The Truth About Cheat Meals—Are They Helping or Hurting You?

The idea of a cheat meal is something that comes up often in discussions about dieting and fitness. Many people stick to a calorie deficit throughout the week, carefully tracking their intake and making conscious food choices, only to let loose at the weekend, eating whatever they want without thinking about the bigger picture. The problem is, this approach can completely undo any progress made during the week.
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A calorie deficit works by consistently consuming fewer calories than your body needs, forcing it to use stored fat for energy. If someone is in a deficit of a few hundred calories a day from Monday to Friday, they might assume they’re making great progress. But when the weekend rolls around and they eat freely, often indulging in high-calorie meals, snacks, and drinks, it’s incredibly easy to consume thousands of extra calories without realising it. The result is that, instead of maintaining a weekly deficit, they might actually be in a surplus by the time Monday comes around. This can lead to frustration, as people wonder why they’re not seeing results despite being “good” during the week.

What makes this even trickier is that cheat meals often involve foods that are highly processed, high in sugar, or full of refined fats, making it even easier to overconsume calories. A single takeaway meal, for example, can easily contain more calories than a full day’s worth of meals. When combined with desserts, snacks, or alcohol, the numbers can add up fast. People also tend to underestimate portion sizes and calorie content, making them think they’re eating less than they actually are.

This isn’t to say that enjoying food should be avoided altogether. In fact, having flexibility in your diet is important for sustainability. The issue isn’t necessarily the idea of treating yourself, but rather the mindset that comes with “cheat meals.” When people view the weekend as an opportunity to eat with no restrictions, they can fall into an all-or-nothing mentality, where they swing between extreme restriction and overindulgence. This cycle can make dieting feel frustrating and ineffective, when in reality, it’s just a matter of balance.

A better approach is to include foods you enjoy throughout the week in moderation rather than saving everything for the weekend. This removes the feeling of deprivation and prevents the need to overcompensate later. It also helps to be mindful of portion sizes and to be aware of how easy it is to wipe out a deficit with just a few high-calorie choices.

At the end of the day, consistency is what matters most. A one-off indulgence won’t ruin progress, but repeated overeating every weekend can. Being mindful of overall intake and making small adjustments to maintain balance can make all the difference in actually seeing results rather than just spinning in circles.