Cheat Days: Things To Keep In Mind

When following a diet plan, you can take a cheat day once a week – and it doesn’t necessarily have to be Saturday or Sunday.

Sambhav Kumar
Written by: Sambhav KumarUpdated at: Apr 25, 2023 14:24 IST
Cheat Days: Things To Keep In Mind

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Cheat days are a popular concept among people who are trying to lose weight or improve their overall health through dietary changes. These individuals may follow a strict diet plan for several days or weeks, and then allow themselves a cheat day as a reward for their hard work and discipline.

The idea of a cheat day, or a chosen day off your regular diet, can stir up a lot on your health and emotional fronts. While cheating on your diet once a week can save you from growing resentment towards your diet, going overboard with it can kill the efforts you have put in the entire week.

Miten Kakiya, Fitness Coach and Founder of Miten Says Fitness shared with us a list of things to keep in mind on your cheat days.Here is what he said: 

Plan Your Cheat Days

You can take a cheat day once a week – and it doesn’t necessarily have to be Saturday or Sunday. You can be smart about it and align your cheat meals around birthdays, anniversaries and social commitments. When you plan your cheat days, you are actually practicing to maintain your consistency streak and staying dedicated to your fitness goals.

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Eat Your Favourite Foods

Cheat days are not for going back to your old diet and disregarding the goodness that comes from a conscious healthy diet. Cheat days are for savouring your favourite foods and enjoying some special dishes that you absolutely love (including desserts). 

Put Calories In Context

Most of our guilty pleasures tend to be high on calories, even if small in portions. The result? Your stomach is empty, and even though you feel you are eating less, your chances of increasing your total daily calorie consumption go up. Two to three servings of these, along with other munchies, on your cheat days can overturn the calorie deficit that you create through the week; thereby nullifying your hard work. The point is not to criminalise these foods, but to consume them in appropriate quantities.

Don’t Miss Out On Your Workout 

Exercising should be non-negotiable even on cheat days. This doesn’t just help you burn a few calories to keep your daily calorie count in check, but also helps improve digestion, pumps up your muscles, improves your mood, helps maintain your sleep cycle, and a lot more.

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It is important to remember that a cheat day should not become a cheat week or month. It is critical to maintain your good eating habits and get back on track the next day. It's also critical to choose your cheat day sweets appropriately. Instead of binging on junk food or high-calorie meals, try smaller quantities of your favourite dishes or healthier versions of your favourite indulgences.