How to regulate cheat days?

To regulate cheat days effectively, consider these strategies based on advice from Tim Ferriss, discussed in an episode of the Huberman Lab:

1. Pre-Cheat Day Workout: Engage in a glycogen depletion workout before starting your cheat day. This can help minimize the impact of high-calorie intake 1.

2. Gradual Regulation: Start with unrestricted cheat days and then gradually reduce the indulgence. For instance, limit cheat day to just two meals or certain types of foods. This helps in adapting without feeling deprived 1.

3. Incorporate Fasting: Consider fasting or eating very lightly the day after a cheat day. This approach was beneficial for maintaining a balance and enhancing overall diet results 2.

4. Structured Flexibility: Use cheat days as a relief valve for cravings, allowing indulgence in a controlled manner once a week. This makes it easier to maintain dietary discipline on other days 3.

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5. Avoid Trigger Foods: Keep foods that might cause overeating (like nuts or snacks) out of sight, especially on non-cheat days, to avoid unintentional bingeing 3.

These tactics help manage and regulate cheat days in a way that balances enjoyment with dietary goals, reducing the negative impact while maintaining discipline.