So much about a diet depends on if it is sustainable.
Having a "cheat day" is one of the best features of the Slow Carb Diet. I remember one occasion dieting and thinking with intense sadness "I'll never be able to that kind of food again." That diet wasn't long in holding up.
I have to have a diet where I can say to myself "this is temporary, you can eat that snicker's ice cream bar on Sunday." With an alternate-day calorie restriction diet, in theory I could eat it the next day.
Instead, I just focus on a Sunday free-day. This is the only day I want to eat "junk." Other than that, I try to for that mythical and ever-elusive "eating reasonably" on non-restricted days that aren't Sunday cheat-day.
Below is my feeding schedule here in August. I'm trying to build muscle while either maintaining or losing weight. So this month is an experiment to see if there is a way I can truly have it all. In September I'll move my focus totally on fat loss. It will be time for a break in lifting anyway.
Sunday -- "Break the fast" around 11:00 Weight training at 11:30. Then eat whatever I want, shooting for at least 3,000 calories and 175 grams of protein
Monday -- Another 3,000 calories with 175 grams of protein
Tuesday -- 600 calorie day. About 200-300 calories at lunch, 200-300 calories at dinner
Wednesday -- eat "reasonably"
Thursday -- 600 calorie day. About 200-300 calories at lunch, 200-300 calories at dinner
Friday -- eat "reasonably"
Saturday -- 600 calorie day. About 200-300 calories at lunch, 200-300 calories at dinner.
