I recently had a cheat day and ate tons of garbage, it was amazing.
At first I couldnt wait until cheat day and go all out. Eventually I got used to the diet and when cheat days came around they would make me feel awful. So my cheat days became cheat meals. When I made that change my metabolism took a hit, so I switched back to full cheat days again and boosted my metabolism throughout the week.
I am in a caloric deficit to lose weight and initially, I had lower energy levels. My brain felt fuzy at times. So I had to adjust carb levels appropriately and eventually found a good spot. Strength is up, weight down, speed up so things are going well.
When I my goal weight, which is either low 180s or when I visually think I’m low enough, I’ll increase cals by about 300 to start and see how that goes.