I think it's good once you get to where you want to be in your weight. Before that, just be careful not to be too "free"!
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I agree with Bunnykicks. There needs to be a reason to have a so-called free day - a celebration, a holiday, or even that you're out and really fancy a cake with your coffee. But to just randomly blow your diet for a day isn't really helpful. If you're looking at lifestyle change you won't want to just go back to eating how you used to, and you will find yourself wanting to choose the healthier options even at a celebration.
Having said that, there are times when it's difficult to have good food choices. A few weeks ago I was travelling and really I had a choice of KFC or Burger King. I chose Burger King with a perfectly clear conscience, chose a children's Happy meal with fruit juice and gave the toy to some children who were having a KFC meal!
Free to go over your calorie range by some set amount? Or to have a "treat food" that you don't normally eat most days of the week (i.e. dessert or a restaurant meal)?
Or free to eat with abandon, free from counting the calories at all, "once you've gone over, might as well go over bigtime"?
I will do the former, but not the latter. The former is part of establishing a "lifestyle" that you can maintain long-term, and never-again-having-a-bite-of-birthday-cake is perhaps not a realistic "lifetime goal." But reckless abandon is nobody's friend.
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