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4 Tips To Maximize Cheat Day While Intermittent Fasting 2025
Updated on
- Written by Matthew Pasqualetti, RN
Medically reviewed by
Dr. Maya Frankfurt, PhD
Intermittent fasting has gained popularity as an effective method for weight loss and improving overall health. One common question that arises is whether it is possible to have a cheat day while following an intermittent fasting program. A cheat day typically involves indulging in high-calorie or unhealthy foods without restrictions.
In this article, we will explore the concept of an intermittent fasting cheat day and its potential impact on progress. Additionally, we will discuss the benefits of incorporating cheat days, the recommended frequency of cheat days, and provide tips to enjoy a cheat day while still achieving your weight loss goals.
Will Cheat Day Affect Your Progress?
Cheat days can affect most diets but will the cheat day intermittent fasting compromise your progress? With intermittent fasting, if you keep fasting and eating windows consistent, cheating days shouldn’t negatively impact your performance. When eating restrictively, it is ok to have a cheat day occasionally. A short-term increase in eating may increase metabolic rate and reduce the overall amount consumed by lowering cravings. Planned cheat days can help you regain a sense of control and reduce your appetite for foods throughout your diet.
4 Tips To Enjoy Your Cheat Day
Get the most out of your cheat day while practicing intermittent fasting with these helpful tips. By following these strategies, you can make the most of your indulgences, stay on track with your weight loss goals, and enjoy a guilt-free day of satisfying treats.
Plan Ahead
Decide in advance when you will have your cheat day and plan your cheat meal accordingly. This approach helps you maintain control over your indulgences and prevents impulsive choices such as binge eating. Planning ahead can save you from making spur of the moment choices that you may feel guilty about later. You can have an idea of what snacks you may want in case of a specific craving and have them available if you decide to treat yourself.
You may also want to take a probiotic on these days to help aid in digestion and weight loss. One of the best probiotics we have found on the market is Ritual Synbiotic. In fact, we have done a Ritual Synbiotic review to describe all of the benefits of this supplement. If you would like to explore some other options, there is also a list of the best probiotics for weight loss.
Practice Moderation
While a cheat day allows for indulgence, it is important to practice moderation and avoid excessive calorie consumption. Enjoy your favorite foods, but be mindful of portion sizes and listen to your body’s signals of satisfaction. Remember to drink plenty of water in order to help feel fuller faster.
Be Mindful of Nutrient Balance
Even on a cheat day, aim to include a balance of macronutrients. Incorporate protein, healthy fats, and carbohydrates to support fullness and provide essential nutrients. A balanced nutrient intake[1] is important for overall health, even on days when indulging in treats. Including proteins, fats, and carbohydrates during your cheat day can help maintain stable blood sugar levels and support energy levels.
Listen to Your Body
Tune in to your body’s hunger and satisfaction signals. Eat until you feel satisfied, not overly stuffed. It is important to practice intuitive eating[2], even on cheat days, to establish a healthy relationship with food and promote overall well-being. By listening to your body’s signals, you can make choices that align with your physical and emotional needs.
Foods To Try During Your Cheat Day
During your cheat day, you have the freedom to enjoy a wide range of foods! Indulge in your favorite treats, such as a slice of pizza, your favorite chocolate bar, or a scoop of ice cream. Remember, while it is ok to have the occasional junk food during your fasting schedule, it is best to snack on healthier food choices if you are trying to lose weight.
Remember, the purpose of a cheat day is to satisfy cravings and provide a mental break. However, it’s still essential to listen to your body and not go overboard with excessively high carbs or calorie consumption.
What Is An Intermittent Fasting Cheat Day?
Intermittent fasting involves cycling between periods of fasting and periods of non-fasting. The concept of fasting involves refraining from food consumption within a designated time frame. During these fasting periods, you restrict your calorie intake, while the eating periods allow you to consume meals. If you are not a breakfast person, you may choose to have your fasting period start early and skip that first meal of the day.
A cheat day, on the other hand generally, refers to a designated day where you deviate from your regular dietary restrictions and indulge in foods typically avoided. An intermittent fasting cheat day would involve having an intermittent fasting cheat meal. This would mean having a meal or snack outside of your planned eating window during your fasting period. The purpose of a cheat day is to provide a much needed break from strict eating patterns, allowing for a temporary indulgence in favorite treats like ice cream.
An intermittent fasting regimen can offer several health benefits[3], including weight loss and improved metabolic health. Incorporating intermittent fasting cheat days within the intermittent fasting framework allows individuals to enjoy their favorite foods when they want while and help with adherence to the overall diet plan.
3 Benefits Of Having Cheat Days On Your Diet
There are several benefits to including cheat days in your intermittent fasting schedule, including:
Mental And Emotional Satisfaction
Incorporating cheat days can provide a sense of freedom and enjoyment, reducing feelings of restriction and enhancing adherence to practicing intermittent fasting.
Too strict of dieting has been found to be associated with possible negative outcomes including eating disorders[4]. Allowing occasional indulgences can promote a positive relationship with food and reduce the risk of developing a disordered eating pattern. The mental and emotional satisfaction derived from a cheat day can help individuals maintain a healthier relationship with food and eating habits in the long run.
Preventing Metabolic Adaptation
One of the potential benefits of having a cheat day on an intermittent fasting diet is that it can help prevent weight loss plateaus.
When you consistently follow a calorie-restricted diet or practice intermittent fasting, your body may adapt by lowering your metabolic rate[5] to conserve energy. A cheat day with a higher calorie intake can help signal to your body that it is not in a prolonged state of low caloric intake, which may prevent metabolic slowdown and promote continued fat burning.
Enhanced Adherence to Intermittent Fasting
Incorporating an occasional cheat day meal can make your intermittent fasting journey more sustainable in the long term. By allowing flexibility and occasional indulgences, individuals are more likely to stick to their dietary plan and achieve their weight loss goals.
Flexible dieting approaches, including the incorporation of an intermittent fasting cheat day, can improve dietary adherence[6]. The enjoyment and freedom associated with cheat days can help individuals maintain motivation and compliance with the intermittent fasting routine.
How Often Should You Have Cheat Days?
The frequency of cheat days during intermittent fasting is a personal choice and depends on your goals and preferences. Some individuals prefer to have an intermittent fasting cheat day once a week, while others opt for a more infrequent approach, such as having cheat meals once every two weeks or once a month. Incorporating intermittent fasting cheat day 16/8 can also be a viable option for some.
It is important to find a balance that allows you to enjoy a break from your regular dietary routine without compromising your long-term progress. Experimenting with different frequencies can help you determine what works best for your body and lifestyle.
A flexible approach[7] to intermittent fasting, including occasional cheat days while intermittent fasting, can enhance dietary adherence and long-term body fat maintenance. The key is to find a balance that promotes sustainability while still achieving desired health outcomes.
Conclusion
Incorporating a cheat day while practicing intermittent fasting can offer several benefits, both psychological and physiological. This allows for temporary indulgence, prevents feelings of deprivation, and enhances adherence to the dietary regimen. However, it is crucial to approach cheat days with moderation, mindful eating, and portion control. By finding the right balance, you can enjoy your favorite treats while still making progress toward your desired intermittent fasting results.
Frequently Asked Questions
The short answer is no, occasional cheat days are unlikely to completely derail the benefits of intermittent fasting. However, it is important to approach them with moderation and not let them become a regular occurrence that compromise your overall goal to lose weight.
While long-term calorie deficits may cause your metabolism to slow, there is evidence that intermittent fasting can increase your metabolism[8].
The frequency of cheat days depends on personal preference and goals. Some individuals opt for a cheat day once a week, while others choose a less frequent approach. Experimentation can help determine what works best for you.
Yes, you can choose to have cheat meals instead of a full cheat day. It allows for flexibility while still maintaining some structure within your intermittent fasting routine.
Yes, you can have a cheat day while following a keto diet. However, it’s important to be cautious and not consume excessive carbohydrates that may disrupt ketosis[9].
While alcohol can be consumed in moderation on a cheat day, it’s important to be mindful of its calorie content and potential effects on your health when mixing intermittent fasting and alcohol.
+ 9 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Cena, H. and Calder, P.C. (2020). Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease. [online] 12(2), pp.334–334. doi:https://doi.org/10.3390/nu12020334.
- Katcher, J.A., Suminski, R.R. and Pacanowski, C.R. (2022). Impact of an Intuitive Eating Intervention on Disordered Eating Risk Factors in Female-Identifying Undergraduates: A Randomized Waitlist-Controlled Trial. [online] 19(19), pp.12049–12049. doi:https://doi.org/10.3390/ijerph191912049.
- https://www.facebook.com/NIHAging (2020). Research on intermittent fasting shows health benefits. [online] National Institute on Aging. Available at: https://www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits [Accessed 18 Jul. 2023].
- Katcher, J.A., Suminski, R.R. and Pacanowski, C.R. (2022). Impact of an Intuitive Eating Intervention on Disordered Eating Risk Factors in Female-Identifying Undergraduates: A Randomized Waitlist-Controlled Trial. [online] 19(19), pp.12049–12049. doi:https://doi.org/10.3390/ijerph191912049.
- Xu, M., Li, J., Zou, Y. and Xu, Y.-N. (2021). The Comparison of the Effects between Continuous and Intermittent Energy Restriction in Short-Term Bodyweight Loss for Sedentary Population: A Randomized, Double-Blind, Controlled Trial. [online] 18(21), pp.11645–11645. doi:https://doi.org/10.3390/ijerph182111645.
- Coelho, R., Pieters, R. and Zeelenberg, M. (2015). The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations. [online] 26(1), pp.17–28. doi:https://doi.org/10.1016/j.jcps.2015.05.001.
- Berg, A., Johnson, K., Straight, C.R., Reed, R.A., O’Connor, P.J., Evans, E.M. and Mary Ann Johnson (2018). Flexible Eating Behavior Predicts Greater Weight Loss Following a Diet and Exercise Intervention in Older Women. [online] 37(1), pp.14–29. doi:https://doi.org/10.1080/21551197.2018.1435433.
- Xu, M., Li, J., Zou, Y. and Xu, Y.-N. (2021). The Comparison of the Effects between Continuous and Intermittent Energy Restriction in Short-Term Bodyweight Loss for Sedentary Population: A Randomized, Double-Blind, Controlled Trial. [online] 18(21), pp.11645–11645. doi:https://doi.org/10.3390/ijerph182111645.
- Coelho, R., Pieters, R. and Zeelenberg, M. (2015). The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations. [online] 26(1), pp.17–28. doi:https://doi.org/10.1016/j.jcps.2015.05.001.
Written by:
Matthew Pasqualetti, RN
Medically reviewed by:
Medically reviewed by:
