Low Carb Diet: What is the impact of a "cheat day" on fat loss and health?

If you can do it sensibly and stick to only one day (even better; one meal) than it is beneficial for you even if you slow down weight loss temporarily (we should be talking about fat loss here). If however, this means that you release your inner Fat Bastard and that day becomes a full weekend, that becomes an extended weekend, then no, it probably isn't sensible for you. One rule for all doesn't cut it. While I need my cheat days and couldn't keep my sanity if I didn't, my brother needs to stick to the plan no matter what. One minute of cheating becomes a path down to gaining weight (fat) again. I did a small article about this last week if interested: http://www.fatlossguy.com/should-i-have-a-cheat-day-and-the-benefits-of-a-cheat-day So like with everything else in fat loss, there is no right or wrong, just what works best for you.

Carbs are not what you need to avoid. You should avoid meat, milk and eggs. Those 3 substances are the only reason we have so much disease in our society right now. All animal substances are inherently bad for you. This is not opinion, this is science. People do not have problems with metabolizing carbs because they eat too much fruits and vegetables, they have problems metabolizing carbs because meat, milk and eggs cause the human body to have problems with its ability to produce insulin. The main reason for this is because humans are not omnivores, we are herbivores that are the only herbivores that choose to eat animal substances, which makes us develop huge amounts of chronic disease. An herbivore that eats meat, milk and eggs is not an omnivore: http://imageshack.us/photo/my-images/46/xcpw.jpg/ You should check out the 80/10/10 way of eating: Dr. T. Colin Campbell explains the science of why animal proteins are toxic: Dr. T. Colin Campbell responds to Denise Minger's attempt to refute his findings: http://www.vegsource.com/news/2010/07/china-study-author-colin-campbell-slaps-down-critic-denise-minger.html "Dr. Michael Greger on Pandemic Prevention, Infectious Diseases, Aids, Climate Change, Influenza": Clinical studies have found that casein, a protein found in all dairy products, blocks the absorption of antioxidants and renders them useless to our bodies: http://nutritionfacts.org/video/nutrient-blocking-effects-of-dairy/ Eggs Versus Cigarettes In Atherosclerosis: One egg a day (whether factory farmed, free range or back yard), equals smoking 25,000 cigarettes: http://nutritionfacts.org/video/eggs-vs-cigarettes-in-atherosclerosis/ Why all calories are not equal: Also, watch any video on Youtube starring "Durianrider": TedX: "A vegan bodybuilding experiment: Joshua Knox at TEDxFremont": "The food we were born to eat: John McDougall at TEDxFremont": "Debunking the paleo diet: Christina Warinner at TEDxOU": "Plant-strong & healthy living: Rip Esselstyn at TEDxFremont": "Plant Based Nutrition: Julieanna Hever at TEDxConejo 2012": "Tackling diabetes with a bold new dietary approach: Neal Barnard at TEDxFremont": Text-Based Info (primarily): Ecological: "Livestock Impacts On The Environment": http://www.fao.org/ag/magazine/0612sp1.htm "Environment": http://www.woodstocksanctuary.org/learn-3/global-environment-issues/environment/ Images you can print and hand out as flyers: http://s449.photobucket.com/user/squeezeplay69/library/Veganism?sort=3&page=1 World Clock: http://www.poodwaddle.com/Stats/ The Physician's Committee For Responsible Medicine: http://www.pcrm.org/health//diets/pplate/power-plate "The Comparative Anatomy Of Eating": http://www.vegsource.com/news/2009/11/the-comparative-anatomy-of-eating.html "A rational critique of the talk: 'Humans Are Omnivores' which was given by vivisectionist John McArdle, Ph.D": http://www.ecologos.org/mcardle.htm A letter about why milk is harmful by a doctor Kradjian: http://notmilk.com/kradjian.html "Seven Myths About Veggies": http://www.vegfriend.com/forum/topics/seven-myths-about-veggies "Is soy bad for your health?": http://www.pcrm.org/health/health-topics/soy-and-your-health "Your Guide to Going Dairy Free; Plant-Based Milks, Cheeses, and More": http://freefromharm.org/food-products/your-guide-to-going-dairy-free-plant-based-milks-cheeses-and-more/ Vegan liquor guide: http://www.barnivore.com/ "10 sexual benefits of going Vegan": http://roogirl.com/10-sexual-benefits-of-going-vegan/ http://pcrm.org/ http://vegan.org/ http://notmilk.com/ http://foodnsport.com/ http://engine2diet.com/ http://drmcdougall.com/ http://durianrider.org/ http://30bananasaday.com/ http://forksoverknives.com/ http://veganbodybuilding.com/ http://plantbasedresearch.org/ http://woodstockfruitfestival.com/ Recipes: http://livevegan.org/ http://vegweb.com/ http://meatoutmondays.org/ http://www.thisdishisvegetarian.com/2011/12/the-top-10-best-vegan-recipe-websites.html Animal proteins and heart disease: http://nutritionfacts.org/video/protein-and-heart-disease/ Animal proteins and diabetes: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954454/ Animal proteins and inflammatory bowel disease: http://vegnews.com/articles/page.do?pageId=6373&catId=8 Red Meat (unsorted): http://news.harvard.edu/gazette/story/2012/03/red-meat-raises-red-flags/ http://www.karger.com/Article/Pdf/337301 http://www.pcrm.org/health/health-topics/organic-meats-are-not-health-foods http://nutritionfacts.org/video/vegetarians-versus-healthy-omnivores/ http://nutritionfacts.org/video/uprooting-the-leading-causes-of-death/ http://www.heartattackproof.com/ http://www.huffingtonpost.com/news/diet-and-nutrition http://www.huffingtonpost.com/2012/01/06/ornish-diet-heart-health-us-news_n_1188205.html http://archinte.jamanetwork.com/article.aspx?articleid=1697785#AuthorInformation http://www.ingentaconnect.com/content/ap/fc/1998/00000011/00000002/art00570 http://www.llu.edu/public-health/health/hypertension-white-calibration.page http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114510/ http://www.raw-food-health.net/CureForImpotence.html http://rense.com/general35/av.htm http://www.sciencedaily.com/releases/2011/04/110411121539.htm http://archinte.jamanetwork.com/article.aspx?articleid=1134845 Meat and cancer: http://www.drmcdougall.com/health/education/health-science/common-health-problems/osteoporosis/ http://www.huffingtonpost.com/kathy-freston/vegan-diet-cancer_b_2250052.html (read comments) http://thorax.bmj.com/content/68/4/351 http://www.ornishspectrum.com/wp-content/uploads/8369.full_.pdf http://www.pcrm.org/health/cancer-resources/diet-cancer/facts/meat-consumption-and-cancer-risk http://pcrm.org//search/?cid=1010 http://www.nejm.org/doi/full/10.1056/NEJMoa1109400?query=featured_home& http://www.ornishspectrum.com/wp-content/uploads/A-Very-Low-Fat-Vegan-Diet-Increases.pdf http://cancerpreventionresearch.aacrjournals.org/content/early/2011/09/15/1940-6207.CAPR-11-0354.short#aff-2 http://www.naturalnews.com/025957_meat_eating_cancer.html# http://www.ncbi.nlm.nih.gov/pubmed/1140864?dopt=Abstract http://www.ncbi.nlm.nih.gov/pubmed/19279082 http://www.ncbi.nlm.nih.gov/pubmed/23169929 http://www.ncbi.nlm.nih.gov/pubmed/16094059 http://www.ncbi.nlm.nih.gov/pubmed/16965238 http://www.ncbi.nlm.nih.gov/pubmed/165553 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2374537/pdf/83-6691152a.pdf http://nutritionfacts.org/video/the-answer-to-the-pritikin-puzzle/ http://nutritionfacts.org/video/prostate-versus-a-plant-based-diet/ http://nutritionfacts.org/video/igf-1-as-one-stop-cancer-shop/ http://nutritionfacts.org/video/protein-intake-and-igf-1-production/ http://nutritionfacts.org/video/how-plant-based-to-lower-igf-1/ http://nutritionfacts.org/video/developing-an-ex-vivo-cancer-proliferation-bioassay/ Meat and diabetes: http://www.veganhealth.org/articles/diabetestwo Meat and osteoporosis: http://news.cornell.edu/stories/1996/11/eating-less-meat-may-help-reduce-osteoporosis-risk Meat and arthritis: http://arthritis-research.com/content/9/1/R16 Meat and Alzheimers: http://www.pcrm.org/health/health-topics/diet-and-alzheimers-disease http://www.weebly.com/uploads/5/0/4/6/5046867/alzheimers.pdf Eggs: http://www.nejm.org/doi/full/10.1056/NEJMoa1109400?query=featured_home Dairy: Dairy & cancer: http://news.harvard.edu/gazette/2006/12.07/11-dairy.html http://www.biomedcentral.com/content/pdf/1475-2891-6-28.pdf http://ajcn.nutrition.org/content/86/6/1722.abstract http://ajcn.nutrition.org/content/80/5/1353 http://ajcn.nutrition.org/content/74/4/549.abstract http://www.ornishspectrum.com/wp-content/uploads/A-Very-Low-Fat-Vegan-Diet-Increases.pdf http://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2889%2990313-9/abstract http://www.eugeneveg.org/pdf/Articles/EismanCancerandFood%5B1%5D.pdf http://www.ncbi.nlm.nih.gov/pubmed/15069693?dopt=Abstract Dairy causes infant apnea and crib death: http://nutritionfacts.org/2012/06/21/cows-milk-casomorphin-crib-death-and-autism/ http://www.ncbi.nlm.nih.gov/pubmed/21478761 Dairy and autism: http://www.ncbi.nlm.nih.gov/pubmed/19576256 http://nutritionfacts.org/video/cows-milk-casomorphin-and-autism/ Dairy and osteoporosis: http://pcrm.org//health/health-topics/preventing-and-reversing-osteoporosis http://archpedi.jamanetwork.com/article.aspx?articleID=1704826 Dairy and diabetes: http://www.health.thesfile.com/children/the-power-of-nutrition-children/childhood-illnesses-prevention/children-and-diabetes/ Dairy and athsma: http://www.naturalnews.com/010443_cows_milk_asthma.html Dairy and Crohn's disease: http://umm.edu/health/medical/altmed/condition/crohns-disease Dairy and other illnesses: http://www.everydayliving.com/archives/myth_about_milk.htm http://www.pcrm.org/good-medicine/2012/autumn2012/got-truth-the-dairy-industrys-junk-science http://www.pcrm.org/health/diets/vegdiets/health-concerns-about-dairy-products http://nutritionfacts.org/video/protein-intake-and-igf-1-production/ http://www.all-creatures.org/fact/fact-20080511.pdf http://www.ncbi.nlm.nih.gov/pubmed/15692464 http://www.mayoclinic.com/health/milk-allergy/DS01008/DSECTION=symptoms http://drpingel.wordpress.com/2011/01/17/the-link-between-dairy-allergies-chronic-ear-infections-and-asthma/ Fish: http://www.nealhendrickson.com/McDougall/030200pufishisnothealthfood.htm (Read the next 2 in order) http://www.fatsecret.com/calories-nutrition/food/fish/cholesterol http://www.fatsecret.com/calories-nutrition/food/hot-dog/cholesterol Other info on diabetes: http://spectrum.diabetesjournals.org/content/18/2/121.full http://www.cnn.com/2013/05/23/health/time-marijuana-diabetes/index.html Vegan diet reverses heart disease: http://www.livestrong.com/article/424060-vegetarian-diet-to-reverse-heart-disease/ http://www.pcrm.org/search/?cid=2260 Vegan strength: http://www.veganstrength.org/ http://adaptt.org/athletes.html Vegan diet: http://www.vrg.org/nutrition/protein.php Understanding the B12 myth: http://www.vibrancyuk.com/B12.html http://drmcdougall.com//misc/2007nl/nov/b12.htm http://www.naturalnews.com/029531_vitamin_B12_vegan.html http://libaware.economads.com/b12issue.php http://www.veganhealth.org/articles/vitaminb12 http://www.healthpromoting.com/learning-center/articles/vitamin-b12-recommendations-vegans http://nutritionfacts.org/2011/08/25/vegan-b12-deficiency-putting-it-into-perspective/ http://veganarch.blogspot.com/2008/02/more-on-nutrition.html http://www.veganhealth.org/b12/plant http://www.pamrotella.com/health/b12.html http://www.veganforum.com/forums/forumdisplay.php?22-B12-in-plants http://www.veganhealth.org/b12/vegansources http://www.beyondveg.com/billings-t/comp-anat/comp-anat-appx5.shtml http://www.tcolincampbell.org/courses-resources/article/b12-breakthrough-missing-nutrient-found-in-plants/ Books: "Dying For A Hamburger: Modern Meat Processing and the Epidemic of Alzheimer's Disease": http://www.amazon.com/Dying-Hamburger-Processing-Epidemic-Alzheimers/dp/031234015X "Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure Paperback" by Caldwell B. Esselstyn Jr.: http://www.amazon.com/gp/product/1583333002?ie=UTF8&tag=vegancom&linkCode=as2&camp=1789&creative=390957&creativeASIN=1583333002 "The 80/10/10 Diet" - Dr. Douglas N. Graham: http://www.amazon.com/The-80-10-Diet/dp/1893831248/ref=sr_1_1?ie=UTF8&qid=1387740780&sr=8-1&keywords=the+80%2F10%2F10+diet "The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health" by T. Colin Campbell, PhD: http://www.amazon.com/gp/product/1932100660?ie=UTF8&tag=vegancom&linkCode=as2&camp=1789&creative=390957&creativeASIN=1932100660 These links and tons more: https://www.facebook.com/squeezeplay/posts/10201294713023049

A cheat day now and again can "wake"up  the  the metabolism and burn more fat, certainly i have found with my weight loss clients,  if they reach a point where they are not losing but still following a high protein diet a "blow out" day has a significant effect on fat loss during the following 7 to 10 days

Cheat days are a bad idea for so many reasons, I'm not sure where to start. A good diet is made up of healthy, wholesome foods. Rather than a cheat day, why not just cook something different once a week to add a bit of spice or variety to your diet? Find a good recipe and have something you haven't tried before. Think of it this way. You've quit smoking and someone suggests it might be a good idea to allow yourself to smoke one day a week or even once a month. I don't think anyone in their right mind would think this is a good idea. Fast food, processed foods and smoking are all bad for you. Once you've quit the habit, stay away from it.

For me a cheat day is all about going to a function where the meal is inconsistent with my diet. I don't make a big deal and I don't forgo food. I pick and choose as best I can and cheat a little when there are just not many viable options to choose from. When I cheat I attempt to minimize the Oreos and chips but will indulge in a serving of whole wheat bread or brown rice. Yes, I can almost always see it on the scales the next day, but it stays not long. BTW, if you are leveling out on a low-carb diet, try restricting your fat a little bit. That will usually get you off the plateau. Also, remember that low-carb should never be no-carb. Sweet potatoes and legumes, in moderation, are the perfect carbs for a low-carb diet. Just remember to soak the legumes overnight to reduce phylates.

Not really a big deal in the long run. A cheat day will only thrill in the first few weeks of 'cheating' when you stuff yourself like there's no tomorrow. But once you're get used to everything, everything will be the same, and you'll learn to pick healthier choices even on cheat day.   But you can actually do away with 'fasting' if you know what to eat. You can also try diet fat loss supplements to make things a lot easier for you. If this interests you, http://bodyrock101.wordpress.com/2014/02/03/simple-things-you-can-do-to-lose-weight/ and what it can do. You can find a lot of answers about it online.

A cheat day is good to incorporate regularly.  It is sort of a reward for being disciplined the rest of the week.  I know many diets would say all or none.  But my experience has shown you will remain more committed for longer periods of time if you give yourself an off day.  It is not what you do once a week that will get you, it is what you do regularly that will hurt you.  Avoid extremes.  Balance is key here. http://www.antiaging-advisor.com/raw-food-health.html

Hey,First things first, how disciplined are you? If you know how to get back on track ASAP, maybe.I cheat every now and then only to cycle out of ketosis. Also because I train very hard lifting weights, sometimes fasted, sometimes in ketosis. I do not let these cheat days derail me however. I use them to my advantage, and they are few and far between.Charles Polloquin says it best, an athlete must deserve carbs. Sub 10% body fat before you start going over 50 grams of net carbs a day. I must agree there. I am not an athlete!Get yourself close to your goal weight or at your goal weight and then start looking to replen carb stores.Tim Ferriss’ diet works because it appeals to the idea that you can have a cheat day once a week and have something to look forward to, not so Draconian…, but he certainly wasn’t taking into account morbidly obese people who really need to control there cravings and insulin for a good while before considering a cheat day.Insulin resistance is the reason for most morbid obesity these days. The aim is o get insulin rock bottom all the time. This is only achieved by limiting carbs to under 25 grams net per day - leafy greens practically, with a moderate amount of protein and lots of good healthy fats!I can be got here if you want any help or to chat http://alanmyburgh.com/contact/CheersAl

Just a comment on the chest day weight gain. We all have glycogen (aka animal starch) in our muscles. The body uses it as a rapid source of glucose when needed. When you are on any sort of serious diet this is the first thing that gets used up (2-3lb) and the first to go back on when you start eating again. It's not a big deal, but just be aware that the first couple of pounds you lose on an Atkins or starvation type diet is glycogen not fat.