{"id":29336,"date":"2014-06-25T07:15:19","date_gmt":"2014-06-25T11:15:19","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=29336"},"modified":"2021-05-13T09:01:25","modified_gmt":"2021-05-13T13:01:25","slug":"pros-and-cons-cheat-day-diet","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/pros-and-cons-cheat-day-diet\/","title":{"rendered":"The Pros and Cons of Cheat Days"},"content":{"rendered":"
\"Cheat
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Cupcakes, ice cream<\/a>, brownies \u2014 all treats you might not expect to find on your average healthy eater\u2019s food log. However, for one eagerly anticipated day during the week or month, these no-no\u2019s become the indulgences of choice for many of even the strictest dieters. \u201cCheat days,\u201d or planned days of nutritional splurges, have become increasingly popular as a way for health-conscious individuals to enjoy their favorite foods without the guilt. The treats are seen as a way to keep spirits high and help dieters maintain adherence during the week. <\/p>\n

But, is this \u201ccheating\u201d really beneficial in the long run? And if so, is it possible to \u201ccheat\u201d without feeling the effects or seeing them on the scale? We consulted with the experts to help you decide if you should bend the dietary rules occasionally and how to do it appropriately.<\/p>\n

The Benefits of Cheating<\/b><\/h3>\n

Cheat days are often thought of as being strictly a mind-booster. Days and weeks of eating nothing but grilled chicken and vegetables<\/a> can wear down even the most dedicated of individuals. Joe Vennare, fitness entrepreneur and creator of Hybrid Athlete<\/a>, uses cheat days as \u201ca reward for hard work in the gym and adherence in the kitchen.\u201d However, there\u2019s research to suggest<\/a> that periodic, planned splurges could do more than just bolster your mental fortitude. There are physiological advantages as well.<\/p>\n

One of the primary benefits of cheat days is their effect on leptin levels in the body. Leptin<\/a> is a hormone secreted by fat cells that is key to maintaining energy balance in the body. When leptin levels reach a certain threshold, it signals to the brain that you have sufficient energy stored, allowing you to push away from the table when you\u2019ve had enough. However, when leptin levels drop, hunger signals go through the roof, often resulting in overeating. The trickiest part? Caloric restriction<\/a> has been shown to cause a drop in leptin levels, and so decreasing caloric intake for prolonged periods of time can lead to a greater potential for uncontrolled binging down the road. According to some research, upticks in eating, specifically with carbohydrates, could help to stave off<\/a> decreasing leptin levels and prevent mindless noshing.<\/p>\n

Caloric restriction has also been shown to have an effect on thyroid hormones<\/a>, specifically T3<\/sub>. Thyroid hormones play many roles in the body, including regulating metabolic rate (how many calories you burn during the day) and growth in various systems of the body (like bones). Limiting your caloric intake<\/a> can cause a decrease<\/a> in T3<\/sub> levels in the body, resulting in lower thyroid hormone production and a decrease in metabolic rate<\/a>. Not exactly the adaptation you want to occur when you\u2019re trying to lose weight.<\/p>\n

Cheating <\/b>\u2014 A Slippery Slope?<\/b><\/h3>\n

\u201cGiven our truly non-intuitive and hyper-caloric, hyper-palatable food environment, it\u2019s easy with a cheat day, and even a single cheat meal, to blow multiple days\u2019 worth of effort right out of the water.\u201d<\/p><\/blockquote>\n

It turns out that periodic overfeeding can have some beneficial effects on hormone production and metabolism, but what about the psychological effects of splurging? Dr. Yoni Freedhoff<\/a>, author and Assistant Professor at the University of Ottawa, acknowledges that cheat days can be beneficial for certain individuals. \u201cIf there are folks out there for whom cheat meals and days allow them to live lives that they feel are both sustainable and enjoyable, and those same folks are happy with their health and weight, I certainly wouldn\u2019t tell them to stop,\u201d says Dr. Freedhoff. Indeed, cheat days do offer a mental reprieve for some individuals that spend the rest of their week counting calories or macros<\/a> and saying \u201cno\u201d to the tub of ice cream in the freezer. However, \u201csustainable\u201d might be the crucial word.<\/p>\n

As Dr. Melanie Greenberg<\/a>, PhD, a clinical psychologist in Mill Valley, CA, explains, \u201cUltimately, you have to find something that will work for [the long-run]. It\u2019s not what you can do \u2014 it\u2019s what you can keep up.\u201d That means if you\u2019re relying on periodic indulgences to carry you through the week, your dietary approach may not be sustainable in the long run. The goal isn\u2019t to eat perfectly all week then have your conscience turn a blind eye while you clear the buffet table on Saturday night.<\/p>\n

Vennare adds that cheat days can occasionally do more harm than good. \u201cSome people can’t make the switch from healthy to unhealthy. Once they get a taste of sweets, they binge and can’t go back<\/a>. It throws off their entire diet plan, serving as a setback instead of a small break from the rules,\u201d he explained.<\/p>\n

The damage can even extend beyond the meal itself, Dr. Greenberg says. Also known as The Abstinence-Violation Effect<\/a>, some individuals can feel an overall loss of control after going off the deep-end. Smokers, for example, who may have gone weeks without a cigarette could fall back into a habit after just one slip-up. By the same token, a cheat meal may turn into a cheat week \u2014 or worse, a cheat month<\/a> \u2014 for dieters that push too hard. For this reason, it\u2019s important to set sound guidelines for your cheat days to get the maximum psychological and physiological benefits without the adverse effects.<\/p>\n

\"Cheat
Photo: Pond5<\/a><\/figcaption><\/figure>\n

How to Make Cheating Work for You<\/b><\/h3>\n

Periodic high-calorie splurges can be beneficial both mentally and physically, but we\u2019ve also seen how they can lead down a slippery slope and have lasting effects. For this reason, it\u2019s important to observe the rules of moderation even when placing one foot off the diet wagon. According to Dr. Freedhoff, \u201cGiven our truly non-intuitive and hyper-caloric, hyper-palatable food environment, it\u2019s easy with a cheat day, and even a single cheat meal, to blow multiple days\u2019 worth of effort right out of the water.\u201d<\/p>\n

While straddling the fine line between self-control and dietary freedom can be hard, following these rules will allow you to indulge without sliding backwards on your diet and exercise regimen:<\/p>\n

Don<\/b>\u2019t cheat too frequently. <\/b>Having a nightly binge on ice cream and donuts doesn\u2019t necessarily qualify as a cheat meal so much as a bad habit. Although cheat meals can be beneficial, spread them out through a month. Dr. Greenberg also indicates that the frequency of splurges can change depending on where you are in relation to your goal. Someone closer to their maintenance weight may be able to splurge more often than someone just starting a diet.<\/p>\n

Plan around special occasions. <\/b>Weddings, birthdays and other celebrations are infamously difficult for those watching what they eat. The high levels of excitement are often matched by high-calorie food and drinks. For this reason, Dr. Greenberg advises individuals to have planned cheat meals during special events. For example, if you find yourself a wedding, it\u2019s OK to allow yourself to eat whatever is being served. However, limit yourself to one plate rather than adopting an all-you-can-eat mindset. According to Dr. Greenberg, it\u2019s all about allowing some freedom without going overboard.<\/p>\n

If possible, cheat on a big training day. <\/b>While Vennare doesn\u2019t have many guidelines for his clients as far as cheat days go, his one \u201crule\u201d is to make an attempt to prelude a cheat meal with a big workout. \u201cIf you’re going to cheat, go for it and go big. The only recommendation I make is that they do it on a big training day. After their workout I suggest a meal that is high in protein, but no limit on carbs. After that, there are no rules,\u201d says Vennare.<\/p>\n

Don<\/b>\u2019t succumb to guilt. <\/b>Like the Abstinence-Violation Effect mentioned above, once you slip up and overindulge, it\u2019s easy to completely fall off the wagon. However, one little hiccup isn\u2019t indicative of failure. According to Dr. Greenberg, \u201cWhen people have a bad day and fall off the rails, they need to just get back on track the next day.\u201d<\/p>\n

Do you have a set cheat day during the week? What are your favorite nutritional splurges? How do you limit yourself so you don<\/i>\u2019<\/i>t over-indulge?<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Need a break from a strict nutrition plan? Find out how planned splurges may benefit your mind and body and how to incorporate cheat days into your otherwise-healthy diet. <\/p>\n","protected":false},"author":4,"featured_media":29430,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,18],"tags":[41,51,104,71,341,344,285],"class_list":["post-29336","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-weight-loss","tag-diets","tag-food-choices","tag-goals","tag-nutrition","tag-tax1living-well","tag-tax2sports-nutrition","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29336","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=29336"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29336\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/29430"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=29336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=29336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=29336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}