How to Not Need “Cheat Days”

vegetables italian pizza restaurant

I don’t have “cheat days”.

I’m not THAT dedicated.

Hahaha!  Probably not what you expected to hear from me.

Nutrition supports your fitness goals in two ways…

  • Calories determine whether you are gaining, losing, or maintaining.
  • Macro and micronutrients help your body work optimally and help you feel better.

Food preferences are individual.  (I really dislike strawberry ice cream.  Go ahead – judge. But I’m going for the chocolate.  Or my recent new favorite – orange cream sherbet.  Must a summer thing!)

person holding ice cream with cone

Once you get used to using food as fuel, it’s like seeing the matrix.  Sort of.  You’ll still drop into the illusion and enjoy your favorites.

But those favorites are part of the matrix – they are a combination of calories and nutrients.  In the matrix, pizza has no value judgement – it’s just calories, carbs, protein, and fat.

That said, when I’m in a fat-loss phase (which I’m not this year), what someone else might call a “cheat day”, I call a refeed day.

On a refeed day, I’ll bring my calories up to maintenance – which means my goal is to eat the same number of calories that I estimate I will burn in that 24 hours period.

Usually, I do that by increasing portion sizes of foods I’m already eating.  But if I’m psychologically needing something I haven’t had in a while, that will come in on a refeed day.

It’s all logged.  It’s not a “cheat” anything because I’m not cheating by choosing “forbidden foods”.  No foods are forbidden for this purpose. 

Food choices are individual.  Yes, there are plenty of medical, philosophical, and ethical reasons why people have certain food preferences.

 That’s not what I’m talking about here.  I’m talking about controlling the amount of food you choose to eat – whatever that is going to be.

Actually, I do the same thing when I’m NOT in a fat-loss phase.  The difference is that I’m either at maintenance or in a controlled surplus with calories.

matrix

Not everyone likes the matrix.  I do.  I like the flexibility of choosing foods I like instead of using food lists.  I like how it changed my relationship with food by adding some structure and science.

Now the questions are do you do a refeed day, a refeed meal, and when? 

That’s another post…


If you’d like me to teach you how to do this for yourself, or to figure it all out for you  – a customized nutrition plan with live, weekly, support to make it all work when life gets busy – learn more here.

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Filed under diet, Nutrition

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