Posed this only to see CTs opinion on intermittent fasting ). Intermittent fasting for weight loss is trending in a major way these days. After all, you deserve a break—a healthy one! From what I have read the idea behind the fast after the cheat is to force your body to more efficiently utilize the caloric overload from the previous days cheat and allow all the garbage to be moved out of your system a bit quicker by not adding food on top of it. I only drank wAter and had a sip of apple juice. Just as a day off from the gym can give you the mental and physical break you need to regain your focus, a day off from your meal plan can be just what you need to appreciate how hard you've worked and why you make healthy choices in the first place. Or something like that… In my opinion fasting is not a good option. Thanks for all the replies everyone. Like And Subscribe For More VideosBodybuidling Motivation For YOou !BODYBUILDING MOTIVATION - CHEAT DAY BABY !! In theory, a 48-hour fast is simple — you merely give yourself a full, two-day break from eating. I’ll give it a go and report back (hopefully with pictures of super-abs) in 6 weeks. In fact, having a regularly scheduled cheat day each week can actually be good for weight loss by preventing binges, reducing cravings, providing a mental break from dieting, and boosting metabolism—if it’s done in a healthy way. Eat steamed veggies and chicken or a light salad for dinner. Take an afternoon nap. Oh ok, cool. I don’t know about Canada, but here in NY, eating disorders haven’t been cool since 2006. There was an article some months ago about the quickest way to lose weight within a week (while maintaining your muscle mass). Cheat days get into your head and make you feel like a failure, which in turn makes you question why you even bother trying. You CAN slow down your fat loss progress by cheating too much, but the best thing to do is still to get back on track as if nothing happened and take steps to avoid repeating that mistake. If you do it for 3-4 weeks and feel like you’re losing size, halt. Important distinction, and wise to avoid. The cheats are planned, and the fast is planned. Heather’s mission is to use her passion for fitness and her knowledge of training and nutrition to educate and motivate others to enjoy a healthy and active lifestyle. Regarding whether this can encourage an eating disorder, I don’t disagree. Here's the bottom line: Cheat days happen, but that doesn't mean you have to give up on your progress. As for training, I would perform a VERY intense UPPER BODY session the day after a huge cheat. Not to mention that it teaches HORRIBLE habits: If you have problems controling your cheat days and limiting what you indulge in, this is a borderline (or straight) bulemia. This is obvious, but it must be said: Anyone attempting major … If you’re trying to lose weight and don’t care if that includes muscle weight, then fast away. I find that upper body (especially in pressing movements) strength goes up after a huge cheat while lower body performance decreases. Skipping breakfast makes you fat. But going overboard with a cheat meal/day during a long diet period is something that happens, even if you are mentally strong and not prone to cheating. For me, this is a case where I may be able to get away with certain things other many not, due in part to an admitted level of genetic freakitude. It’s just good to see this kind of topics to actually share experiances with people about how they deal with these kind of situations. In my experience, a 19 hour fast after cheat is the best, with diminishing returns at 20, but the results at 19 are better than 18 and especially 16....what I found was that if I fast for 19 hours after cheat day (saturday for me), by Monday I am back to pre-cheat weight. It’s personally not the catabolism and muscle loss that’s I’m scared off, but rather the possible development of an eating disorder-type mentality of binging then starving. The most common method is to fast for 24 hours, eat normally for 24 hours, and then returning to another full-day fast. That having been said if you can avoid that, short-term fasting is not that bad. Cheat days involve uncontrolled and unplanned eating for one day. As hard as it may seem at first, the best and easiest way to recover from a cheat day is to get back on track as quickly as possible. On the other hand, it’s an approach that’s worked well with my clients. However, I thought I might allow myself a little break on Saturday and do some “cheating”. Basically, it said to eat nothing but low-fat protein all week, literally (with some shakes thrown into the mix, if I remember correctly). Stayed out too late on an all-night bender? Whether it’s a 5/2 protocol (eat for five days, fast for two) a 16/8 (fast for 16 hours, eat for eight), or any other version of IF, most people on a fasting diet wind up losing weight. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. [quote]gyakujujijime wrote: Here are three strategies you can use to get your mind and body back on track any time you slip up. I’ve not noticed muscle loss, and in only once case have I seen it be really inhibitive. You know the key to a phenomenal physique isn't one single workout—it's many workouts, done consistently, over a period of time. It’s ok to … Method #3: Alternate-day fasting A more advanced approach to fasting involves not eating for 24-36 hours several times per week. This is definitely something that I would not fall into a pattern of. and Jeckyll&Hide in which you always reccomend eating many smaller meals. What happens if you go bit overboard on saturday with yo cheat? Give your stomach a full five hours to empty before eating again. Instead of fasting, I’d probably just go zero carbs the day after. Simply put, you don’t fix a mistake by making another one.”. Hit the all-you-can-eat bar a little too hard at brunch? You'll also have glycogen stores in your liver to use. The effect of a cheat day is twofold: Your body feels icky because you just dumped a ton of empty calories into your system, and your mind is going haywire because, well, you just dumped a ton of empty calories into your system. 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