Cheat Meals and Cheat Days: The Good, The Bad, and Why I Don't Use the Word "Cheat" With My Clients

When it comes to dieting, there’s one topic that always seems to pop up in conversations: cheat meals and cheat days. You’ve probably heard the term thrown around by your gym buddies, your favourite fitness influencers, or even that friend who swears by their weekend pizza ritual. But what exactly are they, and should you be indulging in them if you’re on a diet? And why do I refuse to use the word “cheat” with my clients?

What Are Cheat Meals and Cheat Days?

A cheat meal is a planned indulgence where you allow yourself to eat something that’s typically off-limits on your diet. This could be anything from a greasy burger and fries to that double chocolate cake you’ve been eyeing up. The idea is that you’re “cheating” on your diet, but it’s a temporary thing.

A cheat day, on the other hand, takes this concept a step further. Instead of just one meal, you get to relax your eating rules for an entire day. It’s like a holiday from your diet where you can eat anything you like without guilt… in theory.

Why Cheat Meals and Cheat Days Might Be Good

Psychological Break: Let’s face it – dieting can feel restrictive. Allowing yourself the freedom to indulge now and then can give you something to look forward to and help you stay on track in the long run. It can take the pressure off and make your diet more sustainable.
Boost in Metabolism: There’s a theory that after days or weeks of calorie restriction, a big meal can boost your metabolism. The idea is that cheat meals increase leptin, a hormone that helps regulate energy, which in turn speeds up your metabolism for a bit. This concept is often called “re-feeding.”
Social Flexibility: It can be hard sticking to a diet when you’ve got social events coming up. Cheat meals can give you a way to enjoy birthdays, family dinners, or nights out without feeling like you’re missing out. You don’t want to be the one bringing a salad to a pizza party, after all!
Reset Your Motivation: Letting yourself off the leash for a meal or a day can help reset your motivation. After all, a little break from the rules can help you come back stronger and more determined.

Why Cheat Meals and Cheat Days Might Be Bad

Overeating: While cheat meals are meant to be controlled indulgences, it’s easy for them to spiral into full-blown binges, especially on cheat days. One meal can turn into an all-out feast, undoing a week’s worth of progress in a single sitting.
Guilt and Negative Mindset: Labeling meals as “cheats” can mess with your mindset. If you’re treating food like something forbidden, you might feel guilty when you indulge, which could lead to a cycle of restriction and bingeing. That’s not a healthy relationship with food.
Derailing Progress: While a single cheat meal might not set you back, an entire day of eating whatever you want could add up. Especially if you’re trying to lose weight, one high-calorie day might offset your weekly calorie deficit or even more.
Dependency: Relying on cheat meals or days as a reward for good behaviour might create an unhealthy habit. It’s a bit like Pavlov’s dog – you might start associating any restriction with the promise of a reward, which can be tricky to balance in the long run.

The Studies: For and Against Cheat Meals

Now, let’s get a bit academic (but not too much!).

Studies Supporting Cheat Meals and Days:

Westerterp-Plantenga, M.S., et al. (1999). “The Effect of Weekends on Energy Balance During Weight Loss”.
This study found that participants who incorporated higher calorie days into their dieting had better adherence to their weight-loss plans compared to those who stuck strictly to low-calorie meals every day. A bit of indulgence helped people stay committed in the long term.
Benton, D., & Young, H.A. (2017). “A Role for Chewing in Reducing Appetite: Mechanistic Aspects”.
Although not strictly about cheat meals, this study supports the idea that indulgence, like having a treat or enjoying a more calorific meal, can reduce feelings of restriction, helping maintain dietary discipline.

Studies Against Cheat Meals and Days:

Sharma, A.M., & Padwal, R. (2010). “Obesity Is a Chronic Disease: Challenges and Approaches for Its Management”.
This study suggests that frequent indulgences like cheat days can lead to overeating behaviours that make weight management more challenging, especially for people prone to emotional eating.
Polivy, J., & Herman, C.P. (1985). “Dieting and Bingeing: A Causal Analysis”.
This classic study found that restricted eaters, when given permission to break their diets, tended to overeat significantly, sometimes triggering bingeing episodes. This highlights the potential dangers of cheat days for those prone to losing control.

Why I Don’t Use The Phrase “Cheat” With My Clients

I don’t like the term “cheat”. Having a bar of chocolate, a meal out, or whatever it may be isn’t cheating—it’s called living!

So I don’t use words like “cheat”, “good”, “bad” or “clean” with my clients. Instead of labelling certain foods or creating strict rules, with my clients we focus on planning ahead, tracking (if appropriate) and moderation.

By learning how to plan your meals and manage portions, you can enjoy the foods you love while still making progress towards your weight loss goals. It’s all about balance, not extremes. This way, you’re not constantly waiting for a cheat day or feeling like you need to “earn” your indulgences. You can enjoy the process of losing weight while building a healthy relationship with food that lasts—a lifestyle, not a short term diet.

This doesn’t mean you can eat whatever you want all the time. You still need to be in a calorie deficit to lose weight. Our main focus is still on a balanced diet made up of a variety of whole foods like lean proteins, fruits, vegetables, whole grains, and healthy fats but, again, foods like chocolate and eating out are still allowed and you can plan for them.

In the end, the best diet is one that fits into your life without making you feel restricted, and that’s what we work towards together!