You Ask: Is it okay to have cheat days on my diet plan?
Our Answer: Not really, but sometimes you can with some restrictions and self-restraint.
What are the cons of cheat days?
Think about the term "cheat days," who are you cheating? The answer is yourself.
Do you want to keep eating foods that you crave? How is that going to help you reduce the craving?
About 2,000 calories per day for the average person helps maintain weight, and about 1,500 calories per day in a weight loss program will help you lose about a pound per week. If you eat 2000-3000 calories in one day, you could throw your whole weight loss work off the rails. Cheat days take you out of the fat burn you need to lose weight.
Predictably you will continually lose weight each week by staying in fat burn and not falling out with a cheat day. You will lose 1-2 days of weight loss when you cheat on your diet.
What are the pros of cheat days?
Indulging (not binging) can be a reward if you do it within reason. If you have a small piece of cake at a party at a special event, that won't ruin your weight loss. You shouldn't have a pint of ice cream with syrup. That is not a good idea.
If you want to splurge a bit, do it, but how do you plan to burn some of the extra calories off with exercise?
Take advantage of the “3 bite rule”. Enjoy 3 bites and walk away or throw away.
Fix your portions of a “treat”. Do not let someone else choose your food portion for you.
Do you know how many calories you consumed when you indulged and how much exercise or activity to burn the calories?
If you plan a schedule of cheat days, you create a blueprint for long-term weight loss/maintenance failure.
RxHealthyHabits Recommends:
We love this rule from the Cleveland Clinic Article (see reference)
To maintain health eat healthy food 80 percent of the time, and allow yourself 20 percent wiggle room (practicing portion control).
To improve health, eat healthy foods 90 percent of the time, and allow yourself 10 percent wiggle room.
Parting wisdom:
You cannot go on a crazy binge on a cheat day. However, in the long run, you will find the 80/20 or 90/10 shown above is a good template for lifelong healthy eating and weight management.
Reference:
Cleveland Clinic
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