What are cheat day strategies?

Tim Ferriss discusses various strategies for managing cheat days on a cyclical ketogenic diet, emphasizing the importance of engaging in a glycogen depletion workout before indulging to minimize negative impacts. Over time, cheat days can be adjusted according to personal needs and response, moving from excessive indulgence to more controlled, enjoyable cheats. Ferris also advocates for a gradual adjustment to cheat days, such as limiting to certain meals or specific times of the day. High protein and fiber intake are suggested to self-regulate food desires, reducing the likelihood of excessive overeating 1.

Dr. Andrew Huberman also shared his experiences with cheat days, which included fasting the day after to manage the effects of a cheat day, like gastric distress. This approach helped him to recover and return to his diet regimen by the following day. He also mentioned that once the habit of controlled eating was established, cheat days became more of a fun exception rather than a strict rule, allowing for flexibility in diet management 2.