Nutrition

Is a Cheat Meal worth it? Pros & Cons of Cheat Days

The best fitness results rely on self-discipline, dedicated hard work in the gym and a healthy diet. That said, sustaining that commitment over time is tough, and this is where “cheat days” come in - a designated day off from our fitness programme where we go off-plan and allow ourselves to indulge in our favourite junk food. But can we really give ourselves a guilt-free break without destroying all our hard-won fitness gains?

THE PROS | WHY CHEAT DAYS ARE A GOOD THING

CHEAT DAYS KEEP OUR APPETITE IN CHECK

Cheat days can help regulate levels of the “starvation hormone” leptin, a protein stored in the body’s fat cells. Leptin controls the body’s energy balance by telling the brain whether we have sufficient energy in our fat cells to maintain normal body processes. When we restrict our calorie intake, Leptin levels drop, triggering hunger signals to the brain, encouraging us to eat.

It follows that as part of a long term fitness programme with a restricted calorie intake, our decreasing leptin levels and hunger signals can make us more likely to come off the rails where our diet is concerned. Temporarily increasing calorie intake via a cheat day can help keep our appetite in check by increasing our leptin levels, with one recent study finding that leptin production can be boosted by almost 30% after a high-carb meal.

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Photo by بسطية Bastia iraq

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CHEAT DAYS REV-UP OUR METABOLISM

When leptin levels drop, the brain automatically goes into starvation mode. This impacts on a host of body functions and processes, notably the production of thyroid hormones, which in turn control our metabolic rate. In this state, the body acts to conserve energy, our metabolism slows and we burn fat more slowly. A cheat day boosts leptin production, firing up the metabolism and helping to boost fat loss.

CHEAT DAYS GIVE US A MENTAL MOTIVATION

It may sound like a contradiction but planned cheat days can help to incentivise healthy eating and keep our fitness levels on track when our motivation and commitment starts to wane. A significant amount of research demonstrates a positive association between incentives and dietary behaviour change and it follows that utilising cheat days as a reward for discipline and abstinence can make us more likely to continue to make healthy food choices in the long term. Cheat days are a well-earned break or day off from all your hard work – think treat rather than cheat.

CHEAT DAYS HELP BOOST ENERGY

Reduced calorie intake combined with hard exercise means depleted glycogen stores, leading to tiredness and fatigue. A well planned cheat meal that is rich in carbohydrates, replenishes glycogen and helps restore lost energy, leaving you feel bright and energised for your next workout.

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Photo by Shourav Sheikh on Unsplash

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THE CONS | WHEN CHEAT DAYS DON’T WORK

DANGER OF DE-RAILING FITNESS

While for some people a cheat day represents a welcome rest from strict self-discipline and helps maintain their commitment and motivation, for others it can trigger a complete loss of self-control, throwing off training and healthy eating plans. They can lead to spiral of binge eating, a feeling of being unable to get back in the zone - combined with a “what the heck, may as well carry on” mentality of having ruined their entire fitness journey. This parallels with studies on smokers whereby one lapse in abstinence leads to uncontrolled behaviour, known as the Abstinence Violation Effect. In this scenario one lapse can lead to uncontrolled binge eating, missed training sessions and a derailed fitness programme.

OUT-EATING YOUR TRAINING

Although it’s a cheat day and a day for indulgence, cheat days still need some moderation or you can end up gaining weight despite your good behaviour the rest of the time. All too often over-doing it on cheat days can outweigh all of your hard work. While cheat days are about rewarding yourself it’s important to keep an eye on how many calories are going in and out. No calorie deficit means no weight loss, and likewise if your intake exceeds expenditure, you’ll put weight on.

HOW TO CHEAT EFFECTIVELY

STRUCTURE YOUR CHEAT DAYS

To help maintain self-discipline, keep your cheat days strictly planned and structured and stick to them. If you’ve got a special occasion like a celebration or a meal out planned, make sure to schedule your cheat day to coincide with it.

DON’T LET CHEATING BECOME A HABIT

Don’t cheat so frequently that you’re developing a regular or even daily bad habit. Some people have only one cheat meal a week, but this is a big commitment to maintain. Adopting a 90% versus 10% rule whereby 90% of your calorie intake comes from healthy meal choices and the remaining 10% from cheat days is an effective way of disciplining your calorie intake.

MAKE CHEATING A TREAT

Make sure to view your cheat days as a planned reward rather than a lapse, and one that complements your fitness rather than a vice that ruins it. Likewise if you do lapse outside of a cheat day – it isn’t a disaster either, and certainly not a reason to throw away everything you’ve achieved so far! Simply reschedule your cheat day and stay on track.

CHEAT ON A HEAVY TRAINING DAY

It makes sense to cheat on a day with big calorie expenditure. This won’t only be an incentive and reward for your hard work at the gym, but a tough workout will help use up those calories and the afterburn effect will continue for another 24 hours.

KEEP AN EYE ON YOUR CALORIE INTAKE

Cheat days are meant for indulgence, but don’t ruin your progress by over-doing it. You’ll still need to maintain an in/out balance of calorie expenditure and if you’re trying to lose weight, you’ll still need an overall deficit.

MAKE YOUR “ON” DAYS ENJOYABLE

Healthy eating shouldn’t be a chore. By taking time to plan great-tasting yet nutritious meals on your “on” days rather than the same bland foods over and over again, you’re less likely to crave junk and less likely to go overboard on your cheat days.

Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.