Is It Okay to Have a Cheat Day While Dieting? The Truth About Cheat Meals

Last updated: January 4th, 2026

The Truth About Cheat Meals and Your Metabolism

If you've spent any time in fitness circles or scrolling through Instagram, you've probably seen claims that cheat meals "reset your metabolism" or "trick your body out of starvation mode." 

These ideas are appealing because they suggest you can have your cake and eat it too—literally. But what does the research actually say? Is it okay to have a cheat day when you're on a diet?

A 2025 scoping review published in Nutrition Reviews analyzed all available studies on cheat meals and found something interesting: the physiological benefits exist, but they're smaller and more short-lived than influencers suggest. The psychological benefits, on the other hand, can be meaningful—when cheat meals are approached correctly.

Here's what's actually happening in your body when you indulge.

What Happens to Your Hormones During a Cheat Meal

During prolonged calorie restriction, leptin levels decline as body fat decreases. This reduction increases hunger and promotes energy conservation signals, which can make continued weight loss more difficult over time.

Research shows that carbohydrate overfeeding can temporarily reverse some of these adaptations. One study found that three days of consuming 40% more calories than maintenance increased leptin levels by 28% and boosted metabolic rate by about 7%. That sounds promising, right?

The catch is timing. Those benefits evaporated almost immediately once participants returned to their normal eating patterns. Within 12-24 hours, leptin dropped back down, and the metabolic boost disappeared. A single cheat meal—even a large one—simply doesn't provide enough sustained caloric input to meaningfully reverse the hormonal adaptations that happen over weeks of dieting.

For hormonal benefits to last beyond the meal itself, research suggests you'd need a structured refeed of 2-3 days or longer. A one-time pizza night, while enjoyable, won't reset your metabolism by Monday morning.

Why Carbs Beat Fat for Cheat Meals

In a 2000 controlled study, ten lean women completed short periods of deliberate overfeeding using either carbohydrates or fats. 

When excess calories came from carbohydrates, participants experienced a modest rise in energy expenditure (approximately 7%) along with a notable increase in circulating leptin levels (about 28%). In contrast, fat-based overfeeding produced no measurable change in metabolic rate or leptin concentrations.

Importantly, these effects were brief and did not persist beyond the immediate overfeeding period. The temporary increase in energy expenditure was insufficient to offset the additional calories consumed, indicating that carbohydrate overfeeding does not provide a meaningful metabolic advantage for preventing weight gain.

Carbs also help replenish glycogen stores in your muscles and liver. However, high-carbohydrate cheat meals show minimal impact on strength or training performance in most settings. 

The Real Benefit: Psychology Over Physiology

Here's where the science gets interesting. While the metabolic benefits of cheat meals are modest and temporary, the psychological benefits can be significant—if you approach them correctly.

A study of over 2,000 Canadian young adults found that more than half engaged in cheat meals, with planned cheat meals primarily aimed at managing food cravings and sustaining strict dietary regimens. When people know they have an indulgence coming up, it becomes easier to stay disciplined the rest of the week. That light at the end of the tunnel can make the difference between sticking with your plan and abandoning it entirely.

Research also shows that flexible dieting approaches—where occasional indulgences are built into the plan—lead to better long-term weight loss outcomes than rigid all-or-nothing approaches. The key finding from the 2025 Nutrition Reviews analysis was that cheat meals framed as "goal-directed behavior" (part of your strategy) produced positive outcomes, while cheat meals framed as "cheating" or "rule-breaking" were associated with guilt, shame, and disordered eating patterns.

In other words, the same meal can help or hurt your progress depending entirely on how you think about it.

Planned vs. Spontaneous: The Critical Difference

This might be the most important distinction in all the cheat meal research. Planned indulgences that you've scheduled in advance tend to support diet adherence. Spontaneous, emotionally-driven eating tends to derail it.

When a cheat meal is planned, you stay in control. You've decided in advance what you'll eat, you enjoy it without guilt, and you return to your regular eating pattern afterward. But when indulgence happens spontaneously—you're stressed, you're at a party, someone brings donuts to the office—the psychological aftermath is very different. 

Unplanned eating often triggers what researchers call the "abstinence violation effect": you feel like you've already blown your diet, so you might as well keep going.

That one spontaneous cheat meal becomes a cheat afternoon, then a cheat weekend, then a feeling of defeat that makes it hard to get back on track. The 2025 review specifically highlighted this pattern, noting that unplanned dietary deviations "may promote repeating cycles of overeating, negative affect, and restrictive compensatory behaviors."

If cheat meals are part of your approach, plan them. Put them on your calendar. Look forward to them. And when they're over, move on without guilt.

How to Make Cheat Meals Work for You

Based on the current research, here's how to incorporate occasional indulgences without sabotaging your progress.

Plan your indulgences in advance. Decide what you'll eat and when before you get hungry or emotional. This keeps you in the driver's seat and prevents spontaneous overeating from triggering guilt spirals.

Think of it as flexibility, not cheating. The word "cheat" implies you're doing something wrong, which sets you up for guilt. Reframe it as planned flexibility—a normal, healthy part of a sustainable eating pattern. You're not breaking rules; you're following a plan that includes occasional indulgences.

Keep portions reasonable. Social media has normalized "epic cheat meals" featuring 5,000+ calories of food. A satisfying indulgence doesn't need to be a binge. One study found that #cheatmeal posts on Instagram often depicted meals exceeding 9,000 calories—quantities that qualify as binge eating episodes by clinical standards. A single satisfying meal that you enjoy is plenty.

Return to normal eating immediately. The real danger isn't one meal; it's when one meal becomes permission to extend the indulgence. Have your planned meal, enjoy it, and get back to your regular pattern for the next meal.

When Cheat Meals Become Problematic

It's worth noting that cheat meals aren't right for everyone. The same 2025 review that found psychological benefits also found that normalizing cheat meals as a "reward for strict dieting" could be associated with disordered eating behaviors.

If you notice any of these patterns, it might be worth reconsidering whether cheat meals serve you:

You find yourself "earning" your cheat meal through excessive exercise or extreme restriction beforehand. You feel out of control during cheat meals and eat far more than you intended. You experience significant guilt or shame afterward that lasts more than a few minutes. Your cheat meals keep expanding—from one meal to a whole day to a whole weekend. You find yourself thinking about your next cheat meal constantly throughout the week.

For some people, a more flexible everyday approach—where no foods are completely off-limits—works better than cycling between strict restriction and planned indulgences. Building in small treats daily can sometimes prevent the psychological buildup that leads to overeating during designated "cheat" windows.

The Bottom Line

The science on cheat meals is more nuanced than social media suggests. Yes, they can temporarily boost leptin and metabolic rate—but those effects are small and disappear within hours. The real value is psychological: planned indulgences can help you stick to your eating plan long-term by preventing feelings of deprivation and giving you flexibility for social situations and genuine enjoyment.

The key is approaching them strategically. Plan them in advance. Think of them as flexibility rather than cheating. Keep portions reasonable. And most importantly, don't let one enjoyable meal spiral into days of off-track eating. A positive, intentional mindset around these meals is just as important as the meal itself.

For more guidance on building a sustainable eating pattern that supports your goals, check out our complete guide to the best foods for weight loss, which covers how to structure your overall diet for long-term success. And if you're looking for convenient, portion-controlled meals that make sticking to your plan easier, our Weight Loss Meal Plan delivers balanced, macro-friendly options right to your door—so you can stay on track during the week and actually enjoy your planned indulgences without stress.

Frequently Asked Questions

Do cheat meals actually boost your metabolism?

Research shows cheat meals can temporarily increase metabolic rate by about 7% and boost leptin levels by 28%. However, this effect only lasts 12-24 hours and doesn't offset the extra calories consumed. The metabolic boost disappears as soon as you return to your normal eating pattern.

How often should you have a cheat meal when dieting?

There is no universally optimal frequency. Research suggests that planned indulgences, when used intentionally, can support long-term adherence better than spontaneous or emotionally driven eating. The key factor is not how often they occur, but whether they are planned, portion-aware, and followed by a return to normal eating.

Can cheat meals cause weight gain?

A single planned cheat meal won't cause significant fat gain. However, if cheat meals become uncontrolled or turn into cheat days or weekends, the excess calories can add up and erase your weekly calorie deficit. 

What's the difference between a cheat meal and a refeed?

A cheat meal is typically an unstructured indulgence in any foods you're craving. A refeed is a planned, controlled increase in calories—usually from carbohydrates—with specific macronutrient targets. Refeeds of 2-3 days show more consistent benefits for hormone levels than single cheat meals.

Disclaimer:
This article is for informational and educational purposes only and is not intended as medical or nutrition advice. It should not replace individualized guidance from a qualified healthcare professional. Always consult a physician or registered dietitian before making significant changes to your diet or eating patterns.