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Planning a "bad food" day



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OKIE30
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6/8/13 4:31 P

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I'm planning a "bad food" day, once I reach my one month mark on the South Beach Program.

Slow and Steady, wins the race.


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KENDOIT
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6/8/13 12:36 A

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IMO there are 2 versions of this. 1 is when you just want to reward yourself after a long hard workweek,or maybe after a tough hike, or maybe you've gone 2 weeks without indulging. 2 is the classic "family/friend-is-coming-in-to-town-splurge-fest". The key here is understanding that "going off" once in a while is not THAT horrible or THAT damaging. As long as you punch the clock back in to healthy eating in moderation again it really is no big deal. Committing to making the lion's share of your days eating in moderation is all that really counts.



NANCYPAT1
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6/7/13 5:58 P

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Abby - I was thinking the same thing for a long time - then I started to realize that actually it is not the carbs themselves that make us crave them, but the added fats, sugars and salt that the producers have filled them with - those things are designed to make us want more than we need and to make us literally crave them when we don't even particularly want or like them any more. The cleaner/healthier I eat, the less I crave or even enjoy the other foods - it was *^&^*(^ until I got past that addiction to them though.

With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.



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SLRASSLL
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6/7/13 4:46 P

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I used to plan a "bad" night after my weekly Weight Watchers meeting. We would have pizza. Now I find regular pizza leaves me feeling off so I have changed my "bad" to Weight Watchers mini pepperoni pizzas and I splurge by adding extra fat free mozzarella! I might follow it up with a little chocolate for dessert too!



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HOOSIERNATIVE46
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6/7/13 2:22 P

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Every Friday night my husband and I eat out with friends after we serve a shift at our Temple in Los Angeles. A few years ago when we started this activity, I made no plans, just ate out, finishing with ice cream, but during the whole dinner, I would talk about calories, then ignore them.

Now I eat veggies all day on Fridays, a protein shake with fruit for good measure, serve at the temple, then when we go out, I still have about 500 calories to earn. We now share the meal, or we share each others appetizers. We no longer see the black cherry soda as "to die for" nor do we even think about dessert. I've gone from talking the talk to walking the walk, and still enjoy the company of dear friends

I will go... I will do...


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GLENNARAE
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6/7/13 1:54 P

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Hi Abby, I love the saying by William Arthur Ward. I would love to be a teacher on the internet.

I've been pondering the thought for some time now. I'm 66 and I'm tired of sitting around. My

goal is to check this out. I want to be that "inspiring teacher" that Ward was speaking about.

´¨)

¸.ˇ´¸.ˇ*´¨) ¸.ˇ*¨)

(¸.ˇ´ (¸.ˇ´ * GlennaRae



Slow and steady is the pace, if I am going to win this race.



To thine own self be true.







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ABBY2005
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6/7/13 10:11 A

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Nancy, you said a mouthful. That is so very true. Hopefully, I'll be able to get back on my routine of eating less carbs and more veggies. Why do carbs have to be so bad for us, and taste so darn good? It's not fair...LOL!

"The mediocere teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires."
by William Arthur Ward


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NANCYPAT1
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6/7/13 8:42 A

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The only BAD foods I recognize are those that are spoiled, moldy, or rotten. I don't obsess over the foods I eat as to whether they are good or bad - I make decisions and choices and live with the consequences of those decisions and choices - some consequences I enjoy more than others - healthy choices make me physically and psychologically FEEL BETTER - less healthy choices sometimes have less pleasant consequences.

With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.



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RUSSELS8
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6/7/13 6:03 A

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I always plan on extra calories on Sunday. Its a big feast day here in the village I live in and there is really no way out of it. So that means that the rest of the week I try to stick on target as best as possible. I have come to really enjoy the sunday splurge day (not in excess) but just realizing that eating "bad" things in small portions won't completely derail the rest of my week. It also keeps my cravings in check for the rest of the week knowing that on sunday I can indulge.


"Forget not that the earth delights to feel your bare feet and the winds long to play with your hair."  -Kahlil Gibran


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MARSHA188
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6/7/13 12:59 A

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I agree. Also I know that eating a healthy diet is my philosophy, not a religion, so when I have a treat day, it isn't a rule that's been broken that negates what I've been doing. This makes it easier to return to my healthy diet the next day. If I feel I've really overeaten (rather than just eating whatever foods I feel like) then I have a 500 calorie day with plenty of veggies & water (actually easier than it sounds, & claimed to have health benefits) so that I don't start the cycle of over sized portions again



SPUNOUTMOM
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6/6/13 8:57 P

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I don't really have a "bad food" day. I may have a treat meal or a treat day, but I stopped calling food bad or good. I call food healthy or unhealthy. That way I can still eat a less healthy food or I can make a healthier choice. Most of the time I then will make the healthier choice because I like how I feel after. But there are days when nothing is better than chocolate icecream.



CANDAATTHESHORE
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6/6/13 3:49 P

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When I know that I will be having a "bad"day I cut calories for about 4-5 days ahead. If I don't know ahead of time I trim my calories afterward.



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NANCYPAT1
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6/6/13 7:21 A

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I don't deprive myself but I do postpone when I am am experiencing a craving - rather than give in to it, I PLAN for it and make myself wait a few days before I eat what I am craving - often by then, I don't even really crave it any more so I eat less of it. This way I am in control over my eating NOT my eating having control over ME.

With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.



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LOSIN_IT4GOOD
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6/6/13 4:37 A

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I allow myself a "freebie day" once a month. I will eat those foods I crave and may or may not exercise that day. This way, I never feel like I'm depriving myself. I figure one (or even 2) days a month will not have much of an effect on my goals. So yes, I give myself permission to do that.

~~~~~~~~~~Jody~~~~~~~~~~

Be who you are and say what you feel...
Because those who mind don't matter...
And those who matter don't mind.
~Dr. Suess~


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LJAMBOR
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6/5/13 11:36 P

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I don't plan to have a 'bad day' but if it happens than the first thing to do is 'forgive myself'. The 70/30 works well for me so that, no matter what, I can truthfully say that I ate and tracked (100 % ) properly at least 70 percent of the time and often more than 70%. The spark coach reminder that 'numbers don't lie' helps keeps me on track as well - no slacking off! After all this is a lifestyle change not a wait until I can cheat change! Easy? No Way!! Doable? Absolutely!!

Lynne

You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn't exist anywhere except in the mind. ~Dale Carnegie

Think off-center.
May the forces of evil become confused on the way to your house.
George Carlin


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LEANANDFREEAT23
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6/5/13 6:18 P

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I was listening to a podcast recently where the topic of "cheat meals" was being discussed and the hosts made a good point. If you consider that you are eating at least 4 times a day (3 meals and a snack) that means you take in 28 meals per week. If for one of them you put the calorie counter away it is not the end of the world.

I've been following this approach and it's really working for me, I make a mental note during the week of craving cues that I am having for "unhealthy" foods. My "eat by choice" meal is Friday dinner and by then I've had 6 and a half days to consider what I am REALLY craving. I track 100% of my food even before I eat it but for this one meal I don't worry about what the calorie count is I just eat slowly, enjoy and stop when I feel comfortably satisfied. This mental approach helps me to consider that one out of the norm choice that will satisfy me for that week. I don't allow myself a whole day "off" because then I just end up grazing all day which in the past has done much more harm than good.



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OKIE30
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6/5/13 12:49 P

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Bob Harper of TBL fame, suggests a splurge meal once a week. I am following the SBD (South Beach Diet) and it makes allowances for splurging once in a while.

Slow and Steady, wins the race.


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DIEGOGAL1
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6/5/13 12:24 P

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LadyAlynna you are exactly correct on this one!

Diegogal - Donna


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LADYALYNNA
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6/5/13 11:45 A

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Great post and I am going to adopt that attitude of "choice." Not "bad", "treat", or "cheat". emoticon Thank you and have a great day!



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LADYALYNNA
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6/5/13 11:30 A

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I like the idea of having a free day, but I know from my history that it usually derails me and leaves me feeling defeated again for days. I'm looking forward to reading all the tips on how to make this work. Because, let's face it, we live in the real world and, if nothing else there are always holidays, celebrations, etc. I want to teach myself to have fun and engage without feeling guilty or getting off track for days. Thanks for this thread.



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MOTHERBOARDER
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6/5/13 10:57 A

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every Sunday for 4 decades



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DIEGOGAL1
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6/5/13 9:17 A

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Exercise4life that is likely why you've been so successful you have given yourself a little breathing room!

Diegogal - Donna


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EXERCISE4LIFE
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6/5/13 9:14 A

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I give myself one "free" day a week. Free from exercise and free from calorie counting. Generally it is Sunday. I've lost 107 pounds overall, no pills, no surgeries, and have always had one free day a week. It's a lifestyle change, not a diet. You must have a lifestyle that is manageable or you will set yourself up for failure.

Stay the course! Believe in yourself! Accept no excuses!


8MOREB4
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6/4/13 11:50 P

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There are lots of thoughts on this subject. I enjoyed all tour input. Thanks

Kay


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LAURMI
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6/4/13 6:15 P

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I find that when I give myself one "FUN!!" day, I still lose weight and get a break from tracking and a day to breath easier and not be hard on myself. I have been having 3 "fun" days lately though, so the weight has not been awesome, lol.

Laura



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DIEGOGAL1
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6/4/13 2:53 P

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At my work my group generally orders from a restaurant once per week, I plan ahead for that day and then special order my food to remove as many unwanted calories as possible, dressing on the side, no tortilla strips etc. You can make it work with a little effort. emoticon

Diegogal - Donna


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DIEGOGAL1
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6/4/13 2:52 P

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I agree with most of the comments posted here, I do not call it a "bad food" day, instead I either slipped and ate something that I was not planning on eating or I "allowed" myself a reward for my efforts, I believe in the 70 percent rule, eat right 70 percent of the time and the rest will resolve its self. emoticon

Diegogal - Donna


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SIMPLYDEVINE1
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6/4/13 2:28 P

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I agree with a lot of other replies. Don't label it a bad food day. That has negative connotations all together. 99% of us give ourselves a day to just "do". And there is nothing wrong with that. You have developed some healthier habits already and one is the fact that you are even questioning your eating choices for a day. Enjoy some popcorn, ju ju bees or whatever else you like. You earned it.



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BECCA315
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6/4/13 2:19 P

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I do plan cheat days, as the special occasions come up, and I don't have a problem with them. My biggest issue is when I'm caught by surprise, like being out later than expected and having to stop somewhere and eat. I tend to make lousy decisions those times, simply because I wasn't able to plan ahead. Trying to lose weight and follow a plan doesn't mean you life has to stop, or that you can't have fun. Planning for those days can make a huge difference.

Becca

Highest weight ever: 247#
12/26/11 ~ joined Sparkpeople
08/06/12 ~ lost 10% of body weight
08/20/12 ~ joined my first Biggest Loser challenge


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LIZARDREAMING
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6/4/13 10:54 A

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accept that they happen. Sometimes planned (a birthday party. a wedding reception). sometimes they're unplanned (a friend stops by and wants to take you out to dinner). A day off plan does not destroy the plan. Just get back on the horse. as you get in the habit of eating less, that dinner out becomes just too much food. so make your choices of how much of what part of it. Don't be the spoilsport by refusing the B'day cake, but only eat a bit of a piece. and if you eat the whole slice, just go forward from there



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BEULAH45
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6/3/13 11:47 P

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Glad to see that I am not alone in thinking it is all about making choices, hopefully more of them will be healthy but sometimes you have to let go. I still track those days and I am learning to be at peace with the progress I am making.



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NANCYPAT1
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6/3/13 10:39 P

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That is the trick - once you learn that you CAN make the choices and start to make HEALTHIER choices (note I didn't say PERFECT ones - just healthier) a little more often THAT is both PROGRESS AND SUCCESS

With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.



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EGRAMMY
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6/3/13 10:10 P

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Eating out ends up being my bad food day or days. I try to plan them to not be as bad as they used to be.

CHECK OUT THESE TEAMS: Dr. Oz Show Fans teams.sparkpeople.com/DrOzSho
wFans


I have no medical knowledge and not a trained counselor. Please seek professional advice about treatment options.


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NANCYPAT1
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6/3/13 8:30 P

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Being PERFECT IS NOT THE GOAL - PROGRESS and making MORE healthier choices MORE OFTEN is what it is REALLY ABOUT. When you realize you CAN have whatever choices you decide to have and they will not destroy everything you are working towards, you tend to be more inspired and motivated to make even MORE healthier choices in the future.

With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.



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IKANG82
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6/3/13 6:16 P

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I try to eat healthy everyday since I decided to lose weight and get in shape. But that does not mean i don't cheat. I usually reserve a day to cheat at just 1 meal that day, though it doesn't always work out that way.



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HFAYE81
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6/3/13 12:08 P

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I have a friend who lives and breathes by her "cheat day". I want to be healthy, not be on a diet. However, being completely strict every day becomes a diet in my opinion. Even on days I don't eat so well, I try to make a good decision where I can, because I know they will add up. And I ALWAYS track. Even when I think I've gone 1000 cal or more over my target, sometimes I'm surprised to find I've only gone 300-400 over. This is so encouraging to me, and helps me not to just jump off the healthy wagon and go nuts!

What are you waiting for?


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WARMWEATHERS
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6/3/13 6:11 A

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Family reunions roll around every couple of weeks during the summer and choices are difficult because so much food is around. I try to go for the simplest plain food available and stay away from casseroles. I get the smallest plate available and take only one serving spoonful. Finally stay as far away from the dessert table as possible. Get the sweets from working the room and visiting with family I haven't seen in a year



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HANNAHSGRAMMIE
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6/3/13 12:23 A

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It has been very helpful reading everybody's comments. I agree with those people who suggested to not call it a "cheat" day. That's a negative term. You're right, it is a decision. Today was one of those days. At first I wasn't going to record my food because I knew that I had gone way over my calories. But, I decided to record it anyway. Actually, I was pleasantly surprised. I had gone over but definitely not as much as I thought that I had. That encouraged me. It also pointed out that proportions really matter.

Ronda, the Lady with MS (The Master's Strength)

(\o/)
./_\.

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5% Spring 8-week Challenge (Teddy Bears)
Official 28-Day Bootcamp Workout Challenge
Beyond the Scale 10-week Challenge (Silver Scouts)

I can do all things through Him who gives me strength.
Philippians 4:13 (NASB)

Central Time Zone, Louisiana, USA


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NANCYPAT1
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6/2/13 8:31 P

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Everyone has already said many different things that are important to think about. I am sure we each need to find what works for US. the way to do that is through trial and error. We are adults who can make CHOICES about what to eat at all times and what often works best is to treat each specific situation as a series of choices. I don't "cheat" or "treat" with food - I CHOOSE - more and more often I CHOOSE healthier foods that are less processed, more natural, fresher, etc. Other choices - well let's just say, "not so much". As I keep making progress, I find that the "other" choices are becoming fewer and fewer and the healthier choices are becoming MORE and MORE common. I don't forbid myself treats occasionally but I also don't consider them cheats or rewards for a job well done - I consider them a decision. I typically try to fit them into my daily calorie range and to be careful about portion sizes, etc. When they don't exactly fit into the calorie range, I don't sweat about it, but will eat lower on my range for a few days, also choosing lighter options for several days in advance or if I didn't PLAN for that choice in advance, I make it up after the fact. I accept that I will always have to make decisions and choices about what foods to eat, what exercises to do, etc. and that one poor decision will NOT kill me, but it WILL have consequences (sometimes those are weight gains, bloating, discouragement,or high blood sugar, etc,) I acknowledge that I will PAY for whatever my choices - positive payments for HEALTHY choices and negative payments for the less healthy choices)

With love and caring from Nancy ... wishing all of you a wonderful, blessed, and precious day.



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JACOBS024
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6/2/13 7:42 P

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I guess it depends on how strong and disciplined you are as a person on your cheat day. I tried making last friday a cheat day and it was disgusting! I ate like someone told me they were gonna shut down all the grocery stores and that I had to consume as much as I can before the food spoils lol. I did put everything I ate that day in my planner, and it was WELL over 4,500 calories!! So just dont do what I did, be sensible about it and dont OVERINDULGE.



AVANDREA_
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6/2/13 10:33 A

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If I know ahead of time that I am going to be somewhere where I will be indulging in foods high in calories I will simply choose foods at the low end of my nutritional values for the other two meals in that day. I do not stress over the calories in the remaining meal, even if they go over a lot. The next day I jump right back into my normal planning of meals, and carry on. One meal or one day of bad food choices is not going to derail me in the long run from achieving my goal, and will allow me to enjoy eating those special foods once in a while. I think that depriving yourself of those foods forever only makes the chance that you will lapse back into bad eating habits or a food binge when the craving gets too big.

Like a butterfly, I am shedding my cocoon, to emerge a bright new me!


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ALMAPERDIDA
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6/1/13 1:35 P

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Hii @Janke1028 - I was wondering how your Friday went? You know my doctor (I am on Phentermine) suggested that I take a day each week to treat myself - so I call those days "reward" days to treat myself for doing so great on my lifestyle changes, but just from personal exp I decided not to do that every week lol maybe once a month sounds a little better until I get closer to my goal weight XD

I also wanted to say in regards to the "guilt" you know everyone has their way of how they do things and what works for them and for me well if I don't make myself feel guilty over bad food choices I would never lose weight! I know we probably shouldn't feel bad or guilty over food - but for me NOT doing that is what got me here in the first place! My point is whatever works or worked for you and makes you feel good about your changes , then go for it!!!

I really hope that you enjoyed your Friday , because you deserve it!

I AM DiETiNG HEALTHY, NOT HARD!


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REALRADIANT1
REALRADIANT1's Photo Posts: 41
6/1/13 1:12 P

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Here is how I structure my weight loss plan.

On Mondays, Tuesdays, Wednesdays, Thursdays and Saturdays, I eat between 1350 and 1400 calories.

Then two days a week, I plan on specific food treats that are higher in calorie, but do not trigger my compulsion.

On Fridays I buy a 10 ounce container of guacamole and I have half of it at lunch and half of it at dinner on my tostada salad. That gives me a calorie count of around 1700.

Then on Sunday, I go out for sushi. I get two rolls and I bring my gluten free soy sauce since I am gluten intolerant. And that gives me a calorie count of around 2000.

This has worked for me for the last 4 months. I look forward to my 2 day a week food treats and it doesn't cause me to spin out of control and it keeps me from feeling deprived.

Edited by: REALRADIANT1 at: 6/1/2013 (13:13)
Fulfillment, Exuberance, Passion, Serenity and Freedom


 current weight: 164.0 
 
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MISSYGEEN
MISSYGEEN's Photo SparkPoints: (22,655)
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Posts: 1,750
5/31/13 10:27 P

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On Sundays I spend time with my extended family and I am out from morning to night. I am not the one making the meal so I can't exactly plan ahead. I usually have a not so healthy food day but have never referred to it as a cheat day. However, after reading these responses I will have the things that I like or food tat is offered but will pay attention to the portion size.

The other thing is I remind myself that this time is about fellowship and spending time with friends and family. I will have a good time even if I just sipped on water because my time with my family is extremely fun. I think we laugh for hours over the smallest things. I won't remember the food but i will remember the jokes that were told that night. Consider focusing on the people you're spending time with rather than the meal.

Skip the butter on the pop corn and have a child size combo.



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BEACHBUMATHEART
BEACHBUMATHEART's Photo SparkPoints: (5,099)
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5/31/13 8:28 P

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I'll echo what others have said about not labeling foods as "bad" or using negative terms like "cheating." For me, that introduces all sort of emotional aspects to eating. I try to think about how naturally slim/fit people eat. They don't over-do every day, and they don't normally over-do for even a day at a time. They eat healthily most days, and have a moderate amount of those "sometimes" foods that dieters tend to label as "cheats." I try to work some "sometimes" foods into my calorie range regularly so that I don't feel deprived, and so that I can try to learn to think about food as slim people do.

I do occasionally have what others have called a "maintenance" day. On those days, I still aim to not go over the number of calories that have been computed as my BMR. That way I know I've not undone any of my weight loss. And I work to limit the number of those days - I'd prefer not to have more than two to four of those days a month, and I really don't like to have two of those in a row because I don't want to slip into a pattern that is at odds with what I want to be my new lifestyle.

~Val~

A dream without a plan is just a wish.


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NJCOMINGS
SparkPoints: (1,155)
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5/31/13 2:07 P

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emoticon Since it will take me at least 9 months to reach my goal and I need to have a plan I can live with the rest of my life, I think it is good to allow myself a hotdog, piece of pizza, or piece of cake mixed with lots of healthy foods once in awhile, so I won't feel deprived and missing out on life. I plan that into my food plan so I won't go over or if I go over I try to go under my calories the next day. A lifestyle change is all about eating healthier most of the time but allowing treats occasionally. I would go crazy if I didn't. I think most people who are trim and healthy do the same thing. Also they are probably more active which is something I need to work on since I am now retired. It's about moderation and discipline. I was eating unhealthy before to fill a need and it wasn't working. So why should I make things more stressful for me by being over weight. I have taken years to learn this. I know it isn't easy.

Edited by: NJCOMINGS at: 5/31/2013 (15:05)

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JILLYBEAN60
SparkPoints: (9,674)
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5/31/13 9:30 A

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I don't consider Sparkpeople a diet, but a lifestyle. I have committed to tracking my food every day, no matter what. It's the first time I've ever had success with weight loss because of this. I do allow myself high calorie food choices, and high calorie days. Now instead of hiding my head in the sand and feeling guilty, I do it mindfully. It has made all of the difference!



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ICOOPER10
Posts: 8
5/31/13 12:29 A

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I say go for it since you are already showing that you are responsible enough to actually plan your cheat day. It's when we don't plan and we end up binging when there is a problem. I am planning one soon for my DH birthday. I plan to have a piece of cake but will balance it out with healthy foods all day that I will be tracking on sparkpeople. I guess the key is to not do it too often, but as everyone else has said just to do it on rare occasions.



AZULVIOLETA6
AZULVIOLETA6's Photo SparkPoints: (45,241)
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5/30/13 4:17 P

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For me, the point of a cheat day is to NOT have to record and measure everything. If you are in the diet game for the long haul, I think that it is necessary to cheat occasionally so that one does not lose one's mind.

Once or twice a month is about right for me. As long as you are working hard *most* of the time, it should be fine.

Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.

Currently learning: Mexican cumbia, danzón, Cuban rumba

Dances to Learn in the future: flamenco, tango Argentino, samba, belly dancing, bhangra, ballroom rumba


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SUMMER662
SUMMER662's Photo SparkPoints: (1,117)
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5/30/13 1:54 P

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Yes I do, but I won't over do it. I don't go crazy with pizza or cake just because, what I do is okay I haven't had any high servings of bread or sweets and I take a day where I will allow myself to have some, but still keeping it in moderations. I have to have some and I keep it in small amounts. Some is better than none.

I know I can DeterminedDiva


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