Cheat Days: Are They a Good Idea?

The idea of having a cheat day or cheat meal may seem to not hurt, but is this really the case?

Cheats Days and Cheat Meals

Cheating when one follows a diet plan involves granting oneself planned and calculated permissions to break diet restrictions temporarily. The idea behind this reward-based strategy is that by granting permission to the self to have brief indulgence periods, one becomes more likely to stick to the diet as time passes.

Cheat meals refer to meals that contain foods that are not included in one's current diet plan or that are thought to be indulgent, with a calorie amount going beyond the plan.

Are Cheat Meals a Good Idea?

Several experts have different takes regarding the issue. According to Anna Taylor, RD, LD, a registered dietitian, there are arguments for and against incorporating cheat days. Taylor concludes that after checking the evidence, having a cheat day reward may actually backfire.

The most common argument to support these cheat days is psychological in nature. Some people think that giving into indulgences would help them maintain their discipline most of the time.

However, according to Taylor, the short-term benefits one may gain from a cheat day could be overpowered by the harm they bring. Taylor and several other experts mainly advise against having cheat days due to how easy it is to go overboard and to how the idea of having cheat days prompts an unhealthy attitude and perception towards food.

Moreover, when it comes to weight loss, the calories of cheat days could quickly add up and halt or even reverse one's weight loss progress, as Taylor notes.

On top of this, social media activity also shows that the exact standard for a cheat day isn't clear for several people. For some people, it involves a whole day of indulging in thousands of calories worth of sweets, fast food, and other caloric foods. In this case, it is not simply cheating; it is overeating or even binge eating.

A study also found that having cheat meals is connected to higher eating disorder psychopathology and behaviors, such as binge-eating episodes.

Taylor notes that if one aims for weight loss, it is not a good idea to label foods as either good or bad, as it attaches a moral significance to each food decision and encourages black-or-white thinking. Unless the food makes one physically ill, it is not necessary for any food to be off-limits at all times. A mindset of deprivation does not yield good results.

Regardless of whether one has a "yes" or "no" view on cheat days, it is crucial to remember the right to enjoy and have a good relationship with food. Any diet plan that makes one feel deprived or hungry may not be sustainable in the long run. It is important to find out what works.

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