I love Cheat Days! I love other people’s cheat days too. I love looking at pictures of hot cheesy pizza, big juicy bacon burgers and fries, fresh donuts… I love food. Even if it’s not food I’m eating, I still love it.
This Sunday I said I grabbed fries and ice cream because it was a ‘Cheat Day’ – with the disclaimer that I use that term loosely. So, I wanted to chat about the topic of cheating on your ‘diet’ (whatever that might be).
First let’s establish that ‘diet’ is often used to describe the way someone is eating to lose weight. But it’s also just the way someone eats. Like, my cat lives on a ‘diet’ of Purina, chicken enchiladas and licking the ice cream container when I’m done.
Anyway.
I feel like the OG concept of ‘CHEAT DAYS’ was for those on a strict diet that need to increase carbs and calories to keep the metabolism fire burning. These are peeps that truly avoid sugar, white carbs and alcohol most of the time. So yeah, I get it.
But there are others who are not super strict day to day but rather probably eat healthy 80% of the time. They choose whole grains and lean meats and healthier options in general. They might not eat cookies in the break room most of the time, but enjoy a few chocolate chip on cheat days.
That’s cool too.
There are also people who can eat in moderation all the time and don’t need a cheat day or to go out of their way to indulge. They eat treats when they want, stop when they want and overall have a healthy balance.
That’s hard for me to do sometimes depending on my life, stress, running mileage, other… so sometimes I do cheat days sometimes I don’t. I’ve been practicing Intuitive Eating long enough to realize when I should keep certain foods I love out of the house (trigger foods). Yet, I still want those foods so I 100% guilt free allow them on a cheat day or when I’m feeling at a good place overall and know I can eat in moderation.
I feel like most people that are not fitness competitors use ‘Cheat Day’ to describe a day that they are:
More indulgent with their food choices
Accepting of this freedom (do not feel guilty since it’s a cheat day)
Enjoying the indulgence as being naughty and celebrating it more than just any other meal
I like the concept of cheat day because it gives me and you complete freedom to not worry about an 80/20 balance (or whatever you do) for one day a week or so. If you skip eating greens you might not be worried about it on a cheat day vs. on a normal day you’ll be sure to choose more veggies even if you don’t want them. If you want a donut, you’ll eat a freakin donut without guilt. I dig it.
(This is very very different from binge. And I believe incorporating cheat days regularly into your life can help prevent binging. The key is that they are regular enough that it doesn’t trigger a month long binge. That is an entirely different convo though.)
I also think “Cheat Day” is used in social media because it’s fun.
It’s fun to post a picture of you about to dig into a big slice of pizza or piece of cake with #CheatDay by it. It’s fun to look at those pictures.
A lot of times people enjoy running or exercising because it burns calories and allows them room to enjoy their favorite foods. There’s nothing wrong with that. I love running and eating. It’s okay. It’s a hobby. I could have more noble pursuits, but this is where I am in the world right now and I am happy.
Overall, I think cheat days are fairly harmless and the term is used loosely for most people I follow on social media. It won’t make or break your diet as long as it’s balanced. You can have choose to have a piece of pizza a few times a week or have a few slices on a Friday night. Do you Boo.
Difficult to say. Three years ago I started my losing weight adventure. A lot of things changed. In last couple of months I decided that cheating days are not good for me and for my body. I felt really bad the day after cheating day. I think it it very personal and everybody should listen to their body. Your body will tell you what is good for you. To cheat, or not to cheat. As I said, I realized that cheating days do not work for me.
As a registered nutritionist I do not even allow my patients to use the word cheat.
Do not expect positive results with a negative attitude! Cheat = negative word = negative attitude = guilt.
I have followed you for a while and really appreciate YOU! FIRSTLY has to be fine to run for whatever reason you choose, “junk miles” are non existent because feeling mentally happier…is a huge result. Also I really struggle with cheat days. They made me just to strict on other days because I would say “not this is cheat day food”…better to TRY for balance…easy to say…
I think it really depends on your lifestyle. If you are active and follow a well designed eating plan for your goals, treating yourself within reason should be a part of life. As you said, cheat days for 30 consecutive days is not a good idea for anyone.
A bodybuilder usually uses treat days on the off season, allowing themselves a day to be a little more laxed and enjoy foods they normally can’t eat when competing.
Very interesting topic!
I wouldn’t really label my indulgence days as cheat days, but at weekends I’m probably more lax with what I eat as I don’t have to pack a lunch for work etc.
I’ve just recently started looking into Intuitive Eating (actually finished the book last night!) and I think for now I wouldn’t want to put a label on those days as I’m still trying to wrap my mind around the idea behind it.
Not really a fan of the “cheat day”. I like to follow a 90/10 sort of style. I also try to be very disciplined in my portion sizes when I do indulge. Since I follow a general rule of no processed foods, the cheat for me usually comes in the form of an adult beverage and maybe some raw milk cheese & sliced chorizo (fan faves). If I ate the kinds of foods most could consider a “cheat” (pizza donuts, ice cream) I would get super sick and just feel awful; it’s not worth it.
For me a day that I might eat too many “cheat” foods would really derail my efforts in staying on track with healthy eating. In other words those are kind of “foods without brakes” for me. It would be too easy to justify eating them other days when I just had them on Sunday. I’d rather say “ooh, haven’t had a donut in a month, let’s have an amazing donut; not those rando ones from the corner store”. I try to be super choosy with my calories. My work out time is so limited with my crazy family life, it’s really about strength training and a little running. For my nearly 47 self that’s what works right now. I’m all about keeping age at bay and keeping up with my kids. Another factor for me is living a life of moderation; if I’m preaching that to my kids I have to model it.
I’m all about “you doing you” and not thinking everyone else needs to follow one way (my way) or fitness/lifestyle, etc. It’s all about where you are in your life and what you can do. If running and eating is keeping you sane during this rough time, by all means do what you need to do. You look great and you are smart enough, intuitive enough to know when enough is too much and when or what you need to dial back. Trust yourself.
I’m sorry things are still so junky in your life. I pray that God provides clarity for you and you can feel peace in the things that are certain: His love, your family.
Hugs!
I don’t do cheat days. That said, I don’t have a restrictive diet. I’ll be 40 next July and I eat with my performance and well-being in mind. If I want to have fried food, I will eat it but it’s not 7 days a week. I try not to eat when I need a cheat day. Bad food is generally bad for your long-term health and short term performance. I hate the morning after run when it absolutely sucks because I ate too much of too much. Everything in moderation.
Monica, although I am not a runner, your blog is my favorite one to follow. I love how honest and upbeat you are. I love that you are a real person, someone the every day woman can relate to. This is a great post and LOOK at all the dialogue it stirred up. I’ve lost 85 lbs, so I can’t afford too much cheating because it does lend me to binge. That said, my trainer actually ordered a refeed a couple months ago because I had been operating in a deficit for so long that I was shutting down. I had three days of food and LOTs of it. It was hard to eat that many calories and do it with clean eating, so I had a ton of ice cream and all kinds of things I wouldn’t normally eat. Since then, I’ve been more permissive with myself. I’ll ask myself, “Ok, how are you doing over all with your calories and macros this week?” If I’m doing pretty well and my weight is stable, I’ll have that special treat here or there. This morning I had 7 small sugary donuts. SEVEN! That’s what I mean about binging. For the most part, though, I save my cheat meals or cheat snacks for Fridays and Saturdays. I don’t typically have a cheat day. Sorry you’re still going through a tough time. I’ll say a prayer for you. Check out Kari Jobe’s Forever on YouTube. I like the Vevo version, if you have enough time to listen to the whole thing. There’s a poem at the end that really moves me. Helps me remember who I am and my place in this big world.
i dont call them cheat days, but i tend to be way more lax with my diet on the weekends. i eat a pretty regimented diet during the week- mostly b/c i pack food for work and bringing the same things over and over again is easier. but on the weekends i tend to branch out more and eat things i wouldnt during the week. i also run a lot more on the weekends too so i think it all balances out pretty well.
I understand how it’s useful to some—and I agree with the “you do you” 🙂 but as someone who has spent years battling the perception of food and its relation to my self-esteem, I am trying REALLY hard to remove the labeling from food (i.e. good/bad/cheat/fat/thin/ugly/etc). I don’t want to feel bad or like I’m “cheating” if I eat a cookie—if I want a damn cookie, I’ll eat it. And then maybe skip over it the next time in favor of something that’s going to fuel my day a little more effectively. (It’s also why I have found eating/counting “macros” to be so much easier and less stressful than traditional calorie or “points” counting)
This is a topic that is SO HARD to put into words! At the end it’s about what works for the individual and being comfortable/happy/accepting of our choices.
This is a topic that is SO HARD to put into words! <- Yes! I don't think I did it justice, but I'm glad we're talking about it.
I completely agree with you. I follow the 80/20 thing. I have had issues in the past with binging and now that I am in the right mind and right health I don’t feel guilty eating pizza. I eat pretty healthy throughout the week, so that on Sunday when I watch football with friends, I can eat fried Jalpenos and drink a beer without feeling like I”m going to gain weight or ruin my training bc its not going to ruin it. If you do that every day all day you will but that’s not what’s happening. I actually lost weight not trying to limit myself but to make healthy choices and when it comes up to have pizza its OK. So you do you because a happy mind is what’s best. 🙂
I have never been successful with cheat days, as they seem to de-rail my efforts. However, many of my fitness friends fully subscribe to them and make great progress! …and hey, your “junk miles” are miles non the less and way better than the people lounging around doing nothing. I bet your blood pressure is awesome and you have amazing cardiovascular endurance. I’m so tired of people and their weird ideas that everyone should have the same fitness goals. You have to do what you enjoy otherwise you won’t do it at all. P.S. You look awesome. Those junk miles have served you well.
I just want to say that I really appreciate this post. I changed my eating habits and exercise program 2 years ago and I firmly believe that the reason I saw so much success was because from the beginning I never had any forbidden foods. I told myself that if I really wanted it, I could have it. In a very strange way, giving myself permission to eat anything I wanted has lead me to making healthy choices most of the time. I never have a cheat day but I do have cheat food items. If something is forbidden for me, it’s all I can think about. And then when I do splurge I go all out. Instead of having a handful of chips, I will eat the whole bag.
Love and appreciate this version of a cheat day! And your food/life mentality.
Running and eating (and working) are my hobbies right now… exciting life of a 20-something :p
How can we get to read all this info with a calm mind after observing these unbelievable food photos? 😉
I have certain macro numbers I try to hit during training for fiber, fat, protein, and carbs. Generally, if I’m good most of the time, it leaves room for treats as long as I don’t go overboard! Though – race days are always “cheat” days – whatever I want to eat + booze. 🙂
For me, I think “Cheat Meal” is a little safer. An entire day off the wagon can do a lot of damage. Friday and Saturday evenings are the only time we eat out, when I enjoy a garlic knot or two and wine with dinner.
Good point. I think I might be more along those lines in practice. I usually just have one cheat meal on cheat days and am a little lax overall but don’t go crazy for breakfast lunch and dinner.
The “Cheat Meal” concept is definitely something I do instead of a day.
I look at it from the perspective that I have a CHOICE to eat whatever I have been craving that week but I also don’t allow myself to go utterly nuts.
That way, my choice can be anything from beer and pizza with the blokes, to having one of those delicious Caesar Salads which look like a healthy choice but aren’t – OR I can have whatever is on the home menu and is good for me. My point is, I can choose to be healthy or have a craved food instead of being prey to my late night bingeing habits all week round.
I read somewhere (ABBBC?) that you should only allow a 2-3hour window for a chosen meal for that week which is the rule I follow.
This week, the fiancé and I are going to our favourite Japanese restaurant and I will be eating ALL THE FOOD! haha 🙂
I get the idea of cheat days, and they work for some people… I, however, absolutely do NOT do cheat days. I generally make healthy choices, and eat what I want when I want. When I want a slice of pizza, I don’t want to have to worry whether it’s my designated “cheat day”. I also struggle with binge eating, and I think the idea of having just one day per week when I can have that is way too restrictive. I’m pretty sure if I had a designated cheat day, I’d go ball to wall crazy and eat ALL THE THINGS.
I’m a fairly balanced eater, so I’m pretty 80/20. However, Sundays are typically my rest day and my eat pretty much whatever I want (in moderation). It’s church and out to lunch day, so it’s fun to enjoy myself with 0 guilt.
Or as Strong Bad once said… for good or for awesome?
you supporting cheat days, who could’ve tell?? girl that runs useless mileage with no proper strenght training just to burn calories from froyos/tons of watermelons/chips
You run, run, run but don’t have neither muscles or a leaner body
And you justify fake foods
Please, don’t write of something you don’t know (cheat days to prevent binge, wtf)
I agree that I’ve been running a lot of ‘junk’ miles in the past year. I’m going through a very hard time at home and it is part of my therapy. I’d rather be mentally healthy than thin at this point. But I actually started a new a legit training plan this week which is pretty exciting 🙂 And I joined a gym last month to get in strength training. Thanks for reading though. I genuinely appreciate all nicely communicated feedback.
ooof the tone of that comment was so nasty! you always look strong and healthy to me, so clearly your junk miles haven’t been all useless. cheers to you for advocating a healthy balance and just giving yourself a break for being a normal human who likes cookies and fro yo, and likes her therapy miles.
I like your classy reply. I would have told this person to f* off and stop reading my blog. I think you look great and would love to be able to run as much as you do.
Hi Megan, let me tell you why I’ve decided to post.
This is the umpteenth post on the legitimacy of her bad eating habits.
It’s not about weight or how a conscious running plan can improve your body: no pointing fingers, if you decide to torture your knees –> that’s your own business.
And you’re not the only one: I see this pattern on others blogs of north american girls.
But I can’t stand the apology of eating tons of snacks as meal and bowls of salad with crappy dressing.
I don’t know, maybe it’s because I’m Italian and here we don’t have million of chips or froyos to crave for (or that fake pizza…) so if I’m hungry I go to my favorite bakery and eat this, fresh from the oven. http://farm3.static.flickr.com/2060/2446280872_7f6b873718_o.jpg
Also, the concept of cheat days is something ED borderline. If you fellow a regular plan, refilling carbs are from REAL food, not sugar/processed food.
Come on, eat some pasta or a bruschetta with homemade bread, wtf are those frappucinos and s**t?
But again, maybe, it’s because we don’t have this, what can I say, “processed pleasures” here?
Shame you obviously have issues that you need to put others down to make yourself feel better. If you feel this awful reading this blog maybe dont read it? Have you sought help for your issues? #therapymayhelpyou