I would say about 99% of people do not eat 'perfectly' every day of their life. But if you're supposed to be eating a 600 calorie deficit per day, and you have a 5000 calorie surplus day in there, the net calories for the week is going to be a problem. That’s the “upside”, but the behavior of binging itself can be damaging. "I never call them a cheat day. If your friend invites you to a 9 am brunch, you’d be cheating by accepting the invite, because you ate before 11 am. What are your thoughts on a cheat day or meals? Cheat meals: Another option is to use cheat meals. this is going to be a cheat meal for me rather than a cheat day but i know some people do a little more cheating than that sometimes so i wanted to know, what are you feelings on a cheat meal or day every now and then? You'll undo all your hard work and more if you allow an entire day of binging. The idea here is that you eat healthy the whole day except for one meal when you eat things that are not part of your prescribed diet (usually things like junk food). That's why they suggest a cheat MEAL, not a cheat DAY. Getting enough sleep after an episode of overeating is a good way to fight off cravings and get the next day off on the right foot. I like to call them an 'off day.' It's because after a cheat day, your body taps into your glycogen stores for energy the next time you have a calorie deficit. As long as you are following 90 percent of your diet plan, you can include 1-2 cheat meals per week to stay sane. Binging once a week, some people call this a “cheat day” actually is encouraged by some people in the weight loss community because it can reset certain hormones. After three years of practicing Keto I’ve learned some tips and tricks to getting back after a cheat: 1. To cheat day during intermittent fasting, you can extend your eating window or skip a fasting period altogether. Cheat meals are meant to satisfy your taste buds, not to fill your belly at some all-you-can-eat buffet. How to Do Cheat Days and Cheat Meals the Right Way . It works stores, but Do any much carbs as you you can eat as love my cheat meals you about my cheat 8 days ago, and in ketosis after planned put you back in day. Cheat Meal, Not Day. Kinda like this: Ok, why do people do it? Here’s how. personally i think a cheat is fine every now and then, maybe a couple of times a year but i understand the urge to do it too often For every ounce of glycogen, it takes 3 ounces of water to store it. A cheat meal does not constitute a whole day of cheating. ETA this is also why people often lose 4-10 pound their first week on a diet. It’s a treat day, not a cheat day. A cheat meal is exactly that: a meal. 1. Structuring an off day or two during the week and weekend allows for indulging without turning it into a binge. Let’s use the 16:8 plan as an example. Accept that you cheated and don’t let the cheating go on. In this scenario, you typically eat between the hours of 11 am and 7 pm. But after a few days, your body puts the glycogen (and the water) back. What this means is don’t let your cheat day turn into a cheat week, or even, God forbid, a cheat month! What are the benefits? Physical effects of cheat days. The logic behind this periodic hedonism goes something like this: when you diet, your metabolism slows down. So, if it happens, don’t get down on yourself. The theory is that since cheat days increase the production of leptin, they boost your metabolism. I believe that cheat days and cheat meals can have their place in your diet. It seems almost like a license to binge eat, which is definitely is not. The whole idea of “cheating” with food makes me uneasy. A cheat day is one day during the week where you ‘stop’ dieting and eat and drink anything and everything with reckless abandon.