Many people aiming to eat healthily follow a strict diet for six days and allow themselves a cheat meal on the seventh. This approach is popular because it offers a sense of reward after days of disciplined eating and can help sustain long-term motivation and adherence. But is this habit truly safe and effective, or could it harm your health?
Dr. Sudhir Kumar, a CMC Vellore graduate and senior neurologist at Apollo Hospitals, Hyderabad, recently shared insights on X (formerly Twitter) about the impact of cheat meals. He explained that for healthy individuals, occasional cheat meals are generally safe and can support diet adherence. However, for those with diabetes, obesity, or heart disease, even one cheat meal may carry significant risks. He also suggested smarter, safer alternatives to maintain a balanced, nutritious diet.
Cheat meals and health risks you need to know: Expert insights
A cheat meal is essentially an indulgent meal outside your regular diet plan. Many adopt this approach to feel less restricted and to make strict dieting more sustainable. While it may provide temporary mental satisfaction, it’s essential to understand how cheat meals affect the body and whether they are truly beneficial.
Video
Dr. Kumar explains that the safety of cheat meals largely depends on your overall health. For people in good health, having one cheat meal per week is generally harmless. In fact, it can aid diet adherence by reducing feelings of restriction and making it easier to maintain a long-term nutrition plan.
However, Dr. Kumar cautions against turning a single cheat meal into a cheat day or binge, as this can reverse the benefits of a week of disciplined eating and hinder progress toward weight management and overall health goals.
For people with diabetes, obesity, heart disease, or kidney problems, cheat meals can pose serious risks:
Understanding these risks is crucial before including cheat meals in your diet, especially if you have existing health conditions.
Psychological effects of cheat meals
Cheat meals do not just affect physical health—they can also influence your relationship with food. This often happens in a pattern:
This ongoing restriction-indulgence cycle can damage your mental relationship with food, which may be more harmful than the cheat meal itself.
Smarter alternative recommendations to cheat meals
Dr. Kumar recommends healthier strategies for indulging without disrupting your diet:
For those in good health, moderate indulgence can be part of a balanced lifestyle. For people with diabetes, obesity, or heart disease, planned small treats are safer than unrestricted cheat meals.
Mindful eating tips for a sustainable healthy diet
Maintaining a healthy relationship with food is essential, whether you include cheat days or not. Any eating plan that leaves you hungry or deprived is unlikely to be sustainable long-term.
If balancing indulgence with nutrition is difficult, consulting a healthcare provider or dietitian can help tailor a plan suited to your individual needs. Changing eating habits is never easy. Occasional cravings to “break the rules” are normal. By understanding your body and making mindful food choices, you can maintain a balanced diet that supports both physical health and mental well-being.
Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Consult a healthcare provider or dietitian before making changes to your diet, especially if you have medical conditions such as diabetes, obesity, heart disease, or kidney problems.
Also Read | Coconut Water or Fruit Juice: Which hydration drink is better for weight loss
Dr. Sudhir Kumar, a CMC Vellore graduate and senior neurologist at Apollo Hospitals, Hyderabad, recently shared insights on X (formerly Twitter) about the impact of cheat meals. He explained that for healthy individuals, occasional cheat meals are generally safe and can support diet adherence. However, for those with diabetes, obesity, or heart disease, even one cheat meal may carry significant risks. He also suggested smarter, safer alternatives to maintain a balanced, nutritious diet.
Cheat meals and health risks you need to know: Expert insights
A cheat meal is essentially an indulgent meal outside your regular diet plan. Many adopt this approach to feel less restricted and to make strict dieting more sustainable. While it may provide temporary mental satisfaction, it’s essential to understand how cheat meals affect the body and whether they are truly beneficial.
Video
Dr. Kumar explains that the safety of cheat meals largely depends on your overall health. For people in good health, having one cheat meal per week is generally harmless. In fact, it can aid diet adherence by reducing feelings of restriction and making it easier to maintain a long-term nutrition plan.
Cheat Meals: Myth vs Reality
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) September 3, 2025
▶️Many people follow a healthy diet for six days a week and then allow themselves a “cheat meal” on the seventh day.
But is this habit safe?
✅If You are Healthy
▶️One cheat meal a week usually won’t cause lasting harm.
▶️It may help you stick to… pic.twitter.com/AcduNHitKj
However, Dr. Kumar cautions against turning a single cheat meal into a cheat day or binge, as this can reverse the benefits of a week of disciplined eating and hinder progress toward weight management and overall health goals.
For people with diabetes, obesity, heart disease, or kidney problems, cheat meals can pose serious risks:
- Diabetes: Cheat meals can trigger sudden blood sugar spikes, making long-term glucose control challenging.
- Obesity: Consuming 1000–2000 extra calories in one sitting can slow weight loss or even cause weight gain.
- Heart disease / High blood pressure: Indulging in fried or salty foods can increase cholesterol levels and put extra strain on the heart.
- Kidney problems: High intake of salt and fat may worsen kidney function and overall health.
Understanding these risks is crucial before including cheat meals in your diet, especially if you have existing health conditions.
Psychological effects of cheat meals
Cheat meals do not just affect physical health—they can also influence your relationship with food. This often happens in a pattern:
- Eating indulgent foods as a reward.
- Feeling guilty afterward.
- Entering a cycle of binge eating, followed by overly strict dieting.
This ongoing restriction-indulgence cycle can damage your mental relationship with food, which may be more harmful than the cheat meal itself.
Smarter alternative recommendations to cheat meals
Dr. Kumar recommends healthier strategies for indulging without disrupting your diet:
- Portion-controlled treats: Enjoy a small snack or dessert instead of a large cheat feast.
- Healthier versions: Bake foods instead of deep-frying and replace sugar with jaggery or natural sweeteners.
For those in good health, moderate indulgence can be part of a balanced lifestyle. For people with diabetes, obesity, or heart disease, planned small treats are safer than unrestricted cheat meals.
Mindful eating tips for a sustainable healthy diet
Maintaining a healthy relationship with food is essential, whether you include cheat days or not. Any eating plan that leaves you hungry or deprived is unlikely to be sustainable long-term.
If balancing indulgence with nutrition is difficult, consulting a healthcare provider or dietitian can help tailor a plan suited to your individual needs. Changing eating habits is never easy. Occasional cravings to “break the rules” are normal. By understanding your body and making mindful food choices, you can maintain a balanced diet that supports both physical health and mental well-being.
Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Consult a healthcare provider or dietitian before making changes to your diet, especially if you have medical conditions such as diabetes, obesity, heart disease, or kidney problems.
Also Read | Coconut Water or Fruit Juice: Which hydration drink is better for weight loss
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