Cheat meal even once a week could harm your body. CMC Vellore doctor suggests smarter alternatives

Many people trying to eat healthily often follow a diet for six days and then allow themselves a “cheat meal” on the seventh day. This approach is popular because it feels like a reward after days of strict eating. But is this habit really safe or helpful? CMC Vellore graduate, Dr. Sudhir Kumar, a senior neurologist at Apollo Hospitals, Hyderabad, recently took to X (formerly called Twitter) and shared his thoughts on the same and also revealed alternatives to cheat meals.

Is one cheat meal a week safe?

Dr. Kumar explains that the effects of cheat meals largely depend on your overall health. For individuals in good health, having one cheat meal a week is generally harmless and can actually support diet adherence by easing feelings of restriction. However, he cautions that this should not turn into an entire cheat day or binge, as it could undo the progress made throughout the week.

Cheat Meals: Myth vs Reality
▶️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

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) September 3, 2025

If you've diabetes, obesity or heart disease, cheat meals can be risky and harmful.

• For diabetes, a cheat meal can cause sudden spikes in blood sugar, making long-term control harder.
• For obesity, consuming 1000-2000 extra calories in one sitting may slow weight loss or even lead to weight gain.
• For heart disease or high blood pressure, fried and salty foods can raise cholesterol and strain the heart.
• Those with kidney problems can worsen their condition due to high salt and fat intake.

However, cheat meals can create a mental pattern where eating something indulgent feels like a reward, followed by guilt, leading to binge eating, regret, and then overly strict dieting, which may trigger another binge. This ongoing cycle can lead to an unhealthy relationship with food, which might be more harmful in the long run than the cheat meal itself.

Smarter alternatives to cheat meals

• Instead of an unrestricted cheat meal, Dr. Kumar suggests the following healthier options:
• Portion-Controlled Treats: Enjoy a small sweet or snack instead of a large cheat feast.
• Healthier Versions: Bake foods instead of deep frying, and use less sugar or jaggery.
• Mindful Eating: Eat slowly, savour your food, and stop when you feel satisfied.

However, the major takeaways are that for those in good health, having a cheat meal now and then, in moderation, is generally safe and can be part of a balanced lifestyle. For individuals with conditions like diabetes, obesity, or heart disease, even a single weekly cheat meal may negatively affect their health. A more effective and safer strategy is to opt for small, planned indulgences instead of unrestricted cheat meals.

Experts advice

According to the Cleveland Clinic, whether you support or avoid cheat days, maintaining a healthy relationship with food is essential. Any eating plan that leaves you hungry or feeling deprived won’t be sustainable long-term. If you struggle with this, it’s important to consult your healthcare provider for guidance.


Changing eating habits is challenging. Some days you may want to “break the rules” and indulge. But by understanding your body and making mindful choices, you can achieve a balanced and healthy diet that lasts.