Dieters usually have an all-or-nothing mentality. After one slip-up, they usually quit. So Phillips says it's important to make slip-ups "legal." That's why one day a week, you should allow yourself to eat anything you want. And believe it or not, you'll still lose weight. Here's why:
Studies show that when you stuff your belly with a couple of big meals one day a week, you raise the levels of leptin in your body a hormone that controls your cravings and impulsive eating. In other words, by overeating once, you calm the urge to do it all the time. And people who skimp on food often actually lower their levels of leptin, so they have a harder time sticking to their diet.
Also, by bingeing once a week, you trick your metabolism into speeding up. Nutrition researcher Barbara Crosby says that alternating between high and low calorie days jolts our system, nudging our metabolism into overdrive.
In fact, she found that dieters who indulge in high calorie days burn from 7,000 to 10,000 more calories per week that's 2 to 3 pounds.
And by making it "legal" to eat what you want, you'll prevent diet burnout. If you're not constantly fighting the urge to indulge, you'll stick with the plan. And because you feel satisfied, you'll naturally end up taking in fewer calories.
If you'd like to go further, you can check out the book "Body For Life" by Bill Phillips.