Can One Bad Day Ruin Your Diet?

Can one bad day of food REALLY ruin your whole diet? Let’s look at what science says…

can one bad day ruin your diet

Sometimes our diet doesn’t go to plan.

Occasionally life just gets in the way, and despire our best intentions and goals of becoming leaner and fitter, we go sky high above our normal calorie target.

Heck, I’ve done it myself!

But how damaging can these days really be? Is it possible that one bad day can be so destructive that it ruins your whole diet?

Today I will look into the science on this for you, and show you a few tricks to continue unlocking great results even if you’re not “on track” 100% of the time.

am I not eating enough to lose weight

Here’s Why “Ruin” Is The Wrong Word

Whatever style of dieting you use, ultimately your diet is a numbers game.

These unplanned days of over-eating can throw your numbers our of sync, and that’s what causes weight gain instead of weight loss.

For example, if you currently eat 1900 calories per day but Tuesday goes to hell and you eat 3000 calories, your numbers may look like this:

  • Monday: 1900 cals
  • Tuesday: 3000 cals
  • Wednesday: 1900 cals
  • Thursday: 1900 cals
  • Friday: 1900 cals
  • Saturday: 1900 cals
  • Sunday: 1900 cals

See the red line above?

That spike caused your average daily calories to rise to 2057, which is higher than your target of 1900. This pushes you above your maintenance level and might prevent weight loss (could even cause a little bit of weight gain).

The good news is these days happen to everyone.

I can recall many times when I’ve woken in the middle of the night with an empty “family-sized” (lie) chocolate wrapper next to me while Shaun T yelled through the television screen about “I-N-S-A-N-I-T-Y!!!”.

But here’s the thing…

You haven’t “ruined” anything. If you really wanted to ruin your diet, you’d need to do this over a prolonged period of weeks and months.

In fact, it’s often this false belief that we’ve ruined things which causes people to hit the “f**k it button” for the rest of the week, and that’s where the real damage is done.

Honestly, if you have an off-day and want to keep things on track you have some pretty straightforward options to do that. My clients have used all of these over the years. See below.


You Can Still Average It Out Over The Whole Week

Your body doesn’t care what day of the week it is.

As long as you hit your numbers for the week, that’s all that counts. This gives you a bunch of options you can use if you need to counter-balance your bad days in the rest of the week.

Some people like a more agressive approach; i.e. they ate 1100 extra calories so they’ll go 550 under target for the next couple of days and get their calories back up to maintenance for the weekend…

… and some people like to make the deficit as small as possible; i.e. they’ll go 220 calories lower for the rest of the week.

It doesn’t matter which approach we use. In both situations we’ve created a weekly average of 1900 calories, bringing you right back on track despite a higher day.

See how it works:

can cheat day ruin your diet

does one bad day ruin your diet

Or You Can Add Extra Cardio To Burn Through It

Burning extra calories in the gym gives you an alternative way to balance your calories – this time without impacting the food you eat.

However, I’m not a fan of this approach and I recommend using it sparingly.

You see, there’s an old fitness saying:

“If you create a big enough fire, you can throw anything on it.”

This is true, but I would also add that the bigger the fire, the more chance you’ll get burned. In this case I’m talking about the risk of injury, which would rise significantly depending on how big the surplus was.

Also, a 2021 study pubslished in Current Biology shows that more exercise doesn’t always mean better results. Interestingly, resecarchers from the University of Ottawa discovered that our basal metabolic rate (BMR) slows by an average of 28% when we markedly ramp up physical activity. They also suggested that people with more fat tissue could get even greater compensation, underlining the important role nutrition plays in reducing body fat. (1)

how to get back on track after a cheat day

Or You Can Use The Clean Slate Method

I began implementing this simple technique with clients about ten years ago, and it’s had a great success rate.

You simply wake up tomorrow and start afresh!

Don’t feel guily about it… don’t beat yourself up… don’t judge yourself for it… just move forward and re-focus your efforts from now.

This strategy really comes into its own when trying to build a healthier relationship with food (us fitness folks tend to be way too hard on ourselves in this regard), and it’s also great in situations where your calorie surplus is just too difficult to balance out.

For instance; if your target was 1900 calories per day but you ate a massive 5000 calories in one day this means you’d need to go down to 1280 for the rest of the week in order to balance it out. It could be done, but it would take a f**kload of determination and would leave you feeling snappier than an extra from The Walking Dead, which defeats the whole point of trying to eat healthier in the first place (because you want to feel great, right?!).

So in those situations I recommend just getting back to your maintenance calories the following day and chalking it up to experience.

This technique is also useful in the beginning stages of a diet plan, because there’s nothing worse than beating yourself up. Provided it isn’t a regular occurrence it will not hold you back (other than perhaps slowing your progess for that week). If those crazy days do become a regular thing, I’d take it as a sign from your body that your daily calorie target has been set too low and is simply not sustainable.

can one bad day ruin your whole diet

Which Strategy Do You Like The Most?

I’ve personally used all three of these over the years, and I’ve passed them on to thousands of clients, too.

They all work.

But the main thing is that we create a diet which gives us flexibility and sustainability. That’s how real transformations are achieved in the long-term. (2, 3)

So pick your favourite, go with it, and see how it works for you.

Who Is Russ Howe PTI?

russ howe pti

Featured in Men’s Fitness magazine and voted in the world’s top 50 fat loss coaches by HuffPost, Russ is the author of ‘The Rip Down’ and is among the UK’s most subscribed personal trainers with 104,357 people getting his free weekly fitness tips e-mail.

In the gym Russ’ clients range from busy parents, to models, to athletes and actresses. Russ also worked alongside the UK government for 8 years in a venture combating childhood obesity in England.

Outside of the gym, he’s a proud Dad to three young boys.

You can get more tips by joining the e-mail newsletter above, and you can instantly access full workout plans by hitting the button below!



  1. Halsey L. G., et al. Energy compensation and adiposity in humans. Curr Biol (2021).
  2. Hall K. D., et al. Maintenance of lost weight and long-term management of obesity. Med Clin North Am (2018)
  3. Stewart T. M., et al. Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women. Appetite (2002).

Leave a Reply

Your email address will not be published. Required fields are marked *

  • How To Get In Photoshoot Shape In 2 Months

    In this article I’m going to give you a quick and easy nutrition plan you can use to whip yourself into photoshoot shape in just 8 short weeks.

    Click here to read,

  • The Rules To Ripped

    These ten tips will help you to lay the foundations of a rock solid body transformation. I call them “The Rules To Ripped”.

    Click here to read,


    What is the best pre workout of 2020? Don’t waste your money – it’s time for The Russ List 2020, my yearly breakdown of the best pre workout supplements!

    Click here to read,

  • How To Make Your Own Pre Workout Supplement

    Want to learn how to make your own pre workout from scratch? This guide teaches you the four ingredients you’ll need.

    Click here to read,

  • Why Arnold Is Still The Best Bodybuilder

    Many people are hailing Chris Bumstead as the greatest bodybuilder of all time. Here’s my take on why Arnold is still #1.

    Click here to read,

  • Creatine Myths Busted!

    There are many myths surrounding creatine and it’s potential side effects. This article addresses them one by one.

    Click here to read,

  • Eating Fat Won’t Make You Fat

    Fat was demonized in the 1980s and is still misunderstood today. Here’s the science on optimizing your fat intake for results.

    Click here to read,

  • Eat More Protein For Muscle Growth

    How much protein should you eat per day to build muscle? More than most people do. Here’s the lowdown on protein requirements for athletes.

    Click here to read,

  • Omega-3: Behold The Alpha Omegas!

    Omega-3 supplements are an afterthought for most people, but more fool them!

    Click here to read,

  • Ashwagandha: The Stress-Busting Fat Burner?

    You want a supplement which can reduce stress, boost fat loss and give you better sleep? You got it!

    Click here to read,

  • Agmatine Sulfate: Just Say N.O.

    Say hello to agmatine sulfate. This nitric oxide booster is hailed as “the next big thing” in pre workouts… BUT IT ISN’T!

    Click here to read,

  • CLA: The Belly Fat Burner?

    Conjugated linoleic acid (CLA) is billed as a fat burner which can specifically target belly fat. Let’s see if it really works.

    Click here to read,

russ howe pti programs

Grab a membership to have access to all training programs, diet plans, supplement research and the famous Daily Trainer workouts from Russ!

Click here to see more.