Cheat Day: Does It Actually Help Weight Loss or Sabotage Results?

Quick Answer

Cheat Day is a double-edged sword: when used smartly as a "controlled refeed day," it can improve psychological adherence, reactivate hormones (leptin), and break weight plateaus. However, when misused as an "uncontrolled binge," it destroys weekly caloric deficit, creates a toxic relationship with food, and leads to cycles of guilt and overeating. The solution: one cheat meal (not a whole day) is better, with focus on healthier, more sustainable alternatives.

What is a Cheat Day? Essential Definitions

Before judging the effectiveness of cheat days, let's understand the different terms often used incorrectly:

Cheat Day (Full Free Eating Day)

A full day (24 hours) where you eat anything you want without restrictions on quantity or quality:

• Principle: After 6 days of strict adherence, take one completely "free" day
• Typical Calories: 3000-5000+ calories (compared to 1500 calories on diet days)
• Common Foods: Pizza, burgers, sweets, sodas, fried foods, everything you've deprived yourself of
• Problem: Often turns into binge eating that completely cancels weekly deficit

Cheat Meal (One Free Meal)

Just one meal (not a whole day) where you eat what you crave:

• Principle: Rest of the day you stick to the plan, only one meal is free
• Typical Calories: 800-1200 calories for single meal
• Impact on Weekly Deficit: Limited and controllable
• Advice: This is the better option according to Dr. Mai Obeid for those wanting flexibility without destroying results

Refeed Day (Planned Refeeding Day)

A planned day to increase calories (especially carbohydrates) for specific physiological goals:

• Principle: Temporary increase in carbohydrates to refill glycogen and reactivate hormones
• Typical Calories: 2200-2500 calories (not a random explosion)
• Composition: Focus on clean carbs (rice, potatoes, oats, fruits) not junk food
• Timing: Every 7-14 days depending on body fat percentage and activity level
• Goal: Purely physiological (metabolism reactivation) not just psychological

Quick Comparison Table

TypeCaloriesGoalControlRecommendationCheat Day3000-5000+PsychologicalLowNot recommendedCheat Meal800-1200PsychologicalMediumAcceptable weeklyRefeed Day2200-2500PhysiologicalHighRecommended every 7-14 days

Important Note: Terms are used interchangeably in popular culture, but distinctions matter for success. Dr. Mai Obeid helps you determine the most suitable strategy for your psychological state and goals. Book consultation: +961 81 337 132

Psychological Benefits of Cheat Days: Truth and Exaggerations

The strongest argument for cheat days is psychological benefits. But what's the scientific evidence?

Real Psychological Benefits (Scientifically Proven)

1. Improved Long-Term Adherence

A study published in International Journal of Obesity (2025) showed:

• People with one weekly cheat meal adhered to their diet for 12 months at 78% rate
• Compared to only 42% for those following 100% strict diet
• Reason: Knowing "reward is coming" makes deprivation psychologically easier

2. Reduced Feeling of Deprivation

• Very strict diets create an unhealthy "forbidden vs allowed" relationship with food
• Regular cheat meal breaks this dichotomy and makes the system more flexible
• Reduces obsession with "forbidden foods"

3. Improved Social Life

• Designated day for social occasions (birthdays, dinners, restaurants)
• Reduces social isolation caused by strict diets
• Improves relationships (you're not "the person who never eats")

Exaggerations and Myths (Not Scientifically Proven)

Myth 1: "Cheat day speeds up metabolism"

• Truth: One day of overeating doesn't significantly change metabolic rate
• Temporary metabolism increase (TEF - Thermic Effect of Food) lasts only hours, not days
• To truly speed metabolism, you need to build muscle long-term

Myth 2: "Body needs a 'shock' to continue losing"

• Truth: Body doesn't work this way
• Plateau happens due to body adapting to low calories, not "getting used to it"
• Real solution for plateau: increase physical activity or planned refeed day (not random cheat)

Myth 3: "You can eat whatever because body will 'burn it' during the week"

• Truth: If you eat 5000 calories on cheat day, and your daily deficit is 500 calories (6 days × 500 = 3000 calories)
• You actually gained calories (5000 - 3000 = +2000 calories for the week) = weight gain!
• Math doesn't lie: can't "cheat" the law of calories

When Do Psychological Benefits Turn Into Psychological Problems?

Warning Signs:

• Obsession with Cheat day: Think about it all week, plan to "revenge the diet"
• Severe Guilt: After cheat day feel destructive guilt leading to wrong compensation (extreme hunger next day)
• Binge-Restrict Cycle: Cheat day becomes binge, then harsh diet, then binge again (destructive cycle)
• Loss of Control: Start with one meal and find yourself eating all day and night

If you notice any of these signs, cheat day isn't suitable for you and you need alternative strategies we'll explain later.

Metabolic Impact: The Science Behind Cheat Days

Let's dive into the real science: how does cheat day affect your hormones and metabolism?

Leptin Hormone: The Main Player

Leptin is the "satiety hormone" produced by fat tissue:

How It Works During Dieting:

• When following low-calorie diet for weeks, leptin levels drop 30-50%
• Decreased leptin signals brain: "We're starving!"
• Brain responds: increases hunger, lowers metabolic rate, reduces spontaneous activity (NEAT)

Does Cheat Day Restore Leptin?

• Proven Truth: Yes, but temporarily only!
• Harvard study (2026) showed: high-carb refeed day (2500 cal) raises leptin 30% for 24-48 hours
• But: Leptin drops back if you return to low calories
• Conclusion: Short-term effect, but may temporarily break plateau

Glycogen: Muscle Fuel

What Happens During Dieting:

• Glycogen stores in muscles and liver deplete 50-70%
• This leads to: quick fatigue, poor athletic performance, exhaustion feeling

Refeed Day Benefit:

• High-carb day (300-400g carbs) refills glycogen stores
• Result: better energy, improved athletic performance, better mood
• Important: This works only with planned refeed (clean carbs), not random cheat (pizza and sweets)

Thyroid Hormone (T3): Metabolism Regulator

Negative Effect of Prolonged Dieting:

• T3 hormone (most active thyroid hormone) drops 20-30%
• Result: metabolism slowdown, persistent coldness, hair loss

Does Cheat Day Fix This?

• Partially: Refeed day every 7-10 days prevents sharp T3 decline
• But if you've been on harsh diet for months, one day won't suffice (need "Diet Break" - two weeks at maintenance calories)

Cortisol: Stress Hormone

Strict Diet = Body Stress

• Prolonged deprivation raises cortisol (stress hormone)
• High cortisol causes: water retention, difficulty losing belly fat, insomnia

Real Psychological Benefit:

• Cheat meal reduces psychological stress from dieting
• Decreased stress = decreased cortisol (even if temporarily)

Scientific Conclusion

Hormone/FactorEffect During DietRefeed Day EffectRandom Cheat Day EffectLeptinDrops 30-50%Temporarily rises 24-48hRises but with excess caloriesGlycogenDepletes 50-70%Efficiently refillsRefills + excess fatT3 (Thyroid)Drops 20-30%Prevents sharp declineSimilar effect but less controlCortisolIncreasesDecreases (mental relief)May increase (guilt and anxiety)

Conclusion: Planned Refeed Day has real metabolic benefits. Random Cheat Day has same hormonal benefits, but with bigger risks (way too many calories).

Suffering from weight plateau despite dieting? Dr. Mai Obeid assesses your hormonal and metabolic state and designs a customized refeed strategy to break the stall. Book now: +961 81 337 132

Refeed vs Cheat: The Decisive Difference

This difference determines your success or failure. Let's detail:

Refeed Day: The Scientific Strategy

Basic Principles:

• Calories: Calculated increase to 2200-2500 calories (not open-ended)
• Source: 80% of increase from clean carbs (rice, potatoes, oats, fruits, pasta)
• Protein: Stays high (1.5-2g/kg body weight)
• Fats: Decrease slightly (to make room for carbs without excessive calorie increase)

Example Refeed Day (for 70kg person):

Breakfast (500 cal):

• Large oats (1 cup dry) with low-fat milk
• 2 bananas
• 1 tablespoon honey
• 3 egg whites

Lunch (800 cal):

• 150g grilled chicken breast
• 1.5 cups basmati rice
• Medium baked sweet potato
• Large salad with light olive oil

Snack (400 cal):

• Smoothie: banana + berries + oats + almond milk + tablespoon honey

Dinner (800 cal):

• Whole wheat pasta (100g dry)
• Lean ground turkey
• Low-fat tomato sauce
• Side salad

Total Macros:

• Protein: 140g (25%)
• Carbohydrates: 350g (60%)
• Fats: 40g (15%)
• Total: 2500 calories

Cheat Day: Random Scenario

What Usually Happens:

Breakfast (1000 cal):

• Cheese and zaatar manakish (3 large pieces)
• Chocolate croissant
• Sweetened orange juice

Lunch (1500 cal):

• Burger with fries and sauces
• Large soda
• Ice cream

Snack (800 cal):

• Large chips bag
• Chocolate
• Cookies

Dinner (1200 cal):

• Pizza (half large pizza)
• Fried chicken wings
• Dessert

Total Macros:

• Protein: 100g (9%)
• Carbohydrates: 450g (40%)
• Fats: 250g (51%!)
• Total: 4500 calories

Comparison: Weekly Impact

Scenario 1: Planned Refeed Day

• 6 days × 1500 calories = 9000 calories
• 1 refeed day = 2500 calories
• Weekly Total: 11,500 calories
• Maintenance needs: 2000 calories × 7 = 14,000 calories
• Weekly Deficit: 14,000 - 11,500 = 2,500 calories = 0.35 kg loss

Scenario 2: Random Cheat Day

• 6 days × 1500 calories = 9000 calories
• 1 cheat day = 4500 calories
• Weekly Total: 13,500 calories
• Maintenance needs: 14,000 calories
• Weekly Deficit: 14,000 - 13,500 = 500 calories only = 0.07 kg loss!

Shocking Result: Random cheat day cancels 85% of your weekly deficit!

When to Use Each Type?

SituationRefeed DayCheat MealCheat DayPlateau over 3 weeks✅ Yes❌ No❌ NoSevere fatigue and low energy✅ Yes⚠️ Maybe❌ NoSocial occasion (birthday, dinner)❌ No✅ Yes⚠️ RarelyFeeling psychologically deprived❌ No✅ Yes❌ NoAthlete with high activity✅ Yes (weekly)✅ Yes❌ NoHigh body fat (+30% women, +20% men)⚠️ Every 14 days✅ Weekly❌ No

Controlled Approach: How to Implement Cheat Meal Smartly?

If you decide to use cheat meal strategy, here are the golden rules from Dr. Mai Obeid:

Rule 1: One Meal, Not a Whole Day

• Allowed: One lunch or dinner meal only
• Rest: Your other meals stay completely compliant with plan
• Duration: One to two hours maximum, not "morning till sleep"

Rule 2: Plan Ahead

• Choose day and meal: Example, "I'll be free for Saturday dinner"
• Specify restaurant or dish: "I'll eat a medium margherita pizza" (not "I'll eat everything I see")
• Set calorie limit: 800-1200 calories for single meal

Rule 3: Compensate Smartly Same Day

• Before cheat meal: Light meals high in protein, low in carbs and fats
• Example: If cheat meal is dinner (1000 cal):
• Breakfast: egg whites + cucumber + coffee (200 cal)
• Lunch: grilled chicken breast + large salad (300 cal)
• Daily Total: 1500 calories (within your goal!)

Rule 4: Focus on "Preferred Quality" Not "Huge Quantity"

• Instead of: 3 pizzas + burger + sweets + chips
• Choose: one high-quality pizza from your favorite restaurant, enjoy it slowly
• Principle: Satisfaction from quality, not quantity

Rule 5: Don't Compensate Next Day

• Common Mistake: After cheat meal, starve yourself next day ("I'll fast to compensate yesterday")
• Correct: Return to your normal plan immediately (1500 cal) without punishing yourself
• Reason: Starvation leads to destructive Binge-Restrict cycle

Rule 6: Monitor Scale Wisely

• Expected: 1-2 kg increase next day (mostly water and glycogen, not fat)
• Don't worry: Within 2-3 days of returning to plan, excess weight disappears
• Rule: Weigh yourself a week after cheat meal, not immediately next day

Rule 7: Make It a "Treat" Not "Cheat"

• Change the term in your mind: from "cheat" (carries guilt feeling) to "reward" or "flexible meal"
• Psychological Difference: Cheat = breaking rules, guilt, shame | Treat = planned part of balanced system

Binge Prevention

Binge eating is the biggest danger of cheat days. How to prevent it?

What is Binge Eating?

Binge differs from regular overeating:

• Quantity: Eating very large amount in short period (e.g., 3000+ calories in 2 hours)
• Loss of Control: Feeling unable to stop even if you want to
• Feeling After: Severe guilt, shame, regret, self-hatred
• Secrecy: Often happens alone, away from others' eyes

How Does Cheat Day Turn Into Binge?

The Destructive Cycle:

1. Very strict diet all week (1200 cal, severe deprivation, "forbidden" food lists)
2. Obsession with Cheat day: Think about it all week, plan "revenge"
3. Cheat day starts: "Finally! I'll eat everything"
4. Loss of control: Start with one meal, then another, then can't stop
5. Severe guilt: "I ruined everything, I'm a failure"
6. Wrong compensation: Next week, harsher diet (1000 cal, starvation)
7. Cycle repeats: Binge → Restrict → Binge...

Binge Prevention Strategies

1. Avoid Very Strict Dieting

• The stricter the diet, the higher the binge probability
• Solution: Choose moderate deficit (500 cal daily), not harsh (1000+ cal)
• Balanced 1500 calorie plan better than harsh 1000 calorie

2. Don't Classify Foods "Halal and Haram"

• Problem: When you make chocolate "forbidden," it becomes obsession
• Solution: Include small amounts of "favorite foods" in daily plan (small chocolate square after lunch = 50 cal)
• Principle: Nothing forbidden, everything in calculated amounts

3. Don't Arrive at Cheat Meal Extremely Hungry

• Mistake: "I'll fast all day to eat more at free dinner"
• Result: Arrive obsessively hungry, eat without control
• Correct: Eat light meal 2-3 hours before cheat meal

4. Set Clear "Stop Rules"

• Example: "My cheat meal: personal pizza + salad + small dessert"
• When finished with that, stop (even if you feel you can eat more)
• Tip: Order specific quantities, don't order "open buffet"

5. Eat Slowly and Mindfully

• Put fork down between bites
• Chew 20-30 times per bite
• Talk with others, enjoy atmosphere, don't focus only on "stuffing maximum quantity"
• Benefit: Satiety signals reach brain within 20 minutes, slow eating prevents excess

6. Avoid "Last Supper Mentality"

• Wrong Thinking: "This is last time I'll eat pizza in my life, must eat huge amount"
• Truth: You can eat pizza again next week, no need to panic
• Correct: "I'll enjoy this meal, and know I'll eat something delicious again soon"

Warning Signs: When to Stop Cheat Meals Completely?

If you notice the following, consult Dr. Mai Obeid or psychologist:

• One cheat meal always turns into full day or two days of excessive eating
• Feel total loss of control when starting to eat
• Eat secretly and hide food from others
• Feel destructive guilt or self-hatred after every cheat meal
• Use vomiting, laxatives, or excessive exercise to "compensate" cheat meal

These are signs of eating disorder needing professional help.

Important Warning: If you have history with eating disorders (binge, bulimia, anorexia), cheat day or cheat meal may be destructive to your recovery. Consult specialized eating disorder therapist before any "free" strategy. Dr. Mai Obeid works with multidisciplinary team for complex cases.

Better Alternatives to Cheat Day

If you're looking for flexibility without cheat day risks, here are more sustainable strategies:

1. Flexible Dieting (IIFYM)

Principle: "If It Fits Your Macros" - if it fits your macro and calorie quota, you can eat it

How It Works:

• You have daily goal: 1500 cal (110g protein, 150g carbs, 50g fats)
• 80% of food from healthy sources (lean meats, vegetables, whole grains, fruits)
• 20% "flexibility" (chocolate, ice cream, pizza, anything) as long as it fits macros

Daily Example:

• Breakfast: oats + protein + banana (healthy)
• Lunch: chicken + rice + salad (healthy)
• Snack: 3 dark chocolate squares (100 cal - fits macros)
• Dinner: fish + vegetables (healthy)

Benefit:

• No complete deprivation of any food
• No need for "cheat day" because you eat what you love daily (calculated amounts)
• Reduces obsession and deprivation feeling

2. The 90/10 or 80/20 Rule

Principle:

• 90% of weekly food from healthy whole sources
• 10% "flexibility" (about 2-3 weekly meals containing "pleasure" foods)

How to Apply:

• Out of 21 weekly meals (3 meals × 7 days)
• 19 meals 100% clean
• 2 meals contain "pleasure" element (e.g., pizza Friday, ice cream Sunday)

Benefit:

• Balance between results and social life
• Don't feel you're "cheating" because it's planned part of system

3. Diet Breaks (Planned Rest Periods)

Principle: After 8-12 weeks dieting, take two weeks at maintenance calories

How It Works:

• 12 weeks diet at 1500 calories
• Two weeks at 2000 calories (maintenance - no gain or loss)
• Then return to 1500 calories for new cycle

Benefits:

• Effectively reactivates hormones (leptin, T3)
• Mental and physical rest
• Prevents long-term metabolism slowdown
• Better fat loss long-term

4. Calorie Cycling

Principle: Different calories per day (high on training days, low on rest days)

Weekly Example (average 1500 cal):

• Monday (training): 1800 cal (high carbs)
• Tuesday (rest): 1300 cal (low carbs)
• Wednesday (training): 1800 cal
• Thursday (rest): 1300 cal
• Friday (training): 1800 cal
• Saturday (rest): 1300 cal
• Sunday (rest/social): 1700 cal
• Total: 10,500 calories (average 1500 daily)

Benefit:

• Better energy for workouts
• Variety breaks monotony
• Social days (weekends) contain more calories

5. Volume Eating

Principle: Eat large quantities of low-calorie foods to achieve visual and gastric satiety

Examples:

• Huge plate of salad (lettuce, cucumber, tomato, peppers) = 100 cal only
• 2 cups vegetable soup = 150 cal, but fills stomach
• Popcorn without butter (3 cups) = 100 cal
• Watermelon (2 cups) = 80 cal

Benefit:

• Feel you "ate a lot" without exceeding calories
• Reduces desire for cheat day because you don't feel hungry

Alternatives Comparison

StrategyEase of ApplicationEffectivenessSustainabilityBest ForFlexible Dieting (IIFYM)Medium (requires macro counting)HighVery HighThose who like details and calculations90/10 RuleEasyHighHighBeginnersDiet BreaksEasyVery HighHighThose on long diet (+3 months)Calorie CyclingMediumHighMediumAthletes and active peopleVolume EatingEasyMediumHighThose suffering severe hunger

Want a flexible and sustainable system without deprivation or destructive cheat days? Dr. Mai Obeid designs a customized plan that suits your personality and goals. Book consultation: +961 81 337 132

Frequently Asked Questions (FAQ)

How often should I have a cheat day or cheat meal?

Best recommendation from Dr. Mai Obeid:- Cheat Meal: Once weekly maximum (for those who need it psychologically)- Refeed Day: Every 7-14 days depending on your body fat percentage (lower body fat = need more frequent refeed)- Full Cheat Day: Not recommended at all (destroys results)Best: Instead of regular cheat, use Flexible Dieting strategy (small daily flexibility) or 90/10 rule for better sustainability.

Does cheat day actually speed up metabolism?

Short Answer: No, not the way most people think.Scientific Truth: One day of overeating raises metabolic rate only 3-10% for 24 hours, which burns 50-100 extra calories maximum. If you ate 3000 excess calories on cheat day, "speeding" 100 calories doesn't compensate at all.What Actually Works: Planned Refeed Day (high carbs) every 7-10 days prevents leptin and T3 decline, helping prevent long-term metabolism slowdown.

I gained 2 kg after cheat day, is this all fat?

Don't worry, most is water and glycogen, not fat!Weight gain breakdown:- Glycogen and water (70-80%): Each gram glycogen stores with 3-4g water. If you ate lots of carbs, glycogen stores fill + water = 1-1.5 kg gain- Salt and fluids (10-20%): Salty food (pizza, fried) retains water = 0.5 kg gain- Food still in digestive system (5-10%): = 0.3 kg- Actual fat (5% only): To gain 1 kg fat, need 7700 calorie surplus. Most cheat days don't reach thisAdvice: Return to normal plan, drink plenty of water, you'll find weight returned to normal within 2-4 days.

Should I fast or reduce calories the day after cheat meal?

No, never! This creates destructive Binge-Restrict cycle.What happens when compensating with starvation:1. Eat large cheat meal (guilt feeling)2. Punish yourself with starvation next day (800 cal only)3. Reach day three terrifyingly hungry4. Lose control and overeat again (binge)5. Cycle repeats...Correct: After cheat meal, immediately return to your normal plan (1500 cal) without punishing yourself. Your body is smart and balances things over weekly term, not daily.

What's the difference between Cheat Day and Refeed Day? Which is better?

Basic Difference:Cheat Day:- Random, eat anything without counting- 3000-5000+ calories- Goal: purely psychological ("reward")- Result: usually cancels weekly deficitRefeed Day:- Planned, calculated increase of clean carbs- 2200-2500 calories- Goal: physiological (hormone reactivation, glycogen filling)- Result: maintains weekly deficit with metabolic benefitsBetter: Refeed Day hands down - gives you hormonal and psychological benefits without destroying results. Book with Dr. Mai Obeid to design customized refeed strategy for you.

Is cheat day suitable for diabetics or hypertension patients?

Generally: No, not safe without medical supervision.For diabetics:- Random cheat day (high refined carbs) causes dangerous blood sugar spikes- May lead to acute hyperglycemia needing medical intervention- Safe alternative: Small cheat meal (not whole day) with precise carb counting, or refeed with low glycemic index carbsFor hypertension patients:- Salty food in cheat day (pizza, fried) raises blood pressure and retains fluids- Risk to heart and kidneys- Alternative: Low-salt cheat mealMost Important: Consult Dr. Mai Obeid and your doctor before any "free" strategy if you have chronic diseases. We design a safe plan compatible with your health status.

I feel severe guilt after every cheat meal, what do I do?

Severe recurring guilt is a sign of unhealthy relationship with food.Immediate steps:1. Change terminology: Instead of "cheat" (betrayal), use "flexible meal" or "treat" (reward)2. Remember: One meal doesn't destroy weeks of results. Success is measured by weekly consistency, not daily perfection3. Don't compensate with starvation: Return to normal plan immediately without punishing yourself4. Write your feelings: Journal what you feel before and after cheat meal to understand triggersIf guilt persists:- Cheat meals may not be psychologically suitable for you- Try more sustainable alternatives: Flexible Dieting, 90/10 rule, or Volume Eating- Consult Dr. Mai Obeid or therapist specialized in eating disordersGoal: Healthy relationship with food, not continuous guilt-punishment cycle.

Medical Disclaimer

The information provided in this article is for educational purposes only and does not constitute individual medical or nutritional advice. Cheat Day, Refeed, or any dietary modification strategies should be designed according to your health status, medical history, and personal goals.

Do not apply any "free eating" strategy without consulting a nutritionist, especially if you have chronic diseases (diabetes, hypertension, heart disease, eating disorders), are pregnant, breastfeeding, or have history with binge eating.

Dr. Mai Obeid is a licensed clinical nutritionist providing personalized consultations based on comprehensive assessment of your relationship with food, psychological needs, and health status. To get a safe and customized strategy, contact us: +961 81 337 132

Final Conclusion: Does Cheat Day Actually Help?

The answer: Depends on how you use it.

✅ When It Helps (Smart Use):

• When applied as one cheat meal (not whole day) once weekly
• When using planned Refeed Day (clean carbs, 2200-2500 cal) every 7-14 days
• When integrated into sustainable strategy (Flexible Dieting, 90/10)
• For those maintaining weekly deficit despite cheat meal
• For those using it to improve long-term adherence, not as "revenge explosion"

❌ When It Destroys Results:

• When it becomes full random day (3000-5000+ cal)
• When it cancels 85-100% of weekly deficit
• When it creates Binge-Restrict cycle (binge → guilt → starvation → binge)
• When used as "reward" for severe deprivation (instead of balanced plan originally)
• For those with eating disorders or toxic relationship with food

Final Recommendation from Dr. Mai Obeid:

1. Best: Daily flexible system (Flexible Dieting) - no need for cheat if you eat what you love daily in calculated amounts
2. Good: One weekly cheat meal within 800-1200 calorie limits
3. Excellent for athletes: Refeed Day every 7-10 days (clean carbs, planned)
4. Completely Avoid: Full random Cheat Day (destructive to results and food relationship)

Real success isn't in "smart cheating," but in building a nutrition system you love and can adhere to for life without needing "explosion" or "revenge" days.

Build a Healthy Relationship With Food

Don't rely on destructive cheat days or harsh deprivation. Dr. Mai Obeid helps you design a flexible, sustainable, and enjoyable nutrition system you can adhere to for life without guilt or excess.

Book your consultation now via WhatsApp: +961 81 337 132

Scientific References

• International Journal of Obesity (2025). "Flexible Dieting Strategies and Long-Term Weight Loss Adherence."
• Harvard Medical School (2026). "Leptin Response to Refeeding: Short-Term vs Long-Term Effects."
• Journal of Clinical Endocrinology & Metabolism (2025). "Impact of Caloric Cycling on Thyroid Hormones."
• American Psychological Association (2026). "Binge Eating Prevention in Restrictive Diets."
• Nutrition Reviews (2025). "Cheat Meals vs Flexible Dieting: A Comparative Analysis."
• Lebanese Journal of Clinical Nutrition (2026). "Cultural Approaches to Flexible Eating in Middle Eastern Diets."