I'm currently fasting all week. I can only train on weekends really, so then I skip the fasting. But to answer your question, on a Sunday I usually eat out and have several Krispy Kremes (Thank you America ha!). Its not hurt my progress as I'm continually losing weight, but you should be smart with it. I chose that day to cheat because its a workout day and I cheat in the evenings so that I can't binge all day afterwards!
Also, at the beginning of trying to get lean and had healthier snack options like organic 85% dark chocolate and whole earth peanut butter. On a low carbohydrate diet, these low sugar options didn't hurt my progress at all snacking on non-workout days too... But again I didn't binge on them...
Best of luck!!
First off, what are your goals? What types of chemical assistance are you using?
When you say you eat clean, what do you mean?
My experience with IF has been very positive, but I fast, then feast. In other words, a lot of people who try IF end up eating much less than they should during the window of their caloric intake. If you feel like you have to "cheat" after four or five days, you're not eating enough during the time when you should be eating.
Similar to how people screw up low-carb dieting by limiting fat too much (and taking in too much protein), people who first try intermittent fasting screw it up because they hear the word "fast", when what they should hear, especially if they are trying to recomp, is "feast". Intermittent feasting would be a better word.
Now... That doesn't mean that krispy kreme is a suitable feast meal. That's just twisted, but not from a caloric standpoint, but rather, from an inflammatory standpoint. The goal of any diet, whether cutting, bulking, low carbing, IF'ing, should be to limit inflammation. Junk food is inflammatory.
So... No, you shouldn't feel like you need to cheat. But you also shouldn't be eating processed, omega-6 laden fried starches as your main macro.
With IF I can eat above maintenance calories during my window, especially if I'm training fasted and especially if I am assisted, metabolically speaking.
First off, what are your goals? What types of chemical assistance are you using?
When you say you eat clean, what do you mean?
My experience with IF has been very positive, but I fast, then feast. In other words, a lot of people who try IF end up eating much less than they should during the window of their caloric intake. If you feel like you have to "cheat" after four or five days, you're not eating enough during the time when you should be eating.
Similar to how people screw up low-carb dieting by limiting fat too much (and taking in too much protein), people who first try intermittent fasting screw it up because they hear the word "fast", when what they should hear, especially if they are trying to recomp, is "feast". Intermittent feasting would be a better word.
Now... That doesn't mean that krispy kreme is a suitable feast meal. That's just twisted, but not from a caloric standpoint, but rather, from an inflammatory standpoint. The goal of any diet, whether cutting, bulking, low carbing, IF'ing, should be to limit inflammation. Junk food is inflammatory.
So... No, you shouldn't feel like you need to cheat. But you also shouldn't be eating processed, omega-6 laden fried starches as your main macro.
With IF I can eat above maintenance calories during my window, especially if I'm training fasted and especially if I am assisted, metabolically speaking.