One cheat day per week
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I really dislike using the word cheat. If I decide to eat over my goal one day, it is just a decision I make. I am not "cheating" on anything.7
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Cheat days are a mental trick.
"I've been eating this cardboard for a week so it's time to have some fun!"
Why not have fun every day and keep it in your calories? But that's just me. Whatever works to healthily get you to your goal.
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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 0 -
I noticed posters keep referring to Elle Ip's e-book as audio. She never claims this. AUD means Australian Dollar. The book is $147 AUD, $105 USD, $94 EUR & etc...1
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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.
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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.0
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Necro thread6
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I try not to "cheat" beyond my calorie deficit unless it's a special occasion.0
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I always eat whatever I want. Just not too much of it.0
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Non Exercise Activity Thermogenesis, NEAT, is the rate at which you burn energy to go about your daily life.
If you stay in a calorie deficit of -500 kcal per day for 8 weeks, your NEAT will decline by about 10%. That needs to be understood as being below the level normally needed at the weight of that day. Of course you will lose weight in those weeks and of course your NEAT will decline because of that, but this 10% decline is above and beyond that due to lost weight. That means that after 8 weeks in a 1 lb/week calorie deficit, you don't lose 1 lb/week. You might lose .9 lb/week or less. To get that 500 calorie deficit and lose that 1 lb per week, you have further reduce your calorie intake to at least -550 kcal daily.
This sucks. The way to avoid that NEAT decline is to give it a rest. Spend a day or two at maintenance each month. This way, the NEAT is tricked into thinking that the famine was brief, and it goes back to burning at the rate of abundance. Don't think of it as cheating. This is NEAT maintenance.4 -
Every week. It's just too easy on weekends. If you do alright though, you can still lose weight. For me, it stagnates a little, but I have yet to actually gain weight so a cheat day a week can't be that bad...0
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I've cut out cheating altogether unless it's a family birthday or holiday.3
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Careful with those cheat days. A full day of going hog wild can completely wipe out a whole week's deficit. Going over every once in awhile for a special occasion or whatever is no big deal. Making a frequent habit of it might be an issue, depending on how crazy you get with it.2
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If I can fit fast food and chocolate in my calorie goal (and I can), then I don't need a cheat day.2
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A few months ago I went on a very active vacation and ate whatever I wanted (like a cheat week!!) but worked out all day long doing sports and other activities. My weight didn't change that or the next week, but I came back craving many foods I'd trained myself were for special occasions only. I started eating more of them, and a month after that vacation, had gained a few lbs.
My point is that an entire day of cheating can make going back to more restrictive eating harder. The cheat day might not derail your diet, but it can set up an unhealthy binge/deprive cycle.7 -
I always have a day when I don't use my fitness pal, and that usually involves a higher calorie meal that I wouldn't eat on a normal day. I just think it gives my mind a break and gives me motivation for the next week to stay on track.1
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Elle is now divorced and sees her kids on weekends, after taking the "cheat day" to another level.
Really she is now divorced? How do you know?
Cheat days are ok as long as its a cheat meal not over do it. I think they are there to remind you how sluggish you feel right after that cheat day.0 -
"Cheating" implies things about food that I don't think are conducive to healthy eating, so no, I don't do "cheat days," but I do choose to eat at maintenance (or occasionally, on holidays, above maintenance).0
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This is one of the things I stopped doing when I started being successful.
That said, it depends on your definition of "cheat". In the OP you stated to "eat whatever you want for a day" which usually equates to eat way more than you should one day a week and erase all your hard work from the last 6 days, and no progress.1 -
necro lol- i remember this thread XD0
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Cheating includes lying, sneaking and stabbing in the back. I would never do that to myself. An intentionally undisciplined day however, is another story.1
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I tried this once. I ended up eating so many calories on my cheat day that I would undo all of my progress for the week. Some people do a cheat day where they eat at maintenance or maybe slightly above what they eat the rest of the week. I would NOT plan to eat everything/anything want through.
Also, don't pay for diet advice/plans/secrets/magic spells/pills/shams.5 -
First, remember that different things work for different people. Elle's program follows eating by MACROS, and eating this way is very specific, and can be restrictive, meaning you need to stay within certain parameters. The Cheat Day is simply that you do not have to follow those specifications for a day. She doesnt mean to go nuts and stuff yourself silly, simply that if you feel like having a hamburger or a cookie, then eat one and dont feel bad about it. Also, in her program she eats 8 times a day, cutting small amount of calories from each meal at a different rate. Due to this, her calories for the 6 days are lower each week, so the calories you intake on the 'cheat' day are not likely to hinder your total intake. And, you have heard of the plateau effect? When you do the same thing over and over, day after day, week after week, you burn out. Our body can do the same thing. Remember that her goal was to be in a body competition in 9 months, so plateauing is Very discouraging. Having a 'cheat' day helps keep your body from getting too used to the same thing over and over. Its kind of like working all week and then having a great Saturday to go places and do things.2
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Double zombie!
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I'm quite new at this but I simply can't hit my deficit goals continuously. So, in the week I stick to my target calories but at the weekend I'll eat at maintenance which is working ok so far.0
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I cheat every friday, usually pizza. Without cheat days I’d likey give up my new healthy eating lifestyle.0
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