When you’ve been dieting strictly, your levels of the critical hormone leptin start to drop. Leptin keeps hunger down and metabolism up, so when its levels fall, you essentially burn fewer calories but eat more. Overeating boosts leptin levels, which keeps your metabolism high and hunger low, allowing you to burn more calories and consume less. When should you do it? increase calories by 25%–50% one day every other week and at least double your carbohydrate intake on that day. As you can tell I said Cheat meal not a cheat day eating junk food all day will not help you.