We know how hard it is to fight the temptations of unhealthy foods when you’re devotedly following a workout routine and diet plan for your fitness goals. Enjoying that second samosa or going out for a chaat in the rain has no place in that routine. Or even just indulging in some popcorn and pizza for movie night.
But what if you gave in to the temptation of snacking and sweets, or skipped an entire day of eating healthy? How much will that one cheat meal affect your health aspirations? How big of a roadblock is one day of indulgence and taking a break to your goal?
We’re here to show you whether a cheat meal or a cheat day is better for you, and how you could fit easily them into your fitness plan without hurting your progress.
Cheat Meal and Its Charm
A cheat meal is just one meal in which you give up the healthy foods and indulge. Whether it’s the cheesiness of pizza, some extra sweet dessert, or whatever else you’ve been abstaining from to stick to your healthy diet. So you’re still following the workout and diet plan, but it’s just one meal in which you can enjoy your favorite unhealthy foods.
Think of it like a reward behavior. You’ve worked so hard and faithfully followed a strict diet plan for days, maybe even weeks, so one indulgent meal is deserved. In fact, studies show that occasionally satisfying our desires and indulgence can strengthen our motivation to reach our goals. So planning a cheat meal once a week won’t hurt your plans, and might even reinforce your drive. (1)
Why Do People Have A Cheat Day?
Now, what is cheat day? It’s exactly what it implies – you let go of your healthy meals for an entire day and allow yourself to eat whatever you want, without a care for the calories. You could have pancakes to hit that sweet spot, or extra butter aloo paratha for breakfast. Cheesy pizza for lunch, and biryani or pulao for dinner. Anything works on cheat day. (2)
An interesting study into “#cheat meal” images on social media showed that the average cheat meal or cheat day diet includes high calorie foods. But also, the people indulging in these meals were people with lean and fit bodies, who had presumably already reached their fitness goals. So maybe, planning a cheat day early on in your fitness journey while you’re still trying to get into shape will interrupt your routine and hamper your motivation.
So be careful about falling into cheat days, and do so only if you can trust yourself to not make it a longer habit.
Weekly Cheat Meals: What’s the Science?
A cheat meal once a week can actually do some good for your body. Here are some real benefits of cheat meals/days in your road to health:
1. Boosting Leptin: Leptin is a hormone that regulates our weight by preventing hunger. Most strict diets to get into shape are aimed at reducing calorie intake. So when we allow for occasional increase of calories through cheat meals or a whole cheat day diet, our leptin levels are increased. This also boosts metabolism, which means we burn calories faster. So that cheat meal once a week might actually help you maintain weight. (3)
2. Cheat Meals as Motivation: Planning an occasional deviation from your strict routine or diet plan can work as a motivating factor to help you strive for your goals. Like when we’d reward ourselves with a bar of chocolate after studying for a few hours. Of course, this is more psychological and won’t work the same for everyone.
3. Preventing Fatigue and Deprivation: Following a diet can lead to fatigue and cravings. You can start to feel like you’re depriving yourself of foods you enjoy or miss. So having a weekly cheat meal can satisfy those cravings in moderation and make you feel more motivated and energized.
A cheat meal once a week isn’t just about indulgence – if done smartly, you can make it part of a sustainable eating strategy. A well-planned cheat day diet can help reset your mindset, keep cravings in check, and even support long-term progress without feeling restricted.
Healthy Cheat Meals That Won’t Derail Your Diet
You know the best part about cheat meals? They don’t have to be greasy fast food that forces you to give up on your goals for the day! With a few smart swaps, you can plan healthy cheat meals that still hit the spot without undoing your week’s progress.
This could mean healthier versions of what are considered “unhealthy” foods. Like having a veggie-topped pizza to enjoy the cheese while not missing out on essential greens. Or a side salad with grilled chicken. Or another way to do healthy cheat meals is to replace some classic indulgent foods with healthier alternatives, like:
|
Cheat Meals |
Healthier Option |
Why It’s Better |
|
Aloo paratha with butter |
Paneer paratha with dahi |
High-protein filling, less starchy, dahi adds probiotics and balances the meal |
|
Deep-fried pakodas |
Grilled paneer tikka |
High in protein, less oil, grilled not fried – still spicy and flavourful |
|
Street chaat with fried puris |
Kala chana chaat (no fried items) |
High fibre, low fat, full of protein, and still tangy and delicious |
|
French fries or potato chips |
Roasted makhana |
Crunchy, salty, and addictive – but low in calories and rich in antioxidants |
|
Gulab jamun or heavy sweets |
Dark chocolate or homemade halwa |
Lower sugar, and rich in antioxidants or natural sweeteners like jaggery |
|
Ice cream tubs or kulfi |
Frozen yogurt with fruits |
Lower in fat and sugar, fruits offer health benefits, still satisfies sweet tooth |
These healthy cheat meals not only give you the same satisfaction and comfort but also help maintain your energy and nutrient intake without derailing your weekly progress. Planning cheat meals like this can actually be something to look forward to – a tasty pause that keeps your diet fun, flexible, and sustainable.
So, Which One’s Better?
When it comes down to it, choosing between a cheat meal and a cheat day isn’t one-size-fits-all – it depends on your goals, lifestyle, and how your body and mind react to indulgence.
A cheat meal can be like a small celebration within your diet routine. It gives you that delicious break, satisfies cravings, and boosts motivation, without going off the rails. You get to enjoy your favourites for one meal – Indian street food, sweets, or whatever floats your boat. It helps you take a little break before getting right back into your usual healthy pattern. But it’s easy to turn that one meal into a full-on binge, so you should have enough willpower and control to make sure that the cheat meal remains a single meal.
On the other hand, a cheat day lets you press pause on your diet and workouts for a whole day. Think pancakes, biryani, chole bhature, desserts… it’s a full reset. For some, it offers a major mental refresh and a break from routine. But for others, it can be a slippery slope – one entire day can easily make you lose track of portions and think “one more day won’t hurt, right?”
So it really depends on your own goals and what works for you psychologically. Or you could try out the 80/20 rule. It’s a flexible diet plan in which you eat healthier foods and stick to clean, nutritious meals 80% of the time, and allow yourself to enjoy the other 20% with lesser healthy foods. For some, this might look like including a cheat meal once a week, while others may prefer a whole cheat day every month. The power of the 80/20 plan is its balance: you’re giving yourself both structure and freedom.
Final Thoughts
In the end, the journey to fitness isn’t about depriving yourself of enjoyable foods to reach your goals – it’s about balance, flexibility, and enjoying the process. Whether you opt for a cheat meal or a cheat day, a single indulgence won’t erase your progress. In fact, incorporating healthy cheat meals into your routine can curb cravings, boost motivation, and actually help you stick to your diet over time. So go ahead, enjoy your favorite treats in moderation, and let healthy cheat meals be a smart, guilt-free part of your fitness journey!
FAQs
Q1. Which is better cheat day or cheat meal?
The choice depends on your goals and journey. If you’ve just started your fitness journey, incorporating a cheat meal once in a while can be a refreshing break and help keep you motivated. And cheat days are a fun way to reset if you’ve followed a healthy routine of workout and diet for a long time.
Q2. What is a healthy cheat meal?
Healthy cheat meals are those that feel like a treat but still offer nutritional value, so you can enjoy them without compromising your goals or progress. These usually have healthy elements while also making for tasty break from your regular diet. Like having pizza loaded with vegetables or putting down pakodas for paneer tikka. They’re supposed to be both indulgent and nutritious.
Q3. Will I gain weight if I have a cheat day once a week?
Having a cheat day once a week won’t instantly make you gain too much weight. But you must ensure that your cheat day is only occasional and maintain the rest of your week strictly according to your diet plan.
Q4. What is the 80/20 rule diet?
The 80/20 diet divides your food consumption into – nutritious, goal-supporting foods for 80% of your time, and leaving the other 20% time for lesser healthy options. It’s a good diet strategy that priorities balance over complete restriction.
Q5. Is one cheat meal per week okay?
Yes, a weekly cheat meal is okay and has even been shown to boost metabolism and accelerate our fat-burning process. It doesn’t hamper your fitness goals and progress much, and serves for a good break between the strict diet.