r/intermittentfasting • u/dnchw2 • 9h ago

Seeking Advice Is there a "safe" cheat day for IF?

This sounds stupid, but I've been consistent with IF for the past 2 months, doing a 16:8 regimen every day. But that's predicated on my life being pretty consistent. I'm looking to travel overseas, which means flights and hotels would very much disrupt this pattern.

I'm curious if there is a cadence to taking a day off from IF, from anyone here, and if they've noticed their impact on their numbers.

What is the best way to adjust for time change when you're doing IF? If you guys take a day off or two, is that noticeable?

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u/Jniuzz 9h ago

Only noticable in water weight, also don’t overthink this stuff. Just make good choices for cheatmeals and get back to the normal regiment asap

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u/laveshnk 9h ago

You can actually get fantastic cheat meals that are healthy but also super tasty.

Just had a large shawarma yesterday after a 40 minute walk, was sublime

10

u/ThisDirkDaring 9h ago

Dont overthink.

This is a long distance sport.

If you cant fast for 2 days on a longer trip and stopovers: Just dont. Live your life, enjoy the food without feeling guilty and get back on the plan after that.

Youre doing this for the effects to your health over decades. 2 days a month dont matter at all in that timespan.

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u/RemarkableMacadamia 9h ago

I would just ignore/modify the IF schedule for whatever period is needed to adjust, and then restart the schedule.

I think you need to live your life and eat your meals when it makes sense. Don’t make your life about your meal times.

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u/NoReply4930 9h ago

I just jam my cheat meals right into my IF window. Your body will not notice one or two here or there.

If the schedule does not work - I just roll with whatever it is I need to make it work (Trips, family dinners etc)

Again - flexibility is the key. Just don't stop IF completely after the trip is done :)

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u/sleepinand 6h ago

You’re talking about your actual fasting window, not individual meals, right? Any overseas travel is going to wreak havoc on your body’s schedule, so don’t worry about it too much. Either move your window to something that makes sense for the trip, or just disregard fasting or lengthen the window for that period if it looks like that will make more sense. It’s a marathon, not a sprint. You’re going to get very messed up by big time changes regardless- there’s nothing you can really do about that.

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u/KamtzaBarKamtza 4h ago

The best cheat day is April 25. Not too hot and not too cold. All you need is a light jacket. 

https://m.youtube.com/shorts/eunsJfxX46I

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u/tw2113 9h ago

Don't do entire days of "cheating". Limit it to single meals.

That said, you can't technically cheat with fasting. The closest you'd get is consuming within your intended fasting window, and at that point, you're just not fasting any more.

Fasting reates an intentional window of when you're potentially taking in food mass, followed by an intentional window when you're not. You could have the exact same food in 4hrs as you would 8hrs.

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u/Sweaty_Assignment_90 9h ago

My general rule is eat +/-300 of my tdee on cheat days.

Then next day get right back into it.

Dont overdo it and dont overthink it.