Cheat days are a controversial topic in the world of health and weight loss. Some people swear by them, believing they help control cravings and keep you on track with diets in the long run. Others believe that they are harmful and can skew your progress. So, what is the answer? Let’s take a look at some of the benefits of a cheat day and how they can be done with a healthy approach.
What is a Cheat Day?
A cheat day is a planned or structured break from dieting. It is a day of indulgence when dieters can eat whatever they desire, disregarding all restrictions. People usually have 1 of these days per week. This helps them keep on track with their diet the other 6 days of the week. Some dieters believe they work because the day gives their mind and body a rest from disciplined eating habits.
Food consumed on cheat days tends to be high in calories, unhealthy fats, carbohydrates, and sugar. It can be any sort of addictive junk food. Depending on your preferences, this food can range from pizza, burgers, and fries to chocolate, sweets, chips, or ice cream. Practically anything that would normally be off limits in your regular calorie-controlled diet.
Are Cheat Days Helpful?
This is the big question many dieters ask. Are these cheat days actually helpful for long-term dieting? The short answer is yes when done in moderation. Too much of anything is bad for you. This saying is no different for cheat days. If they are executed with moderation and intention kept in mind, they can be very successful in terms of dieting and weight loss.
Benefits of a cheat day
- Control over cravings. Eating your favorite meals or treats on a cheat day can help prevent binge eating habits and food addiction.
- Psychological break. Sticking to a strict diet can be very draining mentally. Taking a rest day from this mentality once a week can be beneficial for your mental health.
- Motivation. Cheat days can be quite motivating. Having something to look forward to every week gives you the motivation to keep going for all the other days.
- Boost in metabolism. Some people believe that cheat days can offer a boost in metabolism. This is mainly based on the fact that, post-cheat day, there is an increase in the hormone leptin, which makes the body feel less hungry.
- Increase in energy levels. The increase in sugar levels in the body, after eating high-calorie sugar foods on a cheat day, can give a boost in energy levels This is beneficial for exercising.
Overall, these benefits make cheat days appealing to anyone who is dieting. However, it is important to remember that they work best when they are carefully planned and are done in moderation. Learn more about controlling portion sizes of food to help control your cheat day.
Will a Cheat Day Ruin My Weight Loss Results?
The effects of a cheat day on weight loss results will vary from person to person. It depends on what diet you are on and what your calorie intake is. In short, yes, a cheat day can knock back some of your progress, depending on what you consume.
For example, if you are in a deficit of 200–300 calories every day. The uncontrolled calorie day comes around, and you eat an extra 1500 calories on top of your maintenance level. Then you have completely wiped your progress from the other 6 days of the week. This can become a vicious cycle for dieters.
A single cheat day won’t ruin your weight loss results, but multiple uncontrolled cheat days can have an impact. Don’t see them as a chance to lose all self-control and binge eat. These actions can lead to serious food guilt and weight loss setbacks. It is important to do them in moderation.
If you struggle with food guilt or emotional eating, we recommend reading this article about food noise.
How Often Should You Have A Cheat Day When Trying to Lose Weight?
How often you have your cheat days will depend on your weight loss goals and level of discipline. The majority of dieters feel that 1 meal per week is enough to satisfy cravings and stay motivated. Others believe that a day of unhealthy eating every 2 weeks or so is what gives them the motivation they need to stick to the diet.
You must find your own balance that will keep you mentally satisfied without ruining your weight loss results.
Signs You Need a Cheat Meal
Some signs that may indicate you require a cheat meal are:
- Experiencing constant cravings. Indulging in a small treat or cheat snack is not going to skew your progress. This may be the small boost you need to keep going with the weight loss journey.
- Lacking motivation. There will be times throughout your journey when you want to give up. This may be a sign that you need to take a break and enjoy a meal that is not diet-focused.
- Low energy levels. If you are feeling particularly fatigued and lacking energy, you may have low sugar levels. A boat from eating something sugary could be exactly what you need.
- Plateau in weight loss. A cheat meal may actually be what your metabolism needs to kickstart your weight loss again. This is especially true if you are exercising a lot.
It is important to maintain a positive relationship with food. Don’t let food become an enemy. Of course, don’t completely throw away the diet and any progress you’ve made so far. But a cheat meal here and there isn’t going to drastically impact your results and may actually be what you need to keep up with your diet.
Healthy Cheat Meals
Now that we have reviewed the benefits and concerns around these meals, let’s take a look at some healthy cheat meal options. The word “cheat” doesn’t imply that you must eat super high-calorie, fatty fast food. You can enjoy some healthier options whilst still satisfying that craving.
- Create your own açai bowl with plenty of fresh fruit and some honey to satisfy that sweet tooth craving.
- Healthy homemade pizza with a thin crust and lots of vegetables makes for a perfect Friday night dinner.
- Make your own turkey burgers and add some fresh vegetables with a side of homemade fries.
- For that Sunday morning brunch, go for some easy-to-make protein pancakes with a sugary topping of your choice.
- Create a burrito bowl with all your favorite toppings (in moderation, of course) and some grilled chicken. The perfect lunch!
These are some very simple ideas to help you manage your healthy cheat meal days and keep you on track for achieving your weight loss goals. You should learn how to read nutritional food labels so that you can switch out certain foods for healthier alternatives. This way you can still enjoy a cheat meal but for lower calories, fat, carbohydrates, etc.
Frequently Asked Questions
Will I gain weight from one cheat day?
No. One cheat day will not lead to weight gain. If you notice an increase in your weight on the scales after a cheat day, it is likely water retention. Keep focused and get back to your diet, and you will notice your weight balances out after a few days.
How many calories can I eat on a cheat day?
There is no set number. The number of calories you eat every day depends on several factors. The recommendation is to keep your cheat day within 1000 calories of your maintenance level.
For example, if your recommended daily calorie intake is 2000 calories, then your cheat day should not exceed 3000 calories.
Should I fast after a cheat day?
It is not necessary nor healthy to fast after a cheat day. This promotes an unhealthy relationship with food and can lead to a binge-restrict cycle. Instead, you should simply revert to your normal diet the next day. Take a look at some clean eating tips that we have compiled to help you stay on track post-cheat day.
Is it good to work out on a cheat day?
Yes! There is no problem with exercising on one of these days. In fact, it can be beneficial for your workout. The extra calories provide you with more energy. Strength training or cardio makes use of these extra calories.
Does a cheat day reset your metabolism?
It can boost your metabolism. There is a rise in the leptin hormone and an increase in calorie burn. However, the effect of this is short-term and shouldn’t be used as an excuse to overeat all the time.
Incorporating Cheat Meals into Your Diet With The Spatz3
The Spatz3 adjustable gastric balloon is a revolutionary weight loss procedure. Both non-surgical and non-invasive, the gastric balloon is inserted into your stomach to suppress your appetite and lower food intake.
While the gastric balloon assists with portion control and reduction in calorie intake, integrating planned cheap meals into your new diet can help you stay on track. Allowing yourself these occasional meals or treats that you’re craving can help with your motivation and create a balance in your eating habits. This tactic, compared with the appetite-suppressing effects of the gastric balloon, can make your weight loss journey more manageable and sustainable.
