People following strict diets often cut out a lot of foods in an attempt to lose weight and be healthier. Stopping your favorite foods cold turkey can be quite a challenge, especially when cravings kick in.
To prevent feeling deprived the idea of a cheat day has emerged. This is typically one day per week or a few days per month when forbidden foods can be consumed. The belief is that a cheat day builds willpower and acts as a reward for following such a strict diet the majority of the time.
One study published in the International Journal of Obesity found participants who took small breaks in their diet kept more weight off over a longer period of time compared to participants who dieted continuously.
While a cheat day makes sense on paper, the reality is that it is very easy to go overboard. One cheat meal can easily turn into an entire cheat weekend and derail all the progress made during the week. In reality, portion control even on cheat days matters greatly.
In order for a nutrition plan to be successful it should be a routine you can stick with long term. State of mind and personality plays a big role too. Some people’s personalities allow them to eat treats in moderation, while others need an all-or-nothing approach to be successful. Understanding the type of mindset, personality, and will-power you have can help you decide if a cheat day is going to help you or not.
If you do believe a cheat day will help you, plan out your indulgence ahead of time. Have a game plan, stick to your portion size, and avoid going overboard. It’s all about self-control and staying on track the majority of the time.
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