Cheat days are a controversial topic in the world of dieting and nutrition. On one hand, they provide a psychological and physiological break from rigid dietary restrictions. On the other hand, they can easily sabotage weight loss efforts if not carefully planned and executed. So how far apart should cheat days be scheduled in order to maximize results while still allowing some flexibility? There is no definitive answer, as factors like the specifics of the diet, individual metabolic factors, exercise regimen, and weight loss goals can all impact the ideal spacing of cheat days. However, there are some general guidelines based on expert recommendations and scientific research that provide a framework for determining the optimal cheat day frequency.
What are cheat days?
Cheat days (sometimes also called “refeed days”) are planned days on which you take a break from the rules of your diet program and eat foods that are not normally allowed. The term “cheat” is a bit of a misnomer, as these are not sneaky deviations from the diet, but rather deliberate and accountable breaks that are factored into the overall nutrition plan.
Here are some key things to know about cheat days:
– They involve eating higher amounts of carbohydrates, fats, and/or calories than permitted on regular diet days.
– Food choices may include banned foods like sweets, chips, pasta, and desserts.
– Cheat days are not “free-for-all” eating extravaganzas with no limitations. The indulgences are planned and controlled within reason.
– They can help boost leptin levels, speed up metabolism, restore glycogen, prevent adaptive thermogenesis, provide psychological relief, and prevent binging.
– Most protocols suggest scheduling a cheat day once per week or once every two weeks. The optimal frequency depends on the diet and individual factors.
Potential benefits of cheat days
Assuming they are appropriately scheduled, cheat days offer several potential benefits:
Boost leptin levels
Leptin is a hormone that regulates hunger signals. Low leptin levels are associated with increased hunger. As calorie restriction continues, leptin levels drop. Cheat days provide a spike in leptin that helps reset hormonal regulation of appetite.
Speed up metabolism
Lowering calories over time can cause adaptive thermogenesis – a metabolic slow down where the body burns fewer calories at rest to conserve energy. Cheat days may boost metabolism back up by increasing thyroid hormone output.
Restore glycogen levels
Depleting glycogen through carb restriction can negatively impact workout performance and energy levels. Periodic carb refeeds on cheat days replenish glycogen stores.
Prevent adaptive thermogenesis
Occasionally eating at maintenance or surplus levels during cheat days can prevent the metabolic adaptation to weight loss diets whereby the body conserves energy by reducing NEAT (non-exercise activity thermogenesis).
Provide psychological relief
Rigid dieting can be mentally taxing. Cheat days provide a mental break and allow you to temporarily enjoy forbidden foods. This supports long-term compliance.
Prevent binging
Depriving yourself of cravings for too long can lead to binge eating. Strategic cheat meals satisfy cravings and prevent reactive binging on unhealthy foods.
Potential drawbacks of cheat days
While cheat days can be beneficial, they also come with some potential drawbacks to consider:
May cause weight gain
Consuming significant calories above your needs, especially from high-calorie foods, can lead to fat gain rather than loss on cheat days. This defeats the purpose of dieting.
Can trigger overeating
After restricting foods for so long, it’s easy to overindulge on cheat days, driving up calorie intake to far beyond your needs. This hinders fat loss.
May spike insulin
Eating high-carb, high-calorie foods on cheat days can cause sharp spikes in blood sugar and insulin. This can mitigate fat burning.
Can stimulate cravings
Tasting forbidden foods may intensify cravings for those foods, making it harder to stick to the diet on regular days.
May cause GI issues
Suddenly eating foods you haven’t eaten in a while can cause gastrointestinal distress like bloating, gas, and stomach pain.
Can induce negative feelings
Feelings of guilt may arise after overdoing it on cheat days, especially if weight gain occurs. This can impact motivation and self-esteem.
Factors impacting ideal cheat day frequency
There is no universal ideal for the spacing of cheat days. Several factors come into play when customizing cheat day frequency:
Type of diet
– Ketogenic diets: 1-2 times per month due to carb restriction
– Low carb diets: 1 cheat day per week
– Intermittent fasting: Varies based on regimen
– Calorie restriction diets: 1 cheat day per week typically
Rate of fat loss
– Slow rate of loss: Cheat more frequently – 1 per week
– Aggressive fat loss: Cheat less frequently – every 10-14 days
Exercise regimen
– Training 6x per week: Replenish glycogen weekly
– Training 3x per week: Cheat every 10-14 days
– No exercise: Limit cheat frequency
Individual factors
– Leptin sensitivity: Cheat more frequently
– Metabolic rate: Cheat more frequently with faster metabolism
– Cravings & hunger: Cheat more frequently if cravings are intense
– Binge tendencies: Cheat less frequently – once every 2 weeks
Proximity to goal
– Far from goal: Cheat more liberally
– Near goal: Reduce cheat frequency
In general, the more restricted the diet, the faster the rate of fat loss, and the more active the person, the more frequently cheat days should occur.Closer to goal weight, cheat days should be spaced farther apart.
Guidelines for timing cheat days
In addition to frequency, the specific day of the week chosen for cheat days matters:
– Schedule cheat days when you have time to prepare indulgent meals
– Avoid scheduling cheat days on days with tempting social events
– Separate cheat days from very physically demanding workout days
– Allow 2-3 regular diet days between cheat days for best fat loss
– Avoid back-to-back cheat days which can excessively raise calories
– Consider timing cheat days around your menstrual cycle if you are female
Many people schedule cheat days on the weekends since this is when they have the most free time for leisurely food preparation and enjoyment. However, the best calendar day depends on individual factors like your social and workout schedules.
Making the most of cheat days
To maximize the benefits and minimize adverse effects of cheat days:
– Do not perceive cheat days as a license to eat whatever you want in unlimited quantities. Still practice moderation and stop eating when satisfied not overly full.
– Focus your calories on enjoyable foods you crave, not just high-calorie junk foods.
– Balance indulgences with some nutritious choices like fruits and vegetables.
– Drink plenty of water to avoid dehydration from high-carb foods.
– Increase calories gradually from regular days into your cheat day rather than shocking your system with extremely high calories all at once.
– Return to your regular diet plan the next day – don’t let one cheat day turn into a cheat weekend.
– Track calories/macronutrients to gain awareness of consumption.
– Keep workouts consistent with your normal routine to burn extra calories.
– If concerned about weight gain, consider a modified carb refeed rather than a free-for-all cheat day.
Signs your cheat days may be sabotaging your diet
Cheat days are meant to complement and enhance a diet when used judiciously. However, if they are not carefully planned, portion-controlled, and spaced appropriately, cheat days can actually undermine weight loss progress. Signs your cheat days may be doing more harm than good:
– You frequently gain 2+ lbs after cheat days
– It takes 3 or more days to lose the cheat day weight gain
– You experience intense cravings and hunger after cheat days
– Regular diet days feel overly restrictive compared to cravings on cheat days
– You often eat far beyond the maintenance calorie level on cheat days
– You lose control and end up unintentionally binging on cheat days
– Cheat foods are not satisfying and you feel unsatisfied or guilty afterwards
– You lose motivation after cheat days and struggle to get back on track
If you identify with several of these issues, it may be worth reevaluating your approach to cheat days. You might try spacing them further apart, planning more structured meals versus a free-for-all, creating a modified refeed plan, or replacing cheat days with cheat meals.
Should you have cheat days?
While cheat days can certainly be incorporated into a healthy diet regimen for many people, they are not mandatory. You may be able to achieve great fat loss results without regularly scheduled cheat days for several reasons:
– You function fine both physically and mentally without free meals.
– You don’t experience intense cravings that require indulgence.
– Your energy and workout performance remain high across your diet.
– You prefer consistency with your food choices from day to day.
– Your diet is more flexible or moderate in nature rather than highly restrictive.
– You experience unfavorable effects like weight gain, cravings, or guilt after cheat days.
Assess your own needs and tendencies to decide if fully dedicated cheat days are an appropriate strategy to complement your diet or if you might be better off with a more streamlined consistent approach.
Conclusion
Finding the ideal spacing between cheat days requires some trial and error based on the specific diet plan, progress rate, exercise program, body responses, and personal preferences. While every 7-14 days is a good starting point, you may need to adjust this frequency up or down to match your needs and peaks and valleys in your motivation levels. Pay close attention to how you feel physically and emotionally in response to cheat days at varying intervals. This will allow you to hone in on the optimal balance that keeps you satisfied and motivated without derailing your weight loss. With the right cheat day rhythm, you can boost leptin, restore glycogen, satisfy cravings, and prevent metabolic adaptation while still losing fat.