Understanding if it is good for your body to have a cheat meal?

October 20, 2025 •

5 min read

According to research from the University of Tasmania, participants in an intermittent dieting group that included planned calorie increases lost more weight over six months than those on a continuous calorie-restricted diet. This finding adds fuel to the debate: is it good for your body to have a cheat meal, or is it a setback waiting to happen?

Quick Summary

This article explores the physiological and psychological impacts of incorporating a cheat meal into your diet. It differentiates cheat meals from planned refeeds and offers strategic advice on how to use them to aid long-term consistency, rather than derail your progress.

Key Points

Mindset is Crucial: Avoid the all-or-nothing mentality; view a cheat meal as a planned indulgence, not a failure, to maintain a healthy relationship with food.
Cheat Meal vs. Refeed: A cheat meal is an untracked, psychological break, while a refeed is a strategic, macronutrient-focused increase for physiological benefits.
Potential Benefits: A controlled cheat meal can boost motivation, increase diet adherence, and provide a mental break from restriction.
Potential Risks: Overindulging can undo a weekly calorie deficit, cause digestive discomfort, and trigger binge-eating episodes in susceptible individuals.
Strategize for Success: Limit it to one meal, control portions, and time it after an intense workout to minimize negative impact.
Know When to Avoid: Individuals with a history of disordered eating, specific medical conditions (like diabetes), or emotional eating triggers should approach cheat meals with caution.

The Psychology of Cheat Meals: Motivation vs. Mindset

For many, a restrictive diet can feel like a punishment, leading to a sense of deprivation that is difficult to sustain long-term. A planned cheat meal can serve as a mental pressure release, offering something to look forward to and thereby boosting motivation and diet adherence. By strategically scheduling an indulgence, you can satisfy cravings in a controlled manner, which may help prevent unplanned, uncontrollable binge eating episodes later on. This shift from a mindset of absolute restriction to one of balanced indulgence is often cited as a key psychological benefit.

However, the term "cheat" itself can have negative connotations, potentially fostering feelings of guilt, shame, and failure. For some individuals, particularly those with a history of disordered eating, a cheat meal can trigger an 'all-or-nothing' mentality. This can lead to a cycle of restriction and overindulgence that can be detrimental to both physical and mental health. The key is in the mindset; reframing it as a planned indulgence or "treat meal" can help maintain a healthier relationship with food.

The Physiological Impact: Metabolism and Glycogen Stores

One of the most frequently debated aspects of cheat meals is their potential physiological effect. Proponents suggest that a cheat meal, particularly one high in carbohydrates, can temporarily boost metabolism. The theory is that prolonged calorie restriction can lower leptin levels, a hormone that regulates appetite and metabolism. A spike in calorie and carb intake may increase leptin, providing a temporary metabolic boost. However, the magnitude and duration of this effect are often overstated, and unlikely to significantly impact long-term weight loss on its own.

Metabolic Boost: An increase in calories can cause a temporary rise in the thermic effect of food (TEF) and, for very lean individuals, may increase leptin. This effect is transient and likely not a significant driver of long-term change.
Glycogen Replenishment: After intense training or a low-carb diet, a high-carb meal can replenish muscle glycogen stores. This can improve athletic performance and energy levels for subsequent workouts.
Temporary Weight Gain: High-salt and high-carb cheat meals can cause temporary water retention, leading to a bump on the scale. This is not fat gain and typically resolves within a few days as the body rebalances.
Digestive Discomfort: Overindulging can put stress on the digestive system, leading to bloating, gas, and fatigue.

Cheat Meal vs. Planned Refeed: What's the Difference?

It is crucial to distinguish between an uncontrolled cheat meal and a strategically planned refeed. While both involve a break from a regular diet, their intentions and execution are different, with varying impacts on your body and progress.


Aspect	Cheat Meal	Planned Refeed
Purpose	Psychological break and craving satisfaction.	Physiological benefits like glycogen replenishment and metabolic regulation.
Planning	Often spontaneous, or minimally planned.	Structured and strategic, with specific calorie and macronutrient targets.
Macronutrient Focus	High in carbs, fat, and sugar with no specific targets.	Primarily increases carbohydrates, keeping protein consistent and fat low.
Caloric Impact	Untracked and can easily wipe out a weekly deficit.	Controlled, typically aiming for maintenance or a slight surplus.
Best For	Casual dieters needing a mental break.	Advanced dieters, athletes, or those on strict protocols.

How to Implement a Strategic Indulgence

If you decide to incorporate a cheat meal, planning is key to ensuring it supports rather than sabotages your goals. The goal is mindful indulgence, not a free-for-all.

Schedule it: Plan your cheat meal in advance to give yourself something to look forward to and reduce the chance of an impulsive decision.
Make it a meal, not a day: The caloric damage from a single meal is much more manageable than a full day or weekend of unrestricted eating.
Keep portions in check: You don't have to eat the entire pizza. Enjoy a reasonable portion and savor each bite to maximize satisfaction without overconsumption.
Time it wisely: Scheduling your cheat meal on a training day, especially after an intense workout, can help your body use the extra calories to replenish glycogen stores rather than storing them as fat.
Listen to your body: Pay attention to your fullness cues. Stop eating when you feel satisfied, not stuffed.
Bounce back immediately: The most important rule is to return to your normal, healthy eating pattern right after the cheat meal. Don't let one indulgent meal spiral into a week of poor choices.

Who Should Avoid Cheat Meals?

While cheat meals can be a useful tool for some, they are not appropriate for everyone. Certain individuals should approach this concept with extreme caution or avoid it entirely.

Individuals with a history of disordered eating or binge eating: The 'all-or-nothing' mentality associated with cheat meals can trigger unhealthy eating behaviors.
Those in the early stages of a very strict diet: For those on a diet like ketogenic, a carb-heavy cheat meal will knock them out of ketosis and set them back significantly.
People with specific health conditions: Individuals with diabetes or other metabolic conditions should be cautious, as a sudden spike in sugar and calories could adversely affect their health.
Emotional eaters: If you tend to use food to cope with stress or other emotions, a reward-based cheat meal strategy may exacerbate the issue.

Conclusion

So, is it good for your body to have a cheat meal? The answer is nuanced and depends heavily on your individual health, goals, and mindset. When implemented strategically, a controlled, occasional cheat meal can offer significant psychological benefits like increased motivation and reduced feelings of deprivation. It can also provide a small, temporary metabolic boost and replenish glycogen stores, especially for active individuals. However, if approached with an unhealthy mindset or a tendency towards binge eating, it can easily undo progress and lead to guilt and frustration. The key is to see it as a planned indulgence, not a license for a free-for-all. By focusing on moderation, mindful eating, and overall consistency, a cheat meal can be a sustainable part of a long-term healthy lifestyle. For personalized advice, consider consulting a registered dietitian who can help tailor a plan to your specific needs.

Frequently Asked Questions

The ideal frequency depends on your goals and how you respond. Most experts suggest a single cheat meal once every 7 to 10 days to maintain progress without triggering overconsumption.

One single cheat meal will not ruin your diet in the long run, as long as it doesn't lead to a prolonged binge. Overall consistency is far more important than short-term perfection.

The metabolic boost from a cheat meal, typically from a temporary spike in leptin, is often minor and short-lived. The psychological benefits are generally considered more impactful for most people.

You are unlikely to gain significant fat from one cheat meal. Any immediate weight increase is likely due to water retention and replenished glycogen stores from higher sodium and carb intake.

A cheat meal is generally preferable to a cheat day, as it is much easier to control calorie intake and less likely to negate a week's worth of effort. A cheat day carries a higher risk of overconsumption.

To combat guilt, reframe the meal as a planned treat rather than 'cheating.' Focus on enjoying the moment and immediately returning to your normal healthy eating routine afterwards.

Mindful indulgence is key. Plan ahead, control your portions, and avoid letting one meal trigger a longer period of unhealthy eating. Savor the food, then get back on track.