Low carb diets: can you have cheat days?

[viking22]

I've done quite a bit of reading on low carb diets. The idea seems to be that most people eat so many carbs that they are mostly burning carbs (or stored glycogen) for energy. A low carb diet flips a metabolic switch so you become fat adapted and therefore burn more fat for energy (including stored body fat). But there is an adaptation period that can be up to a week or two where you can experience carb or keto flu and feel tired and irritable and faint and weak.

Some people (and this seems to be more bro science) reckon that a cheat meal or day once a week where you consume a higher quantity of carbs can be beneficial and help prevent your metabolism from slowing down and there are some indications that low carb diets can lower thyroid hormones and testosterone levels etc.

On the other hand some people argue that doing so kicks you out of fat-burning and spikes blood sugar and insulin and you'll then have to adapt back to a low carb diet and undergo unnecessary discomfort as well as taking a step back.

What do people think?

 

[Manure Spherian]

've done quite a bit of reading on low carb diets. The idea seems to be that most people eat so many carbs that they are mostly burning carbs (or stored glycogen) for energy. A low carb diet flips a metabolic switch so you become fat adapted and therefore burn more fat for energy (including stored body fat). But there is an adaptation period that can be up to a week or two where you can experience carb or keto flu and feel tired and irritable and faint and weak.

Here's how ya burn fat: be in a caloric deficit, regardless of what the macro makeup of your diet is. I got shredded to the bone (I mean a REAL 5-6% bf, not internet 5%) when I did one bodybuilding show and except for six days of the last week before the show, ate carbs everyday. In fact I started the prep with a decent amount of carbs on high and medium carb days (I did carb cycling).

Some people (and this seems to be more bro science) reckon that a cheat meal or day once a week where you consume a higher quantity of carbs can be beneficial and help prevent your metabolism from slowing down and there are some indications that low carb diets can lower thyroid hormones and testosterone levels etc.

Cheat DAYS do not do a damn thing. Neither do cheat meals, except for some enjoyment. "Refeeds," bumping up calories for a day here and there in a contest bodybuilding prep to move things along and not have someone burn out in the overtraining and underfeeding it necessary to get down to 5 to 6% bf.

On the other hand some people argue that doing so kicks you out of fat-burning and spikes blood sugar and insulin and you'll then have to adapt back to a low carb diet and undergo unnecessary discomfort as well as taking a step back.

You can still lose weight even though you eat a cheat meal here and there so long as on most days you are in a caloric deficit.

If you want to include carbs to lose fat, do it. If you want to do low carb, do it. Again, the most important thing is caloric amount. Second is protein intake.

Many people who speak about nutrition have no idea WTF they're talking about. That goes for people who look good.

 

[EyeBRollin]

Don’t do low carb diet. They are pointless and cause more harm than good.

 

[BackInTheGame78]

Don’t do low carb diet. They are pointless and cause more harm than good.

Short term very effective(think a month). Long term, not a fan for many reasons.

 

[zekko]

I think the main benefit of cheat days is that for some people, it allows them to feel less restricted in what they eat - satisfy some cravings and whatnot. Of course, for other people cheat days will trigger them into falling off of their diet. I personally hate restricting what I eat, but you gotta do what you gotta do. I've been on diets, but I can't usually stay on them too long. I've just tried to build up better eating habits over time.

 

[BackInTheGame78]

I think the main benefit of cheat days is that for some people, it allows them to feel less restricted in what they eat - satisfy some cravings and whatnot. Of course, for other people cheat days will trigger them into falling off of their diet. I personally hate restricting what I eat, but you gotta do what you gotta do. I've been on diets, but I can't usually stay on them too long. I've just tried to build up better eating habits over time.

The main benefit of cheat days is to reset Leptin which is your fat burning thermostat in the body.

When you restrict calories, the body's natural reaction is to try and halt fat burning as it doesn't want to give up fat since it's a survival mechanism and it tries to maintain as much fat as possible for the "lean times" it still expects like humans went thru during evolutionary times when food was scarce.

In 5 days it can reduce leptin levels by half which then slows down fat burning. Cheat days act as a leptin refill to turn up the fat burning thermometer to high again, tells the body it isn't starving and that calories are plentiful and that it's OK to let go of fat.

Also if you are in a restrictive caloric state the other days, your body will not be primed for fat storage so it will minimize the damage done anyway as it will take more than a single day to return to optimized fat storage.

I have used cheat days followed by full fast days to great success in terms of losing weight and fat. Essentially it puts the body in the most optimal fat burning state possible.

 

[zekko]

The main benefit of cheat days is to reset Leptin which is your fat burning thermostat in the body.

Yes, I've heard that theory. Not everyone buys into it though. I don't pretend to know the truth.

 

[Bible_Belt]

After very intense cardio, more than most people would ever do, carbs actually build muscle for a brief window post-workout.

 

[Travel memoir21]

Good carbs like Brown Rice and potatoes are good for you if done with moderation. You need Carbs for vigor and energy. You can make those tasty blended smoothies drink with, with Brocoli mashpotatoes and rice shake or something. Those are a good source of protein you can make with your meal.

 

[BackInTheGame78]

Good carbs like Brown Rice and potatoes are good for you if done with moderation. You need Carbs for vigor and energy. You can make those tasty blended smoothies drink with, with Brocoli mashpotatoes and rice shake or something. Those are a good source of protein you can make with your meal.

I would question how good brown rice really is for you.

 

[Scaramouche]

Yes there is a downside to eating brown rice,but Diet like most things in life is a trade off....As retribution for abusing Wine most of my life,I now suffer from Acid Reflux...Though used since Childhood to starting my day with Rolled Oats, I realised it was a trigger for daily attacks.....Brown Rice with all its negative aspects is a better choice for many people.

 

[nicksaiz65]

Short term very effective(think a month). Long term, not a fan for many reasons.

Out of curiosity, why don't you recommend low carb diets long term?

Personally, once fat adapted, a low carb higher fat approach has been significantly more effective than any diet with carbs that I have tried in the past. Between the appetite control, mental clarity, no energy spikes and dips, and that the food is just damn tasty, which made the diet super easy to adhere to(fat is flavor.)

 

[Vanderdonck]

Out of curiosity, why don't you recommend low carb diets long term?

Personally, once fat adapted, a low carb higher fat approach has been significantly more effective than any diet with carbs that I have tried in the past. Between the appetite control, mental clarity, no energy spikes and dips, and that the food is just damn tasty, which made the diet super easy to adhere to(fat is flavor.)

Can't speak for him but IME rather than doing a strict "low carb diet" just make glycemic carbs a small part of your plate if you include them at all. Breads, pastas, potatoes, rice (though rice is not as bad), corn etc. This requires no cheating, I get used to less starch on my plate and in my diet and I fill up on vegetables, fruit, and fish/chicken/meat.

I think that's why it fails long term for so many people is they think they are severely restricting themselves and then rewarding with a "cheat day." No need to be restrictive if you just adjust the portion. One big plate of penne when you're out with friends at a nice restaurant is not going to torpedo a healthy lifestyle.

 

[BackInTheGame78]

Out of curiosity, why don't you recommend low carb diets long term?

Personally, once fat adapted, a low carb higher fat approach has been significantly more effective than any diet with carbs that I have tried in the past. Between the appetite control, mental clarity, no energy spikes and dips, and that the food is just damn tasty, which made the diet super easy to adhere to(fat is flavor.)

Because it's not sustainable and the longer you go without eating carbs, the more fat you will gain when you begin eating them again(and you will at some point) because your body will have "forgot" what to do with them and you will have made yourself insulin resistant for a few weeks while it figures it out...all the while those are getting stored as fat.

It should be thought of as a tool in your tool belt, not as a tool for everything. Don't try and use a hammer to cut a piece of wood, only to hammer in nails. Carb cycling is far superior for most instances of what you are trying to accomplish and has all the benefits without any of the drawbacks.

 

[nicksaiz65]

Can't speak for him but IME rather than doing a strict "low carb diet" just make glycemic carbs a small part of your plate if you include them at all. Breads, pastas, potatoes, rice (though rice is not as bad), corn etc. This requires no cheating, I get used to less starch on my plate and in my diet and I fill up on vegetables, fruit, and fish/chicken/meat.

I think that's why it fails long term for so many people is they think they are severely restricting themselves and then rewarding with a "cheat day." No need to be restrictive if you just adjust the portion. One big plate of penne when you're out with friends at a nice restaurant is not going to torpedo a healthy lifestyle.

I could see that. An every now and then cheat while fat adapted isn't bad. Personally, I just prefer the taste of the low carb food haha.

 

[nicksaiz65]

Because it's not sustainable and the longer you go without eating carbs, the more fat you will gain when you begin eating them again(and you will at some point) because your body will have "forgot" what to do with them and you will have made yourself insulin resistant for a few weeks while it figures it out...all the while those are getting stored as fat.

It should be thought of as a tool in your tool belt, not as a tool for everything. Don't try and use a hammer to cut a piece of wood, only to hammer in nails. Carb cycling is far superior for most instances of what you are trying to accomplish and has all the benefits without any of the drawbacks.

Sustainable for enjoyment of the diet or physically? I think in terms of enjoyment low carb diets blow high carb diets out of the water.

Personally, I dreaded the chicken broccoli & rice, but I looked forward to the boneless skinless chicken thighs and brussels sprouts roasted in olive oil every single day.

 

[BackInTheGame78]

Sustainable for enjoyment of the diet or physically? I think in terms of enjoyment low carb diets blow high carb diets out of the water.

Personally, I dreaded the chicken broccoli & rice, but I looked forward to the boneless skinless chicken thighs and brussels sprouts roasted in olive oil every single day.

There are plenty of other things you can eat besides rice...part of nutrition is making sure what you eat tastes good

 

[Vanderdonck]

Sustainable for enjoyment of the diet or physically? I think in terms of enjoyment low carb diets blow high carb diets out of the water.

Personally, I dreaded the chicken broccoli & rice, but I looked forward to the boneless skinless chicken thighs and brussels sprouts roasted in olive oil every single day.

Frying chopped cauliflower in olive oil is pretty good too. Or just do a vegetable medley. Eggplant, peppers, onion, leek, zucchini. Lots of possibilities.