Today I had my first ”cheat day” since I started my cut about three weeks ago, and so I thought this would be as good a time as any to write a post on the subject.

Having cheat days is something that helps a lot of people when it comes to sticking to a diet for longer periods of time, and I absolutely think cheat days has it’s benefits, such as mental relief and the extra carbs can give you a little boost in energy the next couple of days.

The problem is that most people think that cheat days means you can eat as much as you want of what ever you want, and this is not a smart way to go about it.
Let’s say you are in a deficit of 500 calories a day for six days and then decide to do a cheat day on the seventh. During those six days in a deficit you have burned off around 3000 calories. If you now on the seventh day start binge eating all kinds of shitty foods with high calorie density, you will have no problem undoing a full week of dieting.
Just imagine eating 2-300 grams of candy, some chips, some pizza and maybe some sugary soda of some sort and you would already be pretty close.

In this post I will explain how I approach cheat days without messing up my diet while still being able to enjoy some ”junk food”.

Whenever I have a cheat day I always make sure I don’t exceed my maintenance calories, witch is the number of calories you need in order for your weight to stay the same.
This way I know that I won’t do any damage to my dieting and results, all I’m doing is ”putting it on hold” for a day.

I don’t usually focus to much on healthy eating on a cheat day as long as I get my workout and protein in.
I do allow myself to play around a little more with fats and carbs depending on what I feel like having, so if I feel like eating more fat than my normal goal, I will.

During my workout I always add some extra cardio on a cheat day, just to save me a few calories and do some damage control.

Another thing you can do in order to have some big and awesome meals is intermittent fasting, I do this every day of the week while I’m cutting and it helps me a lot when it comes to sticking to my macros in a enjoyable way.

So that’s how I do a cheat day.
This way I get to enjoy myself a little extra when it comes to my diet for a day without undoing any of the work I’ve put in.

Thank you for reading, please follow if you like my content and want to see more!



Add yours

  1. I use Intermittent Fasting when cutting, too. Seems to be a lot easier for me to save my meals for later in the day, as opposed to binging in the evenings when on a regular diet.


  2. Thanks for sharing — I have struggled in the past finding only a “cheat meal” not freeing enough, but not knowing how to keep a “cheat day” from ruining the rest of my work, like you explained. These are so fantastic guidelines I will be trying out.


  3. It seems that whenever I have a cheat day, I just slip, I cheat lunch and dinner, and probably will too the next day. So i wake up on Monday having destroyed everything I worked on the previous week. And it just feels like if I don’t cheat at all, I can keep up my diet more. Reading this post really had me think twice, but still, do you have any advice for me?


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