Can cheat meals actually help—or hurt—your diet goals?

A cheat meal is an occasional indulgence that falls outside a person’s usual diet plan. These meals often include high-calorie foods like a double-cheeseburger, large fries, and a large soda, which can sometimes equal a full day’s calorie intake in one sitting. Registered dietitian Kate Patton says such meals are fine now and then, but with important considerations. Experts suggest balancing healthy eating with small treats to stay on track. One approach recommends eating nutritious foods 80% of the time, leaving 20% for controlled indulgences. A stricter method proposes 90% healthy meals and 10% flexibility.

However, cheat meals do not suit everyone. For some, they can lead to more frequent indulgences, undoing diet progress. If this happens, the diet itself may not be sustainable. An alternative is to create a healthy meal plan that includes all foods in moderation, focusing on portion control rather than strict restrictions.

Starting any diet or food plan should begin with a discussion with a healthcare provider. They can help tailor a sustainable approach. Maintaining a healthy relationship with food is also key, avoiding labels like 'good' or 'bad' for what you eat. Cheat meals can fit into a balanced diet if managed carefully. They may not work for everyone, and overuse can hinder progress. A flexible, portion-controlled approach often proves more sustainable in the long run.