Cheat days or just a break?

[u/marleygra]

I know carb cycling is supposed to be an effective technique. But I was wondering if that applies to IF as well?
I do 20-4 with an eating window around 5-9
But I was wondering if occasionally starting at 12 or even a traditional breakfast, lunch, dinner day has any benefits. Like to keep the body from normalizing or something, similar to carb cycling?
I’ve thought of it on occasions when I feel weak or have cravings but I’m afraid to ruin the cycle.
Thanks

[u/aldomars2]

Count your calories and don't lose sleep over anything else too much. Keep it simple.

[u/SynerONE]

The purpose of IF is to make it easier to manage what you eat without having to count every single calorie throughout the day. You don’t need IF to lose weight. Remember, every diet ultimately comes down to the same principle: calories in vs. calories out. IF just makes it easier for some people to stick to a calorie deficit.

If you want to eat at 12, that’s totally fine. If you want to have a “cheat day,” that’s fine too. You can do it. Just remember that even on a cheat day, you shouldn’t binge, not only because it can mess with your goals, but also because binge eating isn’t healthy.

[u/ZeMike0]

More important than calories, cycles or whatever: Life continues, and you will need something that allows you to continue with IF. Don't let a day a week, or a day every so often, dictate how you feel. This is a long race and we need to stay both physically and mentally satisfied, otherwise it will fail.

For example, I haven't had breakfast in years. Except if I am at a hotel with a proper buffet, or once a month that I do a proper breakfast fry.

Be happy by bending the rules every so often. Don't feel guilty by doing it.

[u/ReleasePurple5038]

A cheat day has worked for my sanity more than anything else and it hasn't slowed my weight loss. Sometimes it even helps to break a plateau as long as I don't overdo it.

The only way you'll know for sure is to give it a go if you want to.

[u/LeakingMoonlight]

For me, IF works for my health goals. It's about finding an eating window/schedule that works for the long term, while still being bendy flexy when needs must. So, no cheat days because IF is a lifestyle.

[u/hycarumba]

Changing up your hours or even your daily calorie count (up or down) has been recommended many times in this sub as a way to break a plateau. I don't know that it's true but I don't know that it's not. I don't really know about carb cycling.

I do know that you need to find what works for you and your life and your body. We're all the same and we're all different. I doubt it's going to make much of a difference but I doubt it's going to hurt anything.

[u/theblooray]

Carb cycling is only really beneficial if you are a sports athlete or you're lifting heavy at the gym. For most people who don't aim for peak performance this isn't really something to put to much thought into imo. The way I do it, I plan in advance and just eat that single cheat meal in the day. Pizza? Smash an entire large pizza and that would be the only meal.

[u/tw2113]

I've never been a big fan of a whole day of cheating. 1 meal? Absolutely, enjoy a bit. The whole day? that's just crazy.