So my personal experience tells me, you have a cheat, feel awful about it, but you don't gain anything! Or you lose weight! It makes the next cheat easier. It won't hurt me! And the next. And before you know it, you've gained 10lbs. This is not something to be encouraged, it can be a slippery slope. Like a commenter above, a different kind of cheat like an occasionally higher intake of protein, or something higher in fat, can fuel weight loss -- and this is something you and your coach should discuss. But the science of eliminating bad carbs during the weight loss phase is just that -- science. It will work best for you in the long term.