It's finally Friday. You're exhausted from work and tired of counting calories, but you made it through a whole week of strict dieting and your Saturday cheat day is in sight. You definitely deserve a slice of cake. Or pizza. Or a burger and a milkshake (with fries, obviously), then some pasta with cheese and garlic bread... the list goes on. I'm positive you deserve all of those foods. But are cheat days actually the way to go?
When you're dieting, it's natural to want one day a week where you don't have to think about it. But in my experience, restricting all week only leads to overindulging later. And is it healthy to see food as good versus evil? Eating well shouldn't be so restrictive that you feel the need to binge on a designated "cheat" day. What if, instead of restricting first and bingeing later, we committed to enjoying every meal? Here's why I've decided to make that change.
Do cheat days work?
Cheat days are a slippery slope. Remember the movie The Purge, where all crime is legal for one night a year? Cheat days are the food version, and (spoiler alert) it doesn't end well. Unless your willpower is through the roof (please teach me your ways), it's very easy to justify the second, third or fourth treat once you've started.
The research is thin. A 2025 scoping review found only eight articles on cheat meals to analyze. Planned breaks from dieting showed some promise for weight loss, and when they were framed as part of a goal, they could reduce hunger and increase satisfaction. But framing cheat meals as breaking the rules, or as a reward for sticking to a strict regimen, was associated with disordered eating behaviors.
Why does labeling food "good" or "bad" backfire?
Sorting foods into "good" and "bad" sets up the problem. When vegetables become something you have to eat, they feel like an obligation. When cake becomes forbidden, it becomes an illicit thrill after a hard day, followed by guilt, which fuels the next round of restriction.
Research on dieting styles backs this up. In a study of women maintaining weight loss, flexible restraint (eating mindfully without rigid rules) was associated with more weight lost and better maintenance, while rigid, all-or-nothing restraint was linked with less weight loss and more preoccupation with food and body shape.
What happens after a cheat day?
Restricting every day except one can work against your goals. It's easy to eat far more on the cheat day than you would spread across the week, setting you back by more than a single day. And in my experience, a day of overdoing sugar and fat makes the cravings louder the next day, not quieter. If that sounds familiar, read the science behind your sugar addiction.
So what's the alternative?
Eating well while enjoying the occasional treat is a personal balancing act. One approach with growing evidence is intuitive eating: paying attention to hunger and fullness cues and dropping the food rules. A meta-analysis of 97 studies found intuitive eating was associated with lower levels of disordered eating and better body image and wellbeing, though most of those studies were cross-sectional.
In practice, that means eating some of your favorite foods across the week rather than saving them all for Saturday, building meals that keep you satisfied, and letting go of the guilt. When you stop thinking of foods as "good" or "bad," they lose their power. So this week, instead of being ruled by extremes, try listening to your body. For help setting goals that feel good, read 3 steps to crafting a possibility-driven wellness plan and why you might always feel hungry.
If you often feel out of control around food, or eating is causing you distress, talk to your doctor or a registered dietitian.
