Nutritionist reveals: This is how a cheat day can even help you lose weight

If you’re having trouble staying on track with your weight loss, it might be time to take a break from your diet – at least for a few days. At least that’s what a nutritionist recommends.

A diet break, or so-called cheat days, can help you and prevent some of the side effects of calorie restriction, says Brittany Werner. She is a registered dietitian with the nutrition coaching company Working Against Gravity.

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The $70 billion diet industry makes it sound like you’re a failure if you make a mistake with the so-called “clean diet.” But research suggests it’s not due to a lack of willpower. Restricting yourself too much for too long can backfire and trigger a vicious cycle of yo-yo dieting and renewed weight gain, studies show.

Instead, a few days or weeks of free time can help you reset your mind. “It can also increase the likelihood that you will lose weight in the long term,” Werner tells Business Insider.

“It’s not realistic to think that you’re going to be in a weight loss or fat loss phase all year long. That’s not mentally positive, and your body needs a break.”

Keep your metabolism healthy and your hunger under control without jeopardizing your hard-earned progress by using cheat days the right way.

What is a diet break?

A diet break means that you loosen up your normal eating routine for a short time and allow yourself more flexibility when it comes to eating, explains Werner.

This is important because losing weight can be an unpleasant process, even if you do everything right. A calorie deficit – eating less than you burn – can leave you feeling hungry and tired, and you’ll likely need to be more mindful about your food choices.

“Even if you restrict yourself a little when eating, it can be difficult,” says Werner. She says taking a break from dieting can be helpful in two ways.

First, you get a psychological boost when you enjoy more food and don’t have to think as much about what you eat. This can help you stay motivated when selling them.

Secondly, cheat days can also help maintain muscle mass and speed up metabolism, reports Werner. “Our metabolism slows down when we eat less, so we don’t have to burn as many calories,” she says.

If you lose weight or lose muscle too quickly, it may become difficult to maintain your weight. Because your body no longer uses as much energy to fuel the body. “Simplistic calorie reduction doesn’t work in the long term,” explains Werner.

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When should you have cheat days?

The right time to take a break from your diet can vary from person to person, says Werner.

A general guideline is to have cheat days every few months, about every twelve to 16 weeks. If you’re new to your diet and are already feeling hungry or grumpy, taking a break from dieting may not be the right solution. Fatigue, low mood and lack of sleep can be signs that you’re not consuming enough calories and need to eat more – even if you’re trying to lose weight, emphasizes Werner.

You can also use cheat days to avoid derailing your routine when you have an upcoming event. For example, a planned diet break on vacation can give you room to enjoy yourself without overdoing it.

How you can have cheat days without losing progress

According to Werner, the key to a successful diet break is to allow yourself the freedom to treat yourself without going to extremes. “Allow yourself to eat a few foods you haven’t eaten in a long time and increase your calorie intake by a few hundred per day.” “But that doesn’t mean you can allow yourself everything,” she says.

A measured approach to dieting can help avoid cycles of overdoing followed by over-restriction that often derail weight loss attempts.

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Werner also recommends not taking a diet break for longer than two weeks, as a longer break can cause you to lose the habits and healthy routines you have built up. “When you move away from systems and processes, it’s hard to come back,” she says.

Treat your diet break like a good vacation – an opportunity to sit back and relax so you can return to your normal routine with renewed energy and focus.

“They can really help you get started in the next few months,” said Werner.

This article was published on April 4, 2024 and has been updated.