Can I Eat Extra Calories Once a Week?

January 8, 2026 •

3 min read

According to a 2024 study published in the journal Nutrients, strategically incorporating refeed days can help sustain motivation and adherence to a long-term diet. This flexibility, which includes the question, 'can I eat extra calories once a week?' is a key strategy for many individuals aiming for sustainable weight management.

Quick Summary

A weekly high-calorie meal can fit into a diet plan without derailing progress, provided the weekly average remains in a deficit for weight loss. While temporary water weight gain may occur, lasting fat gain is unlikely from a single day's overindulgence. This strategy can offer psychological benefits and manage cravings, but requires careful planning and portion control.

Key Points

Weekly Calorie Balance: Your overall weight is determined by your net weekly calorie balance, meaning a single high-calorie day won't ruin a week's deficit.
Temporary vs. Permanent Gain: Any weight increase seen on the scale after a cheat meal is primarily temporary water weight and replenished glycogen, not significant fat gain.
Psychological Boost: A planned indulgence can provide a mental break from restrictive eating, increase motivation, and improve long-term adherence to a healthy diet.
Controlled Indulgence: It is crucial to have a 'cheat meal' rather than a 'cheat day,' limiting the calorie surplus to a single meal to avoid erasing your weekly progress.
Smart Refeeding: Maximize benefits by choosing a meal high in carbohydrates and protein to replenish energy stores, which is especially effective when combined with exercise.
Return to Routine: The most critical step is to promptly return to your healthy eating habits the following day to stay on track toward your goals.

The Science Behind Weekly Calorie Fluctuation

Your body operates on a weekly, not daily, calorie balance. This principle is the cornerstone of why a controlled high-calorie day, often called a 'refeed' or 'cheat meal,' won't necessarily undo a week of progress. If you maintain a caloric deficit for six days and have a single day where you eat extra calories, your net weekly calorie count determines your overall weight change. For example, a daily 500-calorie deficit for six days (3,000 calories total) can still withstand a single day with a 1,500-calorie surplus, leaving a net weekly deficit of 1,500 calories.

Temporary Weight Gain vs. Permanent Fat Gain

It is common to see a higher number on the scale the day after a high-calorie meal, but this is rarely a significant amount of fat. This temporary increase is largely due to three factors:

Increased Water Retention: Carbohydrates and sodium are often higher in 'cheat' foods. For every gram of stored carbohydrate (glycogen), your body stores roughly three grams of water. This extra water can lead to a temporary weight spike.
Replenished Glycogen Stores: After several days of a calorie deficit, muscle and liver glycogen stores are lower. A high-carb meal helps replenish these, which is beneficial for athletes and can boost energy for subsequent workouts.
Increased Food Volume: Simply carrying more undigested food and water in your system contributes to a temporary weight increase.

Psychological and Metabolic Benefits of a Refeed

A planned weekly refeed is not just about the numbers; it also offers significant psychological and metabolic advantages. Restrictive dieting can lead to burnout and increased cravings. Knowing you have a scheduled indulgence can boost motivation and make sticking to your plan easier long-term. Additionally, some studies suggest that a controlled high-calorie meal can temporarily increase levels of the hormone leptin, which regulates appetite and metabolism. This can help combat the metabolic slowdown that sometimes accompanies prolonged dieting.

Cheat Meal vs. Cheat Day: Finding Your Balance

There is a crucial distinction between a single cheat meal and a full cheat day, and understanding this can prevent derailing your progress.


Aspect	Single Cheat Meal	Full Cheat Day
Caloric Impact	Contained, often 500-1500 extra calories.	Uncontrolled, potentially thousands of excess calories.
Weight Management	Minimal impact, easily absorbed into the weekly average.	Can negate the entire weekly calorie deficit and stall weight loss.
Mental Impact	Satisfies cravings, reinforces discipline, and boosts motivation.	Can lead to feelings of guilt and an 'all-or-nothing' mindset.
Physical Impact	Minimal effect; temporary water weight/glycogen changes.	High risk of bloating, digestive discomfort, and lethargy.
Adherence	Promotes long-term consistency and a healthier relationship with food.	Increases the risk of falling off track and continuing a binge.

How to Implement a High-Calorie Day Smartly

To effectively eat extra calories once a week without compromising your goals, consider these strategies:

Prioritize Nutrients: A 'cheat meal' doesn't have to be junk food. Aim for a refeed that is higher in carbohydrates and protein to help restore glycogen and support muscle repair. Think a homemade burger on a whole-wheat bun with sweet potato fries rather than multiple slices of greasy pizza.
Plan It Ahead: Scheduling your high-calorie meal can help you mentally prepare and prevent impulsive overindulgence. Choose a specific meal or a social occasion to enjoy your treat guilt-free.
Control the Portions: Limit your indulgence to a single meal, not an entire day. This containment is key to managing the calorie surplus. Use a smaller plate or pre-portion your treats.
Stay Active: On the days following your higher-calorie intake, continue with your regular exercise routine. This helps burn off the excess calories and supports your overall calorie balance.
Return to Your Routine: The most important step is to get back on track with your regular, healthy eating plan immediately after the indulgence. Do not fall into the trap of an 'all-or-nothing' mindset that can lead to a prolonged binge.

Conclusion

Yes, you can eat extra calories once a week and still achieve your weight loss goals, as long as it's done within the framework of a weekly calorie deficit. The key is strategic planning and moderation. By opting for a controlled 'refeed' meal rather than a full 'cheat day,' you can enjoy your favorite foods, boost motivation, and potentially give your metabolism a small, temporary lift without derailing your long-term progress. Focus on consistency over perfection, and remember that overall weekly trends, not daily fluctuations, dictate your ultimate success.

Frequently Asked Questions

No, a single high-calorie day, when managed within a weekly calorie deficit, is unlikely to erase your weight loss progress. Weight gain is a result of a prolonged, cumulative calorie surplus, not a single day's deviation.

The temporary weight increase is primarily from water retention and restored muscle glycogen. Foods high in carbohydrates and sodium cause your body to hold more water, which is temporary and not fat.

A 'cheat meal' is a single, planned high-calorie meal, while a 'cheat day' is a full day of unrestricted eating. A cheat meal is generally more effective for weight management as it contains the calorie surplus, whereas a cheat day can easily consume or exceed your entire weekly calorie deficit.

Some research suggests a high-calorie refeed can temporarily increase levels of the hormone leptin, which regulates metabolism. However, this effect is often temporary and should not be relied upon as a primary weight loss strategy.

Focus on nutrient-dense options that are higher in carbohydrates and protein, like whole-grain pasta with lean meat sauce, a homemade burger with sweet potato fries, or a balanced smoothie with protein powder, oats, and healthy fats. Avoid excessive junk food.

Simply resume your regular, healthy eating plan and exercise routine the next day. Avoid extreme overcompensation, like skipping meals or doing overly intense workouts, as this can lead to an unhealthy cycle.

While a flexible approach works for many, individuals with a history of binge eating or a tendency for an 'all-or-nothing' mindset may find a structured refeed day counterproductive. It is important to know your personal relationship with food and prioritize overall consistency.