Cheat days, or can one day ruin your entire diet?
You may know it. You go 100% for a week or two, you stick to your calorie intake, you eat a balanced diet, you exercise five times a week… And then comes the weekend, a birthday party, a family lunch, an unexpected party or just a day when you say to yourself: “Today I’ll eat whatever I want!” And before you know it, you end up with pizza, ice cream, cake, God forbid ten beers and in the evening you think to yourself: “Now I’ve ruined the whole thing…”
But is it really true? Can one cheat day really ruin the results you've worked so hard to achieve? And how should you approach these days so that a small deviation doesn't turn into a regular derailment? Let's break it down in detail, without myths or exaggerated fears.
What is a cheat day?
Before we get into the analysis of the impact of a cheat day on your diet, let's talk about what a cheat day (or "sin day") actually is.
In the context of dieting and healthy living, it is a day when you consciously break the rules of your eating regimen . You eat foods that you would not normally indulge in, often with a higher sugar, fat, or overall calorie content than your diet plan has set.
A cheat day is usually considered a psychological reward that has:
- reduce cravings for “forbidden” foods
- to give a feeling of freedom and relaxation
- keep you on track in the long term thanks to greater regime sustainability
It is important to add that there is also the term cheat meal, which refers to only one meal outside the regime (e.g. lunch or dinner), while cheat day means a whole day of a "relaxed" regime.
How much caloric "damage" can a cheat day do?
Let's try to illustrate this with an example.
Let's imagine that your daily requirement for weight maintenance is 2200 kcal, but you are on a weight loss regimen with an intake of 1700 kcal per day. In a week, this means a deficit of 3500 kcal , which corresponds to a loss of approximately half a kilogram of fat .
But now comes cheat day and:
- Breakfast: butter croissant and coffee with sugar – approx. 500 kcal
- Lunch: large cheese pizza – approx. 1000 kcal
- Snack: red velvet cake with cappuccino – approx. 600 kcal
- Dinner: beef burger with fries and sauce – approx. 1200 kcal
- Late night snack: a bag of chips and a glass of wine – approx. 800 kcal
In total, about 4100 kcal . That's more than double your normal needs and 2400 kcal more than you should eat that day as part of your diet.
This means that you will “eat back” most of your weekly calorie deficit in one day . But beware. This does not mean that all your efforts will be wiped out! It just means that your progress will slow down or stop that week.
What about metabolism and the body?
A one-time cheat day won't ruin your body in the long run. In fact, it has several interesting effects:
1. Increase leptin
Leptin is a satiety hormone that decreases during long-term dieting and deficits, increasing hunger. Higher calorie intake (especially carbohydrates) will temporarily increase leptin, which can help keep appetite in check in the days that follow.
2. Short-term metabolism boost
After a cheat day, the body processes more calories in a short period of time, digestion speeds up, body temperature may rise slightly, and there is a slight increase in energy expenditure (so-called diet-induced thermogenesis).
3. Glycogen replenishment
A high-carbohydrate meal will replenish glycogen stores in your muscles, which can help you in the following days during your workouts, you will have more energy and you may even experience higher performance.
4. Water retention
After a cheat day, most people notice a higher weight when they step on the scale . This is mainly due to water retention, not fat. Carbohydrates bind water. Up to 3-4 grams of water binds to 1 gram of glycogen. An increase of 1-2 kg after a cheat day is therefore completely normal and does not mean gaining fat mass .
Psychological side: relief, or the beginning of failure?
While physically a cheat day may not have a major negative impact, the psychological level is much more complex.
Advantages:
- May help overcome cravings
- Gives a feeling of normality and freedom
- Maintains high motivation to stick to the plan in the long term
Disadvantages:
- Can lead to feelings of guilt and an “all or nothing” mindset
- One cheat day can easily turn into a cheat weekend, a week, or a return to old habits.
- Some people may enter an unhealthy cycle of “restriction vs. binge eating”
Your mindset is key here. If you can get back into your routine after one day and not go into "it doesn't matter now" mode, a cheat day won't bring you down. But if habits and emotions are dragging you down, then you need to think about whether such days are really helping you.
Cheat day vs. flexible approach
Instead of the term "cheat day", flexible dieting is increasingly used today. This means:
- No foods are forbidden
- You control your total calorie and macro intake
- You can also indulge in "less healthy" foods within the limit
This approach is often more sustainable and mentally healthier because it doesn't create an artificial framework of "good" and "bad" foods. In practice, this might mean having a burger once a week, but eating more moderately the rest of the day and staying within your limit.
How to schedule a cheat day wisely?
If you want to include a cheat day but not undermine your results, try to stick to these principles:
1. Plan ahead
Plan a cheat day for the weekend, a party, or dinner with friends. An impromptu cheat day after a hard day at work often leads to feelings of guilt and loss of control.
2. Stay hydrated
Drink plenty of water – it will help you digest better and also reduce water retention after a higher intake of salt and carbohydrates.
3. Don't lose your rhythm
After a cheat day , get back into the routine the next day . Don't move the weights or panic. Stay calm and continue as planned.
4. Get moving
Once you've indulged in more food, plan an active day. Plan a longer walk, workout, or even a trip. Not to "balance out the calories," but to feel good and get back into balance faster.
5. Listen to your body's signals
A cheat day is not a "how much can I eat" challenge. It's more of an opportunity to indulge, give your body and mind a break, and then come back to it. Eat slowly and mindfully, and your body will tell you when it's had enough.
What about Yes Boxes?
At Yes Boxes , we know that long-term weight loss success is not about perfection , but about consistency . That's why we build our concept to be:
- Sustainable
- Tasty
- Without regrets
- And especially human
Our boxes are carefully crafted to ensure you’re giving your body everything it needs while enjoying premium dishes from a Michelin-starred chef. And when it’s time for a cheat day? The world won’t end. We’re here for you the next day, ready to help you get back into a stress-free, guilt-free routine.
Summary: Will a cheat day ruin the entire diet?
No. One cheat day won't ruin your results. But it can slow them down if it's not under control. Far more important than what you eat in one day is what you do the rest of the week.
Dieting is not a sprint, it's a marathon. And along the way, you may sometimes be tempted by a pastry shop, a pizzeria, or a family dinner. It's not a failure. It's life. And it's supposed to be tasty. Just like our food.
If you are ready to travel without regrets and excessive restrictions, but with a clear goal and a quality menu, we are here for you:
👉 Choose one of 7 tailor-made programs
👉 Follow us on Instagram
👉 And don't forget that losing weight is possible both in a healthy and enjoyable way. If you know how to do it.