---
title: 'How To Cheat On Your Diet (without losing progress)'
source: 'https://youtube.com/watch?v=8XSMBRQV8hU'
video_id: '8XSMBRQV8hU'
date: 2026-08-01
duration_sec: 495
---

# How To Cheat On Your Diet (without losing progress)

> Source: [How To Cheat On Your Diet (without losing progress)](https://youtube.com/watch?v=8XSMBRQV8hU)

## Summary

The video explains a practical strategy for enjoying holidays, parties, and birthday events without destroying your weight-loss progress. Rather than seeing a calorie deficit as a strict daily target, the creator reframes it as a weekly or monthly budget, allowing you to 'save' calories on normal days and 'spend' them on indulgences. It includes specific calculations, a carb-cutting method, and warnings against extreme restraint.

### Key Points

- **The social eating dilemma** [00:02] — It's hard to say no to grandma's cooking or friends' peer pressure on holidays; this creates pressure that can derail a diet.
- **Calorie deficit basics** [01:06] — Example: maintenance 2,500 kcal; a 500 kcal deficit means eating 2,000 kcal/day to keep losing weight. Going above this number each day actively hurts progress.
- **One binge can erase days of progress** [01:43] — Consuming 2,000 extra calories over your goal at a birthday party wastes 4 days of dieting, because each day only saves 500 kcal.
- **Calorie deficits work over long periods** [02:48] — The deficit isn't per-day only; you can calculate monthly calories. 2,000 kcal/day × 30 = 60,000 kcal/month; it doesn't matter how they're spread as long as you stay under the total.
- **Save calories before the event** [03:29] — If a party is on Friday, make your deficit bigger (e.g., 800 kcal instead of 300 kcal) for the 4 days before, saving 500 kcal/day = 2,000 extra kcal to spend at the party.
- **Return to normal after the event** [04:20] — Once the party is over, go back to your regular calorie deficit (e.g., 300 kcal) and continue your diet as usual.
- **Cut carbs, not protein** [05:25] — To create a bigger temporary deficit, keep protein the same and reduce carbs — e.g., cut rice from 100 g to 50 g, or replace rice with more chicken and veggies.
- **Use this only for a couple of days** [06:04] — The strategy is for short-term prep before a known occasion. Sustained extreme deficits will cause hunger, poor sleep, lower gym performance, and eventual weight regain.
- **Competitive eaters use the same averaging** [07:10] — They eat high-protein, low-calorie foods on off days and consume very little, which offsets the tens of thousands of calories from eating contests.

### Conclusion

Calorie flexibility is real: by banking calories in the days before an event, you can enjoy parties guilt-free while still hitting your monthly deficit. The key is using the strategy occasionally and never turning it into an extreme, unsustainable diet.

## Transcript

just celebrating some holidays always goes the same way. You come in there and you instantly feel pressure to eat and drink whatever is being served. And saying no over and over makes you feel weird. Like, what are you going to do?
Your grandma spent half of the day cooking some delicious meals and you are going to come in there and say no because you are super focused on losing weight. Well, in theory, you could just say no, but we know how it goes in
reality. It's very difficult to not break under the pressure in a situation like that. You can't just say no to your grandma. In the past, I struggled with the same exact thing, which got me thinking, how could I eat basically an
unlimited amount of food and just enjoy myself without ruining all of my hard brilliant solution that I want to share with you today. If you have been dieting lose weight, you have to be in a calorie deficit, which will instantly disappear
when your grandma starts offering you some delicious food or when your friends start peer pressuring you into drinking alcohol. So, it seems like you are just way in which you could actually solve all of this. But to do this, you need to
understand the concept of a calorie deficit a little more. So, let me show you an example. Let's say that your maintenance calories are like 2,500. So, then we for example apply a calorie deficit of 500, which would leave us
with 2,000 calories per day. This number is the amount of calories you have to consume each day to keep on losing weight. And the moment you go over this number, you are actively ruining your weight loss progress. Imagine that you
were in a 500 calorie each day, but then you go to your friend's birthday party and you get drunk and eat a bunch of garbage, which means that you consumed a bunch of extra calories. Let's say you consumed like 2,000 extra calories above
your preset goal. Do you know what this means for you? It means that you just wasted 4 days worth of dieting progress because in each one of those days, you were in a 500 calorie deficit. But just in that one day where you had that
birthday party, you reverted all of that progress from those days. The thing I'm trying to explain is that the calorie number you are trying to hit isn't just single day. Calorie deficit works
long period of time. So, if you wanted to, you could calculate your calories before I show you how that would look advanced bundle, where you can get a training and a nutrition plan of your
rocking guide. So, if you want to take your physique to the next level, click learn more. All right, so as I was saying, if you wanted to, you could calculate your calories for an entire month in advance. So, let's say that
2,000 calories is the amount of calories you have to eat each day to keep on losing weight. If we multiply that by 30 days, we would get 60,000 calories. That is the amount of calories that you can consume in a month. And it doesn't
really matter how it's spread out across that month. Some days can be higher and matters is that at the end of the month, you have to be under those 60,000 calories. So, I'm going to give you a
even better. This is obviously for illustration purposes only. Don't do completely detached from reality. You could eat 10,000 calories each day for the first 6 days straight and then not eat absolutely anything for the rest of
the month and you would still lose weight. I think you now understand what important for the trick that I want to show you, which will allow you to enjoy parties, birthdays, holidays, or any other occasion completely guilt-free.
gave you before. It's just not so insane. Let's say you know that you will go to a birthday party on Friday and today is Monday, meaning you have 4 days left before it happens. So, what you want to do is make your calorie deficit
slightly bigger for the next 4 days. For example, instead of being in a 300 calorie deficit like you would normally be, go into a 800 calorie deficit for those 4 days, which will result in you saving 500 calories per day in each one
of those 4 days, which equals to 2,000 calories once completed. Which means that now that you go to that party, you have extra 2,000 calories that you can quote unquote spend because you saved them before. So, even if you overeat,
you will most likely still be in a calorie deficit after all. And once the party is over, you can go back to your regular calorie deficit of 300 or whatever amount you were using before and continue with your diet as per
usual. Which, yeah, it requires you to put in some extra work and preparation. suddenly make all the extra food and alcohol you consume disappear. This actually puts it into a perspective and makes you wonder if it's even worth it
to consume all the unhealthy foods and alcohol because you now know exactly how tough were those days where you had to make your calorie deficit even bigger to save some extra calories. And then you just eat a birthday cake or something
and suddenly a couple days of dieting progress vanish in a second, which will make you realize that those unhealthy foods are not really worth it at all. For me, this realization happened in the early days of my rocking journey. I
spent around an hour rocking and then I saw that I burned over 500 calories in that time period. I was like, nice, I earned it. But then you see a small bag of chips in the store and see that the package has around 500 calories. And
then it hits you. I could eat this bag in 30 seconds, but to burn it all off, I once you realize this, you will not even want to cheat on your diet because you now know how hard it is to reverse it. Which brings us to how to actually make
your calorie deficit even bigger for those couple of days. You definitely do not want to cut protein from your diet. That has to stay as is. The place from which you will be cutting calories will most likely be carbs. So, for example,
if you are eating 100 g of rice for lunch, make that 50 g for the next decrease your calories even more. Couple of small adjustments like this can easily save a couple hundred calories. Or you could just remove the carb
sources entirely from some of your meals for those couple of days. So, for example, instead of having chicken and rice, you remove the rice and add more chicken and more veggies instead. But what I really want to hammer home about
this whole nutrition hack in this video is that this should only be used as I described, just for a couple of days in preparation for some occasion where you know that you will go overboard. This should absolutely not be done in an
journey or anything like that because putting yourself into a super big time is not something that you want to be doing. I get it. Putting yourself seem like it's insanely effective for the first couple of weeks. Weight is
going down, it all seems pretty good, but this will not last forever. That is very much temporary and it will turn into a nightmare very fast. Your hunger will start to get bigger, your sleep is going to be terrible, and your numbers
in the gym will go down rapidly. And it's just a question of time before you reach your breaking point. And once you do, all the suffering you endured will go in vain as your weight will bounce right back where it was and you will be
lucky if you don't end up even more obese than before. Overall, this trick correctly. I actually got inspired to do this when I saw what competitive eaters are doing to stay fit. You might think to yourself, how are most of the
competitive eaters so fit when it seems like they are eating over 10,000 calories in each sitting? And well, they are basically doing the same thing as I explained to you in this video, but they are doing it in a little more extreme
way. After all, they will consume like 10 times more food in each one of their parties than any of us ever will. So, to offset those tens of thousands of calories, most of them will just eat some high-protein, low-calorie foods
They are not really eating much on their off days. Because if you remember what I understand how they are able to stay fit even if they are eating the craziest meals ever. You just have to really zoom out to see how it all averages out in
the end. And you can also use this trick to stay fit. But remember, don't go insane and only use it as described. Thanks for watching. I hope you learned out the new advanced bundle by clicking the first link in the description. Good
will see you next time. If you like this video, then you for If you like this video, then you for sure have to check out this one, too.