Can cheat days fit into a healthy eating plan?

Festive seasons, birthdays and celebrations often revolve around food and indulgence which can leave you feeling conflicted about enjoying a celebration and not wanting to derail your habits. So, is it okay to have a cheat day? The short answer is yes. Within reason.

‘Cheat’ meals or days are often embraced by people who are following a diet plan to achieve certain health goals, for example, to lose weight, gain muscle mass or improve their overall health.

These occasions allow you to be more relaxed about food and drink choices. You might prefer to think of them as ‘planned indulgences’, to avoid the negativity of the ‘cheating’ mindset.

“A cheat day is where a person takes a break from their diet, and all foods or drinks consumed that day aren't in line with their regular eating pattern,” says Bupa Dietitian Riley Kusuma.

“A cheat 'meal' is where the diet break occurs for one meal, but other food and drink consumed that day are still in line with their diet.”

“Whether it's a cheat meal or day, the foods consumed are typically more indulgent, higher in calories and less nutritious choices. I do suggest cheat meals over cheat days, as one indulgent meal doesn't mean your whole day needs to veer off track.”

There’s a difference between planning to indulge on a special occasion and deciding on a whim that a cheat day is overdue¹. When a cheat meal is factored in as part of the long-term goal (as opposed to something that undermines that goal), it can…

Having a celebratory meal to look forward to can make healthy eating sustainable and reduce binge impulses in the meantime.

“Restricting foods or following rigid food rules where you don’t allow yourself to eat certain foods is not a healthy behaviour,” says Riley. “Enjoying sometimes or occasional foods every so often can help manage that restrictive behaviour.”

The challenges associated with cheat meals or days underscore why having a healthy relationship with all foods should be the main goal of any eating plan. Consuming a large amount of food that’s high in calories, sugar, sodium or unsaturated fats can…

Alcohol and festive foods are often calorie-dense and easy to overconsume, meaning a cheat meal unchecked can turn into a binge day that offsets a whole week’s calorie deficit.

“If someone does have weight loss goals, overindulging in calorie-dense foods and drinks may set them back slightly in achieving them,” says Riley. “This, however, does depend on the frequency of cheat meals and their overall degree of calorie restriction.”

Large cheat meals may cause temporary discomfort in the form of bloating, indigestion, or blood sugar spikes.

“The foods typically consumed in cheat meals are generally high in saturated fat, sodium or sugar which aren't nutritious choices,” says Riley. “For those with certain medical conditions such as diabetes or high cholesterol, indulgence should be carefully monitored.”

While labelling food as good or bad can work for some, in others it can lead to a descent into feelings of guilt and an unhealthy cycle of restriction and overindulgence.²

“Studies have found that engaging in cheat meals can be linked to eating disorder behaviours such as binge-eating,” says Riley. “It’s important to focus on having a healthy relationship with all foods, rather than engaging in strict dieting and the mindset of ‘cheating’.”

”I’m reluctant to use the term ‘cheating’ at all,” says Riley.

“The word cheat makes it sounds like the food is not allowed or you are being naughty or breaking the rules by consuming it.”

“I prefer to say ‘occasional’ or ‘sometimes foods’ because it’s okay to have these foods from time to time but they shouldn't make up a large proportion of your diet.”

Food is more than just fuel. While the main purpose of food is to provide us with the energy we need to function, it also plays an integral role in social, cultural and celebratory events.

“Social interaction and connection are crucial for our mental health,” says Riley. “While we should all aim to eat healthy, nutritious foods most of the time, it shouldn't take away from enjoying time with friends or family.”

Here are Riley’s tips to make the most of your cheat meals.

• Consider your consumption across the whole day. If you know you're going to have an indulgent dinner, aim to have a nutritious breakfast and lunch. Prioritise water as your main drink.
• Be conscious of portion sizes. You can enjoy cake or ice cream for dessert but consider how large your slice or scoop is.
• Maintain your movement routine. If you typically go for a walk every afternoon or do a gym class, keep up these healthy habits.
• Eat mindfully. Focus on the meal and stop eating when you are satisfied.
• Remember, one meal isn't reflective of your overall dietary intake. You can jump back on the bandwagon to work towards your health goals at the next mealtime.

Everything in moderation is a good rule to live by. All foods can be enjoyed in moderation, but there are some foods we should eat more often than others. “I like to say that the only foods that should be completely avoided are the ones you are allergic to or intolerant of, or simply just don't like,” says Riley.

“Everyone should aim to have an abundance of vegetables, wholegrains, lean proteins, fruit and dairy (or alternatives) in their diet to make sure they are getting the nutrients they need, but there’s no need to say no to a slice of cake on your birthday!”