I eat what I want, when i want, as much as I want. I gain 7 lbs the day after (most likely because everything I chose to eat is sugary sugary crap crap) Stalled on weight loss a couple times. The last 5 months ive lost 27 lbs and over 10% bf doing cheat days with the exception of 2 structured heathy cheat days. I did none of the tips for the binge day because I didnt know about them! I just read the book and will start to implement them and see if it will get me to gain less than 7lbs the day after. Also ive been on the Ketosis diet not the SCD, but Im switching to see what happens.
FYI, here is a typical cheat day for me:
Ice cream, twinkees, poptarts, detour bar(s), honey buns, eclaire cake, candy bars...If i eat FOOD not sugar its bits here and there to not make me feel like im having a sugar coma. Ive eaten myself sick a few times. BUT WORTH IT becuase we deserve it after being as strict as we all are during the week. Diets are hard, life is hard so we need breaks to keep us going and hey, if eating what you want all day for one day still gets us to lose weight/fat...DO IT, enjoy life while getting to you goal:)
I can't recall if I actually read this in the 4HB or somewhere else, but my advice is avoid artificial ingredients, corn syrup(yes the jury is still out), GMO's, overly processed foods etc. If you want a Pastry or ten go to a good bakery that uses real ingredients and splurge, want a soda, get one with real sugar it's probably better for you than a diet soda. Want a Pizza? avoid the chains and go get a real tasty one from your local shop. Beer? get a tasty microbrew, organic if you can.
My thoughts on this are
1- if you are going to splurge go for the most natural foods- they don't stick around in your system as long
2- Just say not to GMO's
3- why splurge on frozen Pizza when you can get a real one?
Once again, please refer back to the book. Answer this question....
Whats the point of a "cheat day" if your going to restrict yourself?
Eat what you want, how much you want, and when you want. Follow the hacks (lemon water, grape fruit juice, yerba mate, Glut 4). If you don't your going to go crazy whats the point.
I make sure to leave an hour between fatty foods (fries, pizza, etc) and sugary rich foods (any good pud you can think of). I've done this for my last two cheat days and have felt amazing compared to previous cheat days.
I think it's best to think of your off day as more of a "little of what you fancy" day instead of placing the focus on trying to eat as much crap as humanly possible.
I generally have one bad meal, a small pud and then I usually graze on fruit because I really, really miss fruit for the rest of the week.
I do all the damage limitation protocols except PAGG, it definately helps keep the weight gain down, but I've found it has zero effect on feeling crappy. Although a small dose of senna in the morning does wonders to help speed up waste disposal
You might want to try the suggestions that Tim says. I only gain about 1-2 pounds on my cheat day and I'm back to my where I was after the 48 hrs. I always have my normal protein breakfast, eggs and some type of meat. But cheat day I add a glass of grapefruit juice. This pretty much fills me up. I also usually have 1 craving during the week so, on cheat day I eat that. today is my cheat day I ate 2 donuts. I watch what I eat for dinner try to keep it to protein and veggies, but if I crave potatos or bread I will have that and skip the dessert. I do the exercises prior to pigging out also. And drink green tea. I keep to the SCD 6 days. I have to cheat on day 7.
Foods that mix fat together with carbs/sugar are the worst. That includes pizza, as you mentioned, and stuff like ice cream, popcorn + butter, chocolate/desserts, etc. If you want to minimize fat gain on cheat day, minimize mixing carbs with fat. The presence of excess carbs can cause fat to be stored in the nearest adipose fat tissue (thighs, love handles, beer belly). Sure, that kinda defeats the purpose of cheat day, but that's why so many people gain weight afterwards.
I've been eating really bad crap on my cheat days and 4 weeks into the SCD I'm down 2.5kgs and 4% body fat. Ive seen people do better, but I'm happy with these results.
Two things I want to mention though;
1. So far my PAGG haven't been perfectly as suggested by Tim, it's hard to find the right products in Australia, but I think I've got some now.
2. I haven't been following the tips in "Damage Control", which I will start to do on my next chest day.
So hopefully these two things will accelerate my results without changing what I eat on cheat days (total junk food all day)
When I originally started doing this over a year ago I lost about 44 pound in around 10 weeks or 2 1/2 months. I went all out (nuts) on pretty much every cheat day. I started out a little over 300 pounds, so perhaps it's easier to lose larger numbers faster, if you have more to lose. I am just starting up again after letting myself slip back to my former weight. Anyway, to get back to the point. I don't think you need to avoid much of anything on your cheat days. I focused mostly on sugary things, but I also loved to go to movies on that day for popcorn...
The one thing I did tend to do even on the cheat day, was eat 3 eggs right away in the morning, but I don't know if that really matters.
In preparation for my first cheat day i. went. Crazy! I bought strawberries, bananas, a mango, wine, chocolate, fruity pebbles, ice cream, cookies, chips and pizza. I ate a normal slow carb b-fast (3 eggs, beans ans spinach) and it ruined all desire to stuff my face. I ended up eating a twix bar, a rice krispy treat, and 2 beef and cheese empanadas. I did make a delicious sangria with the fruits, and i had a beer! didn't get rid of anything, (i've been pretty good about self control) I think next week i'll have a light breakfast to leave room for deliciousness!!!
I am noticing a trend of higher gains when my cheat days are heavy on wheat -- bread, cookies, thick crust pizza, etc.
I already know that wheat drastically increases the pain and stiffness of my rheumatoid arthritis but in looking back at my weights, I also see a connection to the higher cheat gains throughout.
Check out "Wheat Belly" if you haven't:
Also, this past cheat day was heavy on potatoes: potato chips, mashed potatoes. I had increased pain and a large post-cheat gain. I will be testing, tracking, and tweaking some more.
Join Our Community!