Cheat Meals or Cheat Days: Which Works Better for Dieting?

Last Updated on January 6, 2025 by Martin

Cheat Meals or Cheat Days: Which Works Better?

Dieting can feel like an uphill battle, and the temptation to indulge is real. That’s where cheat meals and cheat days come into play. Both offer ways to step off the strict dieting treadmill, but which one works better for your goals and lifestyle? Let’s break it down and find out.

What Are Cheat Meals and Cheat Days?

At their core, cheat meals and cheat days are strategies for adding flexibility to an otherwise structured eating plan.

Cheat Meals: A cheat meal is a single planned indulgence—think a greasy burger, a loaded pizza, or your favorite dessert. The rest of your day stays on track with your regular meal plan.
Cheat Days: A cheat day takes things a step further, giving you an entire day to eat as you please. Pancakes for breakfast, fries at lunch, and ice cream for dinner? On a cheat day, anything goes.

Both methods aim to make dieting more sustainable, but they affect your body, mind, and progress in different ways.

The Case for Cheat Meals

Cheat meals have a lot going for them. They’re structured, they’re controlled, and they’re easier to bounce back from compared to cheat days.

Pros of Cheat Meals

Better Control Over Calories
A single indulgence is easier to manage within your weekly caloric goals. For example, one burger won’t derail a week of healthy eating.
Reduces Cravings
Satisfying a craving during one meal can prevent the “forbidden fruit” effect, where denying yourself leads to binging later.
Mental Motivation
Knowing you have a cheat meal planned can make sticking to your diet more manageable. It’s like a reward for your hard work.
Potential Metabolism Boost
A calorie-dense cheat meal can temporarily spike your metabolism by increasing leptin, the hormone that helps regulate energy balance.

Cons of Cheat Meals

Overindulgence Risks
It’s easy to turn a cheat meal into a cheat evening—suddenly, it’s not just one burger, but an appetizer, dessert, and extra sides.
Planning Required
To keep it effective, a cheat meal has to be part of a larger strategy. Wing it, and you might unintentionally eat back all the calories you worked to burn.
Can Trigger Guilt
For some people, indulging in “off-limits” foods creates feelings of guilt, which can derail progress.

The Case for Cheat Days

Cheat days are a bit more… indulgent. They give you full permission to let loose for an entire day.

Pros of Cheat Days

Complete Mental Reset
A cheat day can feel like a mini-vacation from dieting. It’s a chance to relax and enjoy your favorite foods guilt-free.
Social Flexibility
Planning cheat days on weekends or during social events can make life easier. You won’t have to stress over calorie counts at brunch with friends.
Temporary Hormonal Benefits
Like cheat meals, cheat days can boost leptin levels temporarily, helping your metabolism recover from periods of calorie restriction.

Cons of Cheat Days

Caloric Overload
An entire day of unrestricted eating can lead to thousands of extra calories. For most people, this can negate a week of hard work.
Binge Behavior
Cheat days can encourage an all-or-nothing mindset. This binge-and-restrict cycle can make it harder to develop a healthy relationship with food.
Harder to Recover From
The day after a cheat day can leave you feeling sluggish, bloated, and mentally drained. It’s tough to jump right back into clean eating.

Which Strategy Fits Your Lifestyle?

Whether cheat meals or cheat days are better depends on your goals, personality, and overall eating habits.

Cheat Meals Might Work Better For You If:
- You have specific weight-loss or fitness goals and need structure.
- You prefer moderation and feel confident stopping after one indulgent meal.
- You want to enjoy occasional treats without losing progress.
Cheat Days Might Work Better For You If:
- You’re maintaining your weight or in a bulking phase.
- You struggle with strict portion control but can handle a day of flexibility.
- You’re balancing a busy social calendar with dietary goals.

How Many Cheat Meals Should You Have?

For most people, one to two cheat meals per week is enough to keep things balanced. If you’re working toward a specific goal, like fat loss, it’s better to stick to one.

However, the “right” number depends on a few factors:

Your Activity Level: Highly active individuals may burn enough calories to allow for more indulgences.
Your Current Diet: If you’re in a calorie deficit, one cheat meal is usually the safest bet.
Your Progress: If cheat meals or days are slowing your results, adjust accordingly.

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Are Cheat Days OK?

Cheat days are okay—when done with intention. To make them work, consider these tips:

Plan Ahead
Schedule your cheat day on a weekend or during an event. This keeps you from falling into the “cheat day every day” trap.
Be Mindful of Quantity
Enjoy your favorite foods, but listen to your body. Eat until you’re satisfied, not stuffed.
Offset With Activity
Pair your cheat day with an active day—go for a hike, lift weights, or play a sport.
Reflect on Progress
Monitor how cheat days affect your energy levels, weight, and mood. If they’re holding you back, try switching to cheat meals instead.

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Tips for Staying on Track After a Cheat

Let’s face it: indulging can feel like a setback, but it doesn’t have to be. Here’s how to bounce back:

Recommit Right Away
The key is to get back to your routine the very next meal. One indulgence won’t ruin your progress unless you let it spiral.
Stay Hydrated
Drinking water helps flush out excess sodium and reduce bloating.
Forgive Yourself
Don’t dwell on what you ate. Focus on the big picture—one meal or day doesn’t define your journey.
Learn From It
Reflect on whether your cheat strategy worked. Did it satisfy your cravings or leave you feeling off-track? Use that insight to adjust for next time.

Cheat Meals Good or Bad for Your Diet?

Final Verdict: Cheat Meals or Cheat Days?

When it comes to cheat strategies, cheat meals tend to win for most people. They offer a controlled way to enjoy indulgences without undoing all your hard work.

That said, cheat days can work in specific situations, especially if you’re maintaining or bulking. The trick is to approach them with a plan and an awareness of how they affect your goals.

Ultimately, the best strategy is the one that fits your lifestyle and keeps you consistent. After all, dieting isn’t about perfection—it’s about progress.