Yes, you can eat pizza, ice cream, and donuts—and still lose fat. That’s one of the most talked-about features of the 4-Hour Body diet by Tim Ferriss: the weekly cheat day. But cheat days can backfire if you don’t use them correctly. In this guide, I’ll explain how to do a 4-Hour Body cheat day in a way that helps fat loss, keeps you sane, and doesn’t undo your progress.
Why Does the 4-Hour Body Diet Include a Cheat Day?
Cheat days aren’t just a mental break—they play a real role in how your body responds to dieting.
1. Cheat Days Prevent Metabolic Slowdown
When you eat fewer calories for several days in a row, your metabolism can slow down. A cheat day boosts calorie intake and temporarily increases leptin levels, a hormone that helps regulate metabolism and hunger. This short burst of extra energy can help your body stay in fat-burning mode during the rest of the week.
2. Cheat Days Reduce Cravings Long-Term
Cravings are part of dieting. Cheat days give you scheduled permission to eat what you miss. That makes it easier to say no during the week. Instead of reacting to cravings right away, you write them down and save them for your cheat day.
This helps avoid binge eating or falling off the diet completely.
How to Structure Your Cheat Day (Step-by-Step)
A 4-Hour Body cheat day isn’t a free-for-all. There are smart ways to do it so you enjoy the day—but still lose fat.
1. Start With a High-Protein Slow Carb Breakfast
Don’t skip breakfast on your cheat day. Start your morning with a typical slow carb breakfast: at least 30 grams of protein within 30 minutes of waking up. This helps control blood sugar and limits fat storage for the rest of the day.
Example:
- 3 eggs + lentils + spinach
- Or a slow-carb breakfast burrito with beans and eggs
2. Use Simple “Damage Control” Tools
You can minimize the side effects of cheat day with a few easy tools:
- Grapefruit juice: Drink a small glass before your biggest cheat meal to help reduce insulin spikes.
- Yerba mate tea: This traditional South American drink helps digestion and can raise energy slightly.
- Resistance exercises: Right before and 90 minutes after your cheat meals, do 30 seconds each of:
- Air squats
- Wall presses
- Resistance band pulls or push-ups
- Air squats
These movements help your body move glucose into muscles, reducing fat storage.
When Should You Have Your Cheat Day?
Start After 5–6 Days of Strict Eating
If you start the 4-Hour Body diet on a Monday, have your first cheat day that Saturday. This gives your body time to enter fat-burning mode first. Don’t schedule a cheat day too soon.
Stick to Once a Week (No More!)
Your body doesn’t care what day of the week it is—but it does need a break between cheat days. Stick to about 7 days between cheat days. If you need to shift your cheat day by one day for a special event, that’s fine. Just don’t shorten the gap to 3–4 days.
What about cheat meals? One cheat meal isn’t as effective for refeeding your metabolism. The original 4HB plan works best with a full cheat day, once a week.
What to Eat on Your Cheat Day (and What to Avoid)
You can eat anything—but be smart.
Make a Cravings List
Throughout the week, write down what you crave. This helps you plan your cheat day instead of eating randomly. It also delays gratification, which builds better habits long-term.
Enjoy It, But Don’t Overbuy
Buy what you crave, but don’t buy more than you can eat in one day. If you have extra junk food around after your cheat day, you’re more likely to eat it the next day. If needed, throw out what’s left.
Try a Gluten-Free Cheat Day
Many people feel sick after cheat day. That’s often because of gluten. If you suspect this, try eating gluten-free treats: fruit, ice cream, cheese, rice-based snacks, or gluten-free baked goods. You might avoid bloating and digestive issues.
Bonus: Fast the Next Day to Reset Faster
Feeling heavy after cheat day? Try a 24-hour fast the next day. This helps your body use stored energy, lowers insulin levels, and resets hunger hormones.
Example: finish cheat day at 8 PM Saturday, then fast until 8 PM Sunday. You can have water, black coffee, or tea during the fast. Before bed, have a light snack if needed (like celery with almond butter).
Final Tips for a Successful 4-Hour Body Cheat Day
- Eat your first meal early in the day—don’t delay and then binge at night.
- Keep cheat meals between lunch and dinner, not all day long.
- Stick to whole foods when possible, not just processed snacks.
- Use exercise to your advantage—quick bodyweight moves help more than you think.
Remember: the 4-Hour Body cheat day is not a reward—it’s a tool. When used correctly, it can help you stay on track, lose fat faster, and actually enjoy your diet.
