What happens if I eat too much on cheat day?

The Cheat Day Hangover: Why You Feel So Bloated After Indulging

Cheat days. That glorious beacon of delicious freedom in a sea of dietary discipline. But what happens when the freedom fighter goes a little too rogue? While a well-structured cheat day can have its benefits, overdoing it can leave you feeling more like you lost a battle than won the war. That uncomfortable post-cheat-day bloat and weight gain? It’s likely not all fat, but rather a consequence of your body’s reaction to the sudden influx of calories, specifically carbohydrates.

The key culprit is glycogen, your body’s primary storage form of glucose (sugar). When you consume more carbohydrates than your body immediately needs for energy, it converts the excess into glycogen and stores it in your muscles and liver. And here’s the catch: glycogen doesn’t travel solo. For every gram of glycogen stored, your body also retains approximately three grams of water.

So, that epic cheat day feast loaded with carbs – the extra-large pizza, the mountain of pasta, the decadent dessert – translates to a significant surge in glycogen storage. This, in turn, triggers your body to hold onto a considerable amount of water. Hence, the reason you might wake up feeling puffy and heavier after an indulgent cheat day.

This phenomenon explains why the scale can jump up several pounds overnight. It’s not necessarily a sign that you’ve suddenly gained a substantial amount of fat. Instead, it primarily reflects the increased water retention associated with glycogen storage. This weight fluctuation is generally temporary and will typically subside as your glycogen stores are depleted through exercise and regular eating habits.

However, consistently overindulging on cheat days can be counterproductive to your overall health and fitness goals. While the occasional dietary lapse is unlikely to derail your progress, frequent extreme cheat days can lead to fat gain over time. This is because consistently exceeding your caloric needs, even on designated cheat days, can eventually contribute to a calorie surplus that promotes fat storage.

The takeaway? Cheat days can be part of a balanced approach to healthy eating, providing a mental break and potentially boosting metabolism. But moderation is key. Enjoy your treat, but be mindful of portion sizes and the overall caloric impact. This will help minimize the post-cheat-day bloat and keep you on track toward achieving your health and fitness aspirations.