by Melissa Matthews, Chris Mohr, Ph.D., R.D.

Naturally, you want to treat yourself after eating great and workout out all week. That's where cheat days come in. Some experts think <a href="https://www.menshealth.com/weight-loss/a19536396/eat-unhealthy-foods-lose-weight/" id="6a1bc543-a1e3-364e-a2cd-979ea8755c14"> cheat days are totally necessary to maintain your sanity </a> . Others think theyre a recipe for disaster, leading you to overeat to the point that it actually hurts your weight loss and fitness goals.

The term "cheat" itself has negative connotations. The idea is that you're "good" if you eat clean, or "bad" if you cheat. This psychological barrier can be harder to overcome than the physical barrier of making small changes to your diet, which is why some people steer clear of cheat days completely.

So whats the deal? Are cheat days harmlessor do they completely negate the hours of sweat youve poured into the gym?

Heres what cheat days really do to your body and the best way to approach one if you want to indulge.

The idea of a cheat day has been around for decades. First, you eat clean for six days, meaning you stick to your diet. <a href="https://www.menshealth.com/weight-loss/a19540439/how-to-count-macronutrients-iifym-eating-plan/" id="5f84f23b-c76d-37e8-a93d-01ab904544e5"> Your macros and calories are in check </a> and anything that could be classified as junklike fast food, dessert, and processed snacksis off the table.

Then you let loose for the seventh day. This is where your Friday night beer-and-wings-showdown comes into play, because what's really the worst that could happen if you break the rules just once a week?

There's also a common misconception that cheat days can help boost your metabolism. The general concept: When you eat less, your metabolism slows down to conserve energy. When you eat more, it speeds up to digest and use that fuel. This, in theory, should allow you to stick to your strict diet for the remainder of your week.

The truth, though, isnt quite that cut and dry.

<h1> How Do Cheat Days Affect Your Body? </h1>

Ever what happens inside your body when it's overloaded with carbs, sugar, and fat?

"Nothing that scary, to be honest," says Abby Langer, R.D."

She explains that you pancreas will create more insulin to process high-sugar meals. Although you may feel bloated or have a stomach ache, you probably won't experience anything too severe.

That's because your body knows how to regulate itself, <a href="https://nyulangone.org/doctors/1710970702/lisa-ganjhu" id="c72edb5e-bd18-32a3-a6ac-586d42b62122"> according to Lisa Ganjhu, D.O. at NYU Langone </a> .

"The body has a great way of adapting to its needs," says Ganjhu. "If it requires more insulin, it produces more insulin. Its not going to break. It will take care of business."

Food will take longer to digest if you're consuming larger portions, which means those cheat meals will sit in your stomach longer. As a result, you'll probably experience more gas and bloating, says Ganjhu.

Some believe that the proverbial <a href="https://www.menshealth.com/nutrition/a19538067/diet-cheat-days-metabolism-boost/" id="5372228b-2596-3c10-a1eb-f1c04545017f"> cheat day improves metabolism </a> . The truth? It doesn't. Eating more to burn more isnt quite how things work. Your metabolism does increase after you eat, but if you binge on 1,000 calories worth of pizza or brownies, your metabolism doesnt ramp up to burn 1,500 calories to handle what you just consumed.

Plus, for some people, overeating can lead to other unhealthy habits. In a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3782097/pdf/nihms-511229.pdf" id="acc93146-bfe1-300a-a31e-7f65b58e573a"> study </a> published in the journal Obesity, researchers found that obesity prone individualsbased on personal and family weight historywho ate 1.4 times their estimated calorie needs were less likely to move throughout the day after overeating compared to those who were less prone to obesity. This lack of movement could put you at risk for weight gain, <a href="https://www.menshealth.com/health/g19541989/effects-of-sedentary-lifestyle/" id="d88608df-f699-3dae-aeff-514f9204c362"> and even harm your health overall </a> .

I never recommend cheat days, explains Jim White, R.D., owner of Jim White Fitness &amp; Nutrition in Virginia Beach. I have seen people indulge so much in one day that it ruins their weekly gains.

That being said, <a href="https://www.menshealth.com/weight-loss/a19548060/cheat-day-helps-you-lose-weight/" id="ecd5f7d6-ea83-3907-ac49-ca6788e98b31"> cheat days can have an upside </a> . Indulging occasionally has the potential to help some people stick to their diets, a <a href="http://www.sciencedirect.com/science/article/pii/S1057740815000443?via%3Dihub" id="67dfcc8a-b673-321e-a4ef-2769e335d352"> study </a> published in the Journal of Consumer Psychology suggests. The caveat: On their cheat day, the study participants still kept their <a href="https://www.menshealth.com/nutrition/a19546108/portion-size/" id="41c053cf-c7d6-3612-a23e-cbd0fe100d3f"> portions </a> in check, so they didnt stray from their weekly calorie goals. (For delicious meals that will help you reach your fitness goals, check out the <a href="https://offers.rodale.com/offer/601311?keycode=261009&amp;rdl_source=menshealth.com&amp;rdl_medium=textlink&amp;rdl_campaign=HowCheatDaysAffectYourBody&amp;rdl_content=049200&amp;rdl_term=Nutrition" id="8f6a13b5-22e7-3079-a522-2c19a736a6e3"> Metashred Diet </a> from Men's Health.)

<h1> The Best Way to Approach Cheat Days </h1>

While the single-day binge can be helpful for some people, occasionally indulging in smaller portions of your favorite foods may be more sustainable for the long haul. That way, you can treat yourself a few times a week, rather than carving out an entire day to eat and feel like crap. Because lets be real: while the idea of sitting down and slamming an entire pizza may sound appealing, the feeling of fullness after you chow down isnt.

Loosen up the reins a few times each week for some indulgent foods, suggests White. By allowing a couple smaller indulgences you give yourself a break from normal dieting without sabotaging your results.

Langer doesn't believe in cheat meals because they have a negative connotation psychologically. "Have you ever heard the word 'cheat' in a good context?," she asks. Instead, aim to have treats comprise 10 to 20 percent of your daily calories. So if you're an average active guy who needs roughly 2,800 calories a day, 280 to 560 of those can be reserved for your cheats two to three times per week. (Find out how many calories you need <a href="https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/" id="7626ae68-3417-3076-a198-3645b4d624e8"> here </a> .)

But what if those small treats are a slippery slope? If the idea of a small cookie, for example, puts you into a downward spiral of I ate one, so I should enjoy the entire sleeve then the weekly indulgence might be a better approach for you.

Either way, one meal or snack is never going to make or break your fat loss goals. You need to look at the big picture. Eating should be enjoyable and not so rigid that every morsel of food that crosses your lips is weighed, measured, and counted. If youre considering an entire cheat day, its likely that the rest of your diet is a bit too restrictive in the first place.

Even the most disciplined dieters can't live on vegetable and protein without indulging. Case in point: The Rock is notorious for his sushi Sundays. Terry Crews told Men's Health he downs apple fritters, pizza, mac and cheese and cobbler on his cheat days.

How Cheat Days Affect Your Body, According to Experts

So what makes the perfect pre-workout bite?

"Theres just not an easy answer," says Sharon Collison, R.D. at the University of Delaware who is board certified in sports dietetics.

That's because the right snack depends on a variety of factors including type and intensity of training, goals, timing of your impending workout, and individual tolerance. In fact, some people may not even need a snack.

But there are a few things to keep in mind when determining when and what to eat before you hit the weight room. Here are four things to consider, plus easy snack ideas that you can grab before training. Combine them with some water to help replace the fluids you lose while you sweat.

You'll want to avoid foods that are super high in fat or fiber because they could make you feel sick, says Collison.

"Fat and fiber take longer to digest, so its just not comfortable in the gut," says Collison. "The closer it is to exercise the more you just want carbohydrates."

Eating carbs before an endurance workout has been shown to improve performance, according to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042570/" id="22c5ddaa-60d6-35a2-a8e6-9c248b1c14ee"> review </a> published in the journal Nutrients. Thats because when youre grinding it out in the gym, your body requires a lot of energy, which primarily stems from <a href="https://www.menshealth.com/nutrition/a19517235/eating-the-right-kind-of-carbs/" id="9d596cb9-5795-33a2-a801-3ab5c75878e7"> carbohydrates </a> , while <a href="https://www.menshealth.com/fitness/a19540593/ultimate-guide-to-protein-supplements/" id="6954ad22-5466-3476-a314-c2543c4c0bbf"> protein </a> helps keep your muscles from breaking down, so it's important to get that balance right.

"I think its most important to have a well-balanced meal within 3-4 hours of a workout that is at least of moderate intensity," says Collison. "And then depending on hunger and/or how long the workout is, a pre-workout snack may be beneficial."

If you do snack, you'll want to give your body enough time to process all those nutrients before your sweat session. When youre exercising hard, your blood moves to your muscles, meaning less of it will travel to the organs digesting your food. This can cause an upset stomach or even decrease your performance if you dont time things right.

When you pair carbs with high amounts of protein, <a href="https://www.menshealth.com/nutrition/a19536945/truth-about-fiber/" id="31b153a7-c8d0-3890-ad0a-e341ffb5acb5"> fiber </a> , or fats, the digestion process takes longer. That means you can eat more protein and fat if you allow yourself more time process all that food. Collison suggests a banana or crackers if you have less than an hour before the workout. If you have at least 60 minutes, go ahead and add some cottage cheese.

Everyone needs a different amounts of food to feel satisfied, but Collison says it's generally safe to go by the following rules:

<ul><li> Eat one gram of carbohydrate per kilogram in body weight one hour before working out. </li><li> Eat two grams of carbohydrate per kilogram in body weight two hours before working out. </li><li> Eat three grams of carbohydrate per kilogram in body weight three hours before working out. </li></ul>

<h1> A snack isn't always necessary </h1>

Not everyone needs to snack, says Collison. "The purpose of a snack is to keep you from starving from the next meal," she says. As long as you ate a well-balanced meal several hours prior to working out, you will probably be fine. If you're trying to lose weight, skipping a snack may be beneficialas long as you're not hungry, she says.

<h1> Snack suggestions if you have less than 60 minutes pre-workout: </h1>

<ul><li> Banana with peanut butter </li><li> Cereal and milk </li><li> Packet of oatmeal made with milk : Collison says you can add raisins, chocolate chips, and fruit, but keep protein to a minimum. </li><li> Chocolate milk and banana </li><li> Chocolate milk and granola bar </li></ul>

<h1> Snack suggestions if you have more than 60-minutes pre-workout </h1>

Peanut butter banana honey sandwich: Spread 2 Tbsp of peanut butter on two slices of whole grain bread. Top with sliced banana and a drizzle of honey.

Fruit parfait: 1 cup of Greek yogurt, topped with 1 small <a href="https://www.menshealth.com/nutrition/g19539566/6-reasons-to-eat-nuts/" id="246459e4-7cbe-3bcf-abe3-bbcda3fce4f3"> handful of nuts </a> , and 1 cup of berries. This combo offers protein from the yogurt, healthy fats, along with loads of vitamins, minerals, and antioxidants.

Fruit smoothie: Blend this to maximize your performance:

<ul><li> 1 scoop chocolate whey protein ( <a href="https://www.amazon.com/gp/product/B0013OXOKU/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B0013OXOKU&amp;ascsubtag=%5BASIN%7CB0013OXOKU%5Bnid%7C2333291%5Bvid%7C2529321%5Bbrand%7CMH%5Butm%7C&amp;th=1">this one</a> tastes incredible and uses no artificial sweeteners) </li><li> 1 banana </li><li> 1 cup milk or water </li><li> 1 large handful spinach (trust me on this one) </li><li> 1 Tbsp peanut butter </li><li> Ice, depending on the consistency you like </li></ul>

Cinnamon banana overnight oats: Combine 1/2 cup whole oats with 1 cup <a href="http://www.amazon.com/gp/product/B01FUI2HHU/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B01FUI2HHU&amp;ascsubtag=%5BASIN%7CB01FUI2HHU%5Bnid%7C2333291%5Bvid%7C2528926%5Bbrand%7CMH%5Butm%7C" id="0abd65bc-65fd-3ded-af67-3a4eff179691"> high-protein milk </a> in a jar. Stash away in your fridge and let it soak overnight. Top with one sliced banana, 2 Tbsp of raisins, and cinnamon to taste.

1/2 Peanut butter and jelly sandwich with milk: Collison recommends Fairlife milk because it has more protein than regular cow's milk.

Cottage cheese: Add fresh or canned pineapple and whole grain crackers.

It's hard to perform your best at the gym or set a new PR when you're stomach is growling. However, f <a href="https://www.menshealth.com/nutrition/a19546508/best-post-workout-foods/" id="9e1d9746-7eb8-36c9-a85c-283812f835f6"> inding a good pre-workout snack </a> can be tricky. Eat too much and you'll feel sluggish; barely eat and <a href="https://www.menshealth.com/health/a26067002/hunger-anger-mood-hangry-feeling-cure/" id="be1a2fb9-c41e-37c9-a91e-229646d34358"> you'll be hangry </a> .

The Best Pre-Workout Snacks to Keep Going at the Gym

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by Melissa Matthews, Chris Mohr, Ph.D., R.D.

Articles written by the author

How Cheat Days Affect Your Body, According to Experts

The Best Pre-Workout Snacks to Keep Going at the Gym