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Started By
Message
What’s the science behind Cheat Meals?
Posted on 2/25/26 at 12:08 pm
Posted on 2/25/26 at 12:08 pm
I started at about 217 lbs at beginning of year. I have cut out alcohol altogether so far, and I work out 3-4 times a week. Usually 30-45 mins of lifts, and then 30 mins of interval cardio after. On training days I maintain 1900-2100 calories, and on rest days I maintain 1700-1900. I am now down 12 lbs and people all around me are noticing a big change. I didn’t realize how much I did until my wife sent me pictures of me from late last year.
Anyways, what are the benefits or reasons people do cheat days? It’s been tough some days saying no to a dessert or to a drink, or to a high calorie meal when I want it, but I’ve been obsessive and disciplined enough to not break it so far. But I hear sometimes it’s okay for a cheat meal every once in awhile. Can anyone elaborate?
Anyways, what are the benefits or reasons people do cheat days? It’s been tough some days saying no to a dessert or to a drink, or to a high calorie meal when I want it, but I’ve been obsessive and disciplined enough to not break it so far. But I hear sometimes it’s okay for a cheat meal every once in awhile. Can anyone elaborate?
8
Posted on 2/25/26 at 12:36 pm to Tiger328
I'm sure the science behind it will be more psychological than physiological. Changing a person's diet is life changing. That is why most diets and fads usually fail. I used to tell people that if you eat healthy 90% of the time (and what I mean by that is 90% of caloric intake) then you are doing really good. Changing your diet so that it is 100% healthy is great, but many people would fall off the wagon. Cheat meals offer a person that chance to jump off the wagon for that 10%.
Posted on 2/25/26 at 12:38 pm to Tiger328
It is psychology. Most people, if they just try and go cold turkey away from the indulgent foods they really like, that will last for a little while, but eventually they will relapse and binge those things and destroy their progress plus some. It is why people yo-yo diet.
The idea with "cheat meals" is that you stay strict to your regimen for the week and then get a meal to over indulge, but you limit it to that meal. It won't destroy your progress as you've logged a good calorie deficit for the whole week, but you also get to scratch the itch of the things you really like.
Ultimately, you'll start craving some of that stuff less and less as your overall diet improves and you aren't as much dieting anymore as you are just eating better. However, rewarding hard work with some indulgence is a good motivator and also a good way to stay on top of those cravings instead of having them control you.
The idea with "cheat meals" is that you stay strict to your regimen for the week and then get a meal to over indulge, but you limit it to that meal. It won't destroy your progress as you've logged a good calorie deficit for the whole week, but you also get to scratch the itch of the things you really like.
Ultimately, you'll start craving some of that stuff less and less as your overall diet improves and you aren't as much dieting anymore as you are just eating better. However, rewarding hard work with some indulgence is a good motivator and also a good way to stay on top of those cravings instead of having them control you.
Posted on 2/25/26 at 1:04 pm to Tiger328
The other two posters pretty much nailed it.
If you know this is coming then just lower your calories further the rest of the day, or the day before/after. If I know I'm going out to dinner that night I'll pretty much just eat protein during the day and cut out everything else
quote:
It’s been tough some days saying no to a dessert or to a drink, or to a high calorie meal when I want it,
If you know this is coming then just lower your calories further the rest of the day, or the day before/after. If I know I'm going out to dinner that night I'll pretty much just eat protein during the day and cut out everything else
Posted on 2/25/26 at 1:34 pm to Tiger328
Science tells us it's like if someone said no more pussy for the rest of your life you'd go crazy but if they said you could get some once a month it would be easier to deal with.
Posted on 2/25/26 at 2:08 pm to PrezCock
quote:
I'm sure the science behind it will be more psychological than physiological. Changing a person's diet is life changing. That is why most diets and fads usually fail. I used to tell people that if you eat healthy 90% of the time (and what I mean by that is 90% of caloric intake) then you are doing really good. Changing your diet so that it is 100% healthy is great, but many people would fall off the wagon. Cheat meals offer a person that chance to jump off the wagon for that 10%.
Concur wholeheartedly.
Posted on 2/25/26 at 3:58 pm to Tiger328
All I know is with no cheat meals, I fell off after about two months, two different times.
With a cheat meal or even cheat day, I’ve stayed on track for 4 years now
With a cheat meal or even cheat day, I’ve stayed on track for 4 years now
Posted on 2/25/26 at 9:22 pm to pwejr88
From a scientific standpoint, a lot of professional bodybuilders will have cheat meals during prep to restore glycogen that is burned during the calorie deficit. When you eat super healthy, you take away certain energy sources your body is used to using while lifting.
From a mental standpoint, cuz you just need it to take the edge off.
From a mental standpoint, cuz you just need it to take the edge off.
Posted on 2/26/26 at 7:20 am to Tiger328
Congrats on the weight loss dude. When folks start noticing and making comments it really lets you know that all of your hard work has been worth it.
For me if I know I have a cheat meal/day to look forward to it's easier to power through the week and stay disciplined. I do best with a strict schedule. When I'm not following one and I let myself cheat the meal or day becomes a 3 or 4 week binge. Having cheat meals or Saturdays helps me stay disciplined during the week. It's mental for me. It's much easier to turn down all the king cake at work if I know I'm going to eat a pint of blue bell on the weekend. During the week if I start eating junk I usually end up shrugging and keeping on eating junk since I already messed my week up.
I typically look at my calorie intake by week, not by day. If I've been in a 4 or 5 hundred calorie deficit for 6 days a 500-1000 calorie surplus day isn't really going to hurt me overall.
For me if I know I have a cheat meal/day to look forward to it's easier to power through the week and stay disciplined. I do best with a strict schedule. When I'm not following one and I let myself cheat the meal or day becomes a 3 or 4 week binge. Having cheat meals or Saturdays helps me stay disciplined during the week. It's mental for me. It's much easier to turn down all the king cake at work if I know I'm going to eat a pint of blue bell on the weekend. During the week if I start eating junk I usually end up shrugging and keeping on eating junk since I already messed my week up.
I typically look at my calorie intake by week, not by day. If I've been in a 4 or 5 hundred calorie deficit for 6 days a 500-1000 calorie surplus day isn't really going to hurt me overall.
Posted on 2/26/26 at 9:19 am to Tiger328
I believe at some point when you are constantly in a deficit your body can think it's starving and it can negatively affect your metabolism.
Throwing a shite ton of calories in shocks your system and can get your metabolism back on track.
Whether that is scientifically true or not, over the years it's a fact on my body that this works for me. Whenever I hit a wall a good reset on diet and taking some days off almost always breaks through
Throwing a shite ton of calories in shocks your system and can get your metabolism back on track.
Whether that is scientifically true or not, over the years it's a fact on my body that this works for me. Whenever I hit a wall a good reset on diet and taking some days off almost always breaks through
Posted on 2/26/26 at 11:04 am to bayouvette
A single cheat meal or or cheat day isn't going to really change anything. As you lose weight, your metabolism is going to slow. Only way to reverse that is going to be prolonged caloric intake increase. One meal isn't going to all of a sudden shock the system back where it used to be. It will provide a temporary boost, because you are having to digest so much food, but its realistically a 24 hour boost at best.
Posted on 2/26/26 at 1:44 pm to Tiger328
Great job so far, and keep up the progress without alcohol. My 100% sobriety started over 3 years ago with something similar to this as a fitness beginning, and lo and behold I just haven't drank since. It's not worth it.
Anyway, because I'm into heavy lifting as the main tenant of my fitness goals, whenever I have a high calorie or "cheat" meal, I just psychologically compartmentalize it as a re-feed for muscle glycogen. Go at it hard the next day (or sometimes before the meal) and use it to feed the muscle and not just think about it as a fat thing. That has made all the difference in the world for me.
Anyway, because I'm into heavy lifting as the main tenant of my fitness goals, whenever I have a high calorie or "cheat" meal, I just psychologically compartmentalize it as a re-feed for muscle glycogen. Go at it hard the next day (or sometimes before the meal) and use it to feed the muscle and not just think about it as a fat thing. That has made all the difference in the world for me.
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