jdozuejxj 's dagbok, 27 sep 20

I feel they are necessary, but definitely in moderation. 

I personally don't allow myself to cheat day...I would feel too guilty about it 😥 

They’re not cheat days they’re treat days! Everyone deserves a reward for hard work. Just be reasonable and don’t go overboard. 

Everything in moderation. If you have a day where you’re like “hey I feel like having a handful of peanut m&m’s” then go ahead. Don’t go overboard, and make sure to count them into your calories, but if you limit yourself to a “cheat” day, then on that day you’re going to go overboard. There’s no point in doing that if you can have some things here and there in moderation. Seriously I STRONGLY suggest following Jordan Syatt Fitness on Facebook or Instagram because he’s helped me through all of this. 

Is there a way to change the amount of calories you consume in a day? I’m gaining weight on 2200 calories. 

In the settings there’s a place called RDI. That’s where you can change your calories. 2200 is far too much to lose weight. Women should be consuming 1500, and Men I think 2000 to lose weight.  

Y’all sound like you have eating disorders 😭 I wish you all the best🤍 

Rebeccalw- Calories depends on age, weight, activity level and your goals. Use the RDI calculator to help guide this. For eating/cheat days - if we eat healthy and follow our diet most of the time, you should be able to enjoy a treat now and then. I personally try not to treat food as a reward or punishment. As you learn to eat better and get better with your macros, you can get more creative with your food and your treats can be healthier. You can make healthier muffins, cookies, pancakes etc. 

if you're balanced in macros and calories and vitamins etc during the whole week, there doesn't need to be cheat days, you can enjoy eating and speed up your metabolism to a healthy state and be fulfilled, nourished and eat tasty foods every meal. when you deprive then binge then you get into a weird emotional cycle with food like an addiction.  

Better to have a cheat meal rather than a cheat day. It is far more manageable and less guilt inducing. A whole day of eating poorly will set you back more then one day of dieting if your not careful.  

I don't see why you need a cheat day or cheat meal, try to eat healthy organic veggies and lean meat spoil yourself that way.  

I can tell you one thing I'm gonna have like one cheat day a week. I also go to the gym more then an hour a day and work a labour job and have been sticking to the diet fairly well so far.. but my cheat days gonna be like a bunch of homemade pizza or something I dont wanna eat fast food i find it makes me feel really shitty !  

I have em weekly, Lost 80lbs over the last two years, work out 3-4 days/wk, still work 70+ hrs/wk at basically a zero activity job. It’s not about denying yourself, it’s about moderating yourself. IMO. 

I don't deny myself anything, my mindset says spend your money on organic.  

I bake something every Friday when some of our grown kids come over. Typically I’ll also make a more indulgent meal. I just have one piece of cake instead of four. Lol. 

Well, I think Cheat Days are very risky. I have spent 50 of my 67 years, worrying about my weight, and trying to avoid obesity, as it is very common in my mother's family. Luckily I have been fairly successful at not getting obese, but still I fluctuate up and down over a 10-15 lb range. I can start going up within that range, by indulging in one large sweet treat (chocolate & ice cream are my dietary weaknesses) and then craving more sweets for days and weeks after that. It takes real will power to stop that daily treat habit, because I tend to reward myself with sweets, & to lift my mood with food indulgences. So I would recommend being very careful with cheat days. I think it is a slippery slope into continued daily overeating compared to what would be healthy nutrition. I would recommend defining a particular food that you really love, and allowing a small to medium serving, now and then. Try to avoid bingeing, or making yourself compensate by under-eating and feeling starved after. Carry healthy high protein snacks, that you like, and are easy to digest, and drink water or weak tea, herbal tea, or low salt broth, to help diminish your sense of hunger. Healthy snacks include cottage cheese, humus, chicken, popcorn with low salt and minimal butter, hard cheese, raw veggies, fruit, yogurt. But I really like the answers from BCTrucker1, and Tracy 1014, and I suspect their strategy is working for each of them.  

I lost 15 kg until now,and I do my cheat meal every weekend since I started with this diet . 

I try to structure my meal plan so that I don't need to have a cheat day, like having a little something sweet (60 cal chocolate pudding, 6 mini reese's, stuff like that) when I want it. that said, I know my limits and the first day of my period is all bets are off. I eat what I want and I don't worry about it. it's just once a month and it's good for my mental health. everyone is different though.  

I have always been told that if you are going to have a cheat day, follow it up with a high protein day.