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So I do not have “cheat days” per se, but I do vary the length of my fasts. At this point in my fasting journey I do not even think I can possibly eat 3 meals a day anymore, I just do not get hungry until at least 12 o’clock or later. My typical daily fast is a 20:4 OMAD with a light fast-breaking snack to start followed by a sensible dinner and possibly a small taste of dessert an hour later. On days like holidays, social gatherings etc, I will just do a 16:8 and have a light lunch and a less-than-normal portioned dinner with or without dessert. When I am on my monthly cycle I get more fatigued and find I need to eat a bit sooner so I may modify to 18:6 or even 16:8 on those days.
None, cheat days just gives the idea of a full day of eating junk, but having a cheat meal changes a lot, and you feel a lot less bad, I try to have it once a week? But even now, I feel terrible after eating takeaways like my body feels drained, so I try eating a ‘good’ takeaway! Lol
It’s not the continuous fasting, per se, it just depends on what your actual diet consists of.
After periods of restrictive eating (low calorie, low carb), the body may need what’s called a refeed to reset certain hormones. There is a particular way to do it, it’s not just a “cheat” day. You can research it, but here are a couple of articles to get you started.