If you've ever followed any form of nutrition plan such as working to a calorie deficit, or simply tried to lose weight, chances are you've come across the term 'cheat meal' or even a 'cheat day'. It’s a phrase that’s everywhere, but rarely well explained.
At the time of writing (early August 2025) I’m currently in a calorie deficit alongside my training plan. To be precise, I’m on 2,000 calories a day, of which 220g needs to be protein. On top of the four heavy weights sessions (two upper and two lower body, all to-failure reps) each day I work out I need to do an extra 200 calories of cardio, plus one day – a day I’m not doing weights – where I have to do 400 calories. Just for the record, I fucking hate cardio. My goal? To be in the best shape I can be in for a holiday in September in Ibiza (last visited the White Isle in 1996, but that’s another story). I’m about halfway through this real focus, and so far, so good.
As part of my nutrition goals, I’m allowed one day’s cheat meal. Note, not cheat day, a cheat meal.
What Just What is a Cheat Meal, Really?
The core idea behind a cheat meal is relatively simple: take a short break from your usual eating plan to enjoy something you crave. But here’s the thing: too often, 'cheat' implies guilt, failure or a total free-for-all.
But, in reality, a single meal, or even a day, of eating above your calorie target won’t undo weeks of consistency. However, this comes with a few important caveats….read on.
Why Cheat Meals Exist In The First Place
Cheat meals are primarily there for a psychological purpose: they can help reduce cravings, prevent feelings of restriction, and provide a mental reset for people on structured plans….a little ‘time out’ if you will. So, if an occasional burger or slice of that chocolate cake helps you stay consistent the rest of the time, then my friend, that’s a win. Because consistency beats perfection, every time.
But ‘Cheat Day’ Mentality Can Be Dangerous
Where cheat meals chiefly go wrong is when they become 'cheat days' or full-blown binges – give an inch and take a mile so to speak. It’s one thing to enjoy a treat meal, but it’s another to throw caution to the wind and eat 3,000+ calories over your target…rather than a slice or two of that pizza, you’re downing the whole thing. This kind of approach cannot just stall fat loss progress but reinforce negative cycles of guilt and overcompensation.
But consider this: if you’re on a calorie deficit diet as I am and working bloody hard to get to the shape you want, then quite simply, over-consuming just undoes that hard work and can set you back a week by the time you’ve worked these excess calories off.
Take my example: at 2,000 calories a day, I’m down by 500 calories against my recommended 2,500. Over the course of a week, I will be minus 3,500 calories and, along with my working out, be losing a steady amount of fat. I go bonkers with a big ‘ol Dominos, ice cream and a few beers to wash that down (it’s a cheat day after all) then I’ll easily wipe that out in one go. Back to Square One all too quickly.
Do Cheat Meals Boost Metabolism?
Often quoted back is that cheat meals 'shock the system' or 'boost metabolism'. Sure, there is a slight temporary increase in metabolic rate after eating more (technically, it’s called the ‘thermic effect’ of food), it’s not significant enough to accelerate fat loss. Cheat meals don’t turbocharge your metabolism — they simply offer a respite from the diet itself.
OK, So what About Alcohol?
Alcohol is grey area. Look, a single drink won’t kill your gains, but alcohol does interfere with your recovery and fat metabolism; in effect, when you drink, your body prioritises processing the alcohol over burning fat – it’s got to sort out this new upstart and parks the job in hand. And it’s easy to underestimate the calories in that alcoholic drink…just look at the difference between the alcoholic and their equivalent non-alcoholic versions: in a 330ml bottle of Heineken you’ll consume 139 kCals with 11g carbs (5% alc) whereas in the 0.0% equivalent, you’ll consume just 69 kCal and a slightly higher carbs at 16g. Spread that over several bottles, and that’s quite a difference, plus the effect on your metabolism.
Ultimately, moderation is key here, and timing matters too. So, save the wine for a rest day, not post-leg-day. I love a drink, but given all the hard work I’m putting in, I make it the exception, not the norm.
So... Should You Cheat?
In my opinion yes, it’s just how you approach it. Instead of calling it a cheat, think of it as a 'planned indulgence'. Something you factor into your week — not something you need to ‘earn’ or even feel guilty about. Aim to make it part of your routine, something to look forward to as opposed to an escape from the grind. And, always ask yourself: will this help me stay on track in the long term? If the answer is yes…go for it, guilt-free.
And Finally…
Ultimately, fat loss and fitness come from being one thing: consistent. These are habits built over time, and not from being perfect every day. Enjoying your food, staying mindful, and critically, being honest with yourself is far more effective than following a strict plan with hidden 'cheats'. So, ditch that guilt, plan your treats, and keep your eyes on the bigger picture. And you’ll get there.
