You work hard all week and then the weekend comes. With it comes the question: do I take a day off? A cheat day looks like a well-earned reward, but it can wipe out a whole week of deficit. A single cheat meal rarely does. It is simple maths.
Short answer: Cheat meal. One relaxed meal fits into your week and does not break your deficit. A whole day without brakes does. Hold a deficit of 500 kcal (calories) a day for a week and you have 3,500 kcal banked. A cheat day with 2,000 to 3,000 kcal on top wipes out about five days of work.
Where the cheat day goes wrong
Do the maths. You hold a deficit of 500 kcal a day all week.
7 days at -500 kcal = -3,500 kcal in the bank.
Then the cheat day arrives, and eating 2,000 to 3,000 kcal extra is very easy. Take the middle of that range: 2,500 kcal extra ÷ 500 kcal per day = 5 days of deficit gone. A week of effort disappears in one afternoon. One day wipes out five days of work.
Cheat meal vs cheat day
That is the whole difference. A cheat meal is one relaxed meal: pizza, dessert, whatever you enjoy. A cheat day is a whole day without brakes. One extra meal does not break your deficit, it fits into the week easily. A whole day does break it. So if you want a treat, bet on one meal and skip the all-day marathon.
The best cheat is no cheat
Sounds odd, but it is true. If you work the foods you like into your normal menu as you go, you do not need any "cheating". This is called flexible dieting, and I think it is the most sustainable way to eat food you enjoy and still get results.
How to treat yourself smartly
- Plan ahead. Freedom you chose tastes better than guilt.
- One meal, not a whole day.
- Go back to normal at the very next meal. No "it is all over anyway".
- Do not starve all day beforehand to "pay in advance". It ends in overeating.
- Do not turn it into guilt. One meal does not turn you back into the person you used to be.
Eating what you enjoy is no sin. If you know how to fit it in with sense, you can stay with a healthy menu for years without feeling that you are denying yourself all the time.
Frequently asked questions
Why does a cheat day ruin my weight loss?
With a deficit of 500 kcal a day you have 3,500 kcal banked after a week. Eating 2,000 to 3,000 kcal extra on a cheat day is very easy, and a week of effort is gone in one afternoon.
How can I enjoy a favourite food and not ruin my results?
Plan ahead: one meal instead of a whole day, and go back to normal at the very next meal. Do not starve all day beforehand, because it ends in overeating, and do not turn it into guilt.
Can I skip cheat days completely?
Yes. If you work your favourite foods into your normal menu as you go, you do not need any cheating. This is called flexible dieting.
Want me to coach you?
Gold coaching in English, fully written. A weekly report from your phone (3 minutes), my written answer with your plan, WhatsApp support Monday to Friday, calories and macros adjusted every week, a plan for eating out and travel. No video calls needed.
Apply for coaching Get the free Fat Loss KitSources, so you can check:
1) No studies are cited here. The maths is simple energy arithmetic: 7 days at -500 kcal = -3,500 kcal. Research on rigid control of eating and guilt about food is listed in the sources of the article "Weekend overeating" on this site.
Martin Barna
Online nutrition and fitness coach. Since 2013 I have helped 600+ people lose fat and keep the result. Science, not crash diets.
Apply for coachingThis article is for information only. It is not medical advice. If you have a health condition, talk to your doctor.