![\"Ironmaster](\"https:\/\/www.ironmaster.com\/blog-assets\/BLOG_CHEAT_600.jpg\")
<\/a><\/figure>\nWhen it comes to non-linear dietary approaches, we have a few options:<\/strong><\/h4>\n\n- Refeeds<\/li>\n
- Diet Breaks<\/li>\n
- Cheat Days<\/li>\n<\/ul>\n
All 3 options utilise short-to-moderate periods of time at higher calories.<\/p>\n
A Refeed is usually 1-2 days roughly at maintenance calories.<\/p>\n
A Diet break is usually 1-2 weeks roughly at maintenance calories.<\/p>\n
A Cheat day is usually a single day of unstructured eating, more often than not above maintenance calories as a result of this lack of structure.<\/p>\n
Off the back of high-days, we often observe blunted cravings, renewed motivation, and increased energy both day-to-day and in training.<\/p>\n
No doubt for these reasons, in recent years we\u2019ve seen Refeeds and Diet Breaks gain traction in the evidence-based fitness community, with research emerging to support their efficacy.<\/p>\n
Refeeds and diet breaks are both\u00a0controlled\u00a0<\/strong>increases in calories.<\/p>\nThe total caloric increase is relatively precise and intentional, usually with an emphasis on increased carbohydrate, whilst protein and fats are kept relatively steady.<\/p>\n
Physiologically, both refeeds and diet breaks may offset some of the negative metabolic adaptation that occurs during a diet, and thus aiding long-term outcomes.<\/p>\n
In the context of a diet, increased calories and carbohydrates can offset or blunt the magnitude of the effects of a diet: namely, issues around the hormones leptin and ghrelin (which influence satiety and hunger respectively) and cortisol (the stress hormone), all of which are unfavourably affected by a calorie deficit.<\/p>\n
Behaviourally, refeeds and diet breaks can improve dietary adherence – if you have periodic flexibility to break up the restriction of a diet, they can serve as both a \u2018release\u2019 and something to work toward.<\/p>\n
One downside of this methodical approach, though, is that we don\u2019t necessarily get time to\u00a0switch off<\/strong>\u00a0from keeping tabs on our food.<\/p>\nIt\u2019s certainly not a free-for-all.<\/p>\n
A cheat day, conversely, is by nature a very uncontrolled approach to increasing calories.<\/p>\n
We can define a Cheat Day as a day of ad-libitum food intake, usually spanning 16-24 hours.<\/p>\n
They were once a popular go-to for both the recreational and the more serious gym-goer.<\/p>\n
Now, they are perhaps a more controversial tool.<\/p>\n
There\u2019s no denying, the idea can seem attractive – the concept of a totally \u2018free\u2019 day in which to address food cravings.<\/p>\n
An opportunity to take a breather and scratch that particular itch after a stint of dietary restraint.<\/p>\n
But are Cheat Days harmless, or problematic?<\/p>\n
An uninhibited break from dietary restriction\u00a0can\u00a0<\/em>certainly be a good thing – a total break from considering calories\/macros can in theory blunt some of the mental fatigue of dieting, and certainly provides an opportunity to address food craving unencumbered.<\/p>\nThere are a few potential downsides to Cheat Days, though.<\/h4>\n\n- Cheat days, depending on the magnitude, can be significant enough to offset at least some of the fat loss achieved whilst dieting, causing something of a \u2018yo yo\u2019 effect.<\/li>\n
- \n
Perhaps a more pressing issue with Cheat Days is found in the terminology.<\/p>\n<\/li>\n<\/ol>\n
The term \u2018cheat\u2019 is inherently problematic.<\/p>\n
It implies that your decisions surrounding food somehow have moral implications.<\/p>\n
That eating something high-calorie or ‘not clean’ is bad, whilst eating something low-calorie or ‘clean’ is good.<\/p>\n
It encourages dichotomous thinking surrounding food, which can prove hugely problematic when it comes to the sustainability of a diet and our long-term relationship with food.<\/p>\n
The terminology in my experience has the power to create real long-term issues with food labeling at best.<\/p>\n
At worst, the process of routinely implementing wildly high-calorie meal(s) pushes us toward binge-eating tendencies:<\/p>\n
We restrict in the run-up to a calorie-dense \u2018Cheat\u2019, and we restrict in the wake of it, too.<\/p>\n
Over time, it\u2019s common to observe the magnitude of the Cheat\/restrict cycle grow more extreme until we stray into the territory of disordered eating.<\/p>\n
So, not only do we have a practically sub-optimal scenario: we can’t say how many calories we’ve eaten, and thus we cannot predict the magnitude of effect…<\/p>\n
It’s also potentially shady psychological ground. If during the context of a cheat day you:<\/h4>\n\n- Eat until uncomfortably full<\/li>\n
- Consume large amounts of foods whilst not physically hungry<\/li>\n
- Eat alone due to embarrassment<\/li>\n
- Feel shame, guilt, or disgust after the \u2018cheat\u2019 is over<\/li>\n<\/ul>\n
We\u2019re actually straying into behaviours that fall under the conceptual definition of binge eating.<\/p>\n
3. Finally, we must consider the motives behind taking a Cheat Day.<\/p>\n
Does your current diet prohibit certain foods?<\/p>\n
Is this driving you toward an all-or-nothing mentality, in order to allow you to somehow incorporate restricted foods into your diet?<\/p>\n
If so, it\u2019s worth considering the rigidity of your diet.<\/p>\n
It\u2019s perfectly possible to include hyper-palatable items such as chocolate or sweets into your intake, and actually preferable in the long-term if it supports a healthy relationship with food.<\/p>\n
Non-linear dieting strategies such as refeeds and diet breaks are very valid.<\/strong><\/h2>\nBut there\u2019s no denying that they fall short in that they don\u2019t provide us with respite from dietary rigidity, something we might periodically benefit from.<\/p>\n
So, rather than defaulting to \u2018Cheat Days\u2019 to provide some relief from dieting and\/or calorie tracking, I suggest a hybrid approach.<\/p>\n
By all means, take a hiatus from tracking, adopt a less controlled break from dieting – but simply opt to take the time as ‘untracked’.<\/p>\n
In this way, we avoid employing problematic terminology which may perpetuate poor relationships with food, potentially setting in motion a problematic process that encourages a lack of dietary moderation.<\/p>\n
The desire to eat more on certain days is normal.<\/p>\n
The ability to deviate from your daily dietary routine is healthy.<\/p>\n
But when taking this necessary flexibility, it\u2019s worth assessing whether or not your approach to a\u00a0\u2018day off\u2019<\/strong>\u00a0is extreme in nature, and thus counterproductive if a long-term sense of balance is the goal.<\/p>\n![\"Charlotte](\"https:\/\/www.ironmaster.com\/blog-assets\/Ironmaster%20feature%20picture%20(socials)_1637782884.jpeg\")
<\/a>Lottie<\/figcaption><\/figure>\nAbout the author Charlotte Tulloch<\/strong><\/h4>\nLottie is a UK-based online coach who works with clients all over the world and is passionate about sharing evidence-based content with the view to making the fitness space less of a minefield. Lottie specializes in strength training, improving body composition, and cultivating a balanced approach to exercise and nutrition.<\/p>\n
All 3 options utilise short-to-moderate periods of time at higher calories.<\/p>\n
A Refeed is usually 1-2 days roughly at maintenance calories.<\/p>\n
A Diet break is usually 1-2 weeks roughly at maintenance calories.<\/p>\n
A Cheat day is usually a single day of unstructured eating, more often than not above maintenance calories as a result of this lack of structure.<\/p>\n
Off the back of high-days, we often observe blunted cravings, renewed motivation, and increased energy both day-to-day and in training.<\/p>\n
No doubt for these reasons, in recent years we\u2019ve seen Refeeds and Diet Breaks gain traction in the evidence-based fitness community, with research emerging to support their efficacy.<\/p>\n
Refeeds and diet breaks are both\u00a0controlled\u00a0<\/strong>increases in calories.<\/p>\n The total caloric increase is relatively precise and intentional, usually with an emphasis on increased carbohydrate, whilst protein and fats are kept relatively steady.<\/p>\n Physiologically, both refeeds and diet breaks may offset some of the negative metabolic adaptation that occurs during a diet, and thus aiding long-term outcomes.<\/p>\n In the context of a diet, increased calories and carbohydrates can offset or blunt the magnitude of the effects of a diet: namely, issues around the hormones leptin and ghrelin (which influence satiety and hunger respectively) and cortisol (the stress hormone), all of which are unfavourably affected by a calorie deficit.<\/p>\n Behaviourally, refeeds and diet breaks can improve dietary adherence – if you have periodic flexibility to break up the restriction of a diet, they can serve as both a \u2018release\u2019 and something to work toward.<\/p>\n One downside of this methodical approach, though, is that we don\u2019t necessarily get time to\u00a0switch off<\/strong>\u00a0from keeping tabs on our food.<\/p>\n It\u2019s certainly not a free-for-all.<\/p>\n A cheat day, conversely, is by nature a very uncontrolled approach to increasing calories.<\/p>\n We can define a Cheat Day as a day of ad-libitum food intake, usually spanning 16-24 hours.<\/p>\n They were once a popular go-to for both the recreational and the more serious gym-goer.<\/p>\n Now, they are perhaps a more controversial tool.<\/p>\n There\u2019s no denying, the idea can seem attractive – the concept of a totally \u2018free\u2019 day in which to address food cravings.<\/p>\n An opportunity to take a breather and scratch that particular itch after a stint of dietary restraint.<\/p>\n But are Cheat Days harmless, or problematic?<\/p>\n An uninhibited break from dietary restriction\u00a0can\u00a0<\/em>certainly be a good thing – a total break from considering calories\/macros can in theory blunt some of the mental fatigue of dieting, and certainly provides an opportunity to address food craving unencumbered.<\/p>\n Perhaps a more pressing issue with Cheat Days is found in the terminology.<\/p>\n<\/li>\n<\/ol>\n The term \u2018cheat\u2019 is inherently problematic.<\/p>\n It implies that your decisions surrounding food somehow have moral implications.<\/p>\n That eating something high-calorie or ‘not clean’ is bad, whilst eating something low-calorie or ‘clean’ is good.<\/p>\n It encourages dichotomous thinking surrounding food, which can prove hugely problematic when it comes to the sustainability of a diet and our long-term relationship with food.<\/p>\n The terminology in my experience has the power to create real long-term issues with food labeling at best.<\/p>\n At worst, the process of routinely implementing wildly high-calorie meal(s) pushes us toward binge-eating tendencies:<\/p>\n We restrict in the run-up to a calorie-dense \u2018Cheat\u2019, and we restrict in the wake of it, too.<\/p>\n Over time, it\u2019s common to observe the magnitude of the Cheat\/restrict cycle grow more extreme until we stray into the territory of disordered eating.<\/p>\n So, not only do we have a practically sub-optimal scenario: we can’t say how many calories we’ve eaten, and thus we cannot predict the magnitude of effect…<\/p>\n We\u2019re actually straying into behaviours that fall under the conceptual definition of binge eating.<\/p>\n 3. Finally, we must consider the motives behind taking a Cheat Day.<\/p>\n Does your current diet prohibit certain foods?<\/p>\n Is this driving you toward an all-or-nothing mentality, in order to allow you to somehow incorporate restricted foods into your diet?<\/p>\n If so, it\u2019s worth considering the rigidity of your diet.<\/p>\n It\u2019s perfectly possible to include hyper-palatable items such as chocolate or sweets into your intake, and actually preferable in the long-term if it supports a healthy relationship with food.<\/p>\n But there\u2019s no denying that they fall short in that they don\u2019t provide us with respite from dietary rigidity, something we might periodically benefit from.<\/p>\n So, rather than defaulting to \u2018Cheat Days\u2019 to provide some relief from dieting and\/or calorie tracking, I suggest a hybrid approach.<\/p>\n By all means, take a hiatus from tracking, adopt a less controlled break from dieting – but simply opt to take the time as ‘untracked’.<\/p>\n In this way, we avoid employing problematic terminology which may perpetuate poor relationships with food, potentially setting in motion a problematic process that encourages a lack of dietary moderation.<\/p>\n The desire to eat more on certain days is normal.<\/p>\n The ability to deviate from your daily dietary routine is healthy.<\/p>\n But when taking this necessary flexibility, it\u2019s worth assessing whether or not your approach to a\u00a0\u2018day off\u2019<\/strong>\u00a0is extreme in nature, and thus counterproductive if a long-term sense of balance is the goal.<\/p>\n Lottie is a UK-based online coach who works with clients all over the world and is passionate about sharing evidence-based content with the view to making the fitness space less of a minefield. Lottie specializes in strength training, improving body composition, and cultivating a balanced approach to exercise and nutrition.<\/p>\nThere are a few potential downsides to Cheat Days, though.<\/h4>\n
\n
It’s also potentially shady psychological ground. If during the context of a cheat day you:<\/h4>\n
\n
Non-linear dieting strategies such as refeeds and diet breaks are very valid.<\/strong><\/h2>\n
<\/a>About the author Charlotte Tulloch<\/strong><\/h4>\n