Lifestyle Ideas

Cheat Days and Cheat Meals They Are Good for Weight Loss

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Cheat days are popular among fitness enthusiasts. You follow a strict diet for a week, except for one day when you allow yourself to eat whatever your heart desires. Hamburgers, pizza, ice cream, chocolate, soft drinks, alcohol… on this day, you can eat anything you want. But are cheat days (or repeat days) really a good thing if you want to lose weight?

WHAT IS THE DIFFERENCE BETWEEN CHEAT MEALS AND CHEAT DAYS?

You need to decide how much you want to spend:

Scam days: pizza for breakfast, ice cream for lunch and hamburgers with fries for dinner? On a scam day, you can eat whatever you want. The appearance of this day depends entirely on them: some devour everything they can get. You can consume twice as many calories as on a normal day. Others choose a less extreme option and increase their daily calorie intake through healthy high-calorie foods.
Cheat food: Another option is to use cheat food. The idea here is that if you eat something that is not included in your prescribed diet (usually junk food), you should eat healthy food throughout the day, except for one meal.

THE BODILY CONSEQUENCES OF THE DAYS OF DECEPTION

The theory is that cheat days increase leptin production and speed up metabolism. This, in turn, should lead to your body burning more calories after overeating. Leptin is a peptide hormone (consisting of chains of amino acids) that is secreted by the body’s fat cells and controls hunger and satiety. However, the extent to which leptin controls body weight remains a matter of debate among scientists. The question of whether leptin production actually increases after a day of feeding or re-feeding is still under study. It is believed that overeating stimulates the metabolism in the body by no more than 3-10% (for a maximum of 24 hours).

If you have been following a strict diet for a long time, the glycogen reserves in your muscles may be quite limited. This can cause you to become fatigued more quickly and affect your performance. A deceptive meal or day can help replenish your glycogen stores by increasing the amount of calories and carbohydrates consumed. This can give you the energy you need for intense workouts; but of course, if you overdo it on your cheat day, you may fall a little short of your weight loss goals.

PSYCHOLOGICAL CONSEQUENCES OF THE DAYS OF DECEPTION

Cheat days or re-submission days can have both positive and negative effects on the human mind. It depends on what kind of person you are: many people believe that regular cheat days help them to follow a strict diet. On other days, it will be easier for you to get rid of cravings.

However, for other people, overeating can do more harm than good. They eat so much during their cheat days that they feel guilty afterwards. Or the only thing you can think about is your next day dedicated to cheating, instead of focusing on healthy eating in general. This is definitely unhealthy and can eventually lead to an eating disorder.


SO, ARE YOU SURE YOU CHEAT REGULARLY?

It doesn’t matter if you relax from time to time and indulge in what you died for. There should be room for casual enjoyment in your diet, even if you’re trying to lose weight. In any case, we’re not big fans of restrictive diets, and we definitely don’t recommend planning regular days when you eat everything you can get your hands on. What happens at the end of the day? You have eaten several thousand calories, you are full of guilt, you feel bloated and maybe even a slight stomach ailment. Doesn’t sound like a lot of fun, does it? Cheat dishes will probably be better and healthier.

It should be noted that people with diabetes, high cholesterol or blood pressure should be especially careful. Even small treats can have serious negative consequences for your health.

OUR ADVICE: KEEP A FOOD DIARY

Do you want ice cream? So treat yourself to something! In any healthy eating plan, there should be a place for your favorite dishes. With food tracking, you can easily plan your little treats: write down today’s ice cream in your food diary in the morning. This way you will know how many calories you need to cut during the day without exceeding your goal. The secret is to have everything in moderation.

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