Blog Diets Diet Cheat Day 101: How to Indulge Without Sabotaging Your Progress

Diet Cheat Day 101: How to Indulge Without Sabotaging Your Progress

A well-balanced diet is essential for maintaining a healthy weight, improving overall well-being, and reducing the risk of chronic diseases.


The incorporation of nutrient-rich foods into your daily routine may help you experience increased energy levels, better immunity, improved digestion, and enhanced cognitive function.

However, sticking to a strict diet plan every day can be challenging, and it’s important to strike a balance between discipline and enjoyment to ensure your long-term success. This is where cheat days come into play.

These planned breaks from your regular diet allow you to indulge in your favorite treats without any feeling of guilt or deprivation. Cheat days can actually help keep you motivated and committed to your diet by providing a much-needed mental and emotional reprieve.

In this guide, we’ll explore how you can effectively incorporate cheat days into your diet plan without sabotaging your progress, ensuring you still enjoy life’s culinary pleasures as you work toward your weight and health goals. 

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable!

What’s A Diet Cheat Day?

A diet cheat day is a designated day where you allow yourself to indulge in your favorite foods, temporarily removing yourself from the restrictions of a regular diet plan. A diet cheat day is useful for many reasons, such as:

Purposeful Indulgence

Cheat days are planned and intentional, rather than a result of a loss of control over your cravings. They provide a break from the rigidity of strict diets and allow you to enjoy food guilt-free.

Psychological Benefits

Regularly scheduled cheat days can help alleviate any feelings of deprivation and prevent burnout, which can often cause people to give up on a diet altogether. Knowing a cheat day is approaching can make it easier to remain committed to healthy eating habits every other day.

Metabolic Boost

Some studies have suggested that occasional overfeeding, such as that on cheat days, can temporarily increase the metabolism by stimulating leptin production, a hormone that is responsible for the regulation of appetite and energy expenditure (1). However, more research is required to confirm this.

See also
Calorie Deficit Diet Plan: Why And How Eating Less Can Help You Lose Weight


Cheat days can be adjusted to suit your individual preferences and schedules. Some people prefer a full cheat day, whereas others opt for a single cheat meal or snack.

Not An Excuse For Binge Eating

It’s important to remember that cheat days should not involve overeating to the point of discomfort. Moderation is the key to avoiding emotional responses or a feeling of guilt.


The frequency and extent of cheat days may vary depending on your personal goals, dietary needs, and lifestyle factors. It is important to evaluate how cheat days affect your progress and then make adjustments accordingly.

cheat day on a diet

Will One Cheat Day Ruin My Diet?

No, one cheat day will not ruin your diet if you approach it responsibly and do everything in moderation.

To better understand how a cheat day can fit into your diet without causing significant setbacks, here are some key points:

Diet Cheat Day Rules

To prevent a cheat day from derailing your progress, you must set some ground rules. These may include limiting the cheat day to just one meal or snack, avoiding overeating, and promising to return to your regular diet plan immediately after the cheat day.

For example, a keto diet cheat day may involve consuming a higher amount of carbohydrates than usual. Remember that this may temporarily disrupt ketosis, and it may take several days to return to a ketogenic state.

Diet Cheat Day Frequency

The frequency of cheat days is dependent on your personal goals and preferences. Some people may choose a diet cheat day once a month, whereas others may opt for a diet cheat day once a week. You should assess your progress and adjust the frequency accordingly.

Diet Cheat Day Meal

Planning a specific cheat meal or snack can help you remain in control and prevent overindulgence. It can be rewarding to choose something you truly enjoy and look forward to as a treat for your discipline and commitment.

Monitoring Progress

Keep track of your weight, measurements, and overall well-being in order to determine how cheat days affect your progress. This will help identify the appropriate frequency and extent of cheat days that work best for you.

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However, whether a cheat day is helpful or not is entirely dependent on your approach. If it is used as a tool for psychological relief and motivation, it can be beneficial. However, if it leads to binge eating or promotes continued unhealthy habits, this may be detrimental to your diet.

Exercise And Activity

Engaging in regular exercise supports weight management and overall health (2). However, you don’t need to offset your calorie intake with exercise, or necessarily work out at all on your cheat day – it can also be a day of complete rest and relaxation if you choose. 

Emotional Eating

Be cautious not to use cheat days as a coping mechanism for any stress or emotional issues you are dealing with. This can lead to unhealthy eating patterns and be a hindrance to your diet goals.


The dietary needs and preferences of every person are unique. You should customize your cheat days based on your specific goals, lifestyle, and nutritional requirements to ensure your overall objectives are supported.

Read more: 3 Keto Fat Bomb Recipes For When You Need Guilt-Free Indulgence.

Are Cheat Days Good for Weight Loss?

Cheat days can be both beneficial and detrimental to weight loss, depending on how you manage them and incorporate them into your overall diet plan. Here’s a comprehensive look at potential advantages and disadvantages of cheat days for weight loss:

Potential Advantages

Psychological Relief

Cheat days provide a break from the monotony of strict dieting and may help alleviate any feelings of deprivation you may have. This can improve your commitment to your weight loss plan in the long run.

Improved Adherence

Allowing yourself occasional indulgences may prevent cravings becoming too intense, which reduces the likelihood of binge eating or abandoning your diet altogether.

Hormonal Effects

Some studies have suggested that a temporary increase in caloric intake on cheat days can boost leptin levels, a hormone that is responsible for the regulation of appetite and energy expenditure (3).

Higher leptin levels may result in a temporary increase in energy expenditure. However, more research is required to confirm this (3 ).

See also
Tilapia And Asparagus Diet: Why It Doesn't Work, And What To Do Instead

Potential Disadvantages

Excessive Calorie Intake

Overindulging on cheat days can result in too many calories being consumed, thereby negating the calorie deficit that is achieved during the rest of the week and potentially hindering weight loss progress. However, this is unlikely if cheat days are not too frequent. For example, one cheat day per week is unlikely to cause a problem.

Unhealthy Eating Habits

If cheat days promote the excessive consumption of unhealthy foods, this can contribute to poor overall nutrition and undermine your weight loss efforts. Again, it is unlikely to be a problem if your cheat days are not too frequent. 

Disruption Of Specific Diets

For those who are following certain diets, such as the keto diet, a cheat day that involves a high intake of carbohydrates can disrupt ketosis and may slow down the weight loss process.

keto diet cheat day

How Many Calories Do Cheat Days Take?

There is no specific number of calories that defines a cheat day, as the primary focus is on allowing yourself to indulge in your favorite foods temporarily. The number of calories that are consumed on a cheat day can vary greatly depending on individual preferences, food choices, and portion sizes.

However, a common approach is increasing the daily caloric intake by 20-50% during a cheat day or meal. For example, if you typically consume 2,000 calories a day, you may allow yourself between 2,400 and 3,000 calories on a cheat day. Alternatively, you can simply not worry about calories on your cheat day and eat what you wish until you feel full. 

It is important to remember that the key to cheat days is moderation and mindfulness. Consuming an excessive number of calories can negate the progress you have made during the rest of the week.

You must find a balance that allows you to enjoy your favorite treats without hindering your weight loss or health goals.

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Can You Really Eat Anything on a Cheat Day?

Factually speaking, you can eat anything you want to on a cheat day, but moderation and mindfulness are crucial to ensure your health and weight loss goals are not negatively impacted. A cheat day should be a controlled break from your regular diet, allowing you to enjoy your favorite treats without going overboard.

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A well-balanced cheat day may look like this:

  • Breakfast: Start with a nutritious meal, such as a vegetable omelet, whole-grain toast, and a serving of fruit. This will provide essential nutrients and set a positive tone for the day.
  • Snack: Choose a healthy snack such as Greek yogurt with nuts or a piece of fruit to maintain energy levels and curb hunger.
  • Lunch: For lunch, indulge in one of your favorite meals, such as a burger with a side salad instead of fries. Practice portion control and savor every bite.
  • Afternoon Snack: Opt for a light, healthy snack such as hummus with veggie sticks or a small handful of almonds to tide you over until dinner.
  • Dinner: Enjoy another favorite meal or dish, such as a slice of pizza, some pasta, or a creamy curry. Balance this with a side of steamed vegetables or a simple green salad.
  • Dessert: Treat yourself to a small dessert, such as a scoop of ice cream or a couple of cookies, while remembering to be mindful of portion sizes.

Ensure your cheat day still includes a balance of nutritious foods in addition to your indulgences to provide your body with the necessary nutrients for optimal health.

Slow down and enjoy every bite to help prevent overeating and enhance the satisfaction you get from your favorite foods. If certain foods have a tendency to cause overeating or binging, you should probably avoid them on cheat days in order to maintain control and prevent setbacks.


How Does A Cheat Day Affect My Diet?

A cheat day is a planned break from your regular diet, which allows you to indulge in your favorite foods. When they are practiced in moderation and with mindfulness, cheat days can provide psychological relief and help you remain committed to your weight loss plan.

However, an excessive intake of calories or frequent cheat days can hinder your progress by negating the calorie deficit you have achieved during the rest of the week.

How Often Should I Have A Cheat Day?

The frequency of cheat days can vary depending on the preferences and weight loss goals of an individual.

See also
7-Day Protein Diet Plan For Weight Loss

Some people may choose a cheat meal or snack once a week, whereas others may prefer a full cheat day every two weeks or even just once a month. It’s important to find a balance that works for you without compromising your overall progress.

Is It OK To Have 1 Cheat Day A Week?

Yes, one cheat day each week is generally considered acceptable as long as you approach it with moderation and mindfulness. However, you should ensure your cheat day doesn’t encourage overeating or unhealthy habits that could undermine your weight loss efforts or overall health.

Will I Gain Weight If I Overeat For A Week?

Weight gain will occur if you consistently consume more calories than your body needs for energy.

Overeating for just one week may cause temporary weight gain, but it is unlikely to have a significant long-term impact if you return to your regular eating habits immediately afterward. However, consistent overeating will most likely lead to sustained weight gain over time.

What Should A Cheat Day Look Like?

A well-balanced cheat day should include a mix of indulgences and nutrient-dense foods. You should start with a nutritious breakfast, enjoy your favorite treats for lunch or dinner, and remember to practice portion control.

Be mindful of your hunger cues, savor every bite, and remain active throughout the day. By striking a balance between the enjoyment of occasional indulgences and maintaining commitment to your health goals, a satisfying cheat day can be created without your progress being compromised.

Read more: An Insightful Guide to All Types of Meat.

The Bottom Line

Diet cheat days can be an effective way to indulge without sabotaging any progress you have made, just as long as you approach them with moderation and mindfulness.

By establishing boundaries, practicing portion control, incorporating nutrient-dense foods, and remaining active, you can enjoy your favorite treats without any compromise to your weight loss or health goals. 

Remember that the key to a successful cheat day is finding a balance that allows you to remain committed to your overall plan while still enjoying the occasional indulgence.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects (2000, 
  2. Physical Activity for a Healthy Weight (2023, 
  3. The Skinny on Cheat Days (n.d., 
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