One cheat day per week

I cycle my calories so I have one low calorie day and one day where I eat near maintenance, I used that as a "controlled cheat" day. In the end it doesn't affect my deficit.

There is some evidence around refeeding and its supposed to help with hormone leptin bounce back. The study was done on athletes and it was cutting for certain amount of days then eating maintenance for a few days. Can't look it up to link right now, but I'm sure it's easy to find if your interested.

I don't do cheat days but I do sometimes have stuff I know is bad for me. One day, I woke up really late, like at lunchtime, had a very light lunch and then was so busy that it was dinner before I had time to eat again. I had freaking fried chicken and french fries! I weighed how much and counted the calories, and I didn't have more than I could fit into my calorie goal, but I'd eaten so little that day due to unintended circumstances that I had plenty of calories to work with and had something I'd been hungry for for a while.

If I'm going to have a cheat meal, I make sure it's on a day I go to the gym, that way I have a buffer of exercise calories if need be. I never do a cheat day (well, except important ones - i.e., thanksgiving because... pie) but a cheat meal.

If you really let yourself go on your cheat day it will screw all the progress you've made so i honestly don't do it. Maybe allow yourself one unhealthy cheat meal that stays within your calorie intake? That's what i do

I don't do cheat days or cheat meals. I eat things I like and fit them in. Occasionally on special occasions I go over my limit, but not very often. Moderation is what works for me. I could never stick long term to a way if eating that I felt the need to "cheat" on.

I have a cheat day or weekend once a month. Maybe this isn't the best but it I recover pretty fast although I do notice my body feels like total crap the entire weekend, I even wake up from stomach pains is it worth it? Maybe not

If you replace a cheat day once a week with a binge day once a week does it still sound like a good idea?

Answer, it's not.

I have heard several people say that there is no good or bad food, but looking beyond weight loss there are good and bad foods. We should be taking care of ourselves as a whole and the best goal is to be healthy. With that being said, I need to work on eating better myself. I do eat pizza and desserts. Almost everything that I crave, but for the most part I do this in moderation and plan ahead so I have a lighter lunch and still keep in my dietary goal. My down fall is we have a lot of get-togethers in my family for birthdays, holidays and special occasions and I have poor self control when my family gathers. It also does not help that my mom is a awesome cook, healthy usually, but I eat too much of it.

I try not to "cheat" beyond my calorie deficit unless it's a special occasion.