Calories Aren't like Cellphone-Minutes
Remember a few years ago when cell phone plans included "Rollover Minutes?" The idea was that if you didn't use the number of minutes in your plan, these minutes would then be "saved" for use later on. You were able to use that number of minutes freely at a later time, with no additional cost or consequence.
Calories don't work like rollover minutes, so we should stop approaching our nutrition as they do. That means periods of restricting caloric intake can lead to a backloaded weekend/few days of much greater caloric intake. Please keep reading to see why we at M2 think a consistent approach might be a better option for overall health.
The Equations ARE Different
At first glance, it would seem that these two weeks would have identical effects upon the body and mind if the net-caloric intake were the same. Right?
The answer is not that simple. With anything in nutrition, the golden question of "what is better" is answered with "it depends."
There will *most likely* be different impacts upon everyone. Common cause-and-effect loops tend to occur due to an uneven distribution of calories across a week(s) or extended period. This uneven distribution could be both intentional & or non-intentional periods of caloric restriction. At M2, we believe that even distribution across the week will produce better outcomes mentally and physically
Ditch the All-or-Nothing Mindset
"But what if I have a party/event to go to this weekend, and I just LOVE having my aunt's famous dessert cake?" That is totally fine! You can have your cake & EAT it too (*pun intended.) The issue isn't simply the higher caloric intake on those weekend days compared to weekdays; it is the increased probability of potential after-effects in the scenario of persistent and consistent over-restriction.
Over-restriction can leave your body (and brain) hungry for more, so even if you plan to have the cake at the party, there could be a greater chance that you could overeat the "initially planned" amount you might have had otherwise. The brain will signal to you that it is hungry for more food, as it is trying to get back to a homeostatic (aka normal) level of energy, which could then lead to this potential overeating.
It is NOT a Weakness
Don't continue to feed into the cycle of shame & guilt from a scenario like this. It is NOT a failure of yours or a weak mentality. It can actually be your brain's survival mechanism signaling to you that it needs more. This is why it's more common for binging behaviors, following a period of over-restriction, on higher-calorically dense foods (like your aunt's famous cake) versus less-calorically dense foods (a big bowl of vegetables.) Since the brain recognizes the high amount of "quick" energy given from the calorie-dense food (aka energy-dense food), it can signal to you to eat more because it's like, "Hey, we haven't gotten the energy we need in A WHILE, and we need some more ASAP."
Even if it is not *your fault*, these actions are often perceived as weak and can lead to patterns of over-restriction, over-training, etc., resulting from one wanting to "make up for it." This cycle of over-restriction on the weekdays, to over-eating on the weekends, to feelings of guilt/shame/ embarrassment, can again lead to deprivation and over-restriction of food/caloric intake. This cycle can continue without fault UNLESS changes are made. Remember, nothing changes if nothing changes!
Aside from the potential effects from the higher intake on weekends, there are also possible "risks" during the week from over-restriction, like mid-day slumps, impact on sleep quality, and low perceived energy levels which could also cause decreased performance in the gym/workouts. Crappy workouts can also leave you feeling disappointed, potentially causing a desire to restrict calories *even more,* thus worsening the cycle, disappointed and potentially causing a desire to restrict calories *even more,* and thus worsening the cycle.
Mindful Middle Ground Approach
Allowing yourself to have that particular treat could potentially lead to reduced feelings of restriction and instead increased feelings of satisfaction; a mindful approach like this can lead to greater success, and consistency long term (like anything in nutrition) as swinging too far to either end of the spectrum can possibly turn into spirals and then an "F it, I'm throwing in the towel" belief.
Remember, it is better to be "on" 80% of the time versus 100% for a smaller period of time. For example, being consistent with your macros 80% throughout a 30-day month leads to 24 days, whereas 100% on for Monday-Friday afternoon (4.5-5 days of the week of being "perfect" *sometimes restrictive to achieve this*) leads to only ~20 days.
This example helps to show why it is SO IMPORTANT to take a "mindful middle ground" approach to lead to greater long-term success by reducing the potential for feelings of burnout, restriction, and increasing feelings of satisfaction within your life and nutrition. ALL while being able to avoid or reduce both extreme sides of the spectrum (over-restriction and over-indulgence in your approach!
It can be challenging mentally for some, knowing there is a party, event, or outing in several days to start to manipulate their caloric intake for days or weeks prior. Even with the best intentions, that same person can be working *so hard* and not reap the benefits of their hard work with this approach. In many cases, the person does not even have to work as hard as they are to get their desired result. It can feel disheartening and hopeless to put in so much work for nothing to show. Let us help you to WORK SMARTER, NOT HARDER.
The Bottom Line
"Being persistent may lead you to the door, but consistency is the key which unlocks it." -Kenny Dasinger
Ultimately, you can decide to weigh out the potential risks and rewards of continuing whatever lifestyle you may choose. Don't hesitate to contact us if this post resonates with you or if you experienced one or more of these symptoms above (varying energy levels, mental fatigue, poor workouts, etc.). We here at M2 would LOVE to help you feel better and create consistency day by day to lead to long-term success!