Why You Don’t Need ‘Cheat Days’ to Stay on Track

Cheat days and cheat meals might sound appealing: stick to a strict diet, then indulge guilt-free? Not so fast. Let’s set the record straight.

There's a very good chance you've seen Dwayne 'The Rock' Johnson's epic cheat meals on social media, followed by very strict dieting and a ton of exercise [1].

But what, exactly, are cheat days and cheat meals? Cheat days are whole days where you'd essentially eat anything and everything you'd normally not be 'allowed' to eat under a strict diet plan – pizza for breakfast? Why not?

Cheat meals follow a similar concept but refer to a single meal outside your usual eating habits. You might have that pizza, but eat more “on plan” the rest of the day.

In theory, it sounds like a great way to find balance. But is it helpful—or sustainable?

What’s the problem with cheat meals?

Let’s start with the term itself. ‘Cheat meal’ or ‘cheat day’ implies guilt, as though you’re doing something wrong. But there’s nothing wrong with eating foods you enjoy or consuming more than usual on occasion. In fact, giving yourself some flexibility is a normal part of a healthy lifestyle.

These days are often scheduled ahead of time, which can reduce feelings of restriction, but the name and mindset behind them still imply a rigid framework that may not serve you in the long term.

Another related pattern is alternate-day fasting or the ‘5-2’ diet—where you dramatically reduce calories for a few days, then eat more on others. While some studies suggest it can reduce overall intake, the long-term trade-offs—like increased muscle loss—can be a concern

Why Do People Plan “Cheat Days”?

You might say you’re having a cheat day for a variety of reasons. It may be that you’re on a rigid plan to gain muscle or lose weight. As a result, you’re looking for one day during the week when you can take the stress off.

Often, cheat days are used to break up the mental strain of a rigid plan, particularly when someone is focused on their specific goals. And it’s true: planning moments of flexibility can help people stick to a routine without feeling overwhelmed.

But is this approach sustainable or does it just create a cycle of restriction and rebound?

Online articles frequently refer to a paper from 2015 that looks at strict dietary patterns to meet goals [1,5-7]. The paper ultimately concludes that cheat days can be helpful in scenarios where you are following a strict plan, especially due to the fact that they are set ahead of time [5].

A 'day off' from your diet during the week might keep you from feeling like a strict diet plan is totally unmanageable, but is this sustainable?

Another paper from 2016 looked at differences in two weight-loss strategies between two groups of participants [4]. One group followed an extreme version of alternate-day fasting where participants alternated between days where they consumed zero calories and days where they consumed as much as they wanted.

The other group of participants followed standard weight-loss recommendations with a calorie reduction of 400kcal per day. The researchers found that the alternate-day fasting group consumed significantly fewer calories per day on average (by over 300kcal) when compared to the standard weight loss group. However, the alternate-day fasting group only lost slightly more weight than the standard weight-loss group, likely indicating they lost more muscle.

The key takeaway: more extreme doesn’t always mean more effective.

How to count calories

How Often Should You Take a Break From Your Plan?

Rather than imposing rigid rules followed by “permission” to break them, it can be more helpful to build flexibility into your routine. That way, there’s no need for a designated “cheat day.”

It’s completely fine to have a day where you eat more than usual or enjoy foods you don’t typically eat. In fact, allowing yourself these moments can help prevent unhealthy cycles of restriction and overindulgence.

Problems tend to arise when that flexibility is followed by a strict return to restriction—especially without the support of a registered dietitian or health professional. That cycle can lead to:

• Eating more than you want or need during high-flexibility days

• Slower progress toward your goals

• Physical discomfort or negative feelings about food

• A fixation on the next opportunity to “cheat”

So What’s a Better Approach?

It starts with shifting your mindset. Instead of focusing on what you “can’t” have, think about what you can add to your day—more protein, more fiber, more fruit and vegetables, or more meals that actually satisfy you.

Ask yourself:

• What do I enjoy eating?

• What feels good physically?

• What habits support my long-term goals?

From there, small, consistent changes are easier to sustain—and there’s no need to “cheat” on anything.

When Flexibility Becomes a Lifestyle

Rather than planning cheat days, build a flexible approach that works with your preferences, routines, and goals. That way, when you have a higher-calorie meal or a day of indulgence, it’s just part of the bigger picture—not something to feel guilty about or “make up for.”

Even The Rock’s plan requires planning, resources, and time. But you don’t need that level of intensity to reach your goals. You need a smart, sustainable approach that supports your body and mind.

Instead of focusing on what to cut, think about what you can add—more nutrients, more balance, more meals that satisfy.

The Bottom Line

If you have a day where you eat more than usual or reach for foods you don’t often eat—planned or not—it won’t derail your progress. That’s not a “cheat.” That’s life.

By making nutrition feel less like a test and more like a tool, you can build habits that last.

And if you’re craving something indulgent, Huel’s Hot & Savoury is always on the table. It’s packed with protein, plant-based, and no “cheat” required.

Recommended reading:

• Guide to Gaining Weight

• The Role of Nutrition in Exercise

• Weight Training for Women

• How to Control Your Cravings

• How to Eat when Building Muscle

References

1. Ellis P, Kita P. The Rock’s 5 wildest cheat day meals of all time. Men’s Health. 2021. Date Accessed: 28 Sept 2021. [Available from: https://www.menshealth.com/entertainment/a28169196/the-rock-cheat-day-meals/]

2. Bhutani S, Klempel MC, Kroeger CM, Trepanowski JF, Varady KA. Alternate day fasting and endurance exercise combine to reduce body weight and favorably alter plasma lipids in obese humans. Obesity. 2013; 21(7): 1370-1379.

3. Bhutani S, Klempel MC, Kroeger CM, Aggour E, Calvo Y, Trepanowski JF, Hoddy KK, Varady KA. Effect of exercising while fasting on eating behaviors and food intake. Journal of the International Society of Sports Nutrition. 2013; (10): 1-8.

4. Catenacci K, et al. A Randomized Pilot Study Comparing Zero-Calorie Alternate-Day Fasting to Daily Calorie Restriction in Adults with Obesity. Obesity. 2016:24(9); 1874-1883.

5. Coelho do Vale R, Pieters R, Zeelenberg M. The Benefits of Behaving Badly on Occasion: Successful Regulation by Planned Hedonic Deviations. Journal of Consumer Science. 2016: 17-28.

6. Khazan O. The glory of the cheat day. The Atlantic. 2016. Date Accessed: 28 Sept 2021. [Available from: https://www.theatlantic.com/health/archive/2016/04/its-my-cheat-day/478881/]

7. Fitzpatrick K and Lebow H. Are cheat meals bad for you? Cheat days explained. The Greatist. Date Accessed 28 Sept 2021. [Available from: https://greatist.com/health/cheat-days-explained]