Cheat day/meal-Questions

Hi all, I have some questions about cheat meals...

1) Do you usually do a cheat meal or a whole cheat day? 

2) When you have a cheat meal, do you not count at all?  And do this knowing you are probably going to go way over your calorie count?

or do you "not count" but really you are counting it in your head and either making yourself feel guilty or scheming on how to not eat as much the next day?

I have been doing really well the past 2 weeks but am having desires to eat a bunch of food and I am not sure if I am going to make something backfire by holding back too much or should I just learn to have better restraint.   The other hard part is that today is my exercise rest day so I have less calories to work with already....

you can try to eat a small amount of something you like. I aim for 1500 calories a day and ended up eating 1775 yesterday because I wanted some dark chocolate. I don't ever give myself cheat days, but I sometimes have them on accident... Like I'll be doing very good all throughout the day, then my boyfriend will tell me we were invited out to dinner and I'm already at my calorie limit for the day... so I just eat a small amount of what I want and then try to work it off the next day.

i agree with auralay..well kind of..i believe in cheating EVERY SINGLE DAY but to me it's not cheating...it's just fitting your indulgences into your normal meals. Then on one day a week or so, you can increase your calories by a couple hundred to allow for a larger than usual treat. so maybe an extra 300 or so for that regular slice of cheesecake as opposed to the baby sliver. does that make sense? cheat days can be beneficial because it gives you something to look forward to but on the flip side it can turn into a binge...easily. so, i hope this helps a bit =)

As I don't eat out all that often I treat dining out as 'off the record'...  and I really don't count the calories because I think a) it's impossible and b) it spoils the whole enjoyment of the occasion.  However, that doesn't mean barging into a restaurant, acting like it's my last meal on earth and eating everything in sight    That would just be stupid and would mean I'd learned nothing.  I probably eat a little more lightly in the run up to a meal out so the net effect is not so terrible.   Means I've maintained a healthy weight for several years so I'm happy with the strategy.

DO NOT have an entire "cheat day".. depending on how you plan to cheat could undo all of your progress from the prior work, and may coaxe you back into old ways

it's disturbing how one cheat day can add up... say you go out for dinner (most entrees are HUGE and full of hidden fats, sugars, and sauces), and you have the dinner rolls (empty carbs, calories, and butter!) then you have an appetiser (most are very high cal) and you have wine on the side (thats about 100cal a glass of pure sugar) then dessert (more sugar and fat) then you go have some drinks with your friends (150cal per beer, 160cal per cooler, 70cal per ounce of vodka, 300cal for a martini, and dont forget those fruity mixed drinks which can go up to 600cal)... and before you know it you've consumed THOUSANDS of calories in one night alone, not even counting the day calories... how long will you have to workout to burn that off? umm A LOT!

have one cheat MEAL a 1-2 times a week to keep your sanity, but don't overdo it... if you choose lasagne or pizza then have a small peice, with salad and steamed veggies on the side... if you choose to have a cheat dessert instead of a meal, then have ONE SMALL peice, eat slowly and savor it with coffee/tea

and everyday "treat" yourself to something that you really enjoy but is still healthy... personally I love oatmeal pancakes, so I look forward to them every morning.. normal pancakes are on the "naughty list" but these are full of good carbs, fibre, and protein and they also keep me very satisfied and prevent cravings.. and since they are healthy pancakes it's like doing something "bad" but good at the same time... 'have your cake and eat it too' type deal!

so ask yourself are those 2 minutes it takes to eat that cookie really worth all your hard work?  

I like to have a whole cheat day.  Usually a saturday when I can go drinking and order some reckless chinese delivery later that night.  Seeing all the calories in the alcohol and General Tzo chicken is painful, but I try to work out the mornings I have a cheat day.  And you shouldn't feel guilty about it.  We are all human, and there are some things in life that should be enjoyed, like crab rangoons :)

Original Post by carmenxox:

DO NOT have an entire "cheat day".. depending on how you plan to cheat could undo all of your progress from the prior work, and may coaxe you back into old ways

it's disturbing how one cheat day can add up... say you go out for dinner (most entrees are HUGE and full of hidden fats, sugars, and sauces), and you have the dinner rolls (empty carbs, calories, and butter!) then you have an appetiser (most are very high cal) and you have wine on the side (thats about 100cal a glass of pure sugar) then dessert (more sugar and fat) then you go have some drinks with your friends (150cal per beer, 160cal per cooler, 70cal per ounce of vodka, 300cal for a martini, and dont forget those fruity mixed drinks which can go up to 600cal)... and before you know it you've consumed THOUSANDS of calories in one night alone, not even counting the day calories... how long will you have to workout to burn that off? umm A LOT!

have one cheat MEAL a 1-2 times a week to keep your sanity, but don't overdo it... if you choose lasagne or pizza then have a small peice, with salad and steamed veggies on the side... if you choose to have a cheat dessert instead of a meal, then have ONE SMALL peice, eat slowly and savor it with coffee/tea

Hmm... a small piece of pizza with salad counts as a cheat meal? I thought that was a normal meal! I have Sunday as my cheat day and yes I do take the whole day "off", and I don't count any of it. That said, my breakfast is usually healthy and most of the extra calories are from alcohol. I think it's important to remember that there's more to life than counting calories. Having one day a week to eat what you like can be refreshing, revitalising, even humanising. It's nice to be able to eat what everyone else is and enjoy socialising without worrying. If you eat well 6 days a week, you can still maintain a very healthy lifestyle and body.

1) Cheat day. It's so much easier to start afresh on a new dawn.

2) I inevitably count, because I already know what's in the meal, but I try not to let it bother me.

Don't feel bad, cheat days are sometimes necessary to keep you sane.

I would also advise you to be wary of the sentiment in carmenxox's reply. Considering that running the mouse over her icon produces a pro-ana motto, and her entire post smacks of pro-ana vocabulary and tone, this is NOT good, unbiased advice, no matter how much it may sound like it. I'm not trying to get personal, just saying that diet can sometimes brush up against the thin line that divides it from disordered eating mentality.

In other words, don't feel guilty about your cheat days.

Please don't heed carmenxox. (No offense to her.)

Just because you take a detour, it doesn't mean you won't reach your final destination.

While I don't believe you can eat 1200 calories worth of chips and pop every day and  lose weight, I believe in moderation with healthy choices at least 90% of the time and 10% or so as a margin of error for the not-so-healthy options. It is unrealistic to believe that most people can do everything right 100% of the time; especially when it comes to food choices.

And it's been proved (and is still BEING proved) that cheat days seem to help *most* people STAY on their "diets." (A taboo word on CC. We're making changes TO our diets. We aren't ON a diet... But however you want to look at it, it's completely insane to think to yourself, "I'm never going to have a cheeseburger, again." If you get to thinking like that you're just setting yourself up to fail)

Many people, here (self included) have a day off, every week or every other week. They have a day off from counting or worrying about food. (I still log my cheat days on CC. Especially when I first started. This included my night-out-for-beer, but doing a little tweaking enabled me to refrain from having an OMG 3000 calorie night to something a bit more reasonable. But even a 3000 calorie day once in awhile isn't going to derail your progress so long as you're eating healthy the rest of the time!)

People need breaks from thier regimen once in a while. It allows us a guilt-free night to go out with friends. It helps us keep from feeling deprived. It help us to stay reasonable about our goals. Remember: This is your new way of being "forever". You've got to make peace with it.

Good luck, hon!

Thank you everyone for your advice!  I ate fried foods and had a small beer and it tasted amazing!!  Now I am back on the train and will be more healthy with food choices.  I agree, I needed to get a little binge out of my system. 

This week, I will keep with my calorie deficit

I never have an entire cheat day.  To me, that not only erases too much of my good deficits during the week, it also ruins my momentum.  One gets in the habit of making healthy choices, and a whole day off once a week is enough to seriously injure those habits.

I have a treat meal now and again.  Probably once or twice a month, and even then, I only eat until full, I don't overeat.  What I do more often, around once a week, is have a treat item.  For example, if I want french fries I have them.  But I'll have them with something like baked fish and a nice vegetable, not with a double bacon cheeseburger.  That way I still get to enjoy favorite foods without hurting my progress or my momentum.

holy, what's with the hating?

a "cheat meal" to me means something that is basically nutritionally void, or high in excess sugars/fats/refined carbs/etc... like pizza hut pizza or something.

if you are eating processed/refined/white flour based foods daily, may I ask why? If you can eat something better, than why not?

Pizza, for example, could be eaten everyday if you want, as long as you are smart about it, use a whole wheat pita, low sugar tomato sauce, chicken, and a little cheese... then it is healthy and will help satisfy your cravings

the point is to have most of your meals contain the most nutrients for your calories, and not let one 'cheat meal/day' snowball into an entire weeks worth of calories

basically everything in moderation.

and my quote thing? "what nourishes me destroys me" is the tattoo Angelina Jolie has on her back thank you, it can take on a lot of different connotations... but hey if you want to accuse me of spreading "pro-ana" messages, well I'm sorry that my "everything in moderation" advice comes off like that... sheeesh

I do not see any flaws in my post... I'm sorry that my ED history tends to put up a red flag over anything I say

what bothers me about CC is that people are so quick to jump to conclusions, and block out anything that they dont want to here

I know you would all like to here that "a calorie is a calorie, it doesn't matter where it comes from", but this is completely untrue and does not account for the energy it takes for the body to process, digest, and utilize the energy.

it takes more energy to digest whole grain oats, then it does to digest fruit loops... and guess which one is more satisfying and nutritious?

one could eat 2000cal worth of vegetables, whole grains, and lean meat; or one could eat 2000cal worth of ice cream, beer, and cheetos... in the end, who do you think will feel and look better? obviously the one with the balanced wholesome diet.

some of the leanest cultures in the world get by on an average 2000cal a day diet... here in america we too eat around 2000cal a day, but the difference is that we are a lot heavier and fatter!

why? it's simple: quality of food and levels of activity.

the conclusion: choose the most nutritious foods for the majority of your calories, but save a little room for a treat every now and again. I am NOT opposed to "cheating" as long as it is planned and enjoyed.. I just advise not to let it get out of hand and lead into an all out binge

*also careful when "under the influence", as alcohol consumption tends to decrease our better judgement (around the appetisers, drinks, and just in general) but i'm sure we know this by now*

I try to only have a cheat meal. But the last time I did that, my cheat meal was BBQ ribs and veggies from Whole Foods, to which I had no idea of the calorie count. Even though I counted everything else earlier in the day, the one meal messed me up so I stopped counting and had a few extra unplanned snacks. lol So.. I guess it turned into a cheat DAY. hehe

I count today as a cheat day, since it's "St. Patrick's Day." I didn't eat anything crazy (in fact I ate very healthily today) but I had a fair ammount to drink...>_> Hey, it's one day a year and I don't drink very often.

Anyway, I try to plan my calorie budget so I can still have the occasional indulgence when I want it. This keeps me from going absolutely crazy on sweets/snacks and helps me make this a lifestyle change instead of a "diet"

I think you're a little early. St. Patty's Day isn't until the 17th!

In reply to carmenxox...

"holy, what's with the hating?"

It's interesting that you derived "hate" from the phrases "nothing personal" and "no offense".

"and my quote thing? "what nourishes me destroys me" is the tattoo Angelina Jolie has on her back thank you, it can take on a lot of different connotations... but hey if you want to accuse me of spreading "pro-ana" messages, well I'm sorry that my "everything in moderation" advice comes off like that... sheeesh.

I do not see any flaws in my post... I'm sorry that my ED history tends to put up a red flag over anything I say."

I know nothing about your history, all I know is what I saw on this page. Forgive me, but pro-ana or not, "what nourishes me, destroys me" does not seem like particularly healthy attitude towards weight loss. Regardless, the main issue I had was with this part of your post:

"it's disturbing how one cheat day can add up... say you go out for dinner (most entrees are HUGE and full of hidden fats, sugars, and sauces), and you have the dinner rolls (empty carbs, calories, and butter!) then you have an appetiser (most are very high cal) and you have wine on the side (thats about 100cal a glass of pure sugar) then dessert (more sugar and fat) then you go have some drinks with your friends (150cal per beer, 160cal per cooler, 70cal per ounce of vodka, 300cal for a martini, and dont forget those fruity mixed drinks which can go up to 600cal)... and before you know it you've consumed THOUSANDS of calories in one night alone, not even counting the day calories... how long will you have to workout to burn that off? umm A LOT!"

The capitalisation, the exaggeration, the listing of estimated calories, the assumption that the OP will want to get drunk on her cheat day when in fact she indicated nothing of the sort ... I think perhaps you misinterpret the meaning of the word "cheat day". As others have mentioned, taking a day when you simply don't crunch the numbers of what you eat can help to lose weight because it gives a respite from the stress that being on a strict diet can bring.

Once again: nothing personal, this is not an attack, do not adjust your television set etc.

I have read, mostly on t-nation and figure athlete sites, that eating a nice boosted number of calories once a week keeps your metabolism from slowing down.  The idea is that if you stay at the lower ranges week in and week out, your metabolism will adjust downwards to keep you from "starving."  They call boosting your intake once a week "refeeding" rather than cheating.  You let your body know you still have access to plenty of cals and it ramps up the metabolism to keep the balance.

I don't know the science or facts behind any of this.  I do know that I've been allowing myself to have those 2500 or higher days (sometimes more than once a week) without freaking out and my weight is still coming down. 

This has made me so much less uptight which is how I'm staying the course to life long changes.  When I learned I'd lost weight over a period of several weeks with a number of overeating days in there, it encouraged me so much, I really haven't overeaten emotionally since.  I HAVE allowed myself to eat more cals when my body screams for them (1900 instead of 1500 cals for example at the onset of my moon cycle) and my weight is still coming down.

The great thing about CC is getting to see the information and averages and trends over time.  It's gotten me out of tunnel vision.  I've given up so many times on diets I thought were "blown" just because I overate one or two days.  Now I can see the bigger picture and not even sweat it.  This is huge progress for me.

What I like about CC is seeing people's hearts and souls and that their deal with weight loss and all that goes with it looks a whole lot like my deal.

On the exchange between carmenXOX and others: it is my observation that people who are close to or at ideal weight have to be somewhat more vigilant about calories than those of us with lots of extra poundage. I haven't gotten there myself yet to find out, but when I get a bod like the one she's posted, I bet I won't be "refeeding" a whole lot.

You guys are great.  It's cool to see everyone's perspective.

Original Post by ezzied:

I think you're a little early. St. Patty's Day isn't until the 17th!

Indeed, but I can't go to the bar at 6 am on a Tuesday!

Original Post by hannahboots:

In reply to carmenxox...

"holy, what's with the hating?"

It's interesting that you derived "hate" from the phrases "nothing personal" and "no offense".

"and my quote thing? "what nourishes me destroys me" is the tattoo Angelina Jolie has on her back thank you, it can take on a lot of different connotations... but hey if you want to accuse me of spreading "pro-ana" messages, well I'm sorry that my "everything in moderation" advice comes off like that... sheeesh.

I do not see any flaws in my post... I'm sorry that my ED history tends to put up a red flag over anything I say."

I know nothing about your history, all I know is what I saw on this page. Forgive me, but pro-ana or not, "what nourishes me, destroys me" does not seem like particularly healthy attitude towards weight loss. Regardless, the main issue I had was with this part of your post:

"it's disturbing how one cheat day can add up... say you go out for dinner (most entrees are HUGE and full of hidden fats, sugars, and sauces), and you have the dinner rolls (empty carbs, calories, and butter!) then you have an appetiser (most are very high cal) and you have wine on the side (thats about 100cal a glass of pure sugar) then dessert (more sugar and fat) then you go have some drinks with your friends (150cal per beer, 160cal per cooler, 70cal per ounce of vodka, 300cal for a martini, and dont forget those fruity mixed drinks which can go up to 600cal)... and before you know it you've consumed THOUSANDS of calories in one night alone, not even counting the day calories... how long will you have to workout to burn that off? umm A LOT!"

The capitalisation, the exaggeration, the listing of estimated calories, the assumption that the OP will want to get drunk on her cheat day when in fact she indicated nothing of the sort ... I think perhaps you misinterpret the meaning of the word "cheat day". As others have mentioned, taking a day when you simply don't crunch the numbers of what you eat can help to lose weight because it gives a respite from the stress that being on a strict diet can bring.

Once again: nothing personal, this is not an attack, do not adjust your television set etc.

 fyi I didn't get "hate" out of "no offence"/"nothing personal", I felt as though everyone just seemed to pick my post out of all of them and tell the OP to disreguard it... to me that's rather rude, we all have the right to express our opinions.

and I have been on this site for over two years, and I'm sorry that I have read about a lot of "cheat meals" turn into a a huge binge... the mentality seems to be "well I've already over-indulged today, so why not go all out, it's ONLY one day"

and before they know it, they have eaten enough calories worth of pizza, candy, icecream, beer, hot wings.. etc. to feed a full grown man for 3 days.

My example was to illustrate how one innocent night out can get carried away... I never said anything about the OP drinking, but when people go out with friends it tends to be a common occurance; and commonly people like to use their "cheating" for special nights out. 

I am not saying the the OP is going to go overboard, BUT it can and does happen. I'm trying to make her aware to watch for hidden fat traps, like in restaurants because you have no control over what they put in your food. But what you do have control over is what you order and how much you eat of it.

How you choose to cheat is entirely up to you. I just think most people would feel better if they are smart about their choices. There is nothing worse then that feeling of guilt to interfer with your new healthy lifestyle

"what nourishes me; destroys me" has been my screen name thing for as long as I can remember. I think Angelina Jolie is awesome, and that quote is written in a different language on her back but I don't think she meant it to be a weight loss connotation, I think it more so references life's "sins" and taking advantage

I probably should change it, but I never really thought about it, let alone looked at it for a while... if you have a good quote/motto for me to replace it then, I would love to here it!