The truth about “cheat meals” — and what we get wrong about them

For many people trying to lose weight, the “cheat meal” feels like a well-earned break from strict dieting — a chance to relax, enjoy something decadent and return to routine refreshed.

Eric Trexler, PhD, a fellow in the Department of Health, Wellness, and Physical Education at Duke University, recently co-authored a study in Nutrition Reviews examining the surprisingly complicated world of cheat meals.

The analysis with researchers in Hong Kong looked at both psychological and physiological effects of loosening dietary rules and found that planned indulgences can help some people stay on track.

But the science also warns that unplanned or binge-like episodes may fuel guilt, shame, and unhealthy eating patterns.

“People really overestimate the physical impact of a cheat meal and dramatically underestimate the psychological impact,” said Trexler who conducts evolutionary anthropology research and collaborates with global health researchers at Duke University School of Medicine.

Though his doctoral research explored dietary nitrate and blood flow, he’s also examined what he calls “non-linear dieting strategies,” an approach that intentionally includes higher-calorie days or meals during weight loss.

He breaks down what people misunderstand most about these meals, what the science actually shows, and how mindset matters more than the calories on the plate.

Trexler said people tend to panic about how many pounds they’ll gain from a single cheat meal.