Yes, by doctors and everyone who studies nutrition.
Depends how much you binge, really. Remember if you’re only doing a 500 calorie deficit that’s only 3,000 calories lost in a 6 day period. If your 7th day is the cheat day,
A large Papa John’s Pizza is 2,640, maybe you’ll split it up to two or three meals but it’s still a lot of calories. Add a Soylent because you tried to behave at breakfast and you’re already at 3,000 calories. Add a bunch of drinks when you go out at night and yes, eating junk food on the way home because you’re drunk hungry… you’re close to covering the entire calorie deficit you created that week.
Oh and just forget it if you get wings. Wings are insane calorie-wise. (Real wings, not Papa John’s.)
Now granted you shouldn’t do any of that, but it’s what happens far too often to people who run a large calorie deficit because they end up so hungry their cravings take over.
And yes, I’ve done it several times myself.
Sure your post-walk craving might be stronger… but you’re changing the argument here. I’m saying that if you restrict yourself to 1,600 calories and exercise for 500 you’ll lose weight faster. I think you’d be even better off if you stuck to eating 2,000 calories and burned 3,000 (which is basically what I’m doing now.)
Basically, my maintenance is around 2,200 on a very sedate day. So I eat around 2,000 calories. On a typical workday my normal activity gets my calorie burn to 2,600ish and two decent walks should get me close to 3,000.
I’m not generally too hungry this way, compared to the days where I only did 1,600 calories of Soylent and was starving the entire day and ended up breaking down after two days and eating muggle food. (I did keep it relatively healthy thankfully, but one day I broke down and had a spaghetti meal worth over 1,000 calories.)
So if exercise makes you hungrier I’m saying: Either use willpower to stave off the cravings, or eat more and add more exercise… or use other tricks to increase satiety. Drinking water helps, maybe eat low calorie snacks. Maybe exercise right before you’d normally eat so you satisfy the hunger with the target amount of calories.
But you’re comparing “scrupulous calorie restriction” with “exercise and non-scrupulous calorie restriction” while I’m advocating “exercise and scrupulous calorie restriction.”