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My dietitian gives us one untracked meal where you can eat whatever you want. You can do either a dessert, a drink or a meal. Falling completely off the wagon for 2 out of 7 days is not ideal because that's 28% of your week. Honestly for me getting where I was eating enough during the week took a lot of the binge motivation out. I left dessert on a plate for the first time and I don't even know how long because I know I can fit a dessert into my macros, so I don't have to inhale a whole one when I get one.
I think you're on the right track if you ask me. Not allowing yourself those weekends will really eat at you during the week. My approach was to almost make it compulsory to eat the so called 'unhealthy foods' during the weekend and eventually, I was able to reach a very balanced mindset - some weekends I still go crazy and others, I just eat at home .. mostly because that's what I want anyway. If you've just started out on this journey with your diet and exercise plan, stick it out in the way that you are. I promise it's the sustainable way especially if you have trouble controlling your food habits.
What I've learned is not to worry too much about weight fluctuations. You have to keep your eye on the trend. There will always be some fluctuations, and I know if I eat cake, for instance, I may gain a pound or two as the increased sugar works through my system. But if I stick to my plan for the most part, that's nothing to get freaked out about. Being too strict on oneself is counterproductive, in my view.
I think loosening up on the weekends is fine as long as you don't go too far overboard. This is what I've been doing so far this year, and it's worked well enough for me. It's important to remind ourselves that weight loss is a long term game. You don't have to eat perfect every single day to still be in a caloric deficit for the week. If you can fit in a glass of wine and a couple slices of pizza over the weekend and still remain in one for the week, I don't see any problem with it.
It is all about balance for me, whether it be on the weekend or through the week. I had some pizza with a salad, or a cookie with yogurt, telling myself to completely cut out things doesn’t do any good. I have been calorie tracking too, making sure I stay within reason no matter the day.
Instead of a "strict diet", opt for sustainable. You're less likely to binge.
You mentioned weight flux so example using maintenance calories - even # for ease:
If you're doing 2k calories a day, so 14k a week --
You did 2k calories M-F, and just did a free-for-all on the weekend of 3k calories Sa and Sun. You consumed 2k more than you should've to maintain.
Now if you do 2k cal per day and factor in chocolate within that allowance or you swap a few things for a burger, all still within your allowance, it's less of a chore to maintain.