You may think that overeating for one day has ruined your diet plan. Does a day off your diet actually ruin your progress?











Because you have overeaten and gained weight you then justify a binge because ‘the diet’s ruined anyway’ and then you go on a full on see food diet.If the day off is on a Monday or long weekend such as a bank holiday this throws you off your routine even more so you decide to have a week off and start again next Monday.











One day of overeating doesn't ruin your diet, same as how 1 day of eating zero carbs doesn't get you shredded










It takes around 8000 kcals of surplus to create 1kg of fat so the weight gain is not all body fat











Things that affect rapid weight shifts more than fat or muscle will be* Water retained in the muscles or under the skin* Food Volume in your gut from big meals.  It can take 72 hours for a big meal to be fully processed and excreted.* Hormones around TOTM for women











One day of higher calories after a sustained deficit is unlikely to have a major impact











As detailed above, the factors influencing rapid weight gain can quickly be normalised within a day or so if you return to your normal pattern of eating and training.











It's more likely you will get a metabolic uplift from the higher calories and move around a bit more as a direct response











Typically when we overeat for one day the body will prefer to try and burn off as much energy as possible before storing as body fat which is in itself an energy consuming activity.











The actual weight gain from fat comes from the sustained surplus over the next 4-7 days











The mistake people make is believing that they have ruined their diet and then go on a mission to eat everything they can.As silly as this sounds it is very common and a form of self destructive behaviour instigated by our subconscious trying to use nice food to make us feel better.











Ironically, the 'week off' because the diet is ruined is actually a self fulfilling prophecy











It is this continued excess of calories which results in actual accrual of body fat.  One day is unlikely to yield over 8000 kcals of  excess,...