Yes, a "cheat week" is a concept where someone takes an entire week off from a strict diet or fitness plan to indulge, but it's generally discouraged by experts as it can derail progress, disrupt habits, and lead to psychological downsides like "all-or-nothing" thinking, with many recommending smaller, planned "cheat meals" or following the 80/20 rule (80% healthy, 20% flexible) for better long-term results.
Your mindset will suffer
Perhaps the biggest damage a cheat week will do is send your positive and focused mindset wayyyyyy off track! By forgetting about your healthy food choices across consecutive days, your mind quickly begins to see these indulgent meal choices as 'habits'.
Short answer: No -- a single planned cheat meal per week will not automatically cause weight gain if it fits within your weekly energy balance and doesn't trigger sustained overeating. Weight change is determined by cumulative calories over days and weeks, not one isolated meal.
A ``cheat'' day a week can be fine, but the word cheat can have a negative connotation in that you are doing something ``bad''... so it's better to stay away from that term if is doesn't bother you.
A single cheat day won't ruin your weight loss results, but multiple uncontrolled cheat days can have an impact. Don't see them as a chance to lose all self-control and binge eat. These actions can lead to serious food guilt and weight loss setbacks. It is important to do them in moderation.
Very little, it turns out. There are about 9 food calories in a gram of fat, so in theory you could gain one pound of fat (454 g) by eating some 4,000 calories more than you burn. The actual number may be closer to 3,500, so if you eat 500 extra calories per day for a week, you might gain a pound of fat.
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.
If you're following a diet for weight loss, you may feel concerned about how overeating might impact your results, but one day of overeating will not negate the progress you've made. A small study from 2014 found that men who overate by 1,500 calories per day for three days did not experience any increase in fat mass.
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.
If you eat 3,000 calories, you're more likely to gain weight if you have the energy needs of an average person. This is only possible if your body burns less than that for energy. Therefore, if your body burns 2,500 calories daily, then you have a surplus of 500 calories that your body can store as fat.
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.
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.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Fill up on high-fiber, nutrient-rich foods and lean protein
These foods can help prevent cravings and restore lost vitamins and minerals. Try to limit foods that digest quickly, such as those with sugar and refined flour, because they tend to make us feel hungrier.
While your metabolism may go up in the immediate aftermath of a splurge, it doesn't stay that way for long enough to make a significant difference. “Cheat day calories can add up fast and bring your weight loss progress to a screeching halt — or even reverse it,” Taylor warns.
A small study on 15 healthy young males eating 6,000 calories for one day revealed a total weight gain of 1.87 pounds. This calorie level is extremely difficult to do regularly. Remember, some of this weight gain would be water weight and some undigested food.
Bottom line: skipping meals rarely results in weight loss for the long term and it can negatively impact your metabolism.
Might Not Support Weight-Loss Goals
But eating pizza until you're overly full can lead to consuming extra calories, which may contribute to weight gain over time. A single 14-inch pizza can have over 2,000 calories—roughly the amount of calories a person should be consuming in an entire day.
Consuming at least 1,200 calories per day has often been touted as the minimum for basic bodily functions and to stay out of starvation mode, but the amount is actually too low. A healthy amount of calories for adult women ranges from 1,800 to 2,400 calories per day and for men it's 2,000 to 3,200 calories per day.
If you plan to consume a larger amount of calories, try to do it on a day you can burn them off. Nutritionists agree that you should indulge in your cravings, but if you do, do it on the day of an intense workout. Even better, choose a meal that's high in protein to rebuild muscle mass and satiate hunger.
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.
If the weight fluctuation is very rapid (for example, a weight increase of 1-3 kg from one day to the next), it's definitely water, because fat doesn't accumulate that quickly! If it's water retention, swelling is often localized, manifesting as puffiness in the legs, ankles, hands, and abdomen.
Weighing weekly helps you manage your weight
A systematic review of 12 studies found participants who weighed themselves weekly or daily over several months lost 1–3 BMI (body mass index) units more and regained less weight than participants who didn't weight themselves frequently.