Cheat Meal/Relaxed Meal vs. Refeed Day: What’s the Difference and Which One Helps You More?

If you’ve ever been deep in a fat loss phase and thought, “Can I just eat a damn burger already?” you’re not alone. When you’re pushing hard with your nutrition, your body (and brain) start asking for a break.

Enter the two big players: Cheat Meal/Relaxed Meal and Refeed Day. They both sound like permission to eat more, but the why and how behind each is completely different.

Let’s break it down, RevolutioniZe-style.

What’s a Cheat Meal/Relaxed Meal?

A cheat meal/relaxed meal is typically a free, untracked meal that includes food you wouldn’t normally eat on your plan,like pizza, pasta, dessert, or a full brunch.

Coach’s Note: I like using the term “relaxed meal” instead of “cheat meal” because it takes away the guilt or shame often tied to the word “cheat.” There’s no cheating when you’re living a flexible, sustainable lifestyle. Sometimes your body and mind just need a pause—and that’s okay.

 Pros:

 • Mental Relief: A break from routine that can help reduce cravings.

 • Social Flexibility: Great for events, date nights, or holidays.

 • Motivation Reset: Something to look forward to that helps with long-term consistency.

 Cons:

 • Can Snowball: One cheat meal/relaxed meal can turn into a whole weekend if you’re not mindful.

 • Physical Setbacks: Higher fat/sugar/sodium = water retention, bloat, and sluggishness.

 • Guilt Cycle: If your mindset isn’t in the right place, it can lead to self-sabotage or unnecessary restriction after.

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 What’s a Refeed Day?

At Revolutionize, a refeed day is a structured increase in carbs and fats for one day—still hitting your protein and staying within a calorie plan. It’s not a “cheat,” it’s a tool.

Think of it as purposeful fuel, not a free-for-all.

 Pros:

 • Metabolic Support: Temporarily boosts leptin and thyroid function during long-term dieting.

 • Training Performance: Refills glycogen, leading to better lifts and faster recovery.

 • Mood & Energy Lift: Clients feel less drained and more focused.

 • Reduces Urge to Binge: It satisfies your body’s need for more food, strategically.

 Cons:

 • Still Requires Structure: More food, but not off the rails.

 • Less “Fun” Feeling: Not a slice of cake, more like an extra bowl of cereal and avocado toast.

 • If Done Wrong = Setback: Turning a refeed into a cheat meal/relaxed meal can erase your deficit.

 Coach’s Corner

At Revolutionize, we’re all about flexible structure and keeping it real.

We use refeeds to support your body, and cheat meals/relaxed meals to support your lifestyle.

 • One isn’t “better” than the other,they serve different purposes.

 • A relaxed meal shouldn’t undo your progress; a refeed shouldn’t be mistaken for a binge.

 • Both work when they’re part of the plan, not a reaction to restriction or burnout.

Not sure what’s right for you this week? Your coach can help map it out.

Final Thoughts

Refeeds = structure.

Cheat meals/relaxed meals = flexibility.

Both can help you reach your goals, as long as they’re used intentionally,not impulsively.

Have you tried either one yet?

Chat with your coach at your next check-in, we’re here to make both strategy and sanity work together!