Why I Don't Believe in "Cheat" Days

Cheat days have become a trend in the world of nutrition and fitness.

The idea is to stick to a strict diet for a certain period of time, and then have one day where you can "cheat" and eat whatever you want.

While cheat days may seem like a great way to indulge in your favorite foods without feeling guilty, they can actually have negative effects on your mindset, health and nutrition.

I had this approach early in my nutrition journey and it created a lot of negative habits.

Reasons Why Cheat Days can be harmful:

They promote an “All or Nothing” Approach

Cheat days promote an extreme mindset around food and nutrition.

They reinforce the idea that on certain days certain foods are "bad" or "off-limits," which can lead to a restrictive and unhealthy approach to eating, and can lead to binging on them on the days that you do "allow" youself to have them.

Over time it becomes harder and harder to keep these off limit foods to the one day which can affect your health and progress.

Cheat Days can Stall your Progress

They can disrupt the progress you have made towards your health goals.

Foods high in sugar, salt, and trans fats are very easy to overeat. The calories can add up very fast, which can quickly increase your average from the week, especially if you are aiming to be in a calorie deficit for fat loss.

Additionally, cheat days can lead to cravings and make it harder for you to stick to nutrition habits in the long run.

Disrupt your Energy and Digestion

Suddenly eating a higher amount, calorie load can affect your energy levels.

Eating foods high in sugar and low in fibre can cause blood sugar levels to spike, leading to a short burst of energy followed by a crash.

This can leave you feeling tired, lethargic, and unable to perform at your best.

This drastic change in food can also cause digestive issues such as bloating, gas, and stomach cramps. Your body may not be used to processing these foods, which can lead to discomfort and digestive distress.

Negatively Affects your Relationship with Food

Cheat days reinforce the idea that certain foods are "bad" or "off-limits," which can lead to a restrictive and unhealthy approach to eating.

After a big day of eating these types of foods, you don't often feel your best, which can encourage the desire to start eating clean the next day again. It can also negatively affect your body image if you feel bloated or full. This can lead to a cycle of indulgence followed by guilt and regret, which can negatively impact your mental health and well-being.

What to Focus on Instead:

Take an 80/20 Approach

Instead of eating perfectly "clean" all week, or eating low calories and then having a huge binge day on the weekend, aim for an 80/20 approach.

This means that 80% of your meals are high quality wholefoods (because it is very important for our health), but leave 20% room either on a daily or weekly basis to add in lower quality foods that you truly enjoy (not just for the sake of it!) as a treat here or there or a meal out on the weekend.

A milder approach leads to long-term habits that you can actually maintain.

Learn more about the 80/20 approach.

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