Why You Should Never Have A Cheat Day
Oh, the tantalizing lure of a cheat day. It’s the little glimmer at the end of a long week of virtuous eating and sweat-soaked gym sessions. That guilt-free day where anything goes, from bacon-drenched pancakes to the cheesiest of pizzas, to mountains of ice cream sprinkled with tiny little chocolate chips.
And why not? After all, you’ve been so good all week! In theory, it seems like a fantastic idea, a way to indulge without wrecking our diet completely.
If you’re on a strict weight loss journey, cheat days are often seen as an incentive to keep you on track, as you’re safe in the knowledge that your favorite (terribly unhealthy) foods aren’t completely off limits.
But therein lies the problem. The idea of cheat days might sound appealing, but there are several reasons why you should rethink that weekly tub of cookie dough ice cream.
8 reasons why you shouldn’t have a cheat day
1. It reinforces an unhealthy relationship with food
Food isn’t just fuel for your body; it’s a source of enjoyment and an integral part of our social and cultural lives. When we label some food as ‘bad’ and only allow ourselves to eat it on designated ‘cheat days’, it can foster an unhealthy relationship with food.
This mindset can lead to feelings of guilt and anxiety around eating, which can be counterproductive to your health and well-being.
2. You might overeat
One common misconception is that cheat days give you a free pass to consume as much as you want without consequences. I’ve heard cries of, “Calories don’t count on cheat days!”
But our bodies don’t work that way. Calories don’t simply disappear on your designated cheat day, and overeating, even just once a week, can lead to excessive calorie intake and eventual weight gain.
What’s more, overloading your system with sugar and fat can cause digestive discomfort and other health issues.
3. The ‘all or nothing’ mentality can hinder your progress
Giving yourself only one day to indulge can create a binge-restrict cycle. You might find yourself overly restricting your diet during the week, leading to overeating on your cheat day. This cycle can make it harder to maintain a healthy and balanced diet in the long run.
4. It can disrupt your metabolic function
Extreme fluctuations in your diet can mess with your metabolism. Consistently eating well helps your body efficiently use the food you consume for energy.
Suddenly inundating your body with high amounts of fat, sugar, and calories can stress your metabolism and may affect your body’s insulin sensitivity.
5. It might not be sustainable in the long run
Having a cheat day every week can be mentally draining and not sustainable in the long run. Always looking forward to one day of indulgence might make the other six days seem like a chore.
Ideally, a healthy diet should be something you can maintain without feeling deprived or unsatisfied.
6. Your nutrition might take a hit
Cheat days often involve foods high in sugar and unhealthy fats but low in essential nutrients. Having a whole day dedicated to these kinds of foods can mean missing out on the vitamins, minerals, and other nutrients your body needs to function at its best.
7. It can mess with your psychological state
For many people, cheat days can trigger negative emotions such as guilt or shame, leading to stress and a distorted perception of food. This can in turn lead to disordered eating patterns, anxiety, and even depression.
In other words, you might just turn the usually pleasurable act of eating into a source of psychological distress.
8. It may foster an imbalance in the gut microbiome
Your gut microbiota play an essential role in many aspects of your health, from digestion to immunity and even mood.
Eating a balanced, nutritious diet supports a healthy gut microbiome, but sudden, drastic changes in your diet—like those that can occur on a cheat day—can throw this balance off.
Consuming a large amount of high-fat, high-sugar foods in a short time period can cause an imbalance in your gut bacteria, leading to digestive issues, inflammation, and potentially increasing the risk of more serious health conditions.
Final thought
So, what’s the alternative? How about integrating your favorite foods into your daily diet in a balanced way? Instead of setting a day to go wild, aim for moderation. Have a slice of that pizza you love or a scoop of your favorite ice cream now and then.
The key here is to create a healthy eating habit that you can sustain over time, without the need for a ‘cheat’ day.
In the end, remember, food is meant to nourish and delight us, not to be a source of guilt or stress. Forget the concept of ‘cheating’ and focus on nurturing a positive, balanced relationship with what you eat.