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Will I Gain Weight If I Have A Cheat Day Once A Week? An Expert’s Perspective!

By Amber Jones

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This article was created after thorough research and has been improved with the assistance of AI technology. Furthermore, our dedicated editorial team has meticulously fact-checked and polished its content for accuracy and clarity.

In today’s health-conscious world, the concept of a cheat day has become a popular strategy for individuals seeking to maintain a balanced lifestyle while still enjoying their favorite foods. A cheat day is a planned break from a regular diet where people allow themselves to indulge in foods they typically restrict. This approach aims to prevent feelings of deprivation, promote adherence to long-term healthy eating habits, and provide a mental respite from strict dietary rules.

However, many individuals wonder about the impact of cheat days on their weight and overall progress toward their health and fitness goals. Understanding the effects of cheat days on weight gain is crucial for those seeking a balanced approach to diet and well-being. By exploring the science behind cheat days, their potential benefits, and strategies for managing them effectively, individuals can incorporate occasional indulgences while maintaining their commitment to a healthy lifestyle.

Key takeaways:

To gain 1 lb of fat, you need a calorie surplus of about 3,500 calories. Overeating on a single cheat day is unlikely to create this large of a surplus.
Cheat days can cause temporary water weight fluctuations, but this is not fat gain. The scale may go up after a cheat day, but it will go back down once you resume your regular diet.
Cheat days can be beneficial for long-term adherence to a diet plan by providing a mental break and regulating hormones like leptin. This can help with weight loss in the big picture.
The amount of weight gained depends on the surplus calories consumed on the cheat day. A moderate cheat day of 1000-1500 extra calories may only lead to 0.25-0.5 lbs of fat gain.
Getting extra exercise and staying hydrated after a cheat day can help minimize any potential fat gain and get you back on track.

What Is A Cheat Day And How Does It Work?

Cheat Day Benefits

A cheat day is a planned break from a regular diet, allowing individuals to indulge in their favorite foods that may not align with their usual dietary restrictions. The idea behind cheat days is to prevent feelings of deprivation and promote long-term adherence to a healthy eating plan.

By incorporating a cheat day, people can enjoy their favorite treats without feeling guilty, knowing that they will return to their regular diet the following day. Additionally, cheat days can provide a mental break from the strict discipline required to maintain a healthy lifestyle.

The Benefits Of Having A Cheat Day

Having a cheat day can provide several benefits for individuals following a diet plan:

Cheat days can be a psychological tool, providing motivation and something to look forward to. They can help individuals stick to their diet plan by offering a break from strict dietary restrictions, leading to increased cravings and a desire for cheat days.

Cheat days can help build a positive relationship with food, viewing favorite desserts or comfort foods as rewards rather than coping mechanisms. This can promote a healthier attitude towards eating.

Cheat days can help prevent feelings of deprivation, promoting adherence to long-term healthy eating habits. Some researchers theorize that occasional cheat days can improve metabolic rate by temporarily raising leptin levels, which can help prevent feelings of hunger while dieting.

For some individuals, the prospect of a cheat day can help them stay disciplined the rest of the time. The anticipation of a planned indulgence can motivate you to stick to a diet plan.

Benefits Of Cheat Day For Weight Loss

Cheat days can be a beneficial tool for weight loss when approached with moderation and mindfulness. They can boost motivation, restore energy levels, and prevent feelings of deprivation by providing a break from strict dietary restrictions. Cheat days can also improve mental health, promote balance, and encourage long-term adherence to healthy eating habits.

While temporary water weight gain may occur, it does not ruin overall progress. Incorporating cheat days into a weight loss journey can promote flexibility, mindful eating, and long-term sustainability. Ultimately, cheat days can contribute positively to a balanced lifestyle and support individuals in achieving their weight loss goals.

How Often Should You Have A Cheat Day?

The frequency of cheat days depends on individual preferences, goals, and dietary patterns. Here are some general guidelines on how often to have a cheat day:

  • For weight loss: Limit cheat days to once a week or every two weeks. Having cheat days too frequently can hinder weight loss progress.
  • For weight maintenance: Cheat days can be incorporated more often, such as once a week. However, be mindful of portion sizes and overall calorie intake.
  • For bodybuilding/fitness goals: Some fitness enthusiasts have a cheat meal once a week during a bulk, but avoid cheating entirely during a cut. Cheat days are less common.
  • For overall health: Cheat days are not necessary. Focus on a balanced diet with occasional indulgences that fit your macros. Moderation is key.
  • Cheat meals vs cheat days: Many experts recommend you cheat meals over cheat days, as a single indulgent meal is less likely to derail progress compared to an entire day of overeating.

The best approach is to find a sustainable dietary pattern that allows for occasional indulgences while still supporting your overall health and fitness goals. Consistency with a balanced diet and regular exercise[Source: CDC] is more important than rigid adherence to a diet plan.

Why Does A Cheat Day Cause You To Gain Weight?

One of the primary concerns surrounding cheat days is the potential for weight gain. The physiological reason behind this is relatively straightforward: consuming a higher number of calories than the body burns will lead to weight gain. During a cheat day, individuals often consume foods that are high in calories, particularly carbohydrates and fats. This sudden increase in calorie intake can cause the body to store excess energy as fat.

However, it is important to understand that the weight gain observed after a cheat day is often temporary and primarily due to water retention. When the body consumes a higher amount of carbohydrates, it stores them as glycogen in the muscles and liver. Each gram of glycogen is stored along with three to four grams of water, leading to an increase in water weight.

Why Do Carbs Cause You To Retain Water Weight?

Carbohydrates play a significant role in water retention after a cheat day. When carbohydrates are consumed, they are broken down into glucose and stored as glycogen in the muscles and liver. Glycogen is a storage form of carbohydrates that the body can quickly access for energy when needed. However, each gram of glycogen is stored along with three to four grams of water, which can lead to an increase in water weight.

During a calorie-restricted diet, glycogen stores become depleted as the body relies on stored energy for fuel. When a cheat day occurs, and a higher amount of carbohydrates is consumed, the body replenishes its glycogen stores, attracting water molecules in the process. This rapid increase in glycogen storage and associated water retention can result in temporary weight gain.

Managing Cheat Days Effectively

To manage cheat days effectively and minimize their impact on weight gain, it is essential to approach them with a strategic mindset. Planning cheat days in advance and setting clear boundaries can help prevent excessive indulgence and keep overall calorie intake in check. Instead of viewing a cheat day as an opportunity to consume unlimited amounts of unhealthy foods, focus on enjoying moderate portions of your favorite treats.

Practicing mindful eating during cheat days can also be beneficial. Pay attention to hunger and fullness cues, and savor each bite of your chosen indulgences. By being present and aware of your eating experience, you can find satisfaction in smaller portions and avoid overindulging.

Strategies To Minimize Weight Gain After A Cheat Day

Increase Physical Activity

Engage in additional exercise to burn off excess calories consumed on the cheat day. Extend workout durations or intensities to create a calorie deficit.


Drink plenty of water to flush out excess sodium and reduce water retention [Referred by Medical News Today]caused by high-sugar or high-salt cheat meals. Water can also help curb hunger and prevent overeating.

Plan Caloric Deficit

Reduce caloric intake for the next few days after a cheat day to offset the excess calories consumed. Consider reducing daily calorie intake and incorporating extra exercise to burn off the surplus.

Intermittent Fasting

Consider intermittent fasting the day after a cheat meal to limit caloric intake and promote fat burning. Delaying the first meal of the day can help create a caloric deficit.

Mindful Eating

Practice mindful eating to avoid overindulging and to be more aware of hunger cues. Focus on nutrient-dense foods and portion control to maintain a balanced diet.

Avoid Excessive Cheat Days

Limit cheat days to occasional indulgences rather than frequent occurrences. Moderation is key to preventing excessive caloric intake and weight gain.

Balance Macronutrients

Aim to balance macronutrients in subsequent meals after a cheat day to ensure a well-rounded diet. Include lean proteins, healthy fats, and complex carbohydrates to support overall health.

Prioritize Nutrient-Dense Foods

Opt for nutrient-dense foods rich in vitamins, minerals, and fiber to support metabolism and overall well-being. Incorporate fruits, vegetables, whole grains, and lean proteins into your meals.

Return To Regular Routine

Resume your regular eating habits and exercise routine after a cheat day to maintain consistency and prevent prolonged weight gain. Focus on balanced meals and healthy snacks.

Avoid Binge-Restrict Cycles

Be mindful of falling into cycles of binge eating followed by strict restrictions. Strive for a balanced approach to eating that includes occasional indulgences without guilt or excessive compensatory behaviors.

Long-Term Sustainability And The Role Of Cheat Days

Long-term sustainability in dieting and the role of cheat days are crucial aspects to consider when aiming for lasting health and fitness goals. While cheat days can provide psychological relief and help individuals stay disciplined, their impact on long-term sustainability varies based on individual preferences and behaviors. The key to sustainable weight management lies in finding a dietary pattern that is not only effective but also enjoyable and compatible with one’s lifestyle.

Cheat days, when approached with moderation and mindfulness, can contribute positively to a balanced lifestyle by promoting adherence to a nutritious diet and preventing feelings of deprivation. However, it is essential to strike a balance between indulgence and discipline to ensure that cheat days do not hinder long-term progress.

Consistency, flexibility, and a focus on overall health and well-being are vital components of sustainable dietary habits. By understanding the role of cheat days within the broader context of a healthy lifestyle, individuals can make informed choices that support their long-term health and fitness journey.

Ending Note

Having a cheat day once a week is unlikely to cause significant long-term weight gain, provided that it is managed effectively and incorporated into an overall healthy lifestyle. While some temporary weight gain due to water retention is to be expected, the psychological and potential metabolic benefits of cheat days can contribute to long-term adherence to a healthy eating plan.

However, it is essential to approach cheat days with mindfulness, moderation, and a focus on overall balance. By setting boundaries, practicing portion control, and implementing strategies to minimize weight gain, individuals can enjoy the benefits of cheat days without compromising their health and fitness goals.

Ultimately, the role of cheat days in a healthy lifestyle should be evaluated on an individual basis, taking into account personal preferences, goals, and long-term sustainability. By adopting a flexible and balanced approach to nutrition, individuals can find joy in their food choices while maintaining a healthy relationship with food and their bodies.


1. Will you gain weight if you have one cheat day a week?

Having a cheat day once a week is unlikely to cause significant weight gain if balanced with overall healthy habits.

2. Is it okay to have 1 cheat day every week?

Having a cheat day once a week can be beneficial for weight loss and mental health if done moderately and as part of a balanced diet. However, cheat days should not be excessive or used as an excuse to overindulge, as this can hinder progress and promote unhealthy eating habits.

3. Can I eat 3000 calories on a cheat day?

Eating 3000 calories on a cheat day is unlikely to significantly impact your overall progress if it is an occasional indulgence. However, it’s best to keep cheat days moderate, around 150% of your usual calorie intake. Consistently exceeding your calorie needs can lead to weight gain over time.

4. Is it possible to gain fat in one day?

Gaining fat in one day is highly unlikely, as it requires consuming an excessive amount of calories, approximately 3,500 more than your daily needs, to gain a single pound of fat.


Medical News Today(2023) Water Weight: What it is, causes, and how to lose it Available online at: https://www.medicalnewstoday.com/articles/320603

CDC(n.d) Finding a Balance of Food and Activity Available online at: https://www.cdc.gov/healthyweight/calories/index.html

Amber Jones

Amber Jones is a highly experienced and trusted registered dietitian and licensed nutritionist. With over 12 years in clinical practice, she has helped countless individuals achieve their health and wellness goals through tailored nutrition plans and lifestyle modifications.

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