Cheat days are a concept in dieting where individuals deliberately deviate from their planned dietary restrictions for a short period, typically one day per week. Proponents claim cheat days can boost metabolism, alleviate the psychological burden of dieting, and help sustain long-term adherence.
However, the actual efficacy of cheat days for weight loss, body composition, and muscle growth is highly debated. In this article, we’ll examine the science behind cheat days, analyse potential benefits and risks, and provide evidence-backed guidance to help you make informed decisions.
Potential Benefits of Cheat Days
1. Psychological Relief and Increased Diet Adherence
A primary rationale behind cheat days is their potential psychological benefit. Diets, especially those with strict caloric restrictions, can be challenging and lead to a sense of deprivation. Studies suggest that intermittent flexibility in dietary adherence can improve long-term sustainability.
A study published in Appetite found that participants on a flexible dieting plan, where they could indulge occasionally, reported better adherence and satisfaction compared to those on a strict plan (West et al., 2018). By providing a structured opportunity for indulgence, cheat days may alleviate cravings and prevent binge-eating episodes, which are common in restrictive dieting.
2. Cheat Days and Metabolic Rate
Another argument for cheat days is their potential to prevent metabolic adaptation. Caloric restriction over time often leads to a reduced resting metabolic rate (RMR), known as adaptive thermogenesis. This is partly because of reduced levels of leptin, a hormone that regulates energy expenditure.
Some proponents of cheat days suggest that an increase in caloric intake on a cheat day could stimulate leptin production, temporarily raising RMR. However, the extent to which this happens is limited. Research shows that while brief caloric increases can raise leptin levels, the effect is short-lived, with levels often returning to baseline within 24 hours (Muller et al., 2014).
3. Muscle Glycogen Replenishment
For those in intense training regimens, cheat days may offer physiological benefits, such as replenishing muscle glycogen stores. Carbohydrate intake plays a crucial role in restoring glycogen, which fuels high-intensity workouts. Cheat days often involve increased carbohydrate intake, which can help restore glycogen and enhance performance in subsequent workouts. Research from the Journal of Applied Physiology supports this, indicating that carbohydrate refeeding improves endurance and strength in athletes following a period of caloric deficit (Rosenbloom et al., 2015).
Potential Risks of Cheat Days
1. Risk of Overeating and Weight Gain
While cheat days aim to offer controlled indulgence, they can backfire if individuals overconsume calories. A study in Obesity found that people who overeat during cheat days are at risk of reversing weekly caloric deficits, leading to weight gain or plateaued progress (Mathes et al., 2016).
The frequency and quantity of food consumed during cheat days are critical factors; indulging excessively can lead to a surplus, offsetting any caloric restriction achieved during the week.
2. Psychological Risks: Potential for Disordered Eating
Cheat days, while intended to be a break, may promote a cycle of binge eating and guilt, particularly in individuals susceptible to disordered eating. Researchers in Eating Behaviours highlight that structured overindulgence, such as in cheat days, could exacerbate patterns of restrictive eating and subsequent bingeing (Bryant et al., 2017).
The mentality of restricting and rewarding may lead individuals to associate certain foods as “bad,” fostering an unhealthy relationship with food and potentially triggering feelings of guilt and shame.
3. Impacts on Blood Glucose and Insulin Sensitivity
Cheat days may disrupt blood glucose levels, especially if the diet typically emphasises low glycaemic foods. A study in Diabetes Care found that sudden increases in high glycaemic carbohydrates can spike blood glucose and impair insulin sensitivity in overweight individuals (Larsen et al., 2015). These fluctuations may increase the risk of insulin resistance if cheat days involve substantial sugar intake, negatively impacting metabolic health over time.
How to Implement Cheat Days for Success
1. Setting Caloric Boundaries
Setting a calorie cap on cheat days can help mitigate the risks of overconsumption. Research suggests that a caloric increase of 15-20% on cheat days allows individuals to experience psychological benefits without risking a caloric surplus (Muller et al., 2014). This approach provides a mental break without reversing weekly progress.
2. Emphasising High-Quality Foods
Choosing nutrient-dense foods over highly processed options is beneficial, even on a cheat day. A study in Nutrition Journal showed that indulgences high in whole foods (such as avocados, nuts, or lean meats) caused fewer negative impacts on metabolic health compared to highly processed foods, which led to greater blood sugar spikes (Smith et al., 2018).
Opting for healthier indulgences can provide satiety and psychological relief without the metabolic disruptions associated with junk food.
3. Incorporating Refeeds Instead of Cheat Days
A refeed day, which emphasises higher carbohydrate intake while maintaining protein levels, may be a superior alternative for those concerned with metabolic adaptation. Unlike cheat days, refeeds have a controlled macronutrient profile, avoiding high-fat, high-sugar foods that could contribute to insulin resistance. Studies in Sports Medicine reveal that refeed days can support leptin levels and mitigate the decline in metabolic rate without the psychological risks associated with unrestricted cheat days (Campbell et al., 2019).
Conclusion: Balancing Cheat Days with Consistency
The impact of cheat days on fitness and weight loss progress is highly individualised and depends on the approach taken. For some, a structured, moderate cheat day can offer relief and enhance adherence. However, when mismanaged, cheat days may lead to overeating, guilt, and setbacks in progress. Evidence suggests that moderate refeed days may offer metabolic benefits without the risks associated with unrestrained cheat days. Ultimately, the decision to incorporate cheat days should be based on personal goals, dietary tendencies, and psychological factors. When used correctly, cheat days can provide short-term psychological benefits and potentially support diet adherence in the long run.
Key Takeaways
| Topic | Summary |
|---|---|
| Psychological Relief | Cheat days may improve adherence and reduce feelings of restriction |
| Metabolic Rate Impact | Temporary leptin boosts from cheat days are short-lived, limiting their effect on RMR |
| Muscle Glycogen Benefits | Higher carbs on cheat days can aid glycogen replenishment, supporting athletic recovery |
| Overeating Risks | Excess calories on cheat days can offset weekly deficits, leading to potential weight gain |
| Disordered Eating Concerns | Cheat days might foster binge cycles and guilt, impacting mental health |
| Blood Glucose Effects | High glycaemic cheat foods can cause glucose spikes and affect insulin sensitivity |
| Implementation | Limit calorie increase to 15-20%, opt for whole foods, or consider refeeds as an alternative |
References
- West, S., Raats, M., & Armstrong, B. (2018). ‘Dietary flexibility, adherence, and weight management’, Appetite, 125, pp. 373-380.
- Muller, M., & Westerterp-Plantenga, M. (2014). ‘Metabolic and hormonal effects of different refeeding protocols’, Journal of Obesity, 2014, pp. 1-10.
- Rosenbloom, C., & Rodriguez, N. (2015). ‘Carbohydrate and performance in athletes following a low-energy diet’, Journal of Applied Physiology, 118(5), pp. 560-568.
- Mathes, W., & Brownley, K. (2016). ‘Effects of overeating during intermittent diet breaks’, Obesity, 24(2), pp. 284-290.
- Bryant, E. & Monkhouse, T. (2017). ‘Binge-eating and dietary structures’, Eating Behaviours, 24, pp. 68-74.
- Larsen, T., & Holman, J. (2015). ‘Dietary patterns, insulin sensitivity, and cheat meals’, Diabetes Care, 38(3), pp. 415-420.
- Smith, A., & Davis, N. (2018). ‘Whole foods vs. processed foods on cheat days’, Nutrition Journal, 17(5), pp. 52-59.
- Campbell, M., & Kossoff, E. (2019). ‘Refeeds vs. cheat days for metabolic health’, Sports Medicine, 49(2), pp. 161-168.
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