Me and my natural instinct: Cheat day or "Junk Food Account"?
Well I have been doing the "Cheat Day" for a while now and I´m not sure, whether I´m going to keep this up. Even though I´m not the type of person who tends to binge and I could keep the calorie intake on my Cheat Days in check (cannot eat more than 2.500 kcal! It´s Cheat Day not p*ke day!), I tended to eat more sweets than I wanted to. The thing is this: On Cheat Days, I may have eaten one or two extra ice creams, just "because today it´s allowed and otherwise I have to wait a whole week until I get an ice cream". Does this make sense? To me not really. I do not want to eat an ice cream, just because "today, this is my chance, otherwise I wait another week".
This is actually a natural survival instinct!
Another problem was having severe cravings during non-cheat days. I would have been happy with just one bar of chocolate, one small slice of cake, a small portion of cookies or one ice cream. But no, I had to wait until Saturday and then ate everything, which was forbidden on non-cheat-days. Yesterday, for example, I mainly ate just sweets. This doesn´t really make sense, does it?
So, I figured, it´s better to have a so-called "Junk Food Account". What does that mean? Well, usually, 80 to 90 % of our diet should consist of healthy, natural, home-cooked foods, 10-20 % can be junk...whatever. Yes, I call some foods indeed "junk", because if we´re honest: We do not really need them and they are not really good for us, right? I´m speaking of highly processed foods: fast-food, convenience-food, sweets and such.
As I eat about 2.000 kcal in average per day, at the moment even a bit less, because I want to loose body fat, that will be about 12.000 to 14.000 calories per week. Of those weekly calorie intake, I figured, I could make myself a "Cheat Account" of 2.000 kcal/week. This means: 2.000 of those 12.000-14.000 calories can come from "junk foods". No matter, when I eat those foods, no matter what (sweets, convenience stuff, etc., but for me it´s mostly sweets
), as long as I don´t exceed the 2.000 calories per week, it´s up to me.
I still can save all the calories for a "Cheat Day" or I may have one small portion of sweets every day, or every other day, or I may "cheat" twice a week: It´s up to me! So, I don´t have to suffer severe cravings during non-cheat days and can allow myself a small portion of "junk food" once in a while, whenever the cravings get really bad.