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Cheat Days: A Good Or Bad Move?

by Repfuel Sports 28 Mar 2023 0 Comments
Cheat day


Tired of maintaining your diet? Eating boiled, non-oily tasteless meals and are willing to go for a cheat day? 


A cheat day is a day in a week, where you ‘stop’ dieting and eat and drink anything and everything with reckless button.

Cheat days for gym guy


The logic people usually give behind this, when you diet, your metabolism slows down. And this slowdown ultimately slows down fat burning as well. Therefore when you start eating more calories, even for a day, you ‘boost’ your metabolism, which consequently increases fat burning

On the surface, this makes sense. But yes, there’s a slowdown in metabolic rate. And yes, eating more food does speed up the metabolic activity. 

But, when you look at the studies on metabolic rate, overfeeding, and crunching the numbers, it’s not something to get excited about.

If you take a glance at a short-term overfeeding, you will notice the average increase in metabolism is between 3-10%, but this effect only lasts for 24 hours.

So if you consumed 4000 calories on your cheat day, you’d boost your metabolism by ~120-400 calories.

However, there can be a difference in people’s responses. It depends on their metabolism, inheritance, physical activity, and many more.


People usually say that on cheat days, Leptin i.e. a hormone, is produced in the fat cells. It  controls metabolic rate, libido, appetite, and a bunch of other things.

As you consume lesser calories and start to get leaner, leptin levels decrease, which increases hunger and slows down your metabolic rate. Contrarily, as we begin to consume more calories and gain body fat, leptin levels increase, which suppresses appetite and enhances metabolism.

A day when you eat more than usual will increase leptin, which controls hunger, and even fuel your metabolism at the same time. But the truth is that the rise in metabolic rate and the increase in leptin are short-lived.

If Saturday is a cheat day and also the day to spend leisure time with family and friends for you, then you start focusing on the food more than enjoying the moment with people. You will become more concerned about eating as much as you can because you know once it’s the next day, the dietary cuffs will be back on again. You won’t be permitted to eat those mouth-watering dishes for another week, which stops you from enjoying the time with family.

If you want to lose fat, you need to understand that your intake of high-caloric food should be less. You have to be in calorie deficit to lose fat and you need to keep a proper and balanced protein intake in your daily routine.

Arguments for cheat day


Though cheat days help maintain your metabolic activity, they are somehow pointless as they damage your progress. If you want to eat more food during a diet, a better strategy is to be reefed once a week and not more than that.

-Since cheat days can also lead to overeating and derail your overall progress, it's important to approach cheat days with moderation and balance, ensuring that they don't become an excuse to binge on unhealthy foods. Additionally, constantly restricting calories during the week and then indulging in high-calorie foods on cheat days can lead to a disordered relationship with food.

In summary, cheat days can be a helpful tool for some individuals in their weight loss journey, but they should be approached with caution and balance to avoid potential negative consequences.

Cheat Day Supplements

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