Why you should take a day of cheating out of your diet and how many calories to consume

Is it okay to have a day of cheating?

As with most things, there are pros and cons to indulging in a day of cheating.

One school of thought is that every now and then a deviation from diet has both physical and mental benefits. This is because they can help reduce cravings, prevent more frequent overeating, and improve mood.

When you are on a diet, your levels of leptin – the hormone responsible for suppressing hunger – fall, which can make it harder to resist cravings. But cheating days help maintain those levels.

However, others, such as nutritionist Abby Langer, I think we should abandon the idea of ​​days of cheating. Langer says cheating days keep thinking about the culture of eating “good food” / “bad food”.

She suggested that we instead reshape our thinking so that we don’t feel guilty for eating ‘bad food’ on the day of cheating – but that’s easy to fix. It seems that dietitians can, if desired, instead label “cheating day” as “healing day” or “enjoyment day” to remove negative connotations.

It is also important to remember that bloating or low activity may occur after a cheated meal or day, as your body is no longer accustomed to eating processed foods.

Either way, experts agree that the most successful diet is the one you can stick to – so don’t be afraid to opt for cheating days if they suit you.

How often should I have a cheating day?

There are few official guidelines on how often you should have a cheating day. Most people stick to one day a week, but this can vary depending on a person’s health or weight loss goals.

How many calories should I consume on the day of cheating?

“There’s no exact number of calories you can consume on the day of cheating, but it’s a good guideline to follow to not consume more than 150 percent of your regular calorie intake / limit,” he says. Byrne’s bodyled by a nutritionist and fitness instructor.

Although the ideal daily calorie intake varies depending on factors such as age, metabolism and physical activity level, according to the NHS, the recommended daily caloric intake is 2,000 calories per day for women and 2,500 for men.

These numbers should therefore help you make a choice when it comes to cheating day.

This article is updated with the latest tips.