Cheat days! Are they really worth it?
guil0095
Posts: 327 Member
I've been seeing progress with my weight loss journey, but I have been craving a cheat day. Like were talking hardcore cheat day! I don't want to risk all the work that I have done so far for a burger and fries. I don't totally deprive myself. I have a pizza here, and some dark chocolate there, but it's all within my calorie count. It gets super disappointing when the scale starts to tip in the wrong direction all because of one bad eating day.
Question is. Are cheat days worth it?
Question is. Are cheat days worth it?
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Replies
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fit the food into your weekly goal.6
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Nobody can answer this question for anyone else.
They're not worth it for me, I find it much more enjoyable and sustainable to regularly eat the foods that I enjoy in reasonable quantities that fit into my calorie goals.
Other people find it to be a useful tool for them.
It's totally possible to eat enough in a day to cancel out a deficit for a whole week (especially if you're craving a "hardcore" day), so that's something important to consider when making your choice.
If your plan is so restrictive that a "burger and fries" is your definition of "hardcore," you may want to consider that your goals are too aggressive.10 -
That's up to you to decide!
Always remember, if what you are doing isn't working for you, it's ok to make changes.
Cheat days will slow your weight loss down, but if they help you avoid giving up completely, then maybe they are worth it.
If every day is going to be a cheat day, then it's probably not worth it.0 -
No. I don't particularly like the mentality of a cheat day. It make the whole being healthy thing sound temporary.
I totally believe that long-term sustainability is key to any health plan. So, if you are feeling bunt out on your current plan for health then maybe some time (2 weeks or more) of eating at maintenance and taking a break from your calorie deficit would be helpful. That should make it easier to fit in treats without it being some kind of massive event that you have to feel guilty about later. Good health is a journey, not a destination, it's never really "done" so taking a rest from time to time to gather strength is totally ok.3 -
The word 'cheat' has a negative connotation and makes it sound like you're doing something wrong. I don't have 'cheat days', I do have days though where I make an intentional decision to eat at my maintenance calorie intake, or slightly above, in order to accommodate a special event, a meal out, PMS cravings etc. I don't feel bad about incorporating these days into my weight management plan though, they are part of it just like the days that I intentionally eat at a calorie deficit.6
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What you are describing sounds like it has the potential to wipe out your deficit for the week. If you are ok with that then sure. But it can also lead some people to go out of control and have a hard time reeling it in again.
I will eat more on weekends but I eat a bit less during the week and save up calories. Also it is fairly controlled, I don't eat everything in sight. There are times where I have an event or party and I eat all the things, but it doesn't derail me personally and I am prepared for little to no loss that week so I adjust my expectations.5 -
You can easily undo your deficit for the week with one big cheat day. Instead of a cheat day, consider having one day of eating at maintenance. This will reduce your overall deficit for the week but still keep you in a deficit. Don't cheat yourself, just find a method that is sustainable.1
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tcunbeliever wrote: »No. I don't particularly like the mentality of a cheat day. It make the whole being healthy thing sound temporary.
I totally believe that long-term sustainability is key to any health plan. So, if you are feeling bunt out on your current plan for health then maybe some time (2 weeks or more) of eating at maintenance and taking a break from your calorie deficit would be helpful. That should make it easier to fit in treats without it being some kind of massive event that you have to feel guilty about later. Good health is a journey, not a destination, it's never really "done" so taking a rest from time to time to gather strength is totally ok.
Thank you, this makes sense.
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my monthly cheat day keeps me going and keeps me sane.3
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You can easily undo your deficit for the week with one big cheat day. Instead of a cheat day, consider having one day of eating at maintenance. This will reduce your overall deficit for the week but still keep you in a deficit. Don't cheat yourself, just find a method that is sustainable.
Thank you for this. 0 -
I wouldn't count a burger and fries as a cheat. I work it into my weekly calorie allowance and enjoy it. My scale will be a little higher the next day due to the sodium, but that's it.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/1 -
Worth it or not depends on you and your personality. If you are an all or nothing person it may be hard for you to get back on track after that. If you're able to get right back on track, it may not be so bad. If you have a day that wipes out a whole week's deficit and you only do that once a month or so, then that wouldn't be so bad, especially if it helps you stay motivated for the long run. Being too strict for too long would probably make me give up. You have to weigh out the options and consequences and do what's best for you.0
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I've been seeing progress with my weight loss journey, but I have been craving a cheat day. Like were talking hardcore cheat day! I don't want to risk all the work that I have done so far for a burger and fries. I don't totally deprive myself. I have a pizza here, and some dark chocolate there, but it's all within my calorie count. It gets super disappointing when the scale starts to tip in the wrong direction all because of one bad eating day.
Question is. Are cheat days worth it?
I think the thing to take away from the bolded is - do you understand why the scale goes in the wrong direction after you have had pizza, etc? It's not fat, it's water retention from the sodium and carbs and is your body's totally normal response. Having some pizza and chocolate does not mean you had a bad eating day, you just ate different food than normal, same goes for burger and fries.
It's what you do most of the time that matters, not the stuff you do occasionally. So no it won't have a huge impact on your weight loss when you understand the maths. To gain 1lb of fat you would need to eat in the region of 3500 calories above maintenance. I will show an example below...
Let's say you have a calorie allowance of 1350 calories to lose 1lb per week, so would maintain on 1850 calories.
McDonalds Big Mac & Medium Fries are approximately 845 calories.
Lets say your normal day looks something like this:
Breakfast 350 cals/ Lunch 400 cals/ Dinner 500 cals/ Snack 100 cals
Mon Calorie Intake: 1350 (500 cal deficit)
Tue Calorie Intake: 1350 (500 cal deficit)
Wed Calorie Intake: 1350 (500 cal deficit)
Thurs Calorie Intake: 1350 (500 cal deficit)
Fri Calorie Intake: 1350 (500 cal deficit)
Sat Calorie Intake: 1695 ( 155 cal deficit) - Big Mac & Fries instead of Dinner
Sun Calorie Intake: 1350 (500 cal deficit)
So normally the calorie deficit for the week would be 3500 calories to lose 1lb per week, instead you've had your Burger & Fries and your deficit is 3155 calories which means you'd lose 0.9lbs that week.
Not exactly the end of the world is it.
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Like the post above, your trying to make a calorie deficit every day with about 3500 to 7000 in a week to lose 1-2lbs of fat.
Some good weightloss coaches who know what they are talking about will recommend taking a cheat day/meal, but really you got to make a deficit for it on your other days or just put on the weight from you cheat day calories.
Can you get back on track after? If you feel you need a cheat day your probably not getting enough variety in your calories or trying to lose to fast and are getting hungry.1 -
I've been seeing progress with my weight loss journey, but I have been craving a cheat day. Like were talking hardcore cheat day! I don't want to risk all the work that I have done so far for a burger and fries. I don't totally deprive myself. I have a pizza here, and some dark chocolate there, but it's all within my calorie count. It gets super disappointing when the scale starts to tip in the wrong direction all because of one bad eating day.
Question is. Are cheat days worth it?
One bad eating day isn't going to result in fat gain...the scale may tip up, but that's because you ate more and have more inherent waste in your system and likely had a saltier meal and probably more carbohydrates than normal. Any uptick in a singular day is water...all you have to do is do the math. You would have to consume 3500 calories over MAINTENANCE to gain a pound of fat...and even then, the body doesn't work quite that way in a singular day.
I also wouldn't consider having a burger and fries or a pizza here and there a "bad eating day"...you just ate something different than normal, and that's perfectly fine. Your diet doesn't have to be 100% nutritious food all of the time. What you're doing most of the time is what is going to matter for your weight management and overall health.2 -
I like to set limits even on days that I fully intend to eat above my maintenance calories. That limit is usually 50 percent. So I eat up to my maintenance and a half.
I don't call it cheating because it is part of my plan. If I spend the majority of my time in a calorie deficit I don't concern myself with one off days, holidays, vacations, etc.
I won't reiterate what the others have explained as far as scale fluctuations and the numbers behind actually gaining weight but I hope you if there is anything you don't fully understand that you ask. It is important and freeing to understand these things.2 -
After 311 days on MFP I don't need cheat days any longer. I plan ahead, make a meal plan and include if there is something special I would like. I am not that good with portion control yet, so going out for a meal is usually not a good idea. But I just continue the next day to do my best.1
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Thank you everyone for your insights. It's nice to get different perspectives regarding cheat days. I've decided i'm going to splurge and do a beyond burger and fries today! It fits in my calorie plan for the day, dinner will just be super light tonight.
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quiksylver296 wrote: »I wouldn't count a burger and fries as a cheat. I work it into my weekly calorie allowance and enjoy it. My scale will be a little higher the next day due to the sodium, but that's it.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
Yes, the sodium is what scares me the most. I'll take the day off the scale tomorrow, and try not to stress it too much. 2 -
quiksylver296 wrote: »I wouldn't count a burger and fries as a cheat. I work it into my weekly calorie allowance and enjoy it. My scale will be a little higher the next day due to the sodium, but that's it.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
Yes, the sodium is what scares me the most. I'll take the day off the scale tomorrow, and try not to stress it too much.
Why would sodium scare you? It's an essential nutrient.
Did you read the article I linked?
Sodium causes water weight. Water weight isn't fat gain. Nothing to be scared of.
But if staying off the scale helps you, go for it!2 -
quiksylver296 wrote: »quiksylver296 wrote: »I wouldn't count a burger and fries as a cheat. I work it into my weekly calorie allowance and enjoy it. My scale will be a little higher the next day due to the sodium, but that's it.
http://physiqonomics.com/the-weird-and-highly-annoying-world-of-scale-weight-and-fluctuations/
Yes, the sodium is what scares me the most. I'll take the day off the scale tomorrow, and try not to stress it too much.
Why would sodium scare you? It's an essential nutrient.
Did you read the article I linked?
Sodium causes water weight. Water weight isn't fat gain. Nothing to be scared of.
But if staying off the scale helps you, go for it!
Yes, I just finished reading the article Thanks for linking it, it makes a lot of sense, and explains a lot of what I have been going through with my weight loss journey. I really despise the bloating feeling that I get from consuming a lot of sodium. Bloating sucks. 
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I think cheating can reset your metabolism when it starts getting too low. I try not to do it more than every 10 - 14 days. I do not practice "cheat days". I practice "earn meals". First, make it a meal that you want (including dessert if you must!), not an entire day. Next. Make sure you have earned it by doing well with diet and fitness prior. If you don't deserve it, you don't get it. It is much easier to work off a meal than an entire day of bad eating. Someone on one of my challenges had a great philosophy today regarding social events or traveling. She said "eat as healthily as possible and treat with portion control in mind." simple but brilliant for those social occasion & traveling days when restaurants are involved or food cannot always be chosen in advance. If I have treats with portion control in mind, I can have that cake & icecream, just not seconds! Best of luck to you.5
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There is some belief that a cheat day/meal revs up your body to burn the extra calories, so that the next day at the usual weight loss calorie range your body furnace is still expecting higher calories and burning hotter. I think that eventually eating say 1400 calories per day consistently might lead to a plateau as the body gets used to only getting that much and you won't lose weight. It would be terrible to have to keep lowering daily intake in order to lose weight! Spiking it once in awhile might speed it up. Some of this theory makes sense.
I don't personally include cheat days/meals because I eat everything that I want but track the calories and try to keep the portions within my daily range - which might mean cutting back on something else that day in order to do so. If I know that I have a planned meal out at a restaurant it takes quite a bit of adjustment, so I don't eat out too often anymore so that I don't have to be hungry all day in order to do so. (Really, how can a home cooked meal have so many less calories than the same meal in a restaurant??)3 -
dawnbgethealthy wrote: »There is some belief that a cheat day/meal revs up your body to burn the extra calories, so that the next day at the usual weight loss calorie range your body furnace is still expecting higher calories and burning hotter.
I love this!! Thank you for your insight.
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dawnbgethealthy wrote: »There is some belief that a cheat day/meal revs up your body to burn the extra calories, so that the next day at the usual weight loss calorie range your body furnace is still expecting higher calories and burning hotter.
I love this!! Thank you for your insight.
Unfortunately it isn't true.5 -
one day of burger and fries is not going to wreck your progress. I regularly eat a moderate portion of steak fries and a small cheese burger from Five Guys (like maybe once a month w/ the family) and it has no affect on my weight loss at all.1
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TavistockToad wrote: »dawnbgethealthy wrote: »There is some belief that a cheat day/meal revs up your body to burn the extra calories, so that the next day at the usual weight loss calorie range your body furnace is still expecting higher calories and burning hotter.
I love this!! Thank you for your insight.
Unfortunately it isn't true.
The 10k calorie challenge women report that her calorie burn when up after consuming the 10k as well as her body temperature etc she still had 1lb of fat hanging around a few weeks later but her calorie burn did increase due to the extra food in her system2 -
TavistockToad wrote: »dawnbgethealthy wrote: »There is some belief that a cheat day/meal revs up your body to burn the extra calories, so that the next day at the usual weight loss calorie range your body furnace is still expecting higher calories and burning hotter.
I love this!! Thank you for your insight.
Unfortunately it isn't true.
The 10k calorie challenge women report that her calorie burn when up after consuming the 10k as well as her body temperature etc she still had 1lb of fat hanging around a few weeks later but her calorie burn did increase due to the extra food in her system
There's a difference between a cheat meal and a 10k calorie eating challenge, no?3 -
The connotation of "cheat" is that you're doing something sneaky or are out of control. If you plan a splurge every once in awhile, then get back to it, then it's just part of your plan. I've actually planned in advance for splurges by cutting back other days of the week...maybe not having the dessert that fits into my macros, so I can use those calories on the splurge day, or getting up a little earlier and running a few extra miles to bank some extra calories. Those things combined can actually earn you 1000 calories or more to spend. My rule is that I can have whatever I want as long as a log it which can make me think twice about mindless nibbling. Instead I make conscious choices to enjoy things I don't normally have. Sometimes logging those things makes me realize they aren't really as "bad" as I thought, and I may be able to have some of them more often, and that other things "cost" way more than they're worth, so I make different choices next time. I've had days where I've gone over by more than a day's worth of calories, but I just log it and move on to meet or beat my goal the next day and the next. As long as you own your choices on your journey and are honest with yourself, you'll keep on moving toward your goals in whatever way works for you.1
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TavistockToad wrote: »TavistockToad wrote: »dawnbgethealthy wrote: »There is some belief that a cheat day/meal revs up your body to burn the extra calories, so that the next day at the usual weight loss calorie range your body furnace is still expecting higher calories and burning hotter.
I love this!! Thank you for your insight.
Unfortunately it isn't true.
The 10k calorie challenge women report that her calorie burn when up after consuming the 10k as well as her body temperature etc she still had 1lb of fat hanging around a few weeks later but her calorie burn did increase due to the extra food in her system
There's a difference between a cheat meal and a 10k calorie eating challenge, no?
Yes obviously but someone asks about the boots to metabolism due to increased food which is true but may not be enough to negative the extra calories consumed2
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