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Cat cheat day meme

Cheat Meals for Fat Loss… Are you Just Cheating Yourself?

There is no objective definition of a ‘cheat meal’, but for the purposes of this post, I’m going to assume that most people treat it as a meal which might have a significantly higher calorie content than the other meals they usually consume throughout the week, and one which might have a different macronutrient split; for example, your cheat meal may be higher in fat and/or carbohydrate than what you’d typically eat.

For those unfamiliar with the ‘cheat meal’ culture, let’s take a look at a few obscene examples of cheat meals from Instagram;


Pizza cheat mal

Waffles cheat meal

Cookies cheat meal


There’s a general belief that a cheat meal can have physiological benefits for fat loss, i.e. that they ‘rev up’ your metabolism allowing you to drop more fat.

While it MAY be true that cheat meals or ‘re-feeds’ could potentially be beneficial for long term dieters in two ways;

1. Increasing leptin levels (the hormone that regulates feelings of hunger)


2. Increasing metabolism (meaning the fat loss process may be jump-started)

This is probably only true for elite-level physique competitors looking for that additional 0.01%. And even then it’s sketchy.

The fact that you’ll feel fuller after a big meal is pretty obvious, and the effects of the increased leptin will likely wear off very quickly, and the resultant increase in metabolism probably won’t be sufficient to compensate for the caloric load of your ‘cheat meal’.

So, are cheat meals even worth it..? Well…


Cheat Meals Aren’t For Everyone

Unless you track your macros/calories…

The problem is what the lay-person (you, probably) doesn’t take into account, is that the limiting factor in whether or not you’ll drop fat is your energy balance, that is, whether you’re in a calorie deficit or a calorie surplus.

Although it’s nice to think that a curry with all the trimmings, or a large Dominos, or your bumper cheeky Nando’s order might be helping you drop fat, the truth is, that’ll only be true if you compensate for this huge calorie intake by dramatically lowering your remaining calorie intake throughout the day to create a calorie deficit.

Let’s take a look at an example;


N.B. Before I start with this hypothetical situation I’m going to make a couple of assumptions;

  • To maintain their weight, our dieter needs to eat 2,250kcals per day
  • In order to lose a certain amount of lose fat by a specific date, they are aiming to eat 2000kcals per day
  • In every situation, the macro split (ratio of carbs, protein and fat) is exactly the same
  • One pound of body fat is equal to 3,500kacls (this figure is debatable, but we’ll use it for arguments sake in this post).



Meal plan example with cheat meal
What your cheeky Nandos might look like in cold, hard numbers


I’ve intentionally made the numbers the same each day to illustrate a point, but imagine that you were aiming to lose body fat, and to do that you had a daily calorie target of 2000kcals, which would create a daily calorie deficit of 250kcals (for arguments sake)

IF you stuck to this religiously, over the course of a week you could expect to lose about half a pound of body fat (if we assume that one pound of body fat is roughly equal to 3500kcals).

However, because of that cheeky cheat meal on Saturday, you’re actually in a calorie surplus that day.

Over the course of a week, you’ll still be in a deficit overall but the fat loss process will be slower than if you’d hit your calorie target on that day, or compensated.

This means that if you had a target weight or body fat % in mind for a photo shoot/holiday/sporting event, you won’t hit it unless you compensate for that cheat meal.

PLUS if you repeat that pattern week after week, the time it takes to achieve your goal will end up taking longer and longer.

Let’s take a look at how to compensate.


cheat meal compensation


If you were to lower your calorie intake to just 1000kcal on Sunday, you’ve compensated for your 1000kcal overshoot on Saturday.

It’s down to you whether you think overeating on Saturday is worth under eating on Sunday.


Is it Really that Easy?

If you can do basic math, yes.

The problem is most people don’t want to micro-manage their diet that way. The other issue is that, most people that cheat generally do it more than once a week.

Let’s take a look at the hypothetical diet of a serial cheater.


Screen shot 2015-11-13 at 17.48.04


In this example we can see that our hypothetical dieter has ‘cheated’ a couple of times throughout the week; maybe they had a bit of Victoria sponge that Maude from accounts made on Tuesday, a number 37,42,67,12,24 and 50 from the Chinese on Thursday and a Pizza and Beer night on Saturday; either way it doesn’t matter, what’s important is the calorie total.

Remember, to MAINTAIN their current weight, they need to eat 2,250 kcals per day, which is 15,750 kcals per week.

To LOSE enough weight, we’re saying they need to eat 2,000 kcals  per day, which is 14,000 kcals per week

In this instance, their total calorie intake over the course of a week was 17,000 kcals – a  3000 kcal overshoot from target and a 1,250 kcal overshoot from maintenance

At this rate it would take just under three weeks to ADD a pound of fat, that’s right, Mr. Cheeky Nandos would actually gain weight.

Again, let’s look at how you might compensate for this.

As you can see, things get a lot more complicated- if you’d ‘cheated’ at this scale and frequency, it’d be very difficult to compensate with any degree of accuracy unless you tracked your macros religiously.

This is what it might look like;



Screen shot 2015-11-13 at 22.39.58


Suddenly a cheat meal doesn’t seem like much fun does it?

Another important thing to consider is training – if you’re trying to lose fat then presumably you be doing some type of high intensity training, and in this hypothetical situation, that might be difficult on Wednesday for example when you’re only eating 250 kcal per meal.

Of course the advantage of religiously tracking your calories this way means that you can be flexible – if you’re out on the raz Friday night and eating out Wednesday, simply compensate throughout the week.

At the end of the day it comes down to this;

If you want to lose fat you must be in a significant calorie deficit over an extended period of time

If that means having what you call a ‘cheat meal’ once a week, or twice a week, or even twice a day, that’s fine, but you had better make sure you’re still in a caloric deficit over the course of a week.

Hell, every meal you have could be a ‘cheat’, so long as you’re in a calorie deficit.

So could a cheat meal help you lose fat? The truth is it doesn’t really matter BUT, generally speaking the more you ‘cheat’ (whatever that means) the more carefully you’ll need to monitor your calories.

I say this because what people consider to be ‘cheat’ foods are generally high in fat which is more calorific and less satiating than protein – but that’s a debate for another day.

I’m conscious that the last 4 images in this post are screenshots of spreadsheets, so here are a couple more cheat meals to get your juices flowing.

waffle ice cream cheat meal

In Out Burger cheat meal


Are Cheat Meals Beneficial from a Psychological Point of View?

Yes. If you like Pizza. And who doesn’t like Pizza?

The psychological benefits of adding in a cheat meal or two per week are far more important than the physiological benefits, (which are arguably non-existent).

Why? Well, consider this;

  • You won’t feel guilty about eating your favourite foods
  • You can you eat your favourite foods as often as you like
  • You don’t have to decline social events that involve eating or boozing (or eat your Tuna and Broccoli out of Tupperware while you mates faceplant Nacho platters)
  • If you overeat or miss a meal for whatever reason, no biggie, just compensate later in the day, or later in the week

Of course the caveat to all this is that you WILL need to track your calories and macros if you want to take advantage of this flexible approach (if you’re serious about achieving your goal in a particular time period).

The need to be scrupulous with your calorie and macro tracking lessens if your goal isn’t time sensitive, but regardless, you’ll still need to ensure you’re in a significant calorie deficit over the course of a day (or a week, whatever suits you best).

The key point about the psychological benefits of incorporating cheat meals is that a flexible approach which allows for ‘cheating’ IS categorically better than a nutrition plan that doesn’t IF it means you’ll stick to it.



  • There’s very little evidence to show that cheat meals or ‘re-feeds’ encourage fat loss physiologically.
  • You can ‘cheat’ as much as you want and still drop fat/weight, so long as you’re in a calorie deficit consistently
  • If you do cheat regularly and you want to lose fat, you’ll probably need to be very strict about tracking calories
  • A diet that includes cheat meals which you stick to, is better than a diet that doesn’t which you quit.


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