To Cheat or Not to Cheat? Should I Have A cheat Day?

The use of cheat days has increased steadily over the past few years. Some well-known public figures consistently post pictures of their immense cheat meals on social media while sporting an athletic and muscular physique. There are opinions for and against cheat meals/days, and in this blog, I am going to discuss these and help you decide if cheat meals/days may be right for you. 

What is a cheat meal/cheat day?

When someone is on a diet plan or has a lifestyle that involves restriction of their calorie intake or avoidance of certain foods, they may want to take a break from their regime and have a meal or a full day where they do not need to follow the diet plan or other restrictions. This is a cheat meal or cheat day. The phrase means you are “cheating” on your diet. 

Why are cheat meals/days thought to be beneficial?

Some studies have shown that having a cheat meal/day can increase your leptin levels and metabolism. Leptin is a hormone involved in appetite regulation. When leptin levels are high, your appetite decreases. (However, some of these studies were done on athletes or participants who were on specific diets, so they may not be applicable to everyone.)

Cheat meals/days are thought to help people stick to their diet. It can be easier to have willpower when you know you can have anything you want on a certain day each week. When a diet lasts months, it can help you be more consistent as you know you can still have the food and beverages that are “off plan” and that you may be craving. 

A common reason people quit their diet is that they feel deprived, that they can’t go out with their friends properly, or that all they eat is salad and they are craving other types of foods. Cheat meals/days allow them to socialise more easily and not feel so weighed down by their diet plan. 

Why are cheat meals/days not a good idea?

Cheat meals/days emphasise the thought that foods are “good” or “bad”, rather than promoting the mindset that some foods are better for you and some foods you should avoid or have smaller amounts of. Using the word cheat can imply that you are being naughty and create feelings of guilt and shame. 

People can eat a significant number of calories in a cheat meal/day. This can mean that you undo a lot of the hard work you have done. Suppose you are on a particularly restrictive diet. In that case, you may find that you put on a significant amount of weight with only one cheat meal or day because your body has gone into survival mode and is now trying to hang on to anything you eat so it can get the nutrients it needs. 

For some people, cheat meals or days can make them realise all the food they miss and the joy they feel when eating certain foods, and therefore, they don’t want to follow their diet plan. When you get a sudden rush of carbohydrates, fat and sugar (which many cheat meals contain), you get a release of dopamine and other “happy hormones”. By having cheat meals regularly, you may be on a weekly rollercoaster of emotions. 

Should I have a cheat day?

As you can see, there are pros and cons to adding cheat meals/days to your diet plan or lifestyle. Every year, I attend the British Society of Lifestyle Medicine’s (BSLM) annual conference. For 3 years in a row ,a leading researcher has said that the best diet is whichever diet you can stick to. If you would like to incorporate cheat meals/days into your lifestyle, then there are a few things to keep in mind:

1. Adopt the Right Mindset

This is not about eating as much “bad” food as possible. It is about allowing yourself a bit more wiggle room to eat something that isn’t the best for your health or in line with your diet plan but brings you joy, helps keep you motivated, and gives you more willpower at other times in the week. 

2. Plan Your Cheat Meals

Planning is essential to prevent sabotaging all the work you have done towards your health goal. Otherwise, the day comes, and from the moment you wake up until you go to bed, you eat anything and everything. This can lead to a significant number of calories and cause you to feel bad about yourself. 

3. Consider a Cheat Meal Instead of a Full Day

Following the above point, picking a particular meal may help manage your intake. By having a cheat meal, you are more likely to plan that meal and limit any detrimental effects the cheat meal may have. 

4. Watch Out for Special Diet Plans

This is specifically for diet plans that rely on getting you into ketosis. As this can take days to weeks, one cheat meal/day can cause you to come out of ketosis. Then, you will need to spend days or weeks getting back into ketosis. 

Alternatives to Cheat Meals and Days

If you do not want to use cheat meals/days, there are other things you can do:

1. Embrace the 80/20 Rule

Balance: A balanced diet that is not about perfection is crucial for consistency. Many people use the 80/20 rule. So, 80% of your diet plan should be full of healthy whole foods. Then, 20% of your plan can include foods and beverages that may not be the best for you, but having them occasionally will not cause you any harm.

2. Practice Mindful Eating

Be mindful of portion sizes and be mindful when you are eating. Look at packages to see what a portion size is. When you have your main meals, think about the portion you are serving yourself.

3. Learn Portion Guidance

There are many sites, including NHS ones, which can help you with this. When you eat, be mindful of how much you are chewing your food, the tastes, textures and flavours. This will help you to slow down your eating and for you to know when you are actually full. How many times have you finished a meal and felt uncomfortable because you ate too much? It can take up to 20 minutes for the signal from your stomach, saying you are full, to reach your brain. 

Final Thoughts

There are advantages and disadvantages to having cheat meals or cheat days. You need to pick a regime that works for you, your lifestyle, and your diet plan. If you would like support and coaching to help you achieve your health goals, then book a discovery call, and we can discuss this further. 

references

• NHS Eatwell Guide – The Eatwell Guide
• British Dietetic Association (BDA) – Health Eating
• British Society of Lifestyle Medicine – Lifestyle Medicine

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