Now that you know that “cheating” on a diet doesn’t mean eating a food deemed “unclean,” we can get at its real meaning:
“Cheating” on your diet has nothing to do with what you eat–it’s simply erasing your calorie deficit or adding to your surplus by overeating.
And you can accomplish this by slightly overeating every day or by going buck wild one or two days per week, which can then add back some or all the fat you lost during the week (effectively reducing or erasing your calorie deficit for the week) or cause you to gain too much fat too quickly if you’re in a calorie surplus every day.
If you’re dieting for fat loss (maintaining a weekly calorie deficit), I recommend having a moderate cheat meal every week. It’s a nice psychological boost and, depending on where you’re at in terms of body fat percentage, it can help keep the weight loss going.