Why having a cheat day calms the brain?
Opinions may vary, so we’ll focus on the conclusions reached by scientists on this issue. The good news is that scientists endorse it. They believe that having a cheat day can help you burn more fat, dial down the ‘hunger hormone’, accelerate metabolism, and contribute to a more robust metabolic rate [1].
OK, but how is it possible that one day without dietary restrictions improves the outcomes of a weight-loss diet? First, an important note: having a cheat day applies to those who rigorously and significantly limit their daily calorie intake, for example to 1,700; 1,500 or 1,200 kcal. If you don’t have a structured diet or follow any specific food guidelines, a cheat day may negatively impact your overall eating patterns.
Researchers claim that a day without dietary restrictions may have an effect on leptin, commonly known as the ‘hunger hormone’. The level of this compound is directly correlated with the amount of body fat. Excessive leptin production is promoted by overeating and obesity. Conversely, in slim individuals, leptin secretion is limited. The greater the decrease in leptin, the lower the body weight. At the same time, the brain may receive a signal indicating the need to restore energy levels, prompting a desire for a snack [2]. Having a cheat day has the potential to increase leptin levels, essentially providing a kind of ‘reassurance’ to the brain that there’s no need to worry. As a result, days with a calorie deficit become more psychologically manageable.
Read also: “Top 10 exercises to boost your metabolism”.
Intermittent dieting for physically active people
One study found that athletes indulging in cheat days achieved their goals more easily [3]. For many of them, weight control and fat reduction are part of their daily routine. Consequently, it’s essential for their mental well-being to take an occasional break and revel in the sheer pleasure of eating. Importantly, cheat days don’t have to be all junk food – more on that below.
A separate study involving 50 overweight men found that those following an intermittent diet lost more weight than those adhering to a strict diet all week [4].
As you can see, occasional cheat days can have a positive impact on your attitude towards healthy eating and managing your daily calorie intake. In another study, individuals adhering to an intermittent diet showed significantly higher levels of self-control and motivation compared to those who did not have this option [5].
Do cheat days boost your metabolism?
It’s important to keep in mind that every person’s body reacts uniquely. In some subjects, intermittent dieting was found to accelerate metabolism by three to ten per cent [6], while in others, the increase reached up to thirty percent [7]. However, for this approach to be effective, you need to adhere to a few rules.
How should you plan your cheat day?
Contrary to appearances, intermittent dieting has fairly limited spontaneity. If you structure your weekly dietary plan properly, you can allow yourself some indulgences!
- For consistency, schedule your cheat day on the same day – for example every Saturday – at predetermined times.
- Try to eat ‘normal-sized’ portions of treats instead of overindulging to the point of feeling full and heavy.
- Ensure breaks of at least 3–4 hours between meals.
- Remember about drinking water. Don’t replace it with sweet beverages!
What can you eat on cheat days? Many people reach for processed foods: sweets, sweetened drinks, fast foods, but also alcohol. It’s advisable to select one option rather than combining everything at once. Another tip: focus on savouring your favourite flavours instead of stressing about each bite. That’s the essence of cheat days.
Dietitians have diverse opinions on the concept of cheat day. Some think this is a good idea, but there’re also claims suggesting that the need to binge on your favourite snacks on one specific day may indicate that your regular diet is not sufficiently diverse or well-composed [8]. Is this actually the case?
It’s important to note that a cheat day – in the fullest sense of the term – applies to individuals following a strict and disciplined diet, rather than those who already have a healthy and balanced eating regimen. The other group may allow themselves to occasionally indulge in something ‘off-plan’, incorporating it into their daily calorie deficit and eating other healthier and well-balanced meals throughout the day.
Food is more than just calories. Food provides you with energy, vitamins, and minerals. It’s a way towards maintaining good health, and a fun journey to explore new flavours. A diet full of sacrifices shouldn’t be a daily routine but rather a means to accomplish a goal. And a healthy diet should be enjoyable because healthy ingredients can easily be transformed into flavourful and satisfying dishes. Eating processed or high-calorie foods is not inherently ‘bad’ if you allow yourself such meals only once in a while: during a party, at a meeting with friends, or on other special occasions.
In summary: should you enjoy a doughnut on Fat Thursday without feeling guilty?
Absolutely, provided that doughnuts, cookies, and candy are not your daily dietary choices. Those who maintain an active lifestyle and eat a lot of fruit and vegetables on a daily basis can indulge in a doughnut or have a big piece of cake when popping to grandma’s for tea.
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References:
[1] The science behind Cheat Days: How you can actually LOSE weight with a scheduled junk food binge, https://www.dailymail.co.uk/health/article-12215219/The-science-Cheat-Days-actually-LOSE-weight-scheduled-junk-food-binge.html, dostęp online: 02.01.2024.
[2] Kelesidis T, Kelesidis I, Chou S, Mantzoros CS. Narrative review: the role of leptin in human physiology: emerging clinical applications. Ann Intern Med. 2010 Jan 19;152(2):93-100. doi: 10.7326/0003-4819-152-2-201001190-00008. PMID: 20083828; PMCID: PMC2829242.
[3] Peos JJ, Norton LE, Helms ER, Galpin AJ, Fournier P. Intermittent Dieting: Theoretical Considerations for the Athlete. Sports (Basel). 2019 Jan 16;7(1):22. doi: 10.3390/sports7010022. PMID: 30654501; PMCID: PMC6359485.
[4] Byrne, N., Sainsbury, A., King, N. et al. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes 42, 129–138 (2018). https://doi.org/10.1038/ijo.2017.206.
[5] The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations, https://doi.org/10.1016/j.jcps.2015.05.001, dostęp online: 02.01.2024.
[6] Metabolic studies in human obesity during overnutrition and undernutrition: Thermogenic and hormonal responses to norepinephrine, https://doi.org/10.1016/0026-0495(86)90119-8, dostęp online: 02.01.2024.
[7] Dirlewanger, M., Vetta, V., Guenat, E. et al. Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. Int J Obes 24, 1413–1418 (2000). https://doi.org/10.1038/sj.ijo.0801395.
[8] Are diet ‘cheat days’ ever a good idea?, https://www.bbc.co.uk/food/articles/cheat_days, dostęp online: 02.01.2024.