• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Healthy Eating

Use Cheat Meals to Your Advantage

Knowing your mind and body gives you a huge advantage over how successful your diet will be.

douglasperrybio

Written by Douglas Perry Last updated on Nov 22, 2021

I think it’s safe to say that everyone has heard this apothegm before, “The harder you work, the better your results.” This saying has a lot of truth behind it, but it isn’t inherently true. There are many times in life when it’s crucial to take a step back, realize our willfulness, and simply stop doing so much, or at least slow down a bit.

I think it’s safe to say that everyone has heard this apothegm before, “The harder you work, the better your results.” This saying has a lot of truth behind it, but it isn’t inherently true. There are many times in life when it’s crucial to take a step back, realize our willfulness, and simply stop doing so much, or at least slow down a bit.

As much as we’d all like to think that we’re made of iron and that we resemble the stoic demeanor of a Greek statue, we are in fact all mortal, biological beings who are sometimes in need of a well-deserved break.

You Don’t Have to Cheat

Some people don’t need cheat meals at all. They find sticking to their diet, whether it be aimed at weight loss or performance enhancement, to be an enjoyable experience. However, if you’re like the other 99% of the population, then it’s better for you to enjoy a cheat meal when it’s deserved or necessary.

But, when do you know when it’s deserved or necessary?

This is where subjectivity comes in to play. Only you know how much willpower you have. People who can successfully stick to their diet usually know their mind and body very well.

They know when they feel over-trained or mentally burnt out. And when this happens, they take an extra day off from the gym or have an unplanned cheat meal to help them “recharge their batteries.”

You Can Cheat, but Have Control

Most people who implement cheat meals do so on a weekly basis. For instance, having a cheat meal every Saturday or Sunday is usually the norm.

Having a cheat meal once a week gives you something to look forward to as you put forth large amounts of physical and mental effort trying to religiously stick to your diet day in and day out. However, some people may only need a cheat meal every two weeks or once a month. Everyone’s willpower differs.

There is no need to feel “weak” or “undeserving” of a cheat meal if you are working very hard toward your goals. The only time you should feel guilty for eating a cheat meal is if you eat due to uncontrolled urges. If it gets to the point to where you can no longer control your desires, then that needs to be addressed.

I’ve experienced this on multiple occasions while dieting for my bodybuilding competitions. I can vividly remember being full-fledged in the beginning of contest prep, going for months without a cheat meal because I didn’t feel like I needed one, and my intuitions couldn’t have been more wrong.

After about 10 weeks straight of no cheat meals, I became completely burnt out. I was unable to force-feed myself any more tilapia or broccoli. This led me to cheat on my diet on a near daily basis, taking unwarranted trips to the gas station to load up on candy bars.

You need to listen to your body when it speaks to you. Being extremely motivated is a beautiful thing. It’s a virtue that will allow you to turn your dreams into reality. Look at eating occasional cheat meals as a way to make a deposit in your willpower account.

And as you do so consistently (e.g. once a week, once a month, etc.), you can then expect that such an investment will start to work for you, mainly by allowing you to keep your sanity while dieting.

Define Your Cheat Meals

To some people, a cheat meal is eating a piece of red meat once a month, while others may require a couple buckets of fried chicken with an additional bucket of ice cream and a side of whole milk.

It is not necessarily the contents of the food that matters so much as it is that you are fulfilling the desire or urge you have to stray away from your diet. This is the main purpose of eating cheat meals.

In addition to keeping your mind happy, cheat meals are also very important for your body as well. For example, if your diet consists of no or very low carbohydrates, then you’re putting yourself at risk for developing ketoacidosis. This is a life-threatening condition that can develop by dieting to the extreme.

If you diet in such a manner, then eating a cheat meal that’s very high sugar can help you to not only reduce your risk for developing ketoacidosis, but it will also help you to fill your empty glycogen stores. This will allow you to reignite that vigor you once had when you first began your diet.

For those of you who have high cholesterol levels, are hypertensive, diabetic, or who have any other life-threatening condition, then consuming excessive amounts of sugars and fats should be undoubtedly abstained. Eating such high quantities of macros at one sitting may greatly exacerbate your condition which would be blatantly counterproductive.

Keep Your Sanity

With the case of dieting, cheating is perfectly fine every now in then. In fact, it’s encouraged. It helps keep a sane mind and a body with vigor and energy, things that are needed in order to go through multiple workouts while being in a caloric deficit.

Willpower varies. Some people need a cheat meal every week, while others may only need one a few times a year. Be honest with yourself as you analyze what you feel you are truly capable of. Knowing your mind and body gives you a huge advantage over how successful your diet will be.

douglasperrybio

About Douglas Perry

Douglas Perry is a journalist who turned his passion for technology into his profession more than 20 years ago. Since then, he followed, reviewed, and wrote about trends and products that define our mobile lifestyle today. He helped create several technology publications in Europe as well as the US in the past; these days, Douglas earns his living as a technology product and content strategist.

Three teenage athletes at home keep him busy during his free time, but have allowed him to get just enough training time in to remain competitive in road cycling and swimming. Less frequently than he would want to, Douglas manages to squeeze a Criterium ride in his schedule, and occasionally a casual bike race and a 5K with his kids.

View All Articles

Related Posts

Meal containers with food
The 20 Best High-Protein, Low-Carb Foods from a Registered Dietitian
Person in gym holding protein shaker bottle
The 10 Most Common Pre-Workout Side Effects
Two people sitting in gym eating food
Nutritionist vs. Dietitian: What’s the Difference Between These Nutrition Experts?
Long-haired person at home drinking protein shake looking at watch
How Long Does Pre-Workout Last? Time Your Boost for Next-Level Performance

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About