Cheat meals get a bad rap. Some people swear by them, thinking they "boost metabolism" or help burn more fat. Others fear them, convinced that one burger will erase weeks of hard work. The truth? Cheat meals can be part of your diet, but only if you use them the right way.
Cheat meals exist for one reason: enjoyment. They aren’t magic, and they won’t help you lose weight faster. But they do let you eat foods you love without guilt—if you plan them properly.
If you're trying to gain muscle, cheat meals can help you eat enough calories to support growth. If you're losing weight, they can give you a mental break without totally derailing progress. But they should never replace quality nutrition.
A lot of people believe cheat meals have special powers. Let’s clear that up:
For most people, 1-3 cheat meals a week is totally fine. If you don’t feel the need for them, skipping them is also fine. But if you find yourself bingeing every weekend, that’s a sign your diet might be too restrictive.
More than three cheat meals a week? You’re probably just eating poorly at that point.
Timing matters. Avoid cheat meals right before or right after a workout. Your body needs quality nutrients to fuel and recover from training, and junk food won’t help with that.
Instead, have a cheat meal a few hours after your workout, once you've already had a proper meal with protein and carbs. This keeps your training performance on point while letting you enjoy your food later.
If you’re going to have a cheat meal, make it work for you:
Cheat meals aren’t necessary, but they can be useful. The key is to plan them so they fit your goals instead of working against them. Enjoy your food, but don’t let it control you.
If you're struggling to balance nutrition with your training, working with a coach can help. At Hardbat Athletics in Newark, Delaware, we’ll help you build a plan that works—so you can enjoy your meals while still making progress. Schedule a No-Sweat Intro today and take the guesswork out of your fitness journey.
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