Today, Monday May 11th, is celebrated as Eat What You Want Day. It seemed an appropriate time to discuss cheat days and cheat meals, since theyโre such a hot (and highly debated) topic in the Low Carb Diet community.
Iโll tell you my experience, give you a few things to consider, and then I would love to hear YOUR thoughts. ๐
I should start by saying I am NOT a fan of the โcheatingโ concept. Not only because it doesnโt work for me (more on that in a second), but also because I donโt even like the word โcheatโ. It reminds me of infidelity, which is one topic you will see me get REAL heated on. ๐
Seriously though, what if you decided to have a โcheat dayโ once a week or once a month, just so you wouldnโt get bored with your partner, or just to keep it interesting. Is that okay?? Of course not!
When you make a healthy life choice, itโs a commitment.
Those are my thoughts, thatโs my opinion. That doesnโt mean Iโm perfect and never eat a carb. It happens. And when it does, I pay dearly for it. I go through a horrible โbreak upโ with myself, I pay for it physically AND emotionally, and no amount of temporary pleasure was worth it โ ever. EVER!
So while I do believe eating healthy is a lifestyle choice and a commitment, I do get derailed sometimes. Just so you know Iโm not perfect and Iโm NOT being judgmentalโฆ just opening up the topic for discussion, and to hear YOUR experiences.
People choose to have a cheat meal or a cheat DAY on their diet for one of three reasons:
- To โjump startโ weight loss during a stall.
- To keep from getting bored on their diet.
- To justify a bad food choice in their own mind.
As for whether a cheat meal or a cheat day will actually jump start your weight loss when you seem to be in a stallโฆ thatโs highly debatable. A number of people have shared their experiences in the low carb challenge group, with varying experiences.
Most of the time, whether the โcheatโ was an intentional decision or just a โfailโ it results in instant weight gain of several pounds, bloating and stomach pains / stomach upset, feeling discouraged and disappointed โ and like a total failure, and it induces all of your old cravingsโฆ often leading to an all out binge for days on end, followed by a difficult time getting back on track with healthy eating.
I was recently at a catered social where they served a beautiful spread of high carb foods. I chose to eat super clean and very low carb at that meal, and I shared my reasons why in that post โ and talked about HOW I avoid beautiful (unhealthy foods):
Why Cheat Days Donโt Work For Me
Indulging in a cheat meal doesnโt work for me for the same reason a cheat doesnโt work for an alcoholic. Itโs a downward spiral. A fast downward spiral that sucks me into a dark hole of physical and emotional misery where escape is a serious challenge.
ONE cheat day โ even a controlled cheat day of โnormal healthy foodsโ (like oatmeal and baked potatoes), without even binging! โ results in immediate weight gain for me. The last two times I tried it, it took me 11 days to get back to the weight I was before that stupid cheat day. ELEVEN DAYS. Both times.
That was frustrating. Was it worth it? HELL NO.
Thereโs another reason I avoid cheat days, and even cheat mealsโฆ
For me, eating low carb is not JUST about weight loss. Sure, it was in the beginning, but then I realized there were other benefits. For years I suffered with extreme back pain, muscle and nerve pain. My doctor wanted to diagnose me with Fibromyalgia (which I refused). I believe my pain issues stem from inflammatory arthritis in my lower back, causing sciatica โ and all sorts of related pain โ due to a near fatal car accident more than half my life ago.
When I started eating low carb, the pain went away โ like magic!
I discovered that carbs promote inflammation in the body, so if you have any time of arthritis or inflammatory disease, eating low carb makes you feel a million times better! Many people who HAVE been diagnosed with Fibromyalgia reported their symptoms improved dramatically as well.
So yes, being out of pain is a HUGE perk.
NOT getting back in pain is a BIG deterrent!
Not to mention you have to go through the keto flu (aka low carb flu, or Induction Flu) all over again to get back into ketosis (fat burning mode). Which is pure misery.
Your turn!
Leave a comment. Iโd love to hear your thoughts. ๐
One last noteโฆ it does bother me when this topic of cheat days or cheat meals come up in my Low Carb Challenge Group. The whole point is to challenge yourself to eat low carb consistently for 90 full days. Just three short months. The health benefits of eating a low carb ketogenic diet are AMAZING, and itโs only by doing it consistently that youโll really experience those benefits โ and truly experience life-changing weight loss. Thereโs no place for โcheat daysโ in a CHALLENGE. ๐
Best,
Lynn Terry, aka @LowCarbTraveler
When I found this group and a couple of the other Atkins groups that Iโve been in, I noticed a lot of folks talking about cheating. For me, itโs really frustrating when when I donโt cheat and struggle for every pound that I want to remove to read about the cheats. I guess itโs more jealous than anything which is why it makes it frustrating because I read about people cheating and still losing.
I read an article the other day though, sorry I canโt remember what web site I was on, that said if you are going to have a โcheatโ, eat foods that are still low in carbs, foods that have a little higher carbs than what you are used to.
I feel the same way, Alice. I have to work SO hard just to lose a pound or so a week, and one bad meal will undo all that work for almost two weeks! ๐
I agree with that advice. For the people that say โit works for themโ I recommend they eat something healthy for their โcheatโ such as fruit or starchy vegetables. NOT โjunk foodโ thatโs harmful to your body.
There is a low carb plan called โCarbohydrate addictsโ that allows one โregularโ meal a day as long as itโs consumed within in an hour. I think the science has to do with not triggering blood glucose levels, etc, lots of science, lol.
I couldnโt do that every day. I feel so good eating LCHF.
I feel great eating this way too, Jo. ๐ I can see doing one HEALTHY higher carb meal a week or a month, and Iโd be interested to read up more on that. I love food science! ๐ ๐ That said, most of the people I see doing โcheat daysโ are totally binging out on things like a Chinese buffet. Ack!
Jo, The first time I was on a successful low-carb diet I wrecked it by switching to the โCarbohydrate Addicts Dietโ. I immediately gained my weight back by trying to add that โregularโ meal back in. At some point I just gave up and went back to eating like I always did.
I have lost 55 pounds now, again, and Iโm very careful. I do not have a cheat day because I know my addictive personality would embrace it.
I have had two major stalls. I have been tempted to do a โfat fastโ as recommended by Adkins and others. But Iโve stayed with the low-carb program I have embraced and eventually moved off of the stall.
99% of the time, I subscribe to no cheating on the WOE. And if I did have an off-off-peak item, it would that item only and moat of meal would conform to LCHFโฆnut I would up my fiber intake too be out that off-peak item as quickly as possible. The science does support the claim that of you eat an off-peak item but follow it with greens/fibrous food, it will minimize the negative effect on your metabolism. NEVER an entire cheat dayโฆyikes. I would gain, for sure, since I already have the every day challenge of hypothyroidism. I believe that most of us have a greater challenge staying away from fat-producing foods if we allow ourselves to consume them. Hard to have just one chip and not want anotherโฆand anotherโฆand again tomorrow. #theslipperyslopeisreal!
The slippery slope is most definitely real!
What most people donโt realize is that there is a science to the way the low carb diet works. Itโs not like a low calorie diet. You canโt โburn off carbsโ for example. And if you โcheatโ on a LCHF dietโฆ youโll actually GAIN weight. ๐
I too follow a low carb lifestyle. In fact, when others ask how my โdietโ is going, I reply-it is a lifestyle not a diet & thanks for asking, Iโm doing well.
I have been eating low carb for 4 years and have lost about 105 lbs., which took me two years and have kept it off for two years. I am continuing to loose. My husband & I went on an around-the-world cruise (4 months) and I lost 6-8 lbs. during the cruise. We avoided the buffets like the plague. Our waiters were informed the very first meal that we were followed a low carb lifestyle and were very helpful when asked about certain menu items. I am committed to stay on this lifestyle for the rest of my life. I am hypoglycemic like my dad & his dad. My dad also had type II diabetes for the last 12 yrs. of his life. I was close to 350 lbs. & knew that if I didnโt do something about my weight, I could end up just like my dad.
About cheating-if I decide to have something that is definitely not low carb (like fried oysters, which I love) I make the decision to do so, knowing that there might be consequences. I eat very low carb before & after. I donโt call it cheating. I am an adult and I made a choice to eat something that wasnโt low carb. Do I do it often? No. Maybe twice a year. But when I do I understand what I am doing.
I like your attitude about it, Janet. ๐
When I decide to have something like that, I โeat super cleanโ the days leading up to, and after, that meal. Super clean meaning extremely low carb (mostly meat & eggs).
Though I admit itโs a struggle for me to stay super low carb once I put carbs in my mouth. It triggers serious cravings and a downward spiral for me. Thatโs why I do it rarely, and very intentionally.
My experience is much like yours Terri. I am 60 years old and have been struggling with higher weights since I was about 40-but looking back I realize I have had trouble with carbs my whole life! Sugar, white flour are like alcohol to an alcoholic to me. Keep posting! I am thankful I found your group, I also feel so much better when I eat lower carb. โ cheats destroy my food choices for days or weeks until I am so sick and tired I surrender and get steady again. Not worth it!!
Thank you, Denise! And I agree:
NOT WORTH IT. ๐ ๐ *cheers*
I agree with you 100% on cheating days. I donโt do it and when people ask about it I try to be nice and tell them I donโt and they shouldnโt because it takes so long to get back into KetoโsโฆI am really glad you wrote thisโฆ Sometimes I get so frustrated when other talk about check days and I think donโt they know they are going to make their body suffer. Oh well thank you again for this.
I wonder that most people that incorporate cheat days are actually eating low carb, low enough to enjoy the benefits of ketosis. If you were to do it weekly like some plans suggest, for exampleโฆ how would you ever get, or stay, in ketosis โ ie fat burning mode?!
I did my first cheat meal after a month of being lchf and ate thin crust pizza with crust. I was so hungry and the thought of just toppings made me sad and there were no other options. So I ate it and later felt horrible, like physically horrible. I decided that I have gotten used to the woe and it just wasnโt worth it. ๐
Thatโs the best way to find out, hey? Sorry you felt so horrible afterward, Trish โ thatโs no fun at all. ๐ I know that feeling! Ugh.
We have so many GREAT food options that are low carb, and very filling, even take-out and restaurants (which I use a lot, lol) โ that it hardly makes any sense to eat something that will make us feel so miserable.
Itโs funny too how your body adjusts and LOVES the low carb, high fat foods so much that it practically rejects anything else. ๐ I love that!
Cheat meals or days DO NOT WORK for me! I had a couple of cheat meals in April and it took me the WHOLE MONTH to get back down to the weight I started with the beginning of April. I started this WOE on 2.23.2015 and I am down 15 pounds. If I hadnโt cheated, (and what I mean by cheat is I would have a waffle on Saturday mornings) I would have lost more weight by now. I have learned my lesson. Now when I am tempted to eat anything that I know will add 1-2 LBs instantly, I ask myselfโฆโIs it worth it punk?โ and I then make a better choice!
Smart, Rosie! Iโve experienced the same. Like I said in my post above, it takes me at least 11 days after a bad meal to get back to the weight I was before I had it. Itโs so NOT worth it. :p Especially when Iโm working SO hard to lose weight right now!! ๐ *cheers*
There is no right or wrong answer when discussing having a treat/or cheat day. Every person has a different glucose intolerance. Some lose weight effortlessly consuming 50 carbs per day, and others struggle at 20 per day. Before I consider having a treat, I ask myself if there is a low carb alternative (like ice cream). I have discovered at Walmart โarctic zeroโ ice cream alternative with 5 net carbs per serving. That way I am not feeling deprived and I avoid feelings of guilt as well.
If I find myself daydreaming about carbs, it usually is because I need to revamp my menu. I will pinterest until I fill one weekโs worth of food on my list, and then feel excited again about low carb!
Thatโs the way to do it, Lindsay! I like Breyerโs CarbSmart ice cream myself. Itโs 5 carbs also for 1/2 cup, so I often add crushed pecans to it. Itโs delicious, adds a nice crunch & texture, and adds something healthy in with my โtreatโ. ๐
I myself am always a bit nervous of cheat days because we all know how tempting high carb foods can be and how difficult they make it for us to stick with low carb food choices. Yet, life finds a way of always throwing them into the mix โ a birthday party here, a cocktail function there. What I do is plan around these times, or functions, and choose low carb diet options wherever I can. I accept that this is something I have to manage and know that these days are not the NORM. My focus is always on returning to my low carb diet plan the next day โ without fail โ and enjoy lifeโs moments even if that means high carbs have to come along too!
Great plan, Trish! Youโre right that there will always be an event, social outing or some high carb food in front of you for one reason or another. I actually ENJOY the challenge of eating low carb at these types of things. ๐
See my thoughts on that at: http://www.travelinglowcarb.com/5686/eating-low-carb-at-buffets/ I was at a beautiful catered social.
Also see my โlow carb beach vacationโ: http://www.travelinglowcarb.com/4501/how-to-stay-healthy-on-vacation/
And my Low Carb Road Trip food journal: http://www.travelinglowcarb.com/4511/low-carb-road-trip/ ๐ *cheers*
Cheat meals work like magic for me. Once a month i eat a whole Chicago style deep dish pizza and a pint of Hagen Dazz Ice cream. I have absolutely ZERO guilt and i immediately go back on my low carb regime. What the heck is the point of life if you canโt enjoy the โforbiddenโ fruits on occasion. So, i gained about 2-3 lbs and it takes me about 3 days to get back in ketosis. Guess what.. the world did not end and all is not lost. I feel groggy for a day or so like a hangover.. Within1 week i have lost at least the 3 lbs and within the next 3 weeks at least 8-10 more lbs and I feel great. It actually jump starts my weight loss again..Is there a small price to pay? Yes. Is it worth it? Heck yes.
I have been doing this for 8 months and have lost 87 lbs.
Cheat meals are indeed magical for me.
Hi! Iโve been in a low carb diet for 2 months now and have lost a lot of weight. My total carb intake ranges from 15 to 23 carbs per day. Tonight I ate 1/2 slice of cheese pizza putting my carb intake for today at 23. Will this mess up my diet? Thanks!
Hi Julie,
Not likely, but the best thing you can do is eat super clean and super low carb for the next 3 days. Meaning: real food only (no bars, shakes, processed food, etc) and keep your ingredients super simple: meat & greens + healthy fats.
Thank you for posting this. I had googled this exact question and it was nice hearing, not only your perspective, but those of your blog readers as well.
As I said in a reply to Jo, I have too addictive a personality to trust myself with a cheat day. I have worked hard to create and research alternatives to the foods I miss, but some of them I just have to forget and consider I am allergic to them.
A person with a nut allergy would never have a day where they just ate nuts. I have to think of myself as being allergic to carbohydrates, because, in a way, if I eat them, I will die sooner. I am a Type-ll diabetic and I know sugar will kill me. So in essence I am allergic to carbohydrates.
I have hit two major stalls, they are aggravating and depressing, but I finally moved past them. I considered doing a fat fast, like Atkins and other recommended.
As for a high carb day, I do not think a cheat day will help me, more than likely it would hurt me. I need all the help I can get.
Thanks again for this post.
I have been on low carb diet (20 or less) since September. I have had a few โcheatโ meals once a month or so. They didnโt help or harm me, only reason I think is because I donโt eat or crave sweets. Even when I wasnโt dieting they were not a problem for me. My cheat day usually only consisted of a potato or similarโฆ. So I think it all has to do with what you eat on your โcheat mealโ I have lost 25 to 30 lbs since September. My biggest fear is the Holidays coming up. I am not worried about the pies and cakes, but the dressing and potatoes/gravy. Any suggestions on how to handle the holidays or should I just enjoy this dayโฆ as long as I stay away from those sugars.
I see a lot of comments like I had a cheat meal and worked all week to burn it off.
Weight loss and diet are lifelong goals and a week amounts to about .001% of your life.
I donโt use a scale, they are worse than a cheat meal.
You should be exercising every day! Burn off those carbs!
Once a week for a cheat day is too often. Try going 10 days. Cheat days seem to work. But this diet only works if you are very strict and know the carb content of everything you put in your mouth, everything.
I just canโt do it. When youโre on a keto diet, cheating is sheer stupidity. (Not trying to insult anyone who does it and doesnโt pay for itโฆbut if youโre like me [and obviously you], one tiny cheat causes all sorts of mayhem). Iโve been keto without cheating for a year and a half, and last month, after two weeks of losing REALLY fast, my nutritionist told me to eat some fruit โto slow things downโ. I ate a quarter cup of watermelon, gained three and a half pounds and didnโt lose for two weeks. TWO WEEKS for a QUARTER CUP of a fruit thatโs melon and supposed to be one of the fruits you can eat now and then! I know some people on low carb can eat berries and melon and get away with it. Iโm not one of them.
And the thing isโฆthere are SO many substitutions you can make to have the things you miss that thereโs just no need for cheating. If I want bread, I make soul bread (thank you Gloria Koch!). If I want fruit, I make a mock apple crisp out of chayote squash. If I miss pasta, there are keto recipes for egg noodles that are on plan. If I miss potatoes, I fry up some radishes with onions and boom, home fried โpotatoes.โ Craving pecan pralines, pecan pie, pumpkin pie? There are sub recipes for that, too. Thereโs just no need to cheatโฆyouโre only hurting yourself, and the consequences hurt BAD!
Iโm curious what people think of THE CRUISE CONTROL DIET then? It promotes having a cheat meal if you choose to have one.
Granted, after you do have a cheat meal you feel like crap and have found out that Iโm personally getting to the point of not wanting to have them anymore because how they make you feel.
The person promoting this diet has some very strong points and he even states that eating this way really isnโt a diet but changing your metabolism so you donโt want to be eating unhealthy anymore and it becomes a way a life, not just a diet to lose weight.
Hi Tim ๐
Iโm not a fan of carb cycling methods at all, because I eat low carb to the point of staying in ketosis. Every time you eat higher carb, you knock yourself out of ketosis and have to start all over again โ and the keto flu is hell. ๐
For diabetics, or others with health issues, carb cycling is dangerous. For me, itโs about controlling my inflammation & chronic pain issues. Going off plan, even for a day, puts me back in pain for 3-4 days. Thatโs SO not worth it!
I also have reaped benefits WAY beyond weight loss which I am just now achieving. I have been doing lowcarb for 1 month or so with no loss. I just started losing now that I am keto with IF. But wow! The benefits to my chronic pain! I also refused my fibro diagnosis. I REFUSE to be labeled. It will become a crutch. I also refuse my interstitial cystitis, osteoarthritis, side effects of brain tumor surgery, scar tissue pain blah blah blahโฆwhatever other BS I have been labeled. No I am not in denial. The pain reminds me every day. But I KNOW there is a way out. And this WOE is one of the steps. A huge step. I no longer wake up feeling horrible. I am clearer, more energetic & have gotten off antidepressants and reduced pain medication. Yes itโs a struggle especially during celebrations because I am surrounded by carbs. Only my son who doesnโt live with me has joined me. But itโs not about โjoining inโ. Just one wonโt hurt you as my husband is fond of saying. Because in my case yes! It will. I will relapse & pay dearly not in just weight gain but in pain gain. Hereโs to us lowcarb warriors. Virtual hugs!
I totally agree, Milly! Itโs AMAZING what can be cured, or at least controlled, with food and lifestyle choices alone. ๐ That has been the biggest benefit for me as well. There is SO much cool stuff to learn about Food Science and the science of food combining โ and itโs ability to heel what ails us. ๐
I just started back on this woe about 10 days ago. I did this about 15 years ago also. At that time, I did have cheat days once in a while when I got in a state of what I called carbohydrate rage. I do remember that candy like a Reeseโs cup did not mess me up. But if I ate bread, pasta or potatoes, I did get messed up. I think it is a personal preference for everyone because our body chemistry is different. I canโt say that I will never eat a piece of cake. But it will be a small piece of cake when I do. And I donโt do well with fasting blood tests so I usually have a regular pop right afterwards. But I know how my body reacts to these things and I am not going to do something that will make me feel worse or take longer to recover from that.
Hi Kathy,
Do you just eat low carb โ or do you eat keto, meaning you eat low enough carbs to get into ketosis? I ask because even a regular soda or a regular candy bar will take you back out of ketosis, then you would keep having to go through the keto flu over and over againโฆ ?
Honestly, when I fall off the wagon (I donโt like to call it cheating because that makes me sound vindictive, when in reality itโs just me being HUMAN), it definitely takes a couple days for me to get back into ketosis, but I never, EVER get the โKeto Fluโ or โCarb Fluโ. If Keto/LC are done correctly, keto flu is totally avoidable. In fact, I only felt it once and itโs because I wasnโt doing this right. Many people never feel it at all. Not ever. I make sure I always add my salt to appropriate foods, take my daily Magnesium Glycinate, do shots of pickle juice if I start to feel tired, and drink plenty of water & Powerade Zero for electrolytes. Yes, I fall off the wagon every now and then, but not planned or intentionallyโฆand itโs very easy to get right back on track with the right game plan and never any keto flu.