Is it okay to have one cheat day a week when cutting?

October 9, 2025 •

5 min read

According to a 2022 article in the Journal of Eating Disorders, cheat meals are sometimes linked to eating disorder behaviors. For many people, however, a more common question is about striking a balance between discipline and enjoyment, particularly regarding their efforts to lose weight: is it okay to have one cheat day a week when cutting?

Quick Summary

A cheat day can erase a weekly calorie deficit, while a controlled cheat meal is a safer alternative during a cutting phase. The article examines the risks, psychological factors, and strategic options for planned dietary deviations.

Key Points

Cheat Days vs. Cheat Meals: A full cheat day can easily erase a week's calorie deficit, while a controlled cheat meal is a much safer option for a cutting diet.
Psychological Impact: Indulging in a single, planned cheat meal can help boost motivation and reduce feelings of deprivation, whereas a full cheat day can lead to guilt and an unhealthy all-or-nothing mindset.
Metabolic Effect: The theory that a cheat day significantly boosts metabolism (via leptin) is largely unsupported by robust evidence; any effect is likely temporary and insufficient to counteract excess calories.
Refeed Days: A more structured alternative to a cheat day is a refeed day, which involves a strategic increase in carbohydrates to replenish glycogen and support metabolic function.
Sustainability is Key: Long-term fat loss depends on consistency, not perfection. Flexible approaches like controlled cheat meals or the 80/20 rule are more sustainable for maintaining a healthy lifestyle.

For anyone committed to a cutting phase, the prospect of indulging in favorite foods is a powerful psychological tool. The concept of a designated 'cheat day' has gained popularity as a reward for sticking to a strict regimen. However, while a single, planned indulgence can offer mental relief, a full day of unrestricted eating can easily sabotage a week of hard-won progress. Understanding the difference between a cheat day, a cheat meal, and a refeed day is critical for anyone looking to shed fat sustainably.

Cheat Day vs. Cheat Meal: The Critical Difference

The fundamental distinction lies in the duration and calorie impact. A cheat meal is a single, planned meal that deviates from your regular diet. The rest of the day's eating remains on track. This provides a taste of your favorite treat without a major caloric disruption. For example, a single burger and fries or a couple of slices of pizza can be incorporated relatively harmlessly.

A cheat day, on the other hand, involves eating freely for an entire day, from breakfast to dinner and all the snacks in between. This approach carries a much higher risk of overconsumption. Most people can easily consume thousands of extra calories during a full cheat day, which can completely wipe out the calorie deficit achieved over the preceding six days.

The Potential Pitfalls of a Weekly Cheat Day

Negating the Calorie Deficit

Weight loss fundamentally relies on a consistent calorie deficit. A simple calculation reveals the danger of a full cheat day. If you maintain a 500-calorie daily deficit for six days, you accumulate a total deficit of 3,000 calories. However, a single day of unrestricted eating can easily add 3,000 or more extra calories, leaving your weekly progress at a standstill. This isn't just a hypothetical risk; it's a common outcome that leaves many dieters frustrated and unmotivated.

The Psychological Backfire

For some, the all-or-nothing mindset of a cheat day is mentally draining. It can foster an unhealthy relationship with food, where foods are labeled as "good" or "bad". This can create feelings of guilt and shame after indulging, potentially triggering a cycle of restriction followed by bingeing. A planned cheat meal is less likely to lead to this rebound effect, as it's a more controlled release of pressure.

Temporary Weight Gain

Stepping on the scale the day after a full cheat day can be disheartening. However, the temporary weight gain is usually not fat but rather water retention and replenished glycogen stores. Foods high in salt and carbohydrates cause the body to store more water. While this weight spike is temporary, it can be a psychological blow to someone dedicated to a cutting phase.

Strategic Indulgence: Refeeds and Flexible Dieting

For more advanced dieters or those struggling with mental fatigue, a refeed day is a more structured and strategic alternative. A refeed involves a planned, temporary increase in caloric intake, primarily from carbohydrates. This is designed to counteract the metabolic adaptations that can occur during prolonged caloric restriction. Unlike a cheat day, refeeds are not an excuse to gorge on junk food. The focus is on nutrient-dense, high-carb sources like whole grains, potatoes, and fruits.

Another option is flexible dieting, which follows a more balanced approach rather than strict rules. The 80/20 rule is a popular example, where 80% of your calories come from healthy, nutrient-dense foods, and the remaining 20% allows for discretionary eating. This approach eliminates the need for a dedicated cheat day by allowing for small, consistent indulgences, fostering a healthier, more sustainable relationship with food.

Comparison of Dietary Indulgence Strategies


Aspect	Cheat Day	Cheat Meal	Refeed Day
Purpose	Psychological reward; untracked indulgence.	Psychological reward; contained indulgence.	Metabolic support; replenishes glycogen and leptin.
Caloric Impact	High risk of erasing weekly deficit.	Minimal impact; easier to stay within weekly deficit.	Planned calorie increase, mainly from carbs.
Macronutrient Focus	Uncontrolled; high in fats, carbs, and sugars.	Uncontrolled; often high in fats, carbs, and sugars.	Structured; focus on high-quality carbohydrates.
Psychological Effect	High risk of guilt, bingeing, or all-or-nothing thinking.	Provides relief from diet fatigue; less guilt associated.	Provides controlled mental relief; feels like a strategic part of the plan.
Risk Level	High risk for derailing progress.	Low to moderate risk when controlled.	Low risk when correctly implemented.

How to Incorporate Safe "Cheats" While Cutting

For those who feel the need for an occasional break, here are some actionable steps to take:

Prioritize a cheat meal, not a cheat day. Limiting your indulgence to a single meal keeps the calorie increase controlled and manageable, preventing the overindulgence that can occur over a full day.
Plan ahead. Schedule your cheat meal for a specific time and occasion. This avoids impulsive decisions and gives you something to look forward to, bolstering your motivation for the rest of the week.
Be mindful of portion sizes. Even during a cheat meal, practicing moderation is key. You can still enjoy your favorite foods by keeping portions in check rather than eating to the point of discomfort.
Make smart substitutions. Opt for higher-carb, lower-fat versions of your comfort foods to align more closely with a refeed strategy. For instance, a burger with a bun and a side salad is better than a giant burger with fries.
Time it with a workout. Consuming a higher-carb meal after an intense weight training session can help replenish muscle glycogen stores, potentially channeling the excess energy more effectively.
Don't overcompensate. After your indulgence, simply return to your regular diet the next day. Avoid the temptation to fast or punish yourself, which can worsen an unhealthy relationship with food.
Consider your diet type. If you are on a very low-carb diet, such as a ketogenic diet, be aware that a high-carb cheat meal will knock you out of ketosis for several days, delaying your progress.

Conclusion

While the concept of a full cheat day can be psychologically appealing, it poses a significant risk to your cutting progress by potentially erasing your weekly calorie deficit and fostering unhealthy eating patterns. A more strategic and sustainable approach involves opting for a single, planned cheat meal or a structured refeed, particularly one that focuses on carbohydrates. The key to successful, long-term fat loss is consistency, not perfection. By adopting a mindset of mindful, controlled indulgence rather than all-or-nothing "cheating," you can satisfy cravings, maintain motivation, and ultimately achieve your goals without compromising your physical and mental health.

For additional reading on healthy dieting approaches, consider consulting reputable sources like the Cleveland Clinic's health information.

Frequently Asked Questions

Yes, it can. It is easy to consume enough calories in a single day of unrestricted eating to completely erase the calorie deficit you achieved over the prior six days. One article gives an example of how a 2,750 calorie surplus on a cheat day can negate a 2,700 calorie deficit from the rest of the week, resulting in zero weight loss.

A single, moderate cheat meal is unlikely to cause significant fat gain, especially if you maintain an overall weekly calorie deficit. Any temporary weight increase seen on the scale is typically due to water retention and replenished glycogen, not fat mass.

Planned cheat meals can serve as a psychological tool to maintain motivation and adherence to a diet by providing a break from restriction. However, viewing food as a 'cheat' can lead to guilt and potentially problematic eating patterns for some individuals.

A cheat day is an unstructured, untracked day of indulgence, while a refeed day is a planned, strategic increase in calories, primarily from carbohydrates, to support hormonal health and replenish glycogen stores. Refeeds are more controlled and are typically used by advanced dieters.

Yes, many experts recommend opting for a single cheat meal instead of a full day of cheating. Other sustainable strategies include practicing flexible dieting (like the 80/20 rule) or incorporating a planned refeed day focusing on healthy carbohydrates.

While it's a popular theory, the scientific evidence to support that a cheat meal significantly boosts metabolism is mixed and inconclusive. Any temporary increase in metabolic rate is unlikely to be large enough to offset the excess calories consumed.

If you overdo it, don't punish yourself or fast the next day. Simply return to your regular diet and exercise routine. Forgiving yourself and getting back on track is crucial for maintaining a healthy mindset and long-term progress.