Many dieters include a cheat day in their week. While I don’t support depriving yourself, having a scheduled cheat day can do more harm than good and end up negating the work done the rest of the week. I know many of you won’t agree with this philosophy but let me explain my logic:
1. Cheat days don’t allow your body to adapt completely. For many people who aren’t used to eating vegetables on a regular basis, it may take a little bit to acquire the taste of veggies. If you’re reminding your taste buds of how good that processed cake and macaroni and cheese is, your taste buds will have a hard time adapting and you’ll continue craving the foods you’ve always eaten. Changing your standard diet can be a huge adjustment for some people and takes time. Certain addictions (to sugar, for example) are hard to overcome and can’t be done if you continue to feed it, even if it’s just a little bit.
2. Cheat days require harder work throughout the week. As an example, say you are trying to lose one pound a week, which is a reasonable and practical goal. You would need to create a deficit of 500 calories each day of the week. Allowing one cheat day would mean that you need a deficit of 583 calories for 6 days and consume only the amount of calories you need on the 7th day with no extra. However, if you have an extra 1000 calories on your cheat day, you would need to create a deficit of 750 calories a day to lose one pound a week. An extra 1000 calories on a cheat day is a conservative estimate which leads to my next reason.
3. Cheats days often lead to binge eating. Depriving yourself all week in anticipation of a cheat day can easily lead to binge eating and consuming an excessive amount of calories. For some people, a cheat day can mean reverting to old eating habits that caused the weight gain in the first place. Eating 3000 calories can result in most of the work from the rest of the week being cancelled out. Is it worth that?
4. Cheat days can lead to guilt. After working hard all week to watch what you eat, splurging all day can lead to guilt. It may may you feel good at the time but likely won’t feel good after the fact. An occasional indulgence won’t blow all of your work and is easy to recover from and get back on track.
5. Cheat foods aren’t good for you. You’ve worked so hard all week to make good choices so why would you intentionally blow it in one day and eat all the foods that aren’t good for you, make you feel sluggish, and don’t fuel your body? While it is definitely better to only eat junk once a week, it’s still better to eat it less than that or not at all.
So am I saying you can never indulge in a cheat day or cheat meal? Absolutely not! Instead of having a specific cheat day each week, trying a balanced approach to cheat meals. Planning ahead and leaving a little room to indulge is a healthy and practical way to approach weight loss. If you know you’ll be going out to dinner with friends one night, look ahead at the menu if possible and decide what to order. Adjust your choices in the days before that if you are able to do so and allow yourself to enjoy that evening without guilt. Doing this night after night won’t help you lose weight, but occasionally is fine and won’t sabotage your weight loss goals. It’s important to remember that successful weight loss requires dedication, commitment and focus.
How do you feel about cheat days or meals? Do you think cheat days help or hinder weight loss efforts?
Robin masshole mommy says
Cheat days are actually really good for my diet. It allows me a chance to eat the food I normally wouldn’t eat and plus it gives my metabolism a kick in the butt and I always end up having a really great weight-loss immediately following my cheat day.
Stacie @ Divine Lifestyle says
This is a great article. I’ve read differing opinions on cheat days. What you’re saying makes total sense.
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Christy Maurer says
These are some really good things to think about. I think that as long as you adjust your calories the days before and after a day you know you’ll be eating a lot, you can indulge a little!
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April Mims says
I completely agree – a well-balanced approach really works well!
Nancy (@spiffykerms) says
I dislike that you’re chatting about how cheat days are bad. When I was on paleo when I was part of the CrossFit Box we were allowe cheat days (did I do it? No) But I do regret NOT cheating because I was judging myself and others for not eating healthy 100% of the time. And that’s just wrong in my opinion. I don’t think anyone should ever feel bad about snacking a little during their diet or lifestyle change.
April Mims says
Cheat days CAN be bad for some people and really sabotage their efforts. While some people do well with a cheat day, it hurts some people’s efforts. These are just some things to consider when deciding if you should have a cheat day or not. The occasional cheat day is a nice treat for me but for some people it can totally derail the work they have put in and it’s not worth it for them.
Ourfamilyworld says
This is true and it makes sense. If you really want to be successful, you should just stick to your diet.
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Winter White says
I think I’ve tried nearly every fad diet on the planet and I couldn’t agree more with you. At the risk of sounding cliche it really is about changing your lifestyle. I find that my best results were when I incorporated them in a practical way and not all at once.
Maria says
I actually do not believe in strict dieting. Everything is moderation and a regular fitness routine is key in maintaining my healthy lifestyle.
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Chubskulit Rose says
Uh-oh, I am guilty of this. Sometimes, I fall into this category of giving myself a “cheat-day” lol. Thanks for the great reminder.
Dawn McAlexander says
I have cheat days all the time when I diet. It helps me get full on those days and it helps me feel more willing to stick with the diet. I don’t see anything wrong with cheat days personally. But, that’s just my opinion.
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Sandy KS says
I appreciate you being candid about how bad cheat days really can be for someone. Most people think sticking to a diet is all about losing weight. However, there are many people who have to stick to a diet otherwise it can cause them their life. It is much more than dieting.
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touristmeetstraveler says
A cheat day is not smart at all, but a cheat meal is fine as long as it fits into your macro-nutrients and makes sense. You do not have to go over board and harm your diet.
Liz Mays says
I can see how a cheat day would lead to binge eating. That can be a habit that leads into a dangerous eating disorder.
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desirae young says
As bad as they are, they are good for me too LOL! I find that if I allow myself to have a cheat meal every once in a while I am more prone to sticking to eating healthy.
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lisa says
I don’t believe in cheat days. It’s all about moderation. If I feel like having a cookie, I have a cookie. I eat well almost all of the time, but I’m not one to say no to chocolate birthday cake either!
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Crystal Green says
You bring up some very valid points concerning cheat days. I know when I try to have one I always end up paying for even more than I would have had I just enduring the craving spike.
Uplifting Families says
I have counted calories and lost weight before. It works great if you follow the plan. I would try to eat within my realm 95% of the time. The other 5% were for small splurges. I think one cheat meal every few weeks won’t hurt you. Just remember everything in moderation. If you want cake, have one bite and not a full piece.
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Ann Bacciaglia says
I like the idea of a cheat day. I just do not think it would be the best way for me to diet. I know i would end up binge eating on my cheat days.
Jamela Porter says
Cheat days are bad for me because they turn into a cheat week then a cheat month lol.
CourtneyLynne says
Not gunna lie, cheat days make me feel horrible! Like my body hates me when I eat things I normally don’t. I know we all need a cheat day every once in awhile, but ughh… The recovery part sucks lol
Digna says
Great tips. My hubby lost over 85 pounds, diet and exercise. He rarely took a day off until he reached his goal. I’m very proud of him.
Tami says
What if every day is a cheat day? Seriously, these reasons you gave should be enough for me to start eating healthier.
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HilLesha says
I agree with you that cheat day is never a good idea. It is the easiest and most surefire way to lose motivation.
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Neha Sultan says
I consider cheat good foe me and include it in my diet every 2 weeks. I have tendency to crave for junk or sweets and if I am strict diet forever I personally will not be able to keep up. SO for me it works but I also agree with your point that it may not work for everyone. Like you cannot have 2-3 cheat days in 7-10 days as you will not be able work it off probably, Depends on how your body adjusts.
Elizaveta Hesketh says
You are right about the cheat days! I also think they are evil, and only stear you off your course! It is best to try to stick to your diet as best you can, and stay away from those bad for you products, especially carbs.
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Rosey says
I’m all for moderation, but cheat days really don’t give a lot of benefits, do they? Plus you feel better when you’re not cheating.
Michelle @ Dishes and Dust Bunnies says
When I was dieting, I found that if I had a cheat meal I would be completely thrown off course. For me it works better to just keep going with my new habits rather than have a cheat meal.
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April G says
Although in general, my diet is horrendous, especially since I’m home all day with the kids, when I’m on, I don’t really indulge in a cheat day or meal. Often I’ll opt for just a snack outside the norm, a piee a cake, but small, not indulgent.
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becka says
This is very true but some days it just happens. I do so well and then the stress eating wreaks it.
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Krystal says
I’m definitely someone who believes in everything in moderation. If you eat right with a little splurge here and there – you’re on the right path!
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