I do a cheat day on Friday with my hubby. Watching t.v and munching on Frito and popcorn. Maybe we will have a pastrami sandwich for dinner with the works on it. Maybe a hotdog all the way. - 6/4/2013   8:30:29 AM

I went on vacation and figured out (with a nutritionist) how many calories I could eat to maintain my weight. I didn't want to spend vacation time losing weight. Armed with my increased calorie target, I enjoyed one cocktail each evening, a small ice cream one day, relaxed a bit at meals and felt luxurious. It wasn't until I got home that I noticed the message from SparkPeople that since I was getting over 100 minutes of aerobic exercise each day that I STILL wasn't getting enough calories and could actually slow down my calorie burn. Go figure! I didn't gain weight, but I didn't lose the weight I thought I might since I only got up to my maintenance target one of four days. - 6/1/2013   6:52:19 AM

I call it a "treat", because "cheat" sounds so negative! I pick event (not a whole day) per week to eat something I normally wouldn't--like a couple of beers, or a glass of sangria, or a slice of homemade German Chocolate cake at a friend's birthday party. But it's not a free-for-all, and it goes in the Tracker. One time I hit 2300 calories for the day, but usually it lands me in the 1800-2000 calories range, which is hardly terrible. (Ordinarily, I eat consume about 1450 calories per day, midrange for my high activity level.)

The once-a-week-treats haven't slowed my weight loss pace (10 lbs in 33 days!), and I've realized they actually are healthy in terms of maintaining some semblance of a normal social life. Otherwise, I would avoid most events, end up missing my friends and feeling lonely---a pretty good reason to halt to weight loss efforts! - 5/20/2013   4:22:37 PM

Calorie cycling within a reasonable range works best for me rather than having "cheat" days. - 5/18/2013   11:11:59 PM

A single cookie opens the door and lets the rest of the batch in to party. I cannot stop at one (cookie, piece of pie, slice of pizza...ANYTHING). I know this about myself. So, six days a week, I weigh my portions, count my calories and touch no junk food. I go crazy on Saturdays. I've managed to lose 70 pounds in a year, and have been maintaining at 134-136 for six months now. I know I will have to, pretty much, eat this way for the rest of my life.

It isn't for everyone, but moderation has never worked for me. I am an all or nothing person. It's not the ideal way to be, it's not the healthiest way to live, but it's the middle ground I've found between complete deprivation and gluttony. - 5/14/2013   11:20:39 AM

I enjoy cheat days more because I don't have to calorie count. I eat what I want but listen to my body. - 5/1/2013   10:33:56 PM

i just eat healthy till something comes up. Like the hubby brings home doughnuts or the kid is going over to her moms and we have pizza night. but for the rest of that day i eat good. I do try and eat pretty healthy and stick to the plan mon-friday cause the weekends we normally eat out at least one meal and i know the total at the end of the day will be bad. If you can stick to that one day a week eatting whatever and the other 6 healthy days its whatever works for you. - 4/25/2013   2:43:56 PM

I agree with what others have said. Occasionally I treat myself to a food or meal higher in sugar, fats, carbs etc. moderation is the key. For me it wouldn't be a special meal or treat if I could have it one or two days every week. That concept for me would not work. - 4/19/2013   10:35:19 AM

My cheat days tend to turn into cheat weeks & then I tend to lose control. - 3/30/2013   6:07:20 PM

I have had to eliminate cheat days because one cheat day turns into two cheat days and so on and so on. For me, it's a slippery slope. - 10/19/2012   6:38:09 AM

I don't designate "cheat" days, but there are times where I indulge more than usual. I'm trying very hard to limit the occurrences! Then I resume my normal healthier habits the next day.

I think knowing a day was a "cheat" day would encourage me to indulge even though I didn't want / need to, if that makes sense. Otherwise, I just take it one day at a time trying to make healthy choices. If a special occasion comes up, I try to plan for it. But I think I would have more cheat days if I actually planned them than I would otherwise. - 10/16/2012   1:01:54 PM

I don't have any 'off' days as yet, as I like structure and order and I still haven't mastered my lifestyle yet. However, I don't like the idea of a 'cheat' day; for me, it's a very slippery slope that I just don't trust myself on right now.
Once I'm ready, I think I'll have an 'off' day....from tracking. I do love tracking now, but I think in time all the weighing and measuring will get weary. Even on those days, I reckon I'll pretty much stick to how I'm eating now, with maybe a few extras slotted in there. - 10/16/2012   11:09:52 AM

For starters, I don't do diet food. I eat the same foods I've always eaten, the only difference now is that I eat more often and much smaller portions.

Secondly, I don't do "cheat" days and that's because I don't have a whole list of foods that I "can't" eat. Do I ocassionally take a day off from my weight loss program? ABSOLUTELY!!!

I realized pretty early in my weight loss journey that I would never reach my goals if I didn't take a day off every now and then. Losing weight is hard work and after losing 50+lbs, I deserve to take a day off whenever I want. It's no different than the time off I take from my career. Yes, I love my job but I can't do it 24/7. I NEED to take time off every week.

Now, having said that, when I do take a day off, it generally doesn't last more than a day and the next day, I'm back on my regular weight loss program and may even kick up my exercise program for a day or two. - 10/15/2012   1:07:11 PM

My "cheat day" is basically Friday nights or all day Saturday... sometimes both. I generally try to keep some healthy choices in there, and won't pick a 1200 calorie single meal just bc it is my "day off", but will eat stuff I normally do not. I started this tradition basically as a way to not have to cook as much after a long week and also bc I am a flexitarian that generally does not buy meat for her household. Sometimes, I just have to have that chicken or that burger... sometimes. As others have said: moderation is key. - 10/15/2012   10:52:26 AM

life is short - got to have some treats along the way. Moderation is key. - 9/14/2011   3:47:42 AM

I concur with most of the people here. A day where you can't stick to a strict routine is not a 'cheat' day. If I put aside one or two days to 'cheat' I would eat as much as possible on those days and totally blow myself out of the water. However, if I'm going out for a special dinner, to a wedding, to the State Fair, I'm not limiting myself to apples and water! I'm going to eat what I love for that one meal and then go back to my routine for the rest of the day and week. - 9/13/2011   4:55:49 PM

I love my cheat day! I would not be able to stick to my healthy eating during the week, if I did not have one day to look forward to of not having to count calories, watch what goes into my mouth, and worry about eating all the fruits and veggies my body needs.

I don't like feeling deprived. I've been on eating plans where you can have the "everything in moderation" thing - but I don't want a tiny slice of cake when I'm craving cake. I want a real piece. I don't want a tiny sliver of a taste of pizza. I don't want a scraping of dark chocolate. I want to actually taste and enjoy good (unhealthy) food! I also don't want to "give in" and have that piece of cake and then feel guilty and know I can't eat anything else the rest of the day. That's no way to live.

Having my cheat day allows me to avoid going crazy and gorging. It allows me my sanity. I know that I can wait until my "cheat day" to have that piece of cake, pizza, etc. Without the cheat day, I would not be able to stick to my plan. The one day I give myself gives me the strength to be healthy the other 6 days of the week.

And as for consistency - I am consistent. I eat well 6 days of the week and I eat poorly 1 day. 99% of the time it's the same day. I will change it if I know there's a special occasion or event coming up (i.e. date night, birthday party, etc.), but it's always just ONE day. The next morning, I am back on track.

I know that it's going to take me longer to reach my goal weight, but this is a lifelong journey and I have the rest of my life to follow this plan. Isn't the whole point of changing your lifestyle to do so in a way that you can stick with it? I finally found a healthy eating style that I can stick with!

And granted, I've only been on this journey for 12 weeks - but I've lost over 15 pounds in those 12 weeks, so something is working with what I'm doing. Studies or no studies, I need to do what works for me. And this works. It's something I can maintain until the day I die and that is all that is important to me. - 8/5/2011   11:02:22 PM

I know for myself, when I have cheat days it can set me back quite a bit as far as the scale goes...I've experienced this twice of the last couple of weeks....was doing great through the week...and boom the weekend hit and not so good when the scale screamed at me those Monday mornings - 7/27/2011   9:56:02 AM

I make sure to incorporate some of my favorite foods in to my new lifestyle on a daily basis but sometimes I just need a day to cut loose. Usually, it does end up being on a weekend and I indulge in (probably a lot more than necessary) some unhealthy food. I just make sure to work out the morning of and most certainly the morning after. I also do attempt to calorie cycle; if I know I'm going to be having an upcoming "free" day I try to eat less in the days before it. - 7/26/2011   11:19:49 PM

Zigzagging really works for me. When one day is higher on the calorie range (or just over) and the next day is lower on the range. But not below. Thanks for all the good comments. - 7/26/2011   9:59:05 PM

I like what everyone has contributed here.
For me, I am know there will be times when I need to choose from less than healthy foods, usually on weekends, out at dinners. Then I can choose smaller portions (think French women). Other times I try to remember to carry portable, unprocessed snacks, like an apple, pear, raisins, almonds and always bring my water. I really trully hate the concepts behinds words like cheating and dieting, as others have said. - 4/19/2011   8:45:40 PM

One thing this article doesn't address is the issue of insulin levels. For someone like myself, a Type 2 diabetic and sugar addict, it's important that I balance each of my meals properly. Rather than risk throwing my metabolism out of whack by throwing caution to the wind once a week, I incorporate my less-nutritious favorites into my daily nutrition plan (and, isn't that what a healthier lifestyle is all about, anyway?). Eating this way has changed my desire for food; I no longer have out-of-control sugar or junk food cravings, and I never feel deprived! A healthy attitude towards food means never having to think in terms of "cheating", and that's a freedom I embrace and will cherish for the rest of my life. - 4/19/2011   12:43:40 PM

I like what other members have said here. I don't "cheat" I account for what I will be eating and I have a smaller portion than I would have historically. For instance Pasta Dinner @ moms on Sunday, 1st I fill up on salad and veggies so that my portion size for the pasta is much smaller. By the way our family only has Sunday dinner so I eat a healthy breakfast of grapefruit (maybe a to-go bar) and then the dinner. There's also room in my caloric intake for dessert. During the fall I'd substitute the pasta with spaggheti squash and have the same sauce on it as the rest of my family. I'm still losing the weight but have already lost 10 lbs the 1st month. - 4/19/2011   11:58:30 AM

If this is truly to be a lifestyle change, then that involves me working in and accepting that sometimes, it's going to be impossible to stick to my caloric range. I also, having studied eating disorders for my thesis, know that trying to stay on a strict schedule all week long sets you up for the 'what the heck effect', wherein one small 'bad' food (say getting a rich dessert at lunch out with friends) leads to a binge of bad foods because "it's all ruined anyway", which leads to days of going off kilter. That's not realistic or healthy, either. I don't book a weekly cheat day, but I do track a goal where I aim to stay in range at least 5 days per week. Why 5? Because I am saying to myself that one day, I may go a little fruit crazy (sweet tooth) and go over by 50 calories (my range set by my doctor is really low, so it isn't hard). I am saying, "I may get stuck eating out on campus and having to choose something unhealthy". I am saying, "Saturday could be a birthday party, or all you can eat sushi with friends." I am saying, "Life happens, and I accept that perfect compliance is impossible," so that the next day, I just go right back to work without guilt. This blog is way too negative on something that, for overeaters or even former bulimics, can be a huge help for staying healthy. I'm sort of disappointed with the one-sidedness, SP. Strict adherence isn't normal for a lifestyle change, either. - 4/13/2011   10:41:43 AM

Using the work or the concept "cheat" implies that you are "wronging" or outside the track. But who exactly are you cheating if not yourself? It's not about self control or cheating if you're on a lifestyle change. I want to stay true and accountable for myself, not a system or way of doing... That's a diet and I refuse to use that word! - 3/29/2011   3:04:19 PM

Reading through the other comments, it seems that the helpfulness of a more relaxed day depends on one's personality. If you are the type to need more structure to stay on course, it will probably not work for you. I'm the type to need something in sight to look forward to. Maybe using food as a reward isn't such a great idea. ;) So I like the thought of a "mental break" instead of a "cheat day". - 3/15/2011   9:23:38 AM

Don't get me wrong, I love, love, love eating healthy. The recipes I get from this website are awsome and the food tastes better than my old meals, hands down. My husband is also excited and enjoys all (or most, anyway) the new dishes.

But, I am a firm believer in my "free" day. It's each and every Sunday. It's what keeps me from feeling deprived. About a month ago, I was craving caramel popcorn on a Tuesday. I bought a small container, put it in the cupboard and smiled as I thought about the upcoming Sunday. Guess what? It's in the cupboard, unopened right now. It often happens that way, and probably half of my Sundays I eat as healthy as all other days of the week. But, if i were to tell myself "no" to my cravings, I would eventually give in, splurge and find myself in the down spiral. You know the one, "I can't believe I ate the whole thing...I'm so disgusted with myself I think I'll eat another....I can't believe I ate the whole thing....". I also agree with the post about it being a free mental day. No computer!! Yeah!

I started in September, and am only 6 lbs from my goal weight!

If people are not comfortable trusting themselves with a "free" day, that's what works for them. I also do not worry about the study referenced here. I am as unique as my fingerprints and what works for me may not work for anyone else. - 3/14/2011   2:57:52 PM

I need one cheat treat a month. Yes, PMS is the absolute worst! I've learned to stop stress/emotional eating, however at times I feel like those hormones are beyond my control. If I allow one whole candy bar or one "personal sized" ice cream bowls (that actually have 2 servings in them) I feel much more sane than if I tried to resist the entire time. So yes, I need something sometimes! - 2/15/2011   1:58:11 PM

I really don't like the word 'cheat'. It implies a negative impact. The word 'diet' also has a negative connotation behind it. It is from years of people following starvation & crazy restricting diets.

Diet implies that there is an end in sight, which is why everyone says they don't work. Most people diet until they reach their goal, then quickly or slowly return to their old eating habits that got them into trouble in the first place.

Think of your diet as what you are eating each day and diet as synonymous with 'nutrition', with no end in sight.

If you really want to be successful in your quest for weight loss, you need to learn how to incorporate foods that you love into your diet in moderation, find a plan that works for you and your lifestyle. That means if your family has pizza night every friday, plan for it and enjoy it in moderation. Balance it with what you eat the remainder of the day WITHOUT starving yourself and maybe exercise a little more that day or divide it up throughout the week.

For some people, that might mean 1/2 scoop of ice cream each night. If that is something you really love, find a way to make it work. Just don't fool yourself into thinking that a pint of ice cream is a 1/2 cup. Point is, different things work for different lifestyles-if you like to have a 'cheat' day, or a 'cheat a day', find a way to make it work and you'll be more successful.

I sure know how to talk the talk, what I need help with is walking the walk. ;-) - 2/15/2011   1:09:17 PM

I look forward to my "treat" day. I don't consider it a cheat at all because it's the day of the week to enjoy one of my favourite foods in moderation. It's a little like enjoying the holidays or a vacation -- eat a food I like above all others, but only a portion or two of it. Moderation is another lesson I have to learn about losing weight and changing my eating and living habits. For me it's not enough to strictly and mindlessly follow an eating schedule but to learn when enough food is enough food. My Saturday evening pizza is my lesson: I eat to enjoy, I use more veggies and less pepperoni, I use low fat mozzarella instead of full fat, and eat some of it rather than all of it. It's another way to learn when my stomach is full and satisfied instead of stuffing food in me robotically. - 1/25/2011   7:50:18 PM

I personally do not use or like cheat days. I have come so far and know that if I go one day a week, it could simply become two and so on. What I have done is allowed myself to have something different, not cheating necessarily, but something off my program. The key for me is that I add it to my calories for the day. I am really dilegent about how many calories I get in a day and know that if I go over, I must work out harder or cut a little off the next day. It seems really anal, but when you have lost over 130 pounds, this is the only way for me to keep it off. - 1/25/2011   2:42:52 PM

Here's why a "cheat day" works for me: I get to have a mental break. Dieting for me is hard mental work. I constantly monitor myself, weigh and count my food, watch every bite going into my mouth because I know if I let my guard down even for a moment, I can hurt myself.

A cheat day gives me a mental break. I feel refreshed and relaxed. I don't go nuts, I just don't measure, count or monitor. I just eat. Sometimes I like to have something I would never eat, sometimes I eat about the same things on my diet. But, I get that "day off" break that I need so desperately.

It's not about gorging on doughnuts (I don't even like doughnuts) or pizza (okay, love the pie!!), it's about regrouping and refreshing. Then, I can get back to program.

The bonus is that I can take my kids out for ice cream and I can be "normal" and just have a small scoop, instead of being "mom's on a diet, she's getting a water!" I get a break, and I get to be "normal" for my kids sakes. (They are healthy weights and eat well, with some splurges.)
- 1/25/2011   8:12:15 AM

At this point I simply don't trust myself with a cheat day, or a cheat meal, for that matter. I find that it weakens my resolve too much because in the past a cheat meal has turned out like this: I'll have a cheat meal, then figure I'll just make a day of it. Before I know it I've got a cheat weekend on my hands and by the time Monday rolls around I feel like I've blown it anyway and just give up entirely. I like what the author said about incorporating those foods into your everyday life. I don't feel like a single slice of birthday cake on top of an otherwise reasonable meal is going to throw me for a loop in quite the same way as an entirely unhealthy meal would. - 1/24/2011   2:42:36 PM

I have kind of had cheat days on Sat and Sun. Haven't really "cheated" but haven't eaten what I "normally" eat. While watching a football game I'll chips and salsa and veggies and that would be my lunch. During the week I wouldn't do that. This weekend I decided that I would stick to my weekday routine and see how that went. I'll find out tomorrow as my weigh in is then .... but I know I feel better about myself. You're right, if you have cheat days I don't think you learn .... this is a lifestyle and we all have to figure out how to make it work for us and once we've lost the weight we want to we have to learn and remember how to keep it off. So, my vote is no cheat days. - 1/23/2011   8:53:19 PM

I don't have "cheat" days as such. I do give myself a break from tracking my food on Sundays every week, but I still try to eat healthier foods that fit within my calories for the day. I also don't track on days that I know I'll be going out for a special meal, such as a birthday lunch or holiday party. My main reason for not tracking those days is because you can't find nutritional info for every restaurant and, if you are going to be at an event where food has been prepared by others, you don't know how those foods have been prepared, so you can only guess at the nutritional info for them.

I really try to maintain the same range of calories every day, with occasional treats that fit within that range. For instance, every work day, I have one Dove dark chocolate Promise with my lunch. This keeps my chocolate impulse satisfied and make me happy! :-)

However, I did completely blow it yesterday. Note to self: don't buy a big bag of those vegetable straws and keep them within reach. I managed to eat the whole bag before bedtime last night. Forget the calories - that was probably the biggest amount of sodium I have had in one day since I started SP. I had crazy dreams last night and I woke up this morning with an extreme case of dry mouth!! :-( - 1/22/2011   10:04:18 AM

I don't agree that Cheat days are bad. I don't think I would have been able to lose the 100 pounds that I have without them. I don't look forward to them and I don't always take them. But if I want to order in on the weekends, it allows me to do that without worrying about it. And as time goes by, I find that I "cheat" with different things. Meat and cheese laden thick crust pizza became thin crust veggie with little or no cheese. But it's all in what works for YOU. Each person has different triggers and different metabolism. If you maintain your resolve and keep forging ahead, whatever works for you is the ultimate best plan. - 1/22/2011   12:37:57 AM

I don't have a "cheat" day, but I do take a day off from tracking what I eat. I still pay attention to what I'm eating, but I don't stress about not being able to track it (it's usually Sunday when we have dinner at my mother-in-law's house.) I think that it's fine to take a break from the stress of trying to stay in a certain range, as long as I'm smart about it. I've lost 2 lbs per week since I started, so I figure it's not hurting anything. - 1/21/2011   11:14:09 PM

I have a cheat day/meal on Sunday. So far, and I am still learning, I am unable to just have a few bites of the high fat/salt foods that I used to eat without going overboard. If anyone has a trick that worked for them, feel free to leave me a comment. - 1/21/2011   5:42:32 PM

I used to have cheat days...I just needed something to look forward to. After awhile I would get sick on my cheat days. Now I've incorporating foods I love into my healthy lifestyle (or a version) and that works much better. But I think this is more a matter of figuring out what is best for you mentally and physically because we are all different and we are constantly changing. - 1/21/2011   4:11:07 PM

I do believe in cheat days. Every Friday evening is my cheat day. My husband and I go out to eat. I do not worry about how much or what I am eating. All week I watch what I eat. I even watch what I eat on friday before I go out to dinner. I also exercise 1- 1 1/2 hours a day, 7 days a week. One cheat day will not hurt. Since November 2010 I have lost around 40 lbs and I am still loosing weight. Have your cheat day but stay on track with exercising.






- 1/21/2011   3:40:16 PM

I can't, and I won't, drag my laptop or smartphone out when I'm having dinner with friends and family to track my calories on Spark. I love doing that most days, it empowers me to make good choices. But the knowledge gained through that diligent tracking should allow for a "cheat" day in the sense of not tracking. I probably eat a lot more during Saturday dinners than any other time of the week, but I still make sure most of plate is filled with veggies and good stuff. Everyone needs relaxing time off--for me, it's a "cheat" day of not tracking on the weekends that recharges me for another week! - 1/21/2011   2:33:03 PM

Not a fan of cheat days, if i know i'm having pizza for dinner i make sure i eat really well during the day. - 1/21/2011   2:08:35 PM

I don't think the word, "cheat" has any place on Spark. It suggests we're cheating on a diet (the one we're not supposed to be on). Think of some other things people use the work "cheat" for--cheat on your income tax, cheat on your spouse, cheat on your expense account, and on and on.

I say plan your high-calorie, high-fat treats, watch portion control, and don't have them as often as you used to. The brat in me would eat a whole pizza if I told her she could never have pizza again.

I eat a healthful diet. I love fruits and vegetables, especially vegetables, but very occasionally I crave a burger, but it's got to be the best burger I can find. My neighborhood has just the right place--organic, grass-fed beef ground fresh three times a day, then grilled and put on a house-made roll with tomato, red onion, and romaine. Yum. I know I enjoy them even more, because I have them only every couple of months, and I take half home for another meal. - 9/1/2010   6:09:29 PM

Interesting blog. It intuitively makes sense although I'd like to see the results of an experiment confirm it, especially what kind of impact calorie cycling has. - 8/31/2010   2:00:50 PM

I'll let you know after I weigh in this Tuesday how I feel about cheat days. Plan on having my cheat day today/tonight (going out with some old college friends), but don't plan on going too crazy with it. I'm thinking all in all they're not a bad thing, as long as you don't go too crazy with it. Don't order a friggin' 2000+ calorie bomb fried appetizer! - 8/20/2010   8:24:12 PM

i think having a weekly cheat day would be dangerous for me. i try to work in some cheat foods into the everyday meals. for example, i will cut a doughnut in half and have half in the am, and then half early evening. i allow for the calories and i feel satisfied. (not every day though!) - 8/19/2010   8:35:02 AM

Thank you for this blog, good topic. I think we all need to remember that this journey many of us are on are "Lifestyle Changes" not a "Diet". We know we will have a slice of cake or a pizza once in a while, and hopefully you incorporate it into your tracking plan. This way there is no guilt and you stay reasonably within your limits. Our mindset must also change in this journey not to use words like "Cheat". We all need just to remember to stay within "reasonable limits" in our food tracking. When you want a treat, ice cream on a hot day, then put it in your tracker and Don't feel Guilty. Enjoy it. - 8/18/2010   9:20:34 AM

I don't have "cheat days". I have incorparated my favorite foods into my daily calories and so far it seems to be working!! - 8/17/2010   12:19:09 PM

I do agree that life happens and a cheat day can't and shouldn't really be planned if we are focusing on the lifestyle of healthly living. My husband however, lost a LOT of weight and became completely toned by eating VERY healthy 6 days a week and cheating one day a week. He would eat an entire pizza in one sitting which is not healthy at all and i don't encourage it, but for him, that way of living just so happened to work for him, I'd gain a lot of weight in one day and my body would hold on to the pizza, even if i only ate a couple of slices and i would be slow and sluggish for days thereafter. :( cheat days don't work for me, but i think we should give into cravings every now and then in moderate portions. - 8/16/2010   6:20:40 PM

A diet "cheat day" doesn't work for me. It increases the desire for a binge on sugary, fatty junk foods. I prefer to plan a small amount of a favorite snack into my daily calorie limit. This way I don't feel deprived. It makes it easier to stick with a healthy eating plan. - 8/16/2010   2:54:50 PM