When you diet in a caloric deficit for extended periods of time, your testosterone levels decrease (male hormone of vitality).
When this happens, you start losing muscle mass, strength, energy, mental clarity, libido and over time these things can become PERMANENT if you diet for long enough time.
This is even the case if you follow the healthiest diet with the “perfect caloric deficit” and calculate everything to the smallest details…
Even in those cases, you will experience lower testosterone. It is only a matter of time before your body starts to compensate with something when it’s deficient.
The solution to that decrease is to have one or two days a week where you reefed your body so it is in a temporary caloric surplus.
Furthermore, adherence is just as important as perfectionism.
You could alternatively have high calorie and low calorie days, and thereby avoid eating junk foods, sugar, cake and so on and have a similar result. (I will show how to do that for those of you that want to do it the “perfect way”).
However, adherence is much more important on a diet plan.
Most of us have a conditioned, psychological need to eat cake, candy, kebabs, burgers and so on after years or even decades of doing so. If you try to cut these things out for too long, you end up compensating by binging out for days and ruining WEEKS of progress.
So, have your guilt free cheat meal.