As a dietitian, I hear about “cheat meals” or “cheat days” regularly. The concept — that, if you eat healthfully most of the time, you should be allowed a day or meal of splurging here and there — is fair enough. After all, I believe in indulgences, and I think treats are an essential part of a healthy, balanced diet. But I don’t believe in so-called cheat meals or days because I’ve seen such labels do much more harm than good. Here’s why:
1. Cheat foods breed guilt.
Calling something a cheat meal trains you to think of certain foods as forbidden. This label makes you feel like you are doing something wrong when you do indulge, and can cause you to feel guilty for eating something “bad.” Then, you might be tempted to punish yourself by restricting food further, excessively exercising or engaging in other disordered eating behaviors. Instead of eating with guilt or shame, take pleasure and joy from all foods you eat in order to feel more satisfied.
[See: 7 Diet Mistakes Sabotaging Your Weight Loss.]
2. Cheat meal-related thoughts can consume you.
Thinking about cheat meals and cheat days kind of makes you want to, well, cheat! If you’re always trying to hold out for your next cheat meal, you’ll end up thinking nonstop about the foods that you aren’t allowing yourself. Why not use that mental energy elsewhere?
3. Cheat days sabotage healthy instincts.
I’ve had clients say to me, “I woke up really wanting overnight oats, but it was my cheat day and knew if I didn’t have French toast today, I wouldn’t be able to have it for a week, so I ate the French toast anyway.” How crazy is that thinking? If you wake up craving a healthy meal, you shouldn’t feel like you need to eat something unhealthy just because it’s your cheat day. Instead, you should feel empowered when you make healthy choices and satisfied when you make less-healthy choices. Indulge when you truly want to — not when you feel you have to.
4. Cheat meals can turn into binges.
Many of my clients tell me that they’re so “good” at avoiding treats all week, but on weekends, they go crazy and end up undoing all the healthy meals they had during the week. Indeed, after being restricted all week, a cheat day often ends up as a binge on large amounts of processed foods high in sugar and fat. Sometimes, that binge can stretch into multiple days of uncontrolled eating, which isn’t good for your health or sanity.
[See: 11 Things to Tell Yourself When You’re About to Binge Eat.]
How (and When) to Indulge
Everyone needs treats and indulgences — even if they are trying to lose weight or eat healthier. Depriving yourself too often leads to a downward spiral that ends in a binge. Listening to your body, and getting back in touch with what it’s trying to tell you, can help you find a balance between indulgences and healthier meals. Here are my four tips for how and when you should indulge:
1. Understand the difference between an indulgence and a craving.
There’s a difference between wanting a small treat and craving a specific food. Cravings, which often arise in response to environmental triggers, habit or emotions, aren’t great reasons to eat unhealthy foods. Learn to control cravings instead by first identifying them as what they are, and then recognizing that they tend to be short-lived — the more you can resist giving in to them, the fewer you’ll have. You should also eat consistent meals throughout the day with plenty of fiber, fat and protein to help keep your blood sugar stable. And again, stop making certain foods forbidden by labeling them as “good,” “bad” or a “cheat,” and you won’t feel deprived, which will decrease your cravings.
2. Treat yourself with foods you love.
Choose your indulgences wisely. Don’t just eat a food because it’s there. Think about what foods you most enjoy and which ones you can do without. Not crazy about doughnuts? Skip them to leave room for the homemade cookies you have at home. Don’t force yourself to eat healthy foods you hate either. If kale makes you turn up your nose, for instance, try a different veggie like broccoli or Swiss chard. Honor your taste buds and eat foods — healthy and less healthy — that you love every single day. This strategy will help you feel satisfied and balanced, and will prevent overeating.
3. Try the 80/20 principle.
Make healthy choices 80 percent of the time and cut yourself slack for the remaining 20 percent. To figure out what this 80/20 split looks like for you, think about all the times during the week you are forced to make decisions about what to eat. Then, divide up those foods and experiences into those that are most and least important to you. Maybe you love your sugary coffee creamer but could do without the cookie served with your lunch. Maybe you want to enjoy a glass of wine with a friend but could pass on the bar nuts. So long as you’re opting for health four out of five times — without relegating that 20 percent to a single “cheat” day or meal — you’re doing your body good.
[See: How to Make Healthful Dietary Changes Last a Lifetime.]
4. Indulge mindfully.
Mindful eating isn’t just for healthy meals; it should be practiced with treats and indulgences as well. When you do eat a treat, slow down and eat it without distractions. You’ll notice flavors that you may have otherwise missed, and will be more aware of feelings of fullness. Put the focus on how you are eating — not just what you are eating — and you’ll enjoy food more.
More from U.S. News
The Eating Disorder Spectrum — From Pregorexia to Drunkorexia
Should You Count Calories or Track Macronutrients?
10 Healthy Habits of the ‘Naturally’ Thin
Why Cheat Meals Don’t Work originally appeared on usnews.com
