I've heard that having a 'cheat day' during a diet is okay. What exactly is it, why do people do it, and does it actually help?
A cheat day is intended to replenish energy and maintain your metabolic rate during a diet. When calories are low for a long period, the body enters a survival mode and slows down metabolism; periodic eating 'tricks' the body into staying active. However, overindulgence can easily lead to 'Sikjeok' (Food Stasis), which burdens the digestive system. You must be careful not to cause internal harm while trying to stimulate your metabolism.
From a medical perspective, a 'cheat day' is less about eating whatever you want and more about 'rebooting' your metabolism. When we drastically reduce food intake, levels of the hormone leptin drop. The brain perceives this as a starvation crisis and lowers the basal metabolic rate, resulting in a weight-loss plateau. Providing adequate nutrients signals the brain that it is safe to continue burning fat. In Traditional Korean Medicine, we must be cautious of 'Biheo' (Spleen Deficiency). If you overeat while the Spleen function is weak, undigested food residue accumulates, creating 'Sikjeok' (Food Stasis). Left untreated, this can transform into 'Dameum' (Phlegm-fluid) or 'Eohyeol' (Blood Stasis), which obstructs the circulation of Qi and Blood. To ensure a cheat day is beneficial, avoid bingeing and consume quality nutrients within the capacity of your 'Bi-wi' (Spleen and Stomach). If you feel unusually heavy or bloated afterward, it may be a sign of toxin accumulation rather than a metabolic boost, so it is important to monitor your digestive capacity closely.
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