Unsurprisingly, weight management experts disagree on the meaning of being restricted and then eating anything that is not on your schedule the other day of the week.
First let’s say the term Cheat day refers to the consumption of a food that is not included in your daily diet plan.
So you have it the right to consume what you really want such as pizza, skewers, burgers, pasta or your favorite dessert. Simply put, these are the days you have to be patient with the rest of the week.
But what is true?
It is no surprise that Weight management experts disagree on the meaning of being restricted and then eat whatever is not on your schedule the other day of the week. Some people think that a little relief from being in one is necessary structured diet plan all the time. Others believe that it can be detrimental to the body, weight loss goals and fitness in general.
What is the problem;
First of all, the term itself “Day of deception” experts do not like. It means that you are “good” if you stay on your diet plan, “bad” if you do not (that is, if you “steal”). For example, the Abby Langer, RD, of Abby Langer Nutrition, does not believe in cheat meals because they have a negative psychological significance. “Have you ever heard the word ‘fraud’ in a good context?” He asks in an article published by Men’s Health last June.
However, the “days of deception” seem to work positively for many people who permanently follow a diet plan, ultimately positively enhancing their goals and their overall well-being and health.
So what is the deal? Are the days of “fraud” harmless or do they completely nullify the hours of sweat you have thrown in the gym? See what the days of “fraud” really do to your body and what is the best way to approach them, if you want to enjoy them without sabotaging your effort.
What is a “day of deception” anyway?
The idea of ​​”cheat day” has existed for decades. At first, you follow your diet plan for six daysÏ‚. Calories and macronutrients are under control and anything that does not include, such as fast food, desserts and processed snacksis off the table.
Then you leave it free for the seventh day. This is Friday night beer-and-wings-showdown! Is it when you unwrap the cake that looks at you from the freezer all week? Whatever you prefer, this is your day to do it. Because what is really the worst that could happen if you break the rules only once a week? The answer turns out to be: It depends.
How “cheat days” affect your body
Ever wondered what happens in your body when it is overloaded with carbohydrates, sugar and fat? If you follow a balanced diet and only do it every now and then, nothing scary happens, Langer explains.
A healthy body knows how to self-regulate, according to Lisa Ganjhu, DO at NYU Langone. If it requires more insulin, it produces more insulin. It is not going to “break”. However, you may notice some things your body does and does not do when it is on a cheat day.
Many believe that a “scam” day will improve metabolism. But this is not the case. Things are a bit different. Unfortunately, Eating more to burn more calories is not exactly how your body works. Metabolism increases after eating, but if you consume pizza or brownies worth 1,000 calories, your metabolism does not increase to burn 1,500 calories to handle what you just ate.
Also these days you may feel bloating or stomach pain. To process high-sugar meals, the pancreas is forced to produce more insulin and this could lead to bloating. In addition, foods will take longer to digest if you consume larger portions, which means that these cheat meals will sit in your stomach longer (and are more likely to cause gas and bloating).
Overeating can also lead to lower activity levels.
In a study published in the journal Obesitythe researchers found that individuals “Prone to obesity” based on the personal and family history of weight they ate 1.4 times their estimated calories were less likely to move during the day after overeating compared to those who were less prone to obesity. . This lack of exercise could increase the risk of weight gain and even damage overall health.
However, these days also have their positives. That is, they can help you stick to your eating plan during the week. In a study published in the Journal of Consumer Psychology, cheat days helped people stay more disciplined in their eating plan while still keeping their portions under control. However, the participants of the research, during their “cheat day”, still kept their portions under control so as not to exceed the number of calories they had to consume within a week.
What is the best way to approach cheat days?
The ideal way to approach a “scam” day is to get to know yourself. Find out what is sustainable for you.
While a day’s eating and drinking may be helpful to some people, occasionally eating smaller portions of favorite foods may be more sustainable for others over a long period of time. This way, you can treat yourself a few times a week, instead of wasting an entire day enjoying the moment. Why let’s be true: while the idea of ​​sitting down and “hitting” an entire pizza may sound appealing, the feeling of fullness after overeating is not.
What do we keep from all this?
Relax a few times each week for some delicious food. By allowing a few smaller pleasures, you are giving yourself a break from the normal “diet” without sabotaging your goals.
How can this happen; Aim to have delicacies that make up 10 to 20% of your daily calories. For example, if your daily energy needs are around 2000 calories, 200 to 400 of them can be reserved for your “cheat days” two to three times a week.
But what if these little treats are slippery?
If the idea of ​​a small cookie, for example, puts you on a downward spiral: “I ate one, so I have to enjoy the whole package,” then weekly enjoyment may be the best approach for you.
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