Are fitness and nutrition cheat days good or bad for you?


I’m not one to deprive myself of things I like. My willpower isn’t always the greatest. I like things that make me happy, and unfortunately, it’s usually the things that aren’t the best for me.  I like to think I’m not the only one, that many people are like this. I prefer to do things in moderation … well, try to anyway, rather than need cheat days.

For some people, cheat days are a reward for sticking to a diet or fitness program. So after a week or two of eating salads, lean meat or low carbs, the cheat is either a chocolate bar or one day off from the diet.

I can see using cheat days as motivation to get started with a new workout program or to ease into a new way of eating. But are cheat days a good idea? Do they help you reach your health goals? I did some research into the subject and here are some of the pros and cons.

Why cheat days could be good for you


Here are some of the arguments used to show why cheat days are good.

Motivation and reward: Cheat days from a fitness or nutrition program can be good motivation to get through it. It also can be a good way to reward yourself for hitting certain milestones in your program.

Nutrition: Giving yourself a day off is giving yourself a needed break from your diet. It offers the relief that can help you stick to healthier foods by satisfying your cravings and help to replenish the willpower that may have weakened while you were on the diet.

Fitness: Giving yourself some breaks in between can help recharge your muscles, reduce the risk of injury and help you refocus.

Why cheat days could be bad for you

Here are some of the arguments used to show why cheat days are bad.

Nutrition: Restricting oneself throughout the week and then eating sugar and fat on a cheat day can have a negative impact on blood sugar and insulin levels. Also, some people who hold back every day except their cheat day, are less likely to reach their goals. It’s because they’re more likely to end up eating more calories, not just on their cheat day but also a few days after.

Fitness: The average person doesn’t exercise every day. Therefore, technically rest days are already break days. Taking more than regularly scheduled break days can lead to a backslide. Those are harder to come out of – I know this first hand!

Moderation is the answer


Following a healthy lifestyle means eating a balanced diet in moderation and working out a minimum of 30 minutes a day, five days a week or 2.5 hours a week. You can incorporate treats in small portions so that it reduces the urge to binge eat.

Listen to your body. It tells you when you need to eat and when to workout. It also tells you when you’ve had too much or too little of something. If you feel like pasta one night, have it. Just watch the portion. If you’re feeling tired and haven’t exercised yet; get moving.  Make sure you do something you like, so you enjoy what you’re doing. Similarly, when eating if you don’t enjoy what you’re eating, cheat days become more appealing.

Focusing on your healthy lifestyle most of the week and then taking one day off can promote guilt and potentially can impact your ability to get to the health outcome you want. Instead, make every day a fabulous day by listening to your body and enjoying every meal and workout. It’s a more sustainable approach that can help you enjoy your health journey and get you to your goal.

What are your thoughts on cheat days?



  1. I sometimes get carried away by eating more than I should on my cheat day😅…I’m working on it tho…Nice post

  2. Love this!! A great idea to look at both sides. I typically tend to moderate and try not to have a total cheat day, just sometimes giving into guilty pleasures when I feel I’ve earned it. I just started my own page about living healthy, but it’s geared towards college students. Any times for me about how to grow my page? Thanks!

  3. Good post. A day to eat foods that you’ve been craving is a great idea for sustained health. Ideally, you’ve earned your cheating. Also, a cheat meal might be more appropriate than a cheat day for some people. But the idea that you get to eat whatever you want at least one time during your week is something to look forward to, to give perspective to hard work and difficult choices. Also, if you are restricting calories, a day to eat more than usual will help keep your metabolism from adapting. A good idea is to write down your “cheat” cravings throughout the week, and when it comes to cheat meal, eat the one or two items you’re craving the most.

  4. great read! I personally have done the whole 6 days good and one day cheat thing and it just lead to eating way more crap on one day in the week than I would have had over a whole week if i’d had a little treat every day! I truly listen to my body now and find that this has given me the best results! I feel better, look healthier and most of all my mind feels very settled in this approach.

    1. Thanks so much! I have tried it both ways, I’ve found both useful but moderation does work for me best! I say this as I think about how many chicken wings to eat this weekend haha!! 🙂 Have a wonderful rest of the week and weekend!

  5. I like to reward myself when I’ve stuck to my program. I find it satisfies any cravings for food and if it’s working out, I find it a little harder. My motivation for fitness is slightly less so I have to stick to my regular break days

  6. I agree….moderation is key! Nutrition wise, I’d rather create a balanced weekly menu that I wouldn’t mind eating for the rest of my life, instead of fad dieting. Great Post Samantha!

  7. Shaun T, one of the BeachBody fitness trainers, refers to cheat days as “treat days”, and emphasizes making those treats a moderate amount of something you love. He used to post a lot about this and often said he didn’t like people saying they were cheating on their diet, but rather wanted them to look at it as treating themselves to something special. That idea has stuck with me for years!

  8. Excellent post. I have used both methods and find they have both worked for me depending on the stage I am in. I use cheat days when I’m first working towards a goal and once I attain it, I focus on moderation to maintain.

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