As you are enjoying your weekend you may also be indulging in some food that is normally not on your eating plan. This is certainly fine. In fact, I recommend that most people have a “cheat meal" roughly once per week.
However, far too many people turn one single cheat meal into an entire weekend of indulgement. This is most definitely the wrong thing to do!
Think about it this way: let’s say that during the week you have taken 4 steps forward. Then, by having one anything-goes cheat meal you are (hypothetically) taking one step back. On the other hand, if you end up having 4 cheat meals then you are taking 4 steps back — and 4 – 4 = 0, my friend, as in zero fat loss!
So, whatever you do, do NOT have an all-or-none mentality when it comes to indulging in tasty but bad-for-you foods. This is probably the most common mistake that yo-yo dieters make. But you, on the other hand, know better than that, or at least you do now. 
I completely agree with you Dr. Clay. I use to have a 6 days of strict diet and one solid day of anything goes and my progress was slow to none every week, but you helped me see that that was the wrong approach. Eating sensible all the time with a once a week cheat works perfect. I even suggest holding the cheat to a later in the day meal so you don’t totally wreck your eating schedule. Everybody needs some ice cream, fast food or whatever your weakness is once in a while. If you can hold out for a cheat once every 2 weeks that helps even more. Thanks again for all you help and advice buddy!!!
yeah those are easy to have. Its not so much in multiple meals as much as it is the potion size..Thats my problem
Good point, Jason. That reminds me of one of my “cheating” rules: the meal has to last no more than 60 minutes from start to finish.
wow, only one! My trainer allows me 3 a week! Of course they are small. Like tonight i had some cheerios (regular, not honey nut) with some sugar free pudding and a scoop of protein powder mixed in! and this weekend i am having a hot dog for fathers day.
Micki, those 3 “mini cheats” pretty much equal one of my “anything goes” cheat meals.