Jornal de yugguth, 25 jun 17

It may be a little bit too soon to have re-feed days (or cheat days) at this stage of the game. The hardest part of dieting is creating new habits and avoiding the old ones, but the new WOE is what will prevent you from gaining back what you worked so hard to lose. Perhaps reward yourself with a non-food item when you hit every 10 pound milestone, like a trip or a new belt or tickets to a game or concert.  

Thanks. I understand. I'm so busy ,my non food treats are usually a movie or TV..lol. I'll see how things go and modify if needed. On my diet my re-feed day is scheduled once a week. Makes it easy for me. If I am not reaching my goal by "carb nite", I'll start delaying my re-feed by a day. I'm used to seeing a 2 pound gain after re-feed Saturday night then losing it by Wednesday morning. It is a little bit of a hack but make Saturday special, and then Sunday I am in a good mood and strong.  

But why have a cheat day/re-feed day at all? You end up going nowhere fast on the scale. 

This is a diet for someone that is over weight and likes to lift weights. I weigh every day same bat time same bat channel on a scale with BF, water and muscelmass readings. I usually know if I am holding water (salty wings) or dehydrated (couple whiskeys) I am not metabolically deranged (don't need a cheat foods to reset my metabolism). I like cheat nights, it makes me stronger on the bike and the weights for a couple of days, and resets my attitude and hunger hormones for hard dieting the rest of the week. If It slows me down 1 lb a week so be it. I like this better than 1800 calories a day no matter what. 

I would add extremely active fitness types following this diet, that needed to lose small mounts of weight for ascetic reasons might have 2 cheat nites. For me a cheat is...get this nigiri sushi on rice, a potato, fat free cookie, fat free frozen yogurt (though avoiding HFCS).