You’ve committed to a healthy diet. You look and feel great, and you want to keep your diet is already a whole week. How can you feel good about what you did, believe that you deserve a gold star … Or that bitch, called you names (especially with the extra layer of cream). Maybe you think you have a day off–even specifying “cheat day”.
But the “cheat day” is a good idea? These special days, indulgent to help you achieve your health goals? Or do they have you packed a seesaw of destructive eating habits?
Cheating days reason: reward yourself
Some say days of indulgence for yourself gives you need to take a break from your diet. The cheat day is a relief valve to help you stick to healthy food.
The philosophy behind this is basically this: healthy eating need some willpower–you used to make your food should not be blocked-so have the willpower to reward your constraints, help where you can eat something you’ve been avoiding our weekly has a scheduled day (or dining). When you give yourself a window to enjoy these foods, it will satisfy your desires, replenish your poverty of willpower, and some studies suggest that, even increase, suppress hunger hormones leptin you produce, promote metabolism.
Argument against cheating days
So cheat day sounds like a good thing, right? Not so fast. The logic behind these days has a lot of defects, and it is the psychology and Physiology behind them.
Name is the culprit
Wording and cheat days of trouble began.
Executive Director of eating disorder treatment collaboration R.D., Sandberg said, “the phrase ‘ cheat day ‘ prohibition of State enjoy a meal”. “The food into ‘ good ‘ and ‘ bad ‘ category encourages you to be associated with guilt and shame to eat. “This means that, instead of enjoying everything we eat, we feel bad about ourselves, we have some things we consider” bad “.
More importantly, if we believe that certain foods “bad” cheating “, name does not help us to pump the rest of the negative.
“Forbidden foods, it can develop a special, emotional charge,” explains Melainie Rogers, RD, nutritionists and eating disorder experts. “You become obsessed with it, fantasy, look forward to the ‘ binge day ‘ all week. Then, when you finally can access it, you eat too much. “
The other hand, labeled “good” or “health” foods can also be counterproductive. Science shows that when we think of what is healthy and we don’t pay attention to portion control and overdo it–whether it “normal” day or day of “cheating”. Yes, you can have too much of a good thing.
Along these same lines, meals or snacks as a “healthy” thinking can be a surprising effect on our hunger. Study shows that merely considering the project we put into our mouths as “healthy” can literally make us hungry-especially if we choose to “Hello” project out of obligation in our desire to get something.
Assuming they can make up for people who give into the temptation-say, holding back all day, except they cheat days–it is virtually impossible to reach their diet goals. This is because they are more likely to consume more calories, and not just in the days after they cheated on the day but it.
Throughout the week will limit myself, and then slamming our body fat and sugar, once we cheat day approaches, “great influence on blood sugar and insulin levels”, Rogers said. “You wake up craving more sugars and carbohydrates, the next day, you’ll find yourself feeling quite ragged. If you increase your calorie intake above the baseline, you could inadvertently be as time goes on more and more fat.
Want to be your nutrition is not a sound logo. “Most desired from the restricted food intake using food as a medicine, or in the exercise,” Kronberg said.
Binding causes additional cheat days
There is a very fine line between cheating and free fall into the food binge, especially if you are “white-not defeat it on the other six days out you don’t particularly like, meal plans,” said Ryan · Andrews, R.D., author of lean and fat reduction and life coach with the precision nutrition. Once the indulgence that day, it is not enjoying the food, you’re not all week. Instead, you are approaching it needs to consume all before you can disappear one day. “It into the feast to famine cycle,” Andrews said.
We can cheat days into the range of plagues “thanks to our biology. We’ll follow the food, when we feast to famine cycle. “Will go beyond the sense of satiety, and when people eat them from the fear of scarcity,” Rogers explained.
Cheat day food binge eating also makes it challenging to limit cheating days only to the specified 24-hour window. Rogers said, “it is very difficult to divide their diet.” “‘ Only going to eat those cookies on Saturday ‘ can easily be spread to the ‘ I only have a few cookies on Sunday. ‘”
Solution: stop limit and enjoy–a moderate
So if the cheat day does not work, we are better to eat whatever we want whenever we want?
Well, not quite, says Bryant k. Martin, PhD, clinical psychologist and researcher at the Pennington Biomedical Research Center in food intake. “Refers to following a healthy diet, including plenty of food–all of which is consumed in moderation,” he said. “If the weight loss is the goal, this usually means three meals a day plan snack, into treatment but a fraction of the size.
Studies have shown that eating a balance–not carrying restricted or marked “bad”-is the best way to reduce desire can lead to an orgy.
The first week of a new food, most people experience mouthwatering foods, eager to increase when people adhere to a balanced diet, occasional tendency to overeat will actually decrease as time goes on, Martin said.
Healthy eating seems like a game and not cheating, what is? Remember these three things:
1. listen to your appetite.
“If you want to eat for dinner Italy spaghetti and meatballs, have it! , “Andrews said. “Butter fat-free low-carb version could not be found. If you’re actually eating what you want, you may end up eating a more reasonable number. “Eat your hunger melody is intuitive eating principle, it has been shown to have positive effects on your body weight and your happiness.
2. enjoy treats from time to time.
Studies have shown that (and experts agree), sprinkled a reasonable sized dessert or when your diet encourages you to eat fun time again – the fun will help ensure that you don’t feel the need to go to extremes.
So instead of limiting you to wait till one day, place them on all week. For example, enjoy: “cookie or a few pieces of chocolate after dinner on Monday, Wednesday and Friday,” Rogers said.
3. savor every bite.
Once you place any article of food into your mouth, take a moment to: “taste, and smell, and experience as a whole,” Rogers said. ” When you take the time to pay attention to what you are eating when you enter your satiety cues. “
On the designation of a cheat day reward yourself forget. Denied most of the week, then indulge like crazy on your day’s “fake,” but promotion of guilt, anxiety, as well as around the stigma of eating–which means you may not get the health results you’re looking for. Instead, by listening to your appetite, and add some of your favorite foods on a regular basis, in small part, makes a great day every day and you savoring every bite to eat. This sustainable approach will help you remind all as enjoyable, you eat, that is what keeps you on the road to where you want to go.