intend on having something like burger and chips and possibly dessert if I can manage it mmm :tongue:
  • MadriverDell
    MadriverDell Posts: 14 Member
    Very good video by Dr. Yoni Freedhoff on cheat days:

    https://www.youtube.com/watch?v=PwdpsJCoF_A
  • spoiledpuppies
    spoiledpuppies Posts: 675 Member
    I don't think they are necessary or inappropriate - all comes down to personal preference.

    I agree with this. Different things work for different people. I didn't use "cheat days" while losing, and I typically abstain from "treat" type of foods. I generally think about what I could eat instead--and to me, the "instead" ends up being more filling/satisfying. Especially now that I'm doing a lot of weight lifting and other things on a structured plan, my body can tell when I've eaten treats and doesn't perform as well. So I usually decide against treats. But by all means, if someone else needs/wants to indulge regularly, that's great. And it's not like I never have treats, just super rarely, and I don't call them cheats.
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    I follow IIFYM, no need to 'cheat', you can fit a bit of pizza or a doughnut in your cals and macros if you plan a little.

    ^this I eat what I want I just plan to fit it in. The only foods I don't eat, are the ones I don't like, otherwise I eat what I like I just fit it in.
  • lavendy17
    lavendy17 Posts: 309 Member
    Not a whole day of cheating. I think that can lead to too much food.
    But I "cheat" all the time. I pretty much have what I want whenever. If I am careful, I plan for a treat and make "room". If not, I would still track it and see by how much I was over my goal and move on.

    You can't stick to a diet if you are deprived all the time. Most people would agree. But you can be smart about it.
  • martinel2099
    martinel2099 Posts: 899 Member
    If you're talking about a cheat day once a month or something I don't think that's a deal breaker. You are human, bbq's happen and there are margaritas to be had. Go forth and enjoy said bbq's and margaritas, it's ok to be human.

    Don't get in the habit of having a weekly cheat day where you just eat whatever and don't record. One thing I do is I save a little calories each day during the week to spend during the weekend. If I can save 200 calories monday through friday that adds up to 1,000 calories. That's like a bunch of beers man, nice.
  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    I've never viewed cheat days as a question of food choice but instead eating at maintenance or above to stave off metabolic adaptation. At least in bodybuilding circles, cheat days are for those that are already pretty lean. At least for myself a cheat day is when I don't count calories or log them.
  • jeannineolivo
    jeannineolivo Posts: 2 Member
    I incorporate two very low calorie days into my week to account for my weekends. I try not to go nuts on my weekends but I might have a burger, a couple of beers, whatever. Exercise helps, too.
  • swat1948
    swat1948 Posts: 302 Member
    I don't care what anyone thinks...I think they are necessary. I need those days to recharge and not feel accountable for every thing I put in my mouth or every step I don't take. Not having a good day but I will get over that. Some days I just want to cram everything I see into my mouth. That's why some weekends when my family is here visiting I will not watch what I eat and eat every blessed thing that I want on that weekend. It recharges me and makes it easier to behave when I come back to logging and exercising. That being said, I reached my goal a while back and my doctor thinks I am thin enough. BMI is 22.55. I am 66 and they would rather I not lose anymore weight. So it is just a matter of playing catch up when I do come back and if I lose another pound or two, it's a win for me.
  • Slimby28
    Slimby28 Posts: 3 Member
    I don't do "cheat days" I do "cheat meals". I do feel they are necessary. It's a good way to shock the body as well. If you are on a restricted calorie diet for so long I think your body can get used to what you are eating so it is good to shock it every once in a while. I personally don't do it once a week. I "cheat" once every two weeks. When I cheat I try and be smart about it. For example, if I want something sweet I will still have a sensible meal followed by a piece of cheesecake for dessert. Or if I want grease, I will go with the meal I want and eliminate the dessert to make sure I am not over doing it. It has worked well for me and it definitely takes the edge off. It's impossible for me to say I will NEVER eat sweets or pizza again. Not me, I love my cheesecake :wink:
  • liz_walkerrr
    liz_walkerrr Posts: 38 Member
    I think they are necessary for most people, just to keep them sane! :wink: However, not everyone has them. To each their own. I don't necessarily have cheat DAYS, but I do have "cheat meals" a few times a week. However, they usually end up fitting into my daily goals so idk if they really count as cheating. If I did a whole day of eating whatever I wanted I would be bloated and feeling sluggish the next day & it would just mess up my whole routine. Cheat meals just work better for me.
  • low_esteem23
    low_esteem23 Posts: 31 Member
    Whatever-you-want-to-call-them days are necessary.
    Think about it this way. If you don't eat these foods until you're done with your diet or plan, then your body wont be used to them anymore. <<-- that is a big pain. you'll have gas, bloating, constipation, and feel all over terrible.
    If you have these "cheat" days every so often then your body will stay used to it. It wont make you gain weight when you start eating "normal" again after your diet and you wont be as scared to have what you want. It's good emotionally like that too. It'll be easier to avoid over eating your indulgences once you finish your diet because you've been able to have them all along (in moderation of course).
  • Bri_Becq
    Bri_Becq Posts: 146 Member
    I'm more of a cheat meal kind of person, usually sushi. But my cheat meal is not a reward for losing a few lbs or anything. It's just a small indulgence. Kind of like shopping.

    In MY opinion, if meals become rewards, it's as if we don't know moderation. You can have a cupcake, believe me, the world won't stop rotating...
  • dlionsmane
    dlionsmane Posts: 674 Member
    Neither - eating food at a moderate deficit is not cheating and no food is 'bad' so not cheating there either...
  • funfang
    funfang Posts: 200 Member
    I just eat what I want in moderation.

    This :-) If you make food your enemy, you will be fighting against it, if you make food your friend, it will work with you! Eat what ever you like, just in moderation.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Some people are super against them and call them a crutch, whereas other feel they are very important to include when trying to lose weight. What do you guys think?

    I don't think they are necessary or inappropriate as a general rule. I very much believe that different methods work for different people and everyone should find the patht that keeps them happy and on track.

    For me, I do not have a scheduled once a week "cheat day" nor do I like or ever desire to eat greasy stuffed crust pizza. But, days where I overeat are, for me, a part of life. I don't schedule days to purposely overeat, but there are occasions when I deem overeating appropriate.

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