Nutrition Articles

Can You 'Cheat' on Your Diet and Still Lose Weight?

How Cheat Meals and Cheat Days Affect Your Weight Loss

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"Cheating" is the act of deceiving others or being dishonest. The word conjures up images of copying someone else's answers during an exam, fudging your taxes, or counting cards.  Needless to say, these are not positive activities.  But does the same negative connotation apply to a cheat meal (or day) for a person on a diet?  Can "cheating" on one's diet be beneficial—even fun—or is it just setting the stage for dieting disaster? 
 
As a registered dietitian, I am often asked about cheat meals and cheat days.  Usually the dieter seems to be asking the question out of desperation. He or she often mentions feeling obsessed and exhausted of counting calories. "I want to have a cheat day once a week where I can eat whatever I want without worrying about my calories," they often say.  "But will this cheat day hurt my weight loss?" In other cases, people eat so "clean" (i.e. perfect) on their diets that they simply can't keep up with it day in and day out. They feel that they "need" a cheat meal or day to look forward to and keep them accountable to their strict diet all the other days.
 
I think everyone would agree that even though it has been documented to help people lose weight, daily calorie counting is a big pain in the butt.  You have to read labels, measure portions and keep track of so many details. Food selection is constantly on your mind.  Focusing so much on calories makes it easy to get into the trap of trying to eat a strict diet of "good" foods, then falling off the wagon and overeating the "bad" foods you tried to avoid.  Your vocabulary and thoughts are consumed with extremes: good foods vs. bad foods, cheating vs. being good, restricting vs. overindulging. It is easy to see why you'd want to "cheat" on a system like this. But is cheating on your diet really the answer?
 
Scientifically speaking, "cheating" has not been studied enough for me to give you a clear-cut answer on whether or not it works in the short-term or the long-term.  However, the science of caloric intake, as well as the psychological implications of cutting and counting calories, has been extensively researched.  So let's explore what we do know and apply it to the idea of cheat days.

"Calories in vs. calories out" is the golden rule for effective weight loss. To lose weight, a person must eat fewer calories than he or she burns.  Let's assume you are cutting a total of 3,500 over the course of a week to lose 1 pound.  In this example, your daily calorie intake is about 1,200-1,500 calories. (Calculate your daily calorie needs for weight loss here.) Say you choose to eat right in the middle of your recommended range: 1,350 calories per day. How would an innocent "cheat" day affect your progress?
  • Scenario #1:  On your cheat day, you indulge in a few extra sweets or treats and take in 2,500 calories total.  This brings your daily average to 1,514, which is still within your weight-loss calorie range.  Therefore, you should still lose weight for the week.
     
  • Scenario #2:  On your cheat day you eat anything and everything you've been craving: a fast food value meal, potato chips, a milkshake and some buttery popcorn. You take in 4,000 calories.  This brings your daily average to 1,729, which is over your weight-loss calorie range.  Therefore, you will probably maintain your current weight for the week.
 
This simple example illustrates how a cheat day can easily derail your weight loss efforts.  If you eat with reckless abandon and no real plan (or calorie counting), as in scenario #2, you'll stall your weight loss. But scenario #1 shows how the occasional higher calorie day can still fit into a weight-loss plan when it's properly planned and somewhat controlled.  Planning for that little indulgence on occasion is easier than you may think and uses the weight loss technique that I call "calorie banking." 
 
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • To lose weight is a harder thing specially for an overweight person. People do many things to lose weight, but they do no know only exercising is not helpful at the same time they also need to maintain a proper and healthy diet. Some people work out hard but on the other hand they eat everything that increases their body fat. Exercising regularly, maintaining a healthy diet is very important. Add some weight loss supplement like http://www.nuez-d
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    - 6/9/2016 1:57:24 AM
  • I'm not on a diet, I'm making long-term lifestyle changes. This way, there's no cheating, as there are no foods off limits. - 5/31/2016 1:35:43 AM
  • Yep, I use this strategy myself to keep my sanity! I try to stay around 1400 calories a day during the week, sometimes a few hundred more calories on the days I do intense workouts, but on the weekends I seem to get really hungry. I figured that if I eat no more than 2000 calories one or two days a week it's not going to hurt my weightloss. Sure enough, I still am losing weight doing this! - 4/18/2016 4:45:14 PM
  • I read this article every once in a while and always find something new. Personally I don't have "cheat" days because nothing is really off limits. That doesn't mean that I don't choose less healthy foods sometimes, or eat more than I'd like other times. that is life.
    I track my food and look at the weekly balance; that helps me understand why I've lost, gained, or maintained right now I'm in maintenance and have been since April 2013.

    My approach works for me and it's important that we figure out what works for each of us. - 2/19/2016 9:03:20 AM
  • all diet advice has to be right for you and your lifestyle. Personally a cheat day for me becomes a binge eating session, but I know it is great for some. - 1/6/2016 2:06:46 PM
  • I hate the word "cheat" when it comes to eating. It implies that you're doing something bad and should feel guilty. If you plan properly, you can include your favorite foods - in moderation.

    You can eat within your calorie range, and eat nothing but junk on a "cheat" day. But the after-affects aren't so pleasant. You might have water weight retention and bloating from too much salt, sugar cravings after too many sweets, an upset stomach from too much fried foods, a hangover from too much alcohol. Is it really worth the suffering the next day?

    Instead, if you plan for a treat in your daily program - regardless of whether you're counting calories, carbs, or points for a specific plan, you won't go overboard with any foods. - 9/20/2015 1:22:42 PM
  • STEPHIESMITH1
    Oh goodness, I didn't overeat yesterday until later in the evening. I don't know why I was so hungry, but I made myself three sandwiches and had some toast! I don't even want to calculate the amount of carbs I ate. I would probably estimate I ate 3,000 calories that day, and I was nervous to step on the scale. I'm glad to know I can budget for the rest of the week to make up for it. I'll try to stay strong over the weekend! - 8/14/2015 10:35:45 AM
  • HEALTHYNICOLE8
    Cheat days are awesome! And so effective, for the calorie spike and metabolic response but even more so for the psychological effects! Ive been pretty impressed with the idea of a cheat weekend that I read about, there is a pretty good program based around this idea, I reviewed it here if anyone is interested:
    http://healthyl
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    .com/CheatWeekends - 7/2/2015 3:09:41 AM
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  • The word cheat is negative. So I call then special treat days. I have them on occasion. It is especially easy to have them when you can stop at just a one time deal. If you are a sugar addict best to stay away. For now I am staying away. - 3/5/2015 2:33:18 PM
  • I have found that I have my greatest success when I do not go in full denial mode. If I want something, I do but in moderation. I also no longer drink my calories. It used to be if I had a burger I had to have a shake, if I had pizza I had to have a beer, and at other times it was a soda. Now I drink water or carbonated water only, no matter what I am eating. - 2/6/2015 4:19:36 PM
  • Usually, I keep my Sundays as 'free' days from the diet I'm following. This doesn't mean I splurge or eat 5,000 calories in a day, I simply decide to eat what I enjoy most (let's say, pizza) and a little more treats, but I always be careful about not overeating. I track food everyday, so I can get an idea of the weekly balance. During my weight loss journey, I have realized the extreme importance of tracking, this is the real key of success! - 1/20/2015 9:52:15 AM
  • Sunday I had a "splurge" day. I made cookies for my family, and allowed myself to be "free" with my intake of them ('tis the season). I only went a tad over my daily calorie budget and was on target with protein and fiber. I actually lost a bit of weight and I was not craving cookies today. Today was 99.8% clean and on target for all areas tracked (I ate one cookie because my 7 yr old wanted to give me one) and I enjoyed the clean food a lot better than I enjoyed my cookie binge! I guess I've grown up. Anyway, I agree with this blog! Plan ahead, set aside, and indulge guilt free, in moderation. Fix your relationship with food. It's this dieting mentality that has us all messed up. Lifestyle change, people. - 12/16/2014 4:55:59 AM
  • Speaking of 'cheating', there's this great site I go to for recipes.. they're delicious and skinny style, so you feel like you're cheating but you're not. :) www.skinnykitchen
    .com. It's free and you don't have to sign up, but I signed up so I could save recipes for the future. I tried their 3 ingredient ranch which is DELICIOUS. Tastes like full fat ranch and only has lowfat buttermilk, light mayo, and 1 oz Hidden Valley Seasoning and Salad Dressing Mix. It is SO good. Check it out, I love the site and you can find tasty skinny versions of everything. None of it tastes like diet food. :) - 7/19/2014 12:49:55 PM
  • I follow the 80/20 rule. 80% of the time, I am on track. 20% of the time, I indulge. Absolutely giving any thing up, just sets me up for the binge. I am only three weeks in...but this strategy has helped me. - 6/23/2014 3:05:05 PM

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