Is It Okay To Have A Cheat Day?

[admin]

Some weight loss gurus say that it’s okay to have a cheat day once a week where you throw dietary restrictions to the wind and eat whatever you want for an entire day – whether it be an biggie order of French fries from McDonald’s or a bowl of Ben and Jerry’s ice cream. The idea is that a cheat day helps to reduce some of the frustration of depriving yourself of your favorite foods and relieves the stress of constantly watching what you eat – and serves as a reward for eating healthy. Is a cheat day really a good idea if you’re trying to lose weight?

There’s nothing wrong with treating yourself – especially if you’ve been eating healthy on a consistent basis, but a cheat day has the potential to undo some of the progress you’ve worked so hard to achieve. The calories you take in on cheat day can add up fast – especially if you enjoy three full cheat meals. Even a single trip to a fast food restaurant can set you back over a thousand calories, so you could end up gaining weight from a day’s worth of cheating even if you’re eaten healthy all week. Remember, it only takes 3,500 calories to add an additional pound to your frame. Two to three meals at a fast food restaurant may be enough to do just that.

A better idea is to have a cheat meal each week instead. Most people won’t take in enough calories in a single meal to offset a week’s worth of progress - and it may actually be beneficial to have an occasional splurge. Not only does it satisfy cravings, but the additional calories can “shock” your metabolism and give it a little boost. The key is to restrict cheat meals to once a week.

On the other hand, even a cheat meal weekly has its drawbacks. The key to lifelong fitness and weight control is to enjoy eating healthy and not think of it as deprivation. If you’re not deprived, there’s no need for a cheat day or even a cheat meal. For most people, healthy food tastes better the more they stay away from “cheat” foods.

What’s the solution? If you need a cheat meal once a week, go ahead and eat one – especially if you’ve eaten healthy the rest of the week. On a cheat day, take an extra walk or do an additional fifteen minutes of cardio to help you burn those extra calories.

Even more importantly, find ways to make healthy foods taste more “indulgent” such as adding low-fat whipped cream to fresh berries or enjoying a bowl of frozen yogurt that’s low in sugar rather than a hot fudge sundae. You’ll find that when you eat healthy, unprocessed foods consistently you lose your taste for overly rich, sweet foods – and a cheat day or a cheat meal becomes less important.

By Dr. Kristie

[Jane Barr]

Dr. Kristie,

When I was in college one of my roommates taught me to use the "one desert a week" rule. It was like getting a bonus for staying on track and at the same time it kept me from feeling deprived or guilty for enjoying that delicious piece of chocolate tort. Because of this one desert a week I could stick with a healthy diet long term. Over the years I have forgotten this insight and it shows...right where I don't want it to...on my hips. Thanks for your reminder.