Why Treat Days are great for You

 

Will cheat days ruin my diet?

Video taken from the channel: Sydney Health


 

Here’s Why You SHOULD Cheat On Your Diet (Cheat Meals For Weight Loss)

Video taken from the channel: Newbie Fitness Academy


 

How to have CHEAT DAYS on a DIET! ��⭐ Lose weight by eating MORE

Video taken from the channel: Jordan Camilla


 

Do Cheat Days Make You FAT?

Video taken from the channel: Elle Ip


 

ASK UNMC! Is it good to have one cheat day a week?

Video taken from the channel: UNMCEDU


 

Should You Have A Cheat Day?

Video taken from the channel: HIITBURN


 

Shawn Mendes Treat You Better

Video taken from the channel: Shawn Mendes


 

What to do AFTER the Cheat Day or Cheat Meal | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Here’s Why You SHOULD Cheat On Your Diet (Cheat Meals For Weight Loss)

Video taken from the channel: Newbie Fitness Academy


 

ASK UNMC! Is it good to have one cheat day a week?

Video taken from the channel: UNMCEDU


 

Why You SHOULD Take Diet Breaks | Cheat Days and Meals

Video taken from the channel: PictureFit


 

Cheat Day Weight Gain?! Why YOU Don’t Have To Worry!

Video taken from the channel: Holly T Baxter


 

Shawn Mendes Treat You Better

Video taken from the channel: Shawn Mendes


 

How To PROPERLY Use Cheat Meals To Lose Fat Faster (3 Science-Based Tips)

Video taken from the channel: Jeremy Ethier


Why Treat Days are Good For You Easing restrictions gives your mind a break. No one likes to be good all the time. And your willpower can only Treats could potentially boost your metabolism. Many experts encourage dieters to reduce calories by cutting back on You’ll be more mindful. Naturally, you want to treat yourself after eating great and workout out all week. That’s where cheat days come in. Some experts think cheat days are totally necessary to maintain your sanity. You sweat when you exercise, have a fever, or are anxious.

Sweating is how your body cools itself. When your internal temperature rises, your sweat glands release water to. Consuming dates is good for diabetics because date fruit extract helps to protect against nerve damage (diabetic neuropathy). Diabetic neuropathy is a complication of diabetes causing damage to the peripheral nerves. The symptoms of peripheral neuropathy include pain and numbness or weakness in the hands, feet, and the extremities.

Steam inhalation is one of the most widely used home remedies to soothe and open the nasal passages and get relief from the symptoms of a cold. You should see an improvement in your symptoms within two days. If you don’t, call your doctor. Your diarrhea may be caused by bacteria, a virus, or another cause. Because you have less total fluid in your blood vessels, like a garden hose that’s not turned on all the way, the pressure inside will be lower.

This also makes it easier for your heart to pump. Like most fruits and vegetables, jalapeño peppers are a good source of fiber. One pepper provides 2% of the RDI for a person consuming 2,000 calories per day. One pepper provides 2% of. A fever is a common sign of illness, but that’s not necessarily a bad thing. In fact, fevers seem to play a key role in fighting infections.

So should you treat a fever or let the fever run its course? Here’s help making the call. Diarrhea is loose and watery stool during a bowel movement. It’s said that you “have diarrhea” when it happens more than three times in a day.

Learn more about the causes, symptoms, and.

List of related literature:

It’s always nice to feel that balance when we have had a good day and can rest assured that enjoying a treat is a guilt-free snack.

“Reshaping it All: Motivation for Physical and Spiritual Fitness” by Candace Cameron-Bure, Darlene Schacht
from Reshaping it All: Motivation for Physical and Spiritual Fitness
by Candace Cameron-Bure, Darlene Schacht
B&H Publishing Group, 2011

For many dieters, it works to have the rule “One treat a day and no treats while I’m at the office” or “No treats in the office except Friday after lunch.”

“The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good” by Judith S. Beck, Deborah Beck Busis
from The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good
by Judith S. Beck, Deborah Beck Busis
Hay House, 2015

Treats are the rewards and gifts you give yourself.

“A Manager's Guide to Self Development” by Mike Pedler
from A Manager’s Guide to Self Development
by Mike Pedler
McGraw-Hill Education, 2013

However, once a week on the same day and at a specific time, they would have a treat, which could be ice cream or anything else she might be craving at that time.

“Cutting the Ties that Bind” by Phyllis Krystal
from Cutting the Ties that Bind
by Phyllis Krystal
Red Wheel/Weiser, 1995

Occasional excesses (“treats”) for birthdays and

“Nelson Textbook of Pediatrics, 2-Volume Set” by Robert M. Kliegman, MD, Bonita M.D. Stanton, MD, Joseph St. Geme, MD, Nina F Schor, MD, PhD
from Nelson Textbook of Pediatrics, 2-Volume Set
by Robert M. Kliegman, MD, Bonita M.D. Stanton, MD, et. al.
Elsevier Health Sciences, 2015

Snacks, treats, and therapeutic diets do not require nutritional statements

“Mosby's Comprehensive Review for Veterinary Technicians E-Book” by Monica M. Tighe, Marg Brown
from Mosby’s Comprehensive Review for Veterinary Technicians E-Book
by Monica M. Tighe, Marg Brown
Elsevier Health Sciences, 2007

Having fun, giving ourselves treats, makes it more likely that we will do those other worthwhile and important tasks because we will have more energy, strength, and resilience.

“Managing Your Mind: The Mental Fitness Guide” by Gillian Butler, Tony Hope, R. A. Hope
from Managing Your Mind: The Mental Fitness Guide
by Gillian Butler, Tony Hope, R. A. Hope
Oxford University Press, 1995

A weekend off is a greater reward than a chocolate bar.

“Surviving and Thriving in Postgraduate Research” by Ray Cooksey, Gael McDonald
from Surviving and Thriving in Postgraduate Research
by Ray Cooksey, Gael McDonald
Springer Singapore, 2019

Like the biscuit you give the dog, rewards are the motivators that help keep you happily performing your tricks at work.

“Now What?: The Young Person's Guide to Choosing the Perfect Career” by Nicholas Lore
from Now What?: The Young Person’s Guide to Choosing the Perfect Career
by Nicholas Lore
Touchstone, 2008

This, coupled with a stress-filled day, can create the urge for sweets all day long.

“Managing Stress: Principles and Strategies for Health and Well-Being” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Well-Being
by Brian Luke Seaward
Jones & Bartlett Learning, LLC, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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129 comments

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  • At the moment I am full of food because I have my cheatday and I feel tired. I just was curious of there are Videos of people feeling the Same and now thete is this guy screaming all the time…Pause…way too loud, especially when you feel destroyed and tired by all the food

  • i once wrote about my friend who is an alcoholic in another of your videos where u speak about the same topic lol, saying that “now he has stopped drinking alcohol because he has sick fatty liver and now he only drinks during his cheat day too, God bless cheat days, they dont mess up ur liver or fat burning hormones” lol, obviously i was being sarcastic.

    But now being serious, taking a break is a great advice for those people with health problems like diabetes, fatty liver, hypertension, alcoholism, drug addicts, married people, or just Obese people who are the mayority of USA people; so cheating once in a while cannot be bad, they ALL need a Break, Man!!!

    Well, at least for those humans who have poor will power, because if they are Sad, stressed, or crave for junk food that hard, they may start making cortisol without even noticing and they just stop losing weight, so by refeeding their adiction (like sugar-based food which is 90% of all things that surround us, or doing drugs or alcohol or cheating, etc) they can feel good again for a week or two, and then start all over again in the never ending process of getting Healthy (not thin necessarily).

  • That moment when your maintenance calories are around 3000 kcal, so I can indulge myself with a couple shawarmas without that heavy weight on my consciousness.

  • the way i go about cheat days is to fast the next day, which basically cuts the previous days calories in half. Also i start my cheat day after 3 pm to keep up with my IF schedule.

  • I would love to see a video that explains how to prep, to meal prep. How to sit down and find recipes, how to plan the recipes for the week. The step BEFORE you actually meal prep. Thanks! I love your videos! Very clear, informative, and make sense to me.

  • Lyrics
    I won’t lie to you
    I know he’s just not right for you
    And you can tell me if I’m off
    But I see it on your face
    When you say that he’s the one that you want
    And you’re spending all your time
    In this wrong situation
    And anytime you want it to stop
    I know I can treat you better
    Than he can
    And any girl like you deserves a gentleman
    Tell me why are we wasting time
    On all your wasted cryin’
    When you should be with me instead
    I know I can treat you better
    Better than he can
    I’ll stop time for you
    The second you say you’d like me to
    I just wanna give you the loving that you’re missing
    Baby, just to wake up with you
    Would be everything I need and this could be so different
    Tell me what you want to do
    ‘Cause I know I can treat you better
    Than he can
    And any girl like you deserves a gentleman
    Tell me why are we wasting time
    On all your wasted cryin’
    When you should be with me instead
    I know I can treat you better
    Better than he can
    Better than he can
    Give me a sign
    Take my hand, we’ll be fine
    Promise I won’t let you down
    Just know that you don’t
    Have to do this alone
    Promise I’ll never let you down
    ‘Cause I know I can treat you better
    Than he can
    And any girl like you deserves a gentleman
    Tell me why are we wasting time
    On all your wasted cryin’
    When you should be with me instead
    I know I can treat you better
    Better than he can (can, oh)
    Better than he can
    Better than he can

  • i had lost 9 kilos,i was eating 1500 calories per day,i decided to eat 3500 calories on one day like cheat day and i gained 3 kilos..i made 5 days to lose these 3 kilos,so guys,eat a cheat meal but not intake more than 2500 calories on that day

  • Your video made me realize the key factor that was hindering my progress and disrupting my adherence to my regiment!
    Thank You for making such informative video on the taboo subject ‘Cheat meal” AKA “Planned indulgence”!

  • alguien que hable español y que venga por sus dosis diaria de “TREAT YOU BETTER”, la amo gracias a esto que si es música he podido sobrevivir a esta pandemia

  • So would planning a cheat meal be of benefit then? And can someone please help explain how one would go about beginning intermittent fasting? Been thinking about doing it but not really sure where to start… Thanks!!

  • Yeah it sucks, my cheat meal was scheduled on my moms birthday we ate a lot but then the very next day my cousins bought food when they came to visit us. This was my first week and it just went down the drain but ive learned something

    1. Moderation is the key:A slice of cake taste the same as 10 slices of it. So eat 1 or 2 to satisfy your craving.

    2. Fitness is not a linear progress, its more like a stock market curve, you will do bad on few days but rise up and get back on track.

    3. Don’t stop:Just get back to your normal eating and workout habits and stick to it. Dont let few days hinder you from seeing the big picture.

    4. Each mistake is a learning opportunity but dont make it a habit

  • I think that “what the hell” mentality comes easier when there is no restriction of sugars in your diet. You mentioned eating high-carbs but forgot to mention that there is sugar in almost everything especially in America. These sugars are part of carbs behind the box.

  • I have a “treat meal” bi-weekly, just to maintain sanity. It works for me, may not for anybody else. If I had 24 hrs of cheating I could destroy 2 weeks worth of hard work very easily ��

  • I feel like the type diet can also be also a contributing factor on the effects of diet breaks. i.e someone doing a ketogenic diet will react different to a diet break than a person doing a low fat diet.

  • No, do not cheat on terms of eating sugar, carbs etc. If you’re going to “cheat” then do excess calories but still keep within the keto guidelines.

  • I used to have a cheatday per week. But i feel really tired after that day so I decide to have 2 cheat meals per week. Is it ok? Will it make me gain weight? Should I just keep 1 cheat day? TT ( sorry for my bad English writing) Thanks so much for your answer.

  • I don’ think you described that very well around the 5:00 mark…having a 2,500 calorie meal is NOT going to offset an entire week of calorie restriction UNLESS you go over by 2,500 calories. To use the example from the video; If your daily maintenance is 2,500 and your restriction is 2,000 and you ate nothing else that day and had a 2,500 cal meal, you would only be over by 500 calories that day which would only cancel out 1 day of calorie restriction…might be confusing to some without being specific

  • i go super clean monday to saturday. i’d say about 1500 calories for those 6 days, then i got hard on sunday. its the only way i can keep sane and lose weight at the same time.

  • As someone with a bachelors degree in exercise science and nutrition, you have done an awesome job with this video bro. Scholarly articles to support your work and explained everything in a really easy to understand way! Honestly a really good video that i will be using for reference! Keep up the great work ��������

  • Would it make sense to have small cheat ‘snacks’ every day rather than one big one at the end of the week? Like a bagel or sandwich for dinner or before bed

  • I just allow myself one cheat a week. Could be anything from chocolate to chips or fries but only if I really fancy it. Sometimes its 3 weeks before wanting to cheat!

  • i just had 4 pieces of pizza for a cheat meal after fasting 2 days and im having a panic attack lol. if i take even half a kg im gonna die.

  • if u wanna live longer…eat less….Don’t just blindly pursue muscles….nowadays people eat more than they are supposed to becoz of all these fitness and bodybuilding videos..

  • To all of the people who are alone in such a situation and don’t have a Shawn Mendes like person as in this clip. You all deserve one!

  • Cheats meals are complete BS. Highly promoted big big business. https://articles.mercola.com/sites/articles/archive/2008/02/05/a-single-meal-can-lead-to-good-or-bad-health.aspx

  • Hi Elle,
    I am so encouraged by your day off system. Saturday is my free day. This idea of having a cheat day is new to me and the psychology of it is really helping me. I just know that I wouldn’t be able to keep the commitment 6 days a week without a cheat day…. it’s very powerful. Thank you for this idea!

  • One point I want to make is the rock has kept himself in shape for years. A cheat day doesn’t affect him the same as an overweight person. Be careful if you are trying to lose weight. Just do your best the results are much more satisfying than overeating and feeling like shit afterwards. I’ve been there many times. Stay strong, you’ll know when you need some extra calories.

  • Brandon Carter says the exact opposite. 1 cheat meal is not going to set you back that much no matter what it is. You’ll gain water and a tiny bit of fat.

  • I’ve been fasting for 4 months or so and haven’t taken a break. I was wondering why I haven’t lost weight in a while and it leads me to think that my body is used to fasting, so should I take breaks and if so how many? Please comment back

  • anyone please subscribe to my channel
    1. there are are 10^22 stars in the observable universe
    2. there are 10^80 atoms in the observable universe
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    5. there are 10^15 ants on the entire planet earth
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    9. cutting a paper on a table in a blade with the least possible angle between table and blade will be faster than light
    10. the end of the humanity = 2040 ; reason = Robots…
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  • I take a diet break every sunday, no gym, no counting, it lets my brain relax, i let my self control go and im right back to it on mondays, im thinking of adding a fast day every first saturday of the month

  • Thank you so much. I am starting my 6th week dieting and I haven’t had a cheat meal and I don’t crave anything actually, so I thought that something is wrong and that I have to do it or something like that. But now I understand that I just need to listen to my body and when I crave something now I will know how to plan it without any damage to my process. Thank you!

  • Everything in moderation. If you spend the week busting your hump in the gym and eating good wholesome food then #treatyoself. I think people who adhere to strict diets with bland shitty food are nutjobs. Life is for living and you don’t get out or alive and in perfect condition. Its good for your soul and happiness to reward yourself for the effort you put in and is a motivating factor to push through and complete your goals knowing that while you are looking and feeling good there’s an additional prize at the end as well. So work hard and occasionally be naughty.

  • phone (warning):high volume with earphones can damage your ears
    Brain:Nooo don’t
    Shawn mendes:I can treat you better
    Me:okay

  • Gan ta to valo ki tu sawai..amer life valo loi..sobai amak use kora vai..ami sober kaga asi..jani na.amer matai use me laka asa naki����

  • Hele takhle to řeknu, i když mi skoro nikdo nebude rozumět (myslím jako že Čechů je poměrně málo) pokud tu holku miluješ a myslíš si, že budeš lepší, možná jo, tak to zřejmě ta holka nevidí, jak jsi super a je to na ní, kdo je pro ní ten pravý. Pokud je to co zpíváš pravda, ok, ale nenuť jí do toho, akorát jí od sebe oddálíš více. Chce to čas. Třeba to jednou pozná. Ale proč se kvůli tomu trápit. Rohlédni se… Určitě se najde někdo kdo by pro tebe zastavil čas.��☺ (vím, že to je jen videoklip) Dávám to jako radu, jelikož je hodně lidí, co se cítí stejně. A já jsem to byla také. Dávala jsem do toho všechno co jsem mohla, ale vyšlo to tak, že už se s tím klukem nebavím, jelikož se naštval, když jsem před ním začala říkat chyby jeho přítelkyně (nejsem tak hloupá, ale bohužel to slyšel, když jsem si o tom povídala s kamarádkou. Nedávejte do toho všechno co můžete. Všeho moc škodí. Říkám, třeba jednou uvidí jak prima jsi člověk. Chce to čas…��☺������

  • how do you incorporate calories burned during daily work out? I think it would be more helpful to include negative calories from daily exercise and put out the net calories.

  • OK I’m calling it my ” TREAT DAY ” now that’s not negative is it.???… I’m doing low carb all week and on Sunday I have my Treat Day…. Now I don’t mean binge day… Just perhaps some cake ��or chocolate..��. Or might even be a full roast dinner roast beef with all the trimmings..��. This my friends keeps me from giving up… And I loose WIEGHT.., ❤️

  • Really this song is addicted listen on your own risk ���������������������� Shawn Mendes you are so so so so so amazing ��������������

  • I advice everyone to go watch “What I have learned Why we are fat and hungry”. This knowledge Is going to help you stay satiated without overeating.

  • Respectfully disagree with the fasting after leading to problems comment. I have pigged out and ate well over 8 thousand calories and fasted the entire next day ( easily by the way ) and woke up the next morning feeling lean as ever and motivated to stay on track with diet. Just some personal experience ����

  • What I do is I go on a 2 week cut with a 300-500 deficit and then on my cheat day I start off with 6-8 hours incline walks on a treadmill( burns 500kcal per hour!!) and then eat about 6000kcal of everything I’m craving. 0% chance of cheating for me with this plan.

  • I don’t understand the concept of cheat day. I can fit some sweets every day in my calorie limit and I’m never starving, if anything, I usually have a hard time even reaching1600 kcal

  • I was on a vegan diet for 7 months and ended up being 318lbs. On my birthday I decided to have a cheat day, but it turned into 5 cheat days and I ended up being 345. Now I am here on this video
    I literally ran 3 miles before coming to this video. I never felt so disappointed in my life

  • A random kid:isn’t it from tik to-
    Me: So, you… YOU HAVE CHOSING DED RIGHT?
    the random kid: OK OK OK, this is not from tik tok
    Me: So that’s right

    When you realise that you sing this song loud at your bathroom

  • OK I’m calling it my ” TREAT DAY ” now that’s not negative is it.???… I’m doing low carb all week and on Sunday I have my Treat Day…. Now I don’t mean binge day… Just perhaps some cake ��or chocolate..��. Or might even be a full roast dinner roast beef with all the trimmings..��. This my friends keeps me from giving up… And I loose WIEGHT.., ❤️

  • This song and “Clover Cage Mirror Mirror” are two songs keeping me sane during these tough times. I just want to send love to everyone and let you guys know that things will get better. We are in this together..

  • This is SO helpful!! I’m usually really OCD about my macros and paranoid if I go over I’ll ruin everything. Finding out recently that I’m hypothyroid also really messed me up with nutrition and training. But this helps a lot; knowing if I go over one day it won’t be the end of my progress ��

  • I’m in an 800 calorie deficit and I had a cheat day on the sixth day of the week.I am pretty sure that what I ate DID NOT add to 6000 Calories,but I still panicked and threw up what I ate��

  • Thanks for this info! I’ve worried about this with eating more carbs on the weekend from my Birthday after I’ve been on a 8 week deficit but it’s true. Once back on regular macros everything goes back down. It’s just hard not to think it’s fat and worry when the scale goes up!

  • I’ve been on a diet since since May 1 by only trying to consume 1k calories (I lost 1.5kg by doing this) and just had a cheat day today and consumed about 1800 calories. I’ve actually been planning on having this cheat day for days now and I didn’t feel bad about it at all lol. I gained like 0.5kg but it’s fine. I’ll get on track again tomorrow and lose it again! (:

  • I take diet breaks quite often. I count the calories ALWAYS, but have actually consumed between 2,0003,000 calories for the day. Most days I keep to about 1200 calories. This has worked for me. I’ve lost 25 pounds20 to go.

  • I been on a low calorie diet for a week it feels like hell so maybe one more week of diet then do a 2 week break by the way lost 8 pounds

  • Taking a 1 week break now..to see if my wt will drop more by the time i see my dr in 4 mo and fit into my skinny capris…I read it changes your metabloism plateau..I gotta do somn…because in the last 4 mo..I only lost 2! Wel c

  • I was in a calorie deficit for weeks and my body fat percentage hit a plateau, I switched to maintenance calories and lost 1% body fat. My version of the break helped me get a little leaner

  • So good to see a fitness video that doesn’t feature some loon trying to find a flimsy excuse to take his t-shirt off on camera to show us DEM GAINS. Gets to the point quickly, well researched, no sunlight-occluding ego. Upvoted!

  • isn’t the fact that they never go above their calorie needs make the whole thing a bit useless since, essentially it will go back to the idea: eat whatever you want, just not too much? AKA calorie intake is our one and only god?

  • I think that diet breaks can be a healthy tool for those who are prone to binging. Allowing yourself to “binge” /cheat removes the guilt and may even help with mental well being in general which is in my opinion the most important part of anything in life anyway.
    But it’s highly individual and some might struggle too much with getting back on track.

  • I LOVE how you use the math in your videos because that’s literally what weight loss comes down to no matter whats going on in your body. I always track everything I eat, and if I go over my calories 200-300 and still exercise that day I still lose that week. When I eat a big cheat meal, I usually only eat one more time during the day cuz I’m so full anyway. I always make sure a cheat is something i REEAAALLY truly want, and not a whole bag of reese’s or pizza rolls lol. I want to eat something I really want so i still feel good afterward

  • thanks for this. really great explanation and really great insights. a diet that is too restrictive is a recipe for failure. be kind to yourself.

  • Healthiest places to eat on cheat days are subway, waba grill, and a burger from any place but a lettuce wrapped with no spread or fries or drink,

  • yeah but your eating protein brownies twice a day you dont need a cheat meal, what about someone who eats clean foods and doesnt use powders

  • Hi! I have a question. I’ve made my own “plan”. I run 3km and do 70 pushups with 10-15 pullups one day and the other I rest. Is that bad? Should I do a “bro split” or is this good. I dont want to be a bodybuilder. I just want to loose some fat (178cm 75kg) and look the part a bit. Thanks for any response <3

  • Thanks brother appreciate the info I usually come here for motivatin.. Been getting my macros together and with my training and my metabolism I could eat a dirty a day…I just eat accordingly within my 5 week 2200 calories per day cut

  • Here’s a thing happened to me due to this song:
    So i was sending this to my friend and accidentally sent this to my english teacher and the reply i got was unbelievable.
    She told me that sorry baby I’ve already have husband but if you wanna keep this low-key we can take this forward.����
    And i was shocked by this reply for weeks.

  • Be smart about it dudes, don’t eat any carbs for a week straight and then BAM whole fucking pizza, your body will process that shit in a couple mins.

  • If they diet for 2 weeks, a 2 week break will be less calories than what they were eating (before the diet). So during the break they are losing weight.

  • Hey i need some help i am 15 yeara old and i am going to the gym since like 2 weeks and since 1 week when i do some sort of sport like running i always get a painful feeling in the back of my head what can i do to stop it i cant train because of that problem

  • This is my first cheat day ever after a month and 2 weeks
    But the food I want to eat is all homemade
    And I did eat really really less for today

    Thank you so much for this video

  • My idea of cheating is eating 20 grams more chicken breast so I go over my normal calorie intake. I’ve only had one slice of pizza since last november. 12 inch size, not that monster that The Rock is eating.

  • Could you do a video on how to do a proper 2,000 calorie diet. Like explaining how many of those calories should be carbs, fat, protein, etc.

  • No! Dieting is fucking sweet. Without breaks. I personally enjoy not having food as a revard. I like to reward my self with a new head phone or a new tank top. But if it works for you dont change anything

  • I dunno, these studies don’t tell us much. Telling someone they can take a break from their diet isn’t a good idea. Sticking to a cheat meal every now and then is less likely to have someone abandon their diet if you ask me. And the study says nothing of someone trying to preserve lean mass and lose purely body fat.

  • Dude just screams at the camera while contradicting everything he says just seconds later and thinks noone will notice if he stays super loud and intense..”I’m so intense I must know what I’m talking about.” Lol. So apparently donuts and cake are not considered junk food and it’s not considered cheating if it’s during a eating competition. Haha. I don’t think I could get away with telling my wife that it wasn’t cheating cause I was just competing to see if I could sleep with more girls than my friend in a day. This guy is pretty hilarious.

  • Hey, I was pretty inactive before that, but I wasn’t fat, but skinny (underweight) I started Karate last month (two classes every week) should I go to the gym, or calisthenics to complement? If the answer is yes which one? (Sorry for bad English)

  • I essentially do this every week, where I follow a strict calorie restriction and macro goals monday to friday, but Saturday and Sunday I do not track my calorie and macro intakes. It helps me just enjoy the weekend while still getting the fat loss benefits.

  • why not, just eat 80-20% good-junk(if u love junk).. never get my weight up anymore..
    i even can do whole weeks of 100% good food…
    the more u think junk food is cheat food/break food, u will want it even more

  • So far I’ve been gaining muscle & losing fat by combining different tools I have. So far, I can imagine doing this forever, it’s sustainable & forgiving. Freeing even. ��

    I’ve been intuitively eating most of the time & eating all foods I crave. I take into account if it’s calorie dense & how I’ll genuinely feel after. Satisfied or over indulged. I eat a portion or make a lightened version of it, sometimes I will add extra veggies to bulk it up with nutrition. I crave a lot of healthy foods now that I’ve been anti-dieting, in a way.

    When I feel like my cravings are getting wild, I might count calories to get into perspective again. I normally do it for 2-4 weeks & naturally stop. I get too stressed out when I count everything, but the act of doing it short term makes me realize the amount of food I’m eating again & how full my stomach feels after eating certain foods.

    I also do combination workouts three days per week. I do a bit of stretching/ yoga to wake up, bodyweight movements like crunches or donkey kicks, I lift moderately heavy targeting most muscle groups, & finish it off with 5 to 15 minutes of elliptical.

    The combination idea to life in general has greatly impacted me! I was that yoyo dieter that gained everything I lost with a vengeance & tried literally every diet. None of them work long term for me except for this combination method to health & exercise. It’s a slow process but I’m happy to do it this way. I feel better mentally & physically than I have ever been now vs. the last 10 years of dieting unsuccessfully. ��

  • Great video dude! Good to have you back! 2 on and 2 off does sound way more palatable than an endless desert of dieting for weeks on end.

  • Well Everything is true but I feel like you always Lack something! Not to sound offensive or anything! You constantly state facts to keep it scientific but You need to give alternative tips to reduce the desire to eat junk food! There are still fields you haven’t covered yet even though you have been talking about Diets a lot!

  • im gonna eat a full pizza, a full tub of ice cream, 12 doughnuts and a full tub of Nutella and there aint nothing you can do to stop me:) life is for living and doing it one day a week is good. GO HARD

  • idk if this happens to anyone else, but when i eat tons of junk food like that, it makes me not wanna eat anything for the rest of the day and i feel sick/lethargic

  • would an OMAD before -> cheat day -> OMAD after strategy work as well when it comes to intermittent fasting planning for cheat days?

  • Can the same thing be said when it comes to bulking? As someone who struggles to continuously gain weight, does taking a break make a difference?

  • Great video man, what are your thoughts on the “slow carb” diet? (The one mentioned in the 4 hour body by Tim Ferris) it mentions something pretty similar but less extreme. One day a week you can eat whatever you want, how much you want. He says it peaks your metabolism so it doesn’t slow down due to starvation mode

  • After a once a week cheat day I will eat significantly less the next day. Not by choice but just because I eat so much on my cheat days that I am still full most of the next day.

  • Thank you Elle ���� I really love watching your small videos to help keep me on track. Even though I watched your full documentary and read the free material you sent me. I love to have a updated mind refresh. And just seeing you and how gracefully you look and explain how you transformed your body. It’s true testimony that if you stick to it it will work. Thank you again and well wishes to you and your family ❤️

  • genius explanation. this all makes sense, and helps me understand the science behind my useless cheat meals previously. Thanks bro.

  • As a big THANK YOU for your support Jon and I have decided for a limited time to give you a FREE E-book here https://elleip.com/ Hope this helps:)

  • I’m fucking desperate sincerely, I’m 5 months into a 1200-1300kcals daily diet balanced on protein, carbs and low fats and conceding myself only one 1600kcals day a month! Also doing 6 days a week exercises (mostly aerobics but i have lost only 4lbs/2,2 kgs and i have 21% fat mass.. I don’t know what i am doing wrong..

  • Sunday evening with family is a good time for that. Just don’t overload on sugars as that may knock you out of Ketosis for 2 days!..Eat other types of foods like pizza, tacos, lasagna, etc

  • would an OMAD before -> cheat day -> OMAD after strategy work as well when it comes to intermittent fasting planning for cheat days?

  • You can have keto alternatives. I have a small ChocZero (for example) almost everyday and I never feel like cheating with standard chocolate. It’s made with monk fruit sweetener and mct oil and all clean ingredients. I get it on amazon. You can get all kinds of keto versions of junk foods, and it’s guilt-free.

  • The reason people live these videos is because they can blame the lack of effort they put into their gym work and diets on genetics, these videos are watched by lazy fat people sitting at home eating chocolate looking for excuses.
    Guess what, these people don’t really eat the food, they take a bite or they throw it up! End of.

  • I would like to do a water fast for weight loss. I’ve ignored my health for a very long time and used to live by a see food and eat type of lifestyle but now I’m focusing on my health. Do u have any advice for a water fast?

  • Well explained and awesome vid, if I were to have a cheat meal, I will still do it the intermittent fasting way, but I remembered like about 4 months I did a week of 16:8 diet but I did it eating like if I wasn’t dieting at all, I lost a good amount of weight but I felt sick after

  • Now with the end of summer i lost 20 lbs almost fat since i started end of may now i got my 4 pack sadly not 8pack but it is enough for me this year now i will start to eat normal with family and friends so no more omad keto till 2020… 😉

  • Regardless of your fitness levels, if you speak in this manner (braggadocious, unnecessarily loud, simple-minded), you’ll absolutely be dismissed as a complete choad…. every time, by everyone.

  • A random kid:isn’t it from tik to-
    Me: So, you… YOU HAVE CHOSING DED RIGHT?
    the random kid: OK OK OK, this is not from tik tok
    Me: So that’s right

    When you realise that you sing this song loud at your bathroom

  • What works for me is OMAD, 7 days a week. Monday through Friday I have a low carb meal everyday and Saturday I have one thin crust pizza, and Sunday night is a no restrictions cheat meal.

  • That moment when the guy who says “treats” are for dogs in his vids actually says “I’ll have a treat with my family” lol

    I’m not dissing you Marc I love your videos I just thought that was funny

  • Just because you had a cheat meal it doesn’t mean everything will digest and absorb to your body. Usually, most of them goes out of the toilet.

  • Lol. Asking this guys about what he does after overeating is like asking Dionysus (a Greek god of partying and drinking) how he handles hangovers! Completely useless!

  • Just try intermittent fasting. Push your next meal after a cheat day as far back into the day as you can (try a 16-20 hour fast) and do a heavy weight low rep workout. Use those extra stored carbs as energy for your workout to push hard and lift heavy. Fasting will also help with insulin sensitivity and help burn off the stored sugar and carbs. Just my advice. Do whatever the FUCK you wanna do!

  • Sunday evening with family is a good time for that. Just don’t overload on sugars as that may knock you out of Ketosis for 2 days!..Eat other types of foods like pizza, tacos, lasagna, etc

  • alguien que hable español y que venga por sus dosis diaria de “TREAT YOU BETTER”, la amo gracias a esto que si es música he podido sobrevivir a esta pandemia

  • To all of the people who are alone in such a situation and don’t have a Shawn Mendes like person as in this clip. You all deserve one!

  • But The Rock doesn’t need to worry about the Cheat meals.
    The Rock probably has a caloric intake in the 2000 to 3000 range so the only actaul thing he is doing is that he is changing to tastier food.

  • Im having just one cheat meal a week on Sundays for lunch. And the rest of the week I don’t cheat AT ALL, and I am having pretty good results. The day after the cheat meal day (sunday) I don’t do anything special… like you said. I totally agree. Except for the fact that I NEED one cheat meal or I drive crazy

  • look guys its not that serious, enjoy your life. if u wanna eat pizza or ice cream one day then just fuckin do it u wont die. as for what u do the next day just like he said u do nothing

  • Cheat meals for these dopes is a plate full of Sarms and a rake of junk food because it doesn’t matter they can take a dump and lose fat on them

  • You can have keto alternatives. I have a small ChocZero (for example) almost everyday and I never feel like cheating with standard chocolate. It’s made with monk fruit sweetener and mct oil and all clean ingredients. I get it on amazon. You can get all kinds of keto versions of junk foods, and it’s guilt-free.

  • People really need to learn how to make healthy meals taste good…. I just bbqed some chicken and stuffed mushrooms with rice and peppers; Can eat it every day until I die

  • I will be back every year the next decade so I can see this again
    2020: ✔︎
    2021:
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  • I would like to do a water fast for weight loss. I’ve ignored my health for a very long time and used to live by a see food and eat type of lifestyle but now I’m focusing on my health. Do u have any advice for a water fast?

  • Thank you, Elle. How many calories do you allow yourself per cheat day when on the weight loss journey? Cause I technically can eat 10000 calories and bunch of cakes, pizza and so on. Is there a limit? Thanks

  • phone (warning):high volume with earphones can damage your ears
    Brain:Nooo don’t
    Shawn mendes:I can treat you better
    Me:okay

  • Loved the video! How do you work out your maintenance calories? There are so many different ‘online calculators’ it is difficult to know which one to use to work out my maintenance calories… Thank you:)

  • Hele takhle to řeknu, i když mi skoro nikdo nebude rozumět (myslím jako že Čechů je poměrně málo) pokud tu holku miluješ a myslíš si, že budeš lepší, možná jo, tak to zřejmě ta holka nevidí, jak jsi super a je to na ní, kdo je pro ní ten pravý. Pokud je to co zpíváš pravda, ok, ale nenuť jí do toho, akorát jí od sebe oddálíš více. Chce to čas. Třeba to jednou pozná. Ale proč se kvůli tomu trápit. Rohlédni se… Určitě se najde někdo kdo by pro tebe zastavil čas.��☺ (vím, že to je jen videoklip) Dávám to jako radu, jelikož je hodně lidí, co se cítí stejně. A já jsem to byla také. Dávala jsem do toho všechno co jsem mohla, ale vyšlo to tak, že už se s tím klukem nebavím, jelikož se naštval, když jsem před ním začala říkat chyby jeho přítelkyně (nejsem tak hloupá, ale bohužel to slyšel, když jsem si o tom povídala s kamarádkou. Nedávejte do toho všechno co můžete. Všeho moc škodí. Říkám, třeba jednou uvidí jak prima jsi člověk. Chce to čas…��☺������

  • Here’s a thing happened to me due to this song:
    So i was sending this to my friend and accidentally sent this to my english teacher and the reply i got was unbelievable.
    She told me that sorry baby I’ve already have husband but if you wanna keep this low-key we can take this forward.����
    And i was shocked by this reply for weeks.

  • love that you made a video on this topic!

    So far, this is the longest I’ve stayed on a diet because (surprise surprise) the world didn’t end when i ate a cheeseburger.

    I don’t have to lose a set amount of weight in a specific time, so cheat days are working to keep me sane ��

  • Can you do a video about protein shakes and Diabetes? Or if it’s a link to insulin resistance? Thank you very much.
    Love your channel.

  • anyone please subscribe to my channel
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  • I will be back every year the next decade so I can see this again
    2020: ✔︎
    2021:
    2022:
    2023:
    2024:
    2025:
    2026:
    2027:
    2028:
    2029:
    2030:
    2031:
    2032:
    2033:
    2034:
    2035:
    2036:
    2037:
    2038:
    2039:
    2040:

  • This song and “Clover Cage Mirror Mirror” are two songs keeping me sane during these tough times. I just want to send love to everyone and let you guys know that things will get better. We are in this together..

  • Thank you for this info that is helpful and educational unlike a former weight management person I used to follow telling me “cheat meal or a cheat day is the same thing as if someone were to cheat on there spouse”

  • I have a cheat day every month or so. I eat a healthy vegan diet but so I choose to have a limit of 2800 calories as a limit. I usually have about 1200 a day normally but if it’s a cheat day then i usually have around 2500 (I’ve never gone over 2600 but if i do it spent matter)

  • I have a “treat meal” bi-weekly, just to maintain sanity. It works for me, may not for anybody else. If I had 24 hrs of cheating I could destroy 2 weeks worth of hard work very easily ��

  • No, do not cheat on terms of eating sugar, carbs etc. If you’re going to “cheat” then do excess calories but still keep within the keto guidelines.