Can You Have Cheat Days On Intermittent Fasting?

Just recently I took a family vacation to see in-laws out of town. Now because my particular family LOVES to make big meals when family is in town, this presents an interesting challenge because I do 16/8 intermittent fasting daily. It’s a lifestyle choice I have been doing for almost 2 ½ years now.

Since the meals seem to always get served outside of my eating window, it is technically a cheat meal day. Needless to say I enjoy every minute of them. I know, I know .. I’m a sinner.

Since I am in maintenance I tend to have cheat days more frequently than when I was losing weight which is not surprising.

You might be wondering if I can have a cheat meal day with intermittent fasting while staying consistent with the goal of losing weight, staying healthy.

In this article I am going to go into some of the mindset behind having a cheat meal, and how I do it being a 16/8 adherent of intermittent fasting.

What Is Intermittent Fasting?

I found a really good description of what intermittent fasting really is. “Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule”. HopkinsMedicalJournal

Now we know what intermittent fasting is and that’s not new, however it’s important to understand why you need to know the definition of intermittent fasting in relation to having a cheat meal day. The article goes on to say: “Many diets focus on what to eat, but intermittent fasting is all about when you eat.”

Cheat Days On Intermittent Fasting

1. What Is An Intermittent Fasting Cheat Day?

When I was losing 55 lb or so through intermittent fasting in the beginning. I was staying strict on my schedule with my eating window.

Only eating at specific periods throughout the day, and then I was finished after the 8 hrs was done. Simple right? Nope.

My former eating habits kept creeping back up making it very difficult for me to manage my hunger pangs. Several times I had to get a snack just to keep my sanity, and get some sleep.

As time moved on I got really good at managing my hunger pangs without snacking or breaking my fast. So you can definitely do this.

As I did the research for this article you are reading I remember thinking how many of these article writers actually do intermittent fasting. They make it sound so clean cut and deliberate, in the way a cheat meal day happens.

Anytime you eat a meal, or a snack outside of your 8 then you have SINNED and fallen prey to the evil cheat meal loving.

You will definitely find me there with you. Having a cheat meal is everything BUT strategically planned in my humble but accurate opinion. My cheat meals usually happen off the cuff, spur of the moment .

Holidays, when you see delicious meals you’ve not seen in months, family gatherings complete with barbecue and all the sides, outings with your new sweetheart.

You know what I’m talking about…right

2. Benefits of Cheat Meal Days

I stay within my target weight +/- 4 lbs at all times using intermittent fasting. Because I be damned if I go through having to lose 55 lbs again. That being said I knew that I had to switch it up from time to time if I was going to be able to stay on the 16/8 intermittent fasting diet.

When I chose to view being at a healthy, attractive weight as a lifestyle then things started to come better into focus for me.

You have to switch it up with intermittent fasting, what do I mean well.. I love snickers, peanut butter blizzards from Dairy Queen.

I would allow myself to eat one even though I was outside my 8 hour eating window, there you go I said it, and I loved every minute of it. Being too strict on yourself especially early on is why those who start any diet usually quit.

Honestly a real adherent to intermittent fasting as a lifestyle will automatically have cheat meal days, you can absolutely count on it. Planning will go straight out the window.

Sadly people really want to change for the better but their EATING HABITS prevent it.

3. Is It Ok To Have A Cheat Day While Intermittent Fasting?

Yes. I have cheat meal days all the time, and I have lost 55 lbs and have kept it off for 2 ½ years using the plain ole 16/8 intermittent fasting lifestyle diet.

However there is a best time to do everything. Usually when I know that a meal is going to be outside my eating window or I have done really well at watching my weight, I drop down in pounds by quite under my target weight.

1. Knowing that a meal is going to be later in the day, even beyond your eating window gives you the opportunity to plan ahead . I usually don’t eat at all early in the day or if I do it’s something very light. You can have a cheat meal day because your overall calorie intake suppresses any real weight gain.
2. I fast everyday 24/7 so it’s a lifestyle not a diet per se., along with fasting I work out at the local gym. So there are weeks where I may drop 5 lbs under my target weight. I celebrate the hard work with a nice delicious cheat meal day along with a small Dairy Queen blizzard.

4. Can a Cheat Day Make You Gain Weight?

You can have a regular week of intermittent fasting where you are following the eating schedule to the letter, and have net weight gain. I promise it will definitely piss you off, because you just know that when you get on that scale it’s gonna be good.

After I had lost about 20 lbs I had weeks where I started to move in the wrong direction.

My new work schedule had alot to do with the problem I later realized. So yes you can.

Truthfully it’s more like cheat “days” plural making you gain weight. Having a cheat day didn’t cause me any problems. You can definitely have net weight gain when having cheat days. That why having a weight scale is so beneficial when you are managing your weight

Conclusion and Closing Thoughts

While it’s great to be thinking ahead about what to do having a cheat day its more important to view intermittent fasting as a lifestyle change, something you do everyday that makes your life better by giving you a healthier, happier life while making look and feel awesome