No More Cheat Meals! How to Approach Treats

I recently held a nutrition seminar, and the topic of cheat meals came up.  This used to be a very common approach for me.  When I was competing in figure, I would save this meal for the weekend so that I could enjoy food with friends and family.  It was a reward for the work I put into my diet and training.

As I’ve transitioned from the bodybuilding world to the endurance world, my relationship with food has shifted. I won’t say one is superior or one is completely flawed. However, in my mind I have no more cheat meals.

My views around nutrition and wellness have evolved over the years.  I’m thankful for that.  I’d probably be concerned if they had not. When you think about the word cheat, you think of something wrong or deceitful. I know that’s overthinking the use of the term, but really, let’s think about. 

WHAT IS A CHEAT MEAL?

A cheat meal is one  that deviates from your typical dietary regimen, often including foods that are higher in calories, fats, sugars, or carbohydrates than what  you usually consume. It is typically planned and can be a way to indulge in cravings without completely abandoning your diet plan. 

The idea is to enjoy something indulgent without feeling guilty, while maintaining an overall balanced approach to eating and fitness. Cheat meals can serve as a psychological break and a reward, potentially helping individuals stay motivated in the long run. However, it’s important to approach cheat meals mindfully to avoid overindulgence and to maintain overall health goals.

So really, cheat meals are not all that bad.  I totally think we all deserve mental breaks from our routines.  And they absolutely can work for a lot of people.  They can also create an eating pattern that works…until it doesn’t.

QUESTIONING THE CHEAT MEAL

What does the concept of a cheat meal teach us? What habits does it create? Should we train hard and restrict food intake so that we earn a meal? Are certain foods off limits under “normal” circumstances?  Is it okay to eat food that may actually be more like a poison to our bodies because we ate clean all week?  

I used to be black and white with my thinking around food. I was either eating well or I wasn’t. Cheat meals made so much sense to me at this time. I would stay dialed into my diet all week and try to nail the exact macros. By the time the weekend rolled around when I knew I had my cheat meal built in, I felt like I deserved whatever I wanted and however much I could fit in within one meal. 

This is such a faulty way of thinking about your nutrition. I no longer consider anything that I’m eating to be a cheat meal. Eating fuels my body. It brings together friends and family. I eat, yes, because we need to for survival. But I do not feel that I eat because I earned it.  

Don’t get me wrong.  OF COURSE, I finish hard training sessions and races and am like, “Oh, heck yea, I earned this burger!”  But the reality is, I’ll eat a burger whenever I’m craving one.  Same goes for a cookie, pizza, ice cream, or a glass of wine.

I challenge you to change your vernacular around your eating habits. Instead of saying your diet plan, say your nutrition plan. Instead of saying cheat meal, call it a treat meal. When you change the word “diet” to nutrition, fuel, or energy, you create a positive mindset around the food you are nourishing your body with. And then when it comes time that you want to eat something out of the ordinary, it can be a treat. 

When can cheat meals create a problem?

The concept of a cheat meal can sometimes have negative implications, despite its intended purpose as a dietary break. Here are some reasons why:

1. Unhealthy Relationship with Food: Categorizing foods as “good” or “bad” and having designated cheat meals can contribute to an unhealthy relationship with food. This mindset might lead to feelings of guilt or shame after eating certain foods, which can be detrimental to mental and emotional well-being.
2. Overindulgence: Cheat meals can sometimes turn into cheat days, leading to overconsumption of high-calorie, unhealthy foods. This can counteract the benefits of a balanced diet and make it harder to achieve health and fitness goals.
3. Binge Eating: The anticipation of a cheat meal might lead some individuals to binge eat, consuming large quantities of unhealthy food in one sitting. This behavior can disrupt metabolism and contribute to issues like weight gain and digestive discomfort.
4. Nutritional Imbalance: Regular cheat meals that are high in processed foods, sugars, and unhealthy fats can cause nutritional imbalances. Over time, this can impact overall health, potentially leading to issues like increased blood sugar levels, high cholesterol, and other metabolic disorders.
5. Psychological Dependence: Relying on cheat meals as a reward system can create a psychological dependence, where one feels entitled to unhealthy foods as a reward for dieting. This can make it difficult to develop a sustainable, healthy eating pattern.
6. Derailing Progress: For some, cheat meals can derail progress by making it harder to get back on track with their dietary regimen. The temporary indulgence might lead to prolonged periods of unhealthy eating, affecting long-term goals.
7. Inconsistent Energy Levels: High-sugar and high-fat cheat meals can lead to fluctuations in energy levels. The initial high might be followed by a crash, affecting physical performance and daily activities.

For these reasons, I have shifted my thought process to a more balanced approach, where moderation and mindful eating are emphasized over the concept of cheat meals. This involves incorporating small amounts of desired foods into your meal plan, which can help maintain a healthier relationship with food and more consistent dietary habits.

USING THE 80/20 RULE WITH NUTRITION

The 80/20 rule can be used as an alternative to the concept of cheat meals for maintaining a healthy and balanced diet. This rule involves eating nutritious, whole foods 80% of the time and allowing for more flexibility or indulgence with the remaining 20%. Below are some benefits and practical applications of the 80/20 rule.

Benefits:

1. Balanced Approach: It promotes a sustainable way of eating that balances healthy nutrition with occasional indulgences, reducing the likelihood of feeling deprived.
2. Improved Relationship with Food: By not categorizing foods strictly as “good” or “bad,” the 80/20 rule can help foster a healthier relationship with food, reducing guilt and anxiety associated with eating.
3. Flexibility: This approach is adaptable and less rigid, making it easier to stick to in the long term. It accommodates social situations, special occasions, and personal cravings without derailing overall progress.
4. Consistency: It encourages consistent healthy eating habits rather than oscillating between strict dieting and overindulgence. This can lead to more stable weight management and better overall health.
5. Nutritional Adequacy: By focusing on nutrient-dense foods most of the time, you ensure that your body gets the essential vitamins, minerals, and other nutrients it needs to function optimally.

Practical Application

Plan Your Meals: Aim to fill 80% of your diet with whole, minimally processed foods such as vegetables, fruits, lean proteins, whole grains, and healthy fats. The remaining 20% can include your favorite treats or less nutritious foods.

Moderation: Instead of having a large cheat meal, you might have a small dessert or a favorite snack a few times a week. This prevents overindulgence and helps maintain balance. Over time this can also reduce cravings.

Mindful Eating: Practice mindful eating by paying attention to your hunger and fullness cues. Enjoy your indulgences fully without distractions, which can enhance satisfaction and prevent overeating.

Quality Over Quantity: When indulging, choose high-quality versions of your favorite treats. For example, opt for dark chocolate instead of milk chocolate, or homemade baked goods instead of processed ones.

Adapt to Your Lifestyle: Customize the 80/20 rule to fit your lifestyle and preferences. Some people might find a daily small indulgence works best, while others might prefer a more significant treat once a week.

Example:

80% Healthy Choices: Breakfast might include oatmeal with berries and nuts, lunch could be a quinoa salad with vegetables and lean protein, and dinner might be grilled fish with steamed broccoli and sweet potatoes.

20% Indulgences: Enjoy a piece of dark chocolate after dinner a few times a week, have a slice of pizza on the weekend, or savor a glass of wine with dinner on a Friday night.

By adopting the 80/20 rule, you can enjoy your favorite foods in moderation while maintaining a healthy and balanced diet, leading to more sustainable and enjoyable eating habits.

MY MEAL PLANNING APPROACH

My approach is more of the 80/20 rule, just as I apply to my training. Regardless, I am mindful to choose whole foods whenever possible and limit processed foods. I am a creature of habit and I know what my body likes, so I tend to eat a consistent menu week after week. I do this because it’s easy for me and I ENJOY it. 

Ultimately, you have to find what works best for you.  I am not pro or con cheat meals, either way.  For me, the concept no longer works.  It served its purpose at one point in my life.  I have found myself at a consistently healthy weight and mindset by abandoning the idea of a cheat meal.  My cravings are nowhere near what they once were when I had a restrictive mindset or viewed certain foods as a reward or cheat.

My goal is to make you understand that just like exercise programs, nutrition is unique to you.  Sometimes it’s a work in progress and you have to try different strategies and approaches to see what works best for you. 

If you’d like to learn more about my nutrition coaching, send me a message! I offer free discovery calls to see if we’re a good fit for each other before getting started.

It’s your journey, your pace, and all my support.