Could that 'cheat day' be making YOU fat? Nutritionists say indulging on the weekend is wreaking havoc with our weightloss goals... and it's all down to psychology 

• A sudden increases in blood sugar and insulin causes strain on body
• Cheat days can cause unhealthy yo-yo dieting patterns
• Experts share tips for avoiding the pitfalls of cheat days 

By Bianca London for MailOnline

Published: 08:24 EST, 17 July 2015 | Updated: 08:53 EST, 17 July 2015

You have finally managed to embark on a weight loss journey to a new you and are feeling motivated and disciplined about your diet and your exercise plan.

You stick to it day in and day out and then read a blog about how it’s OK to reward yourself with a cheat day. It’s only a day, what harm could it do, right? Plus, you have been sweating like crazy at the gym, surely you deserve a 'reward'?

Having cheat days may make you feel less deprived whilst you are on your weight loss journey, but will they help you reach your goals or will they sabotage all the hard work you have put in so far? 

FEMAIL called on experts at thejaneplan.com, Nature’s Bets nutritionist Dr Sam Christie and Reebok Sports Club, Canary Wharf's Yazzy Phillips to share the eight cons of cheat days, how they could be wreaking havoc with your diet and how you can turn things around.

Having cheat days may make you feel less deprived whilst you are on your weight loss journey, but will they help you reach your goals or will they sabotage all the hard work you have put in so far? The experts believe the latter. Here, they share their views with FEMAIL

1. The name 'cheat day' is already a problem as it implies you are eating forbidden foods. Once you separate foods into 'good' and 'bad' categories, you are more likely to feel guilt and shame after consuming the 'bad' foods. This could potentially lead to you obsessing over your cheat day, overeating, and then trying to starve yourself the following day.

2. Some people who have cheat days may purposely overindulge too much or even binge on their favourite foods. They know their diet will be restricted again for the whole week, so they eat all their favourite meals and treats. If you are following a 1200kcal diet, and binge on around 5000kcal one day a week, you have sabotaged all your efforts. The calorie deficit you have created is now balanced again and you will not see any results on the scales.

3. It is unrealistic to be 100 per cent good every day. Cheat days lead us to put unnecessary pressure on ourselves, leaving us with the feeling of guilt when you let it slip and indulge in a treat. This creates an unhealthy relationship with food, instead of enforcing a varied and healthy routine diet. 

4. Many people give into temptation and decide to have a cheat treat or a cheat meal. If it is only the one, for example for a special occasion, that’s fine. However, many will think: ‘I’ve messed today up already by having that muffin, I may as well eat as much as I can today, and start fresh tomorrow!’ Funny that! If your phone falls on the floor and gets a slight crack, you don’t say ‘I’ll just throw it on the floor and completely break it’ do you?

Some people who have cheat days may purposely overindulge too much or even binge on their favourite foods. The calorie deficit you have created is now balanced again and you will not see any results on the scales

5. Cheat days can cause unhealthy yo-yo dieting patterns. You may find yourself in a vicious cycle of weeks, months or even years of losing weight and constantly gaining it back within short periods. More seriously, you may end up in a vicious starvation and binge cycle just like a feast and famine cycle!

What happens to our bodies due to these 'cheat' days has a massive impact on our bodies: with sudden increases in blood sugar and insulin

6. What happens to our bodies due to these 'cheat' days has a massive impact on our bodies: with sudden increases in blood sugar and insulin. You will end up craving even more simple carbs the next day. Your cheat day may end up becoming a cheat week or make you completely give up your diet plan.

7. Searching for, and then nailing the factors that give rise to the 'joy' of a new healthy eating regime is vital for long-term success, as this provides motivation and feel good hormones associated with happiness and success. 

Preparation is key, as in most things - so be prepared to put in some healthy recipe reading time and probably some culinary effort/ cupboard-clearing before you kick-off, so you know exactly what it is that's going to give you pleasure to eat each day. It could be a small bag of sweet potato chips with skins and sea salt or a saucer's-worth of kale crisps and sesame seeds to have on Fridays with a glass of wine. 

8. Eat the colours of the rainbow that includes fruit and vegetables and spread occasional treats throughout the week rather than having one blowout. And don’t forget to have protein with every meal such as fish, beans, pulses, meat, dairy and nuts, these will help you feel fuller for longer and help fight off the temptation to have naughty treats. 

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