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The Cheat Day Myth: Can You Eat Junk Food in the Philippines and Still Lose Weight?

Published 04/02/2025

Updated 04/02/2025

If you're trying to lose weight in the Philippines, you've probably heard about the magical-sounding concept of a "cheat day." It's the idea that you can eat whatever you want—lechon, milk tea, fast food, chips, desserts—for one day a week and still lose weight.

It sounds perfect, right? A guilt-free break from the usual diet grind. But is it actually helping you—or quietly setting you back?

Let’s unpack the science behind cheat days, how they work (and don’t), and whether junk food can still have a place in your weight loss journey.

What Is a Cheat Day?

A cheat day is a planned break from your regular eating routine, where you temporarily eat higher-calorie or indulgent foods. For many, this means meals that are rich, fried, or sugary—often the foods typically restricted during the week.

For some, this looks like a full day of indulgence. For others, it's a single cheat meal. Either way, it’s often viewed as a psychological reward—a way to stay sane and motivated while dieting.

The idea of a cheat day has grown popular thanks to social media and fitness influencers. But it’s not a concept rooted in medical nutrition. In fact, many registered dietitians argue that labeling foods or days as "cheats" may increase food guilt or binge tendencies over time, according to the Academy of Nutrition and Dietetics.

Does Having a Cheat Day Help With Weight Loss?

The honest answer is: it depends on the person. Cheat days can either help you stay consistent or completely derail your progress, depending on how they’re approached.

How It Might Help

Cheat days can provide short-term psychological relief from the rigidity of dieting. For some, this flexibility makes the overall plan more sustainable. A planned indulgence may also reduce bingeing caused by over-restriction, and temporarily raise leptin levels (a hormone involved in hunger regulation), which could modestly boost metabolism. However, these effects are usually small. What matters most is the net balance of calories over the week—not what happens in a single day, according to.

There’s also some emerging data suggesting that planned high-calorie meals might improve dietary adherence in certain contexts. But these benefits tend to be modest and very individual-dependent.

How It Might Hurt

On the flip side, a cheat day can easily spiral out of control. Overeating by 2,000 to 3,000 calories in one day can wipe out a week’s worth of effort. Cheat days can also reinforce the idea that some foods are “bad,” making you feel guiltier when you eat them. Many people find it harder to get back on track after a day of indulgence. If your cheat day turns into a cheat weekend, or a cheat week, that’s a problem. Cleveland Clinic warns that this cycle can negatively impact your progress.

Some experts even warn that cheat days can fuel an unhealthy binge-restrict cycle, especially in people who already have a complicated relationship with food. If your mindset around eating is fragile, cheat days may do more harm than good.

What About Junk Food? Can You Still Lose Weight If You Eat It?

Yes, you can. Junk food isn't inherently evil—it’s just usually calorie-dense, low in nutrients, and easy to overeat. As long as you maintain a calorie deficit across the week, you can still lose weight—even if a few of those calories come from less-than-perfect food.

That said, diets high in processed or ultra-palatable foods can increase cravings, reduce satiety, and leave you feeling sluggish. They’re less filling than whole foods, which makes it harder to stick to a calorie deficit without hunger. A study by the National Institutes of Health showed that ultra-processed foods lead to excess calorie intake and weight gain.

A better approach might be to include your favorite foods in smaller portions, spread throughout the week. This reduces the urge to binge and makes your eating plan feel more normal. According to the British Dietetic Association, “no food is inherently fattening”—what matters is portion size and frequency.

Junk Food and Weight Loss in the Philippines: The Cultural Reality

Let’s be honest—avoiding fast food or indulgent meals in the Philippines isn’t always easy. Social gatherings often revolve around food. Whether it’s a fiesta, birthday, or Sunday lunch with family, saying no can feel isolating.

Here’s how to approach it practically:

Have a small portion of your favorite dish without making it the center of the meal. Add vegetables or lean protein on the side. Skip sugary drinks and go for water or seltzer. Most importantly, don’t let one indulgent meal turn into a reason to give up on your plan.

You don’t need to avoid all junk food. You just need to build a way of eating that you can actually stick to. That means making room for joy—and yes, that includes food.

Nutrition experts often emphasize the value of dietary flexibility—an approach that balances nutritional goals with real-life enjoyment. It’s particularly relevant in cultures like the Philippines, where food plays a strong social and emotional role.

A Smarter Alternative: Flexible Dieting

Instead of relying on a cheat day, try flexible dieting. It’s a more sustainable approach that focuses on fitting foods into your plan without labeling them as “good” or “bad.”

Flexible dieting doesn’t mean eating junk all the time. It means giving yourself permission to enjoy your favorite meals in moderation—without guilt. That can look like having milk tea once a week, or sharing a burger with a friend instead of ordering a double meal.

This approach works because it supports consistency. And consistency—not perfection—is what drives lasting results. The Journal of Nutrition and Dietetics supports this, showing that flexible dieters have greater long-term adherence.

Can You Eat Junk Food and Still Lose Weight?

Yes—if you understand how to manage it. One meal, or even one day, won’t make or break your progress. What matters most is how you eat the rest of the time.

Cheat days are not magical, and they’re not necessary. But small, planned indulgences can make your diet more sustainable. Just be mindful of your portions, your patterns, and how you feel afterward.

You don’t have to give up the foods you love to lose weight. You just have to learn how to include them strategically.

For more realistic, science-backed advice on nutrition and sustainable weight loss, keep reading the andyou blog. We’re here to help you build a healthy lifestyle that actually fits your life in the Philippines.