From monday to friday I stick to a stringent calorie controlled diet, but in addition to remaining below my 1800 calorie target (at this stage), I also control WHAT I eat- no refined carbohydrates (ie no pasta, potatoes, rice, bread, etc.- my carb intake is limited to fibre such as steel cut oats, beans, lentils, flaxseed, and that found in fruit and veg), no refined sugar (Stevia natural zero calorie herbal sweetner only), minimal red meat (no pork), no milk in my tea and coffee, no visible animal fat, no oil (except for omega suppliment taken daily) However, in the interests of maintaining this plan long term I like to allow myself "cheat days" on Saturday and Sundays. On these days I still stick to the rules of what I allow myself to eat, but I take a break from counting the calories on those days and (within reason) allow myself to eat until I am satisfied, provided I dont break the rules above. I also like to indulge in a couple glasses of skim milk on these days. My question is, are my "cheat days" inhibiting my weight loss ambitions more than a traditional "cheat day"? I see many websites and articals that show you how to slip a chocolate or other sugary treat into your cheat day whilst remaining under your calorie target.. But which is more important- the quality or the quantity of what you eat on "cheat day"?