to cheat or treat

Does one diet cheat day actually help?

› By Angelique Anacleto

It’s good to be bad. Finally! Wait, sneaking a snack is surely bound to throw your diet completely o course, right? Not entirely. Quieting an excruciating craving has its benefits.

Scheduled Cheating

Medical authorities like Dr. Mehmet Oz, trainers and, yes, celebrities, profess inserting one cheat day (“Faturday” or “Sunday Fun Day”) into your weekly regimen to maintain long-term weight goals. Better to allow one bite than gorge and fall o the wagon for good.

More scientifically, a Good Morning America report contends that permitting a snack amid strict dietary standards can increase leptin, the satiety hormone that signals when to stop eating after storing adequate energy. (Restraining calories for prolonged periods can cause leptin levels to drop, possibly building toward binge blowouts.) The body then increases metabolism, burning more calories after overeating.

Psychologically, cheating releases pent-up dieting tension. And looking forward to this weekly built-in feature can maintain morale and court a sustainable mindset.

Now lean in for the catch: Cheat within reason. Your goals still necessitate staying somewhat cognizant of that day’s calories. Plus, celebrations shouldn’t mutate into cheat weeks or months.

80/20 rule

The 80/20 Diet author Teresa Cutter purports eating less healthfully 20 percent of every week. In short, cheat four meals weekly.

Mindful Treats

Cynthia Johnson, a registered dietitian for the Florida Department of Health in Citrus County, notes that punitive cheat labels set dieters up for failure. Instead, she promotes a responsible, evenkeel outlook that positively recognizes indulgent food as a sensible treat.

“Clients end up on a diet because of poor self-control,” says Johnson. “When they have a cheat day, they don’t know when to hit the brakes. If you label a food as o -limits, you begin to obsess and crave and will likely overeat. I encourage a treat-aday instead. When we listen to our appetite and occasionally add favorite foods in small amounts, we don’t have cravings. Mindful eating is vitally important to staying satisfied on a meal plan. Savor every bite, and don’t deprive yourself. If you eat a small treat, you won’t miss it so much that you crave it and cheat.”

For more nutrition information and diet tips, Johnson recommends choosemyplate.gov, which features supertracker.usda.gov to calculate daily intake.

Exercise Rest Day

A mandatory rest day from exercise is equally beneficial, allowing muscles and joints to recover, as well as preventing untimely wear and injury from overuse. Rest days can still incorporate mental breaks, like casual walks, light sports playing or yoga.