Cheat day

I think cheat weeks work a lot better than cheat days for jump starting weight loss, but if you can't even stand a day, I doubt you'll be able to do a week.

When we say to up your calorie intake, we don't mean to gorge on junk. I was stuck on a plateau recently, so I upped my calories from 1200 to 1360. I still ate pretty much the same foods, just added a few more items. It helped!! I am no longer on the plateau. :bigsmile:

Remember, increasing caloric intake to boost metabolism is not a cheat. It's a different caloric approach. Make sure on days like this you're eating healthy, calorie dense foods to boost your calories without over eating. I like protein shakes to put me over. Tonight, for example, I used 1 scoop of protein powder, 1 cup of milk, 2 tbsp. of sunflower seed butter, and 1 tbsp. of honey. A few ice cubs and I have a 470 calorie shake; not a lot by volume but calorie dense and a great post exercise snack.

I have 1 day that I have whatever, but I go back to eat healthy by the next day.

My losing has been stalled out so I followed the advice that many others have put out about upping calories for a day to jump start the metabolism. Today was the day. I did not go massively over but did add a few (hundred) extra calories to my normal amount. I gotta say I feel horrid. I feel like all the work I've done and the amount I've lost has all been ruined because I went over my calorie allowance. My stomach feels over stuffed and I feel kinda cruddy. Is this normal? How soon will I know if this was a good idea because right now I'm not feeling that way? Is this normal? I thought having a cheat day would be fun but it kinda sucks.

This is normal and very very much recommended. When you stay in a deficit for to long your body goes into starvation mode. It begins to store fat. Do 2-3 days of +100-300 calories then go back. If that doesn't work then add an additional day. That should do it. You will feel bloated because you are not used to it. You can use GOOD FATS (poly/mono) to add the calories and not feel so full. Fat is not bad if used properly. Fat does not turn to fat. Calories turn to fat.

You are not undoing anything unless you start eating chocolate pies before bed. You are actually filling your muscles glycogen stores (used for fueling resistance training). So the next days workout should be a great one and give it your all.

Relax. It's not that big of a deal. This is a normal process in cycling your calories. Learn it and master it. Put this in your bag of fitness tricks for the future. You are not empowered. Go forth and BURN THE FAT!

J

I think as long as you eat healthy its ok. I have a cheat day about twice a week. I don't eat cookies and doughnuts but exta veggies, fruit, etc. Even if you do have the cookies each day is a new day.

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