There's no single "right" number, but most experts suggest 1-2 cheat meals per week, or about 4-8 a month, balancing indulgences with consistency (80/20 rule), though some suggest one cheat day every other week or even less often, depending on your goals (weight loss vs. maintenance) and how your body responds; the key is moderation and preventing full binges that derail progress, making meals often better than days.
Many people choose a weekend day to indulge in a cheat meal or cheat day because these days tend to be less structured. Dr. Sean Kandel, a board-certified internal medicine doctor, recommends one or two cheat meals per week for healthy individuals.
Short answer: one planned cheat day per month is usually safer and more effective than two, but the optimal approach depends on your goals, current diet discipline, psychological relationship with food, and how you define a ``cheat day.''
One cheat day won't ruin progress, but it's important to stay mindful of portion sizes. Consistency is key, so don't let one day throw you off balance.
Two cheat days can be ``okay'' and even beneficial for adherence when they're planned, limited, and balanced within weekly calories and training. They become harmful when unstructured, frequent enough to erase the weekly deficit, or when they trigger loss of control.
However, a common approach is increasing the daily caloric intake by 20-50% during a cheat day or meal. For example, if you typically consume 2,000 calories a day, you may allow yourself between 2,400 and 3,000 calories on a cheat day.
A healthy, high carb meal with a good quality protein is always most optimal. For example, filet steak with sweet potato is a great, tasty option. Don't forget to get as many vegetables on your plate as possible too.
To gain a pound of fat, you would need to add about 500 calories a day on top of your normal diet, every day, for about 7 days. This makes gaining any significant amount of fat from even the craziest, all-out cheat days unlikely.
Understanding the 3-3-3 Rule
Specifically, the rule suggests: Three balanced meals per day. Three hours between each meal. Three hours of movement per week.
At a 500 calorie deficit you would lose around 4.2 lbs. If you cheat once during that period, you end up reducing your weight loss by about 7%. If you cheat once every two months, then the effect is a 3-4% reduction. Of course the more you eat on your cheat day, the bigger this effect is going to be.
Cheat meals and cheat days are not healthy psychologically for many individuals. Over time, the guilt of "giving into temptation" and binge eating can lead to full-on eating disorders and poor body image.
Telling your partner you cheated soon after the fact is crucial to your relationship's success—at least, in most cases. “If you intend on repairing and establishing trust within the relationship, it is often best to share what happened with the hope of making necessary changes to heal the relationship,” says Dr.
The 2-2-2 Method is based on three key components: water intake, nutrient-dense fruit and vegetable intake, and regular exercise. Below, we discuss the purpose of each to highlight how they can help you lose weight and improve your health.
Cheat meals don't boost metabolism enough
Yes, your body burns a few extra calories digesting a big meal. But no, it doesn't come close to offsetting the intake. “There is a temporary increase in metabolic rate, but it's small compared to the large influx of calories,” he explained.
Plan Your Cheat Meals
Planning cheat days will help you stay on track. Many nutritionists recommend the 80/20 rule, by which 80% of what you eat is healthy and 20% offers more flexibility. Plan things out so you can make sure you have everything you need to make balanced cheat meals.
One day of overeating will lead to a little bit of fat gain, but once you get back to eating normally, your body will burn off the excess fat, and you'll be right back to where you were before the high-calorie day.
According to fitness coach Raj Ganpath, losing 10 kg in 2-3 months is possible but highly unsustainable. He explains that to achieve this, you need a daily calorie deficit of about 1,300, which is extremely difficult to maintain.
Simplifying The 7 Days Diet Plan For Weight Loss:
Her diet included meals like vegetable poha, fruit, roti, and grilled chicken. Alia trained with Yasmin Karachiwala, blending Pilates, cardio, and strength exercises. Her 7-day routine included running, push-ups, yoga, squats, and crunches to tone and lose weight.
Cheat meals are a horrible idea if you over consume. Eating 5,000 calories during your cheat meal will in fact set your gains back. I have seen this over and over. However if handled responsibly there may be some psychological benefits with minimal downside.
You Might Be Eating Too Little
This phenomenon is called “starvation mode,” and while your body isn't actually starving, it will naturally hold onto whatever calories it receives in an effort to help you maintain your energy balance.
You don't want one indulgence to carry over for a few days. Plan healthy meals and snacks for the next few days. Avoid trigger foods – a food you struggle to stop eating is harder to moderate. Never choose a trigger food for your cheat meal and if you do use portion control.
Although it's more common to skip breakfast or dinner, some people prefer to fast during the mid-day and skip lunch. There are not a lot of scientific studies on skipping lunch, but one research study revealed that skipping lunch and breakfast lowered total diet quality more than skipping dinner did [3].
Your 14-day weight-loss plan
Understanding the 90/10 Rule
Instead, it's about making informed choices and creating a balanced eating plan that supports your health and weight loss goals. The 90/10 rule is a lifestyle approach; 90% of your diet should be clean, healthy foods or drinks then the other 10% you can enjoy without guilt.