By Richard Tardif
The philosophy behind cheating days is based on being on one of many diet fads. The philosophy goes: Healthy eating requires some willpower—the doggedness you’ve sourced to keep eating those dredged diet foods, which basically ban you from eating real food. To reward yourself for a job well done, you can flip the switch one day per week to sneak-in some big chunky cheat days. When you give yourself a window to enjoy these off-limit foods, it’ll satisfy your cravings, replenish your lack of doggedness, and, some studies suggest, increase your production of the hunger-dampening hormone leptin, known as the “Starvation Hormone”.
There is some supporting evidence. One small study found that overeating carbohydrates increased metabolism and the amount of leptin in participants. Another study found that, for both men and women, leptin levels increased after a high-carb meal. In women, a high-fat meal also increased their leptin levels. However, leptin boost may be marginal. Some studies show a 24-hour period with a slight increase in metabolism of seven percent, while others show higher, and some don’t show the effect at all.
Beware. There are psychological and emotional demons lurking.
Some researchers consider the phrase “cheat day” as something forbidden. “When a food is off-limits, it can develop a specific, emotional charge,” explains Melanie Rogers, R.D., a nutritionist and eating disorder specialist. She told The New York Times in 2016 that, “You begin obsessing over it, fantasizing about, and looking forward to that “indulge day” all week. Then, when you finally have access to it, you overeat.”
Research suggests that labeling foods as “good” or “healthy” can also backfire. For example, when we think something is healthy, we’re not concerned with portion control and thus overdo it—whether it’s a “normal” day or a “cheat” day. In many cases, our cheat days come on a Friday, and often lasts until Monday morning. It seems the word “Cheat” on any day is implying we should be on a diet. Normal eating, or course, is what is needed for weight management, with normal exercise as a benefit to overall conditioning and health.
The research is a little murky when it comes to “cheat” days. If you can sustain a regular and normal eating pattern, you can eat mindfully, intuitively and healthy, dissing any day as “cheat” day.
Richard Tardif is a personal fitness trainer, author, and an award-winning journalist writing and teaching about health and wellness. Richard’s first book Stop the Denial: A Case for Embracing the Truth about Fitness, challenges, surprises, and inspires you to embrace a fitness lifestyle that will work in achieving your individual goals.
Email: richard@richardtardif.com.
