Dante Carrillo
It is generally agreed that it is okay to have treats when dieting. Many sources suggest that allowing yourself small indulgences throughout the week is a better way to lose and maintain weight than cutting out certain foods entirely. This is known as the 'Two Treat Rule'. According to this rule, as long as the bulk of your meals consist of mostly high-fibre, plant-based foods, two treats a week won't hinder your progress. However, it is important to limit your treats to one serving size. Other sources suggest that it is better to have one treat per day, rather than a whole cheat day.
| Characteristics | Values |
|---|---|
| Number of treats allowed | 2 treats per week or 1 treat per day |
| Type of treats | Any food, including indulgences such as ice cream, french fries, pizza, or cake |
| Portion size | One serving size |
| Regular meals | Non-starchy vegetables, whole grains, lean proteins |
| Calories | Include treats within your calorie budget |
| Meal frequency | Avoid cheat days with unrestricted eating; instead, incorporate small treats daily or weekly |
| Mindset | Focus on progress, not perfection; view treats as a reward for achieving short-term goals |
| Health impact | Eliminating sugar gradually and being mindful of nutritional value can help curb cravings |
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What You'll Learn
The 'Two Treat Rule'
The Two Treat Rule
The Two Treat Rule is a weight loss method that allows you to enjoy your favourite foods while still following a healthy eating plan. According to registered dietitian Amanda Baker Lemein, there's no such thing as food you shouldn't eat. She recommends allowing yourself tiny indulgences throughout the week, rather than cutting out certain foods entirely.
The rule states that you can have two treats a week, but these should be limited to one serving size. While you indulge in your favourite foods, your regular meals should be centred around non-starchy vegetables, whole grains, and lean proteins. Lemein recommends filling half your plate with non-starchy vegetables at lunch and dinner. This way, you can learn to have power over your favourite foods instead of them having power over you.
The Two Treat Rule can give you self-control around the foods you love while turning healthy eating into a lifelong habit. It can also help prevent food binges, which can result from denying yourself something you want to eat. By allowing yourself treats in moderation, you can take pleasure in foods you're meant to enjoy and make healthy eating more sustainable and realistic.
It's important to note that the quality of the food you eat is more important than the quantity. The higher the quality, the more of it you can eat. By focusing on progress rather than perfection, you can enjoy your favourite foods in moderation while still achieving your weight loss goals.
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Treats can help you stay motivated
Treating yourself while dieting can be a great way to stay motivated. Creating small goals and rewarding yourself when you achieve them can help you stay on track and avoid feeling demotivated by a long-term goal. Rewarding yourself can be as simple as a manicure, a cup of ice cream, or a trip to the movies.
It is also important to remember that a healthy lifestyle is a skill, and skills require practice, mistakes, and reflection. It is okay to indulge in moderation, and it is important to focus on progress, not perfection. Allowing yourself to have treats while dieting can help prevent food binges. Research has shown that when individuals crave a particular food and prevent themselves from eating it, they may experience decreases in weight loss and even gain more weight than if they had simply eaten what they were craving. This is because people often eat lots of other "healthy" foods to try to satisfy their craving, but these foods often don't help, and they end up eating more calories than if they had just eaten what they craved.
The "Two Treat Rule" is a weight loss method that can help you maintain self-control around the foods you love while turning healthy eating into a lifelong habit. According to registered dietitian Amanda Baker Lemein, allowing yourself tiny indulgences throughout the week is a better way to lose and maintain weight than cutting out certain foods entirely. Your two treats a week should be foods you can't live without, but as long as the majority of your meals consist of high-fiber, plant-based foods, these treats won't hinder your progress. It is important to keep your treats to one serving size and to focus on quality over quantity when it comes to your meals.
Overall, it is important to remember that treats can be a part of a healthy diet and that you can have your cake and eat it too!
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How to indulge in moderation
It is okay to indulge in moderation while dieting. In fact, treating yourself while dieting can help you stay motivated and prevent food binges. Here are some tips on how to indulge in moderation:
Understand your cravings
Before giving in to a craving, ask yourself whether you are truly hungry or if the craving is a result of something else. Are you bored, tired, or upset? Taking a moment to pause and reflect on the source of your craving can help you make a mindful decision about whether to indulge.
Practice portion control
When indulging in a treat, pay attention to serving sizes and practice portion control. One serving is usually enough to satisfy your craving and learn portion control. You can also make your treats last longer by dividing them into smaller portions. For example, cut up a brownie into individual servings and place them in baggies according to the serving size. That way, you can grab one when you crave a treat and know exactly how many calories you're consuming.
Create a balanced meal plan
Ensure your meals are balanced and nutritious by including a variety of food groups such as fruits, vegetables, whole grains, dairy, and lean meats. Fill half your plate with non-starchy vegetables at lunch and dinner. This will help you feel satisfied and ensure you're getting the nutrients your body needs.
Set small goals and rewards
Instead of focusing on one long-term goal, break it down into smaller, more achievable goals and reward yourself when you achieve them. The rewards don't have to be food-related; they can be non-food treats like a manicure or a trip to the movie theatre. This will help you stay motivated and prevent you from feeling deprived.
Practice self-compassion
Remember that it's okay to make mistakes and indulge occasionally. A healthy lifestyle is a skill that requires practice, mistakes, and reflection. Don't beat yourself up if you give in to a craving. Instead, dust yourself off, learn from your mistake, and figure out a way to avoid making the same mistake again. Focus on progress, not perfection.
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The benefits of treating yourself
Treating yourself while dieting can bring several benefits and support your overall health and wellbeing. Firstly, it can help you stay motivated by creating smaller, achievable goals that lead to a long-term goal. Rewarding yourself for achieving these short-term goals can be a powerful tool to keep you on track and maintain your focus. This could be a small reward, such as a manicure, a favourite food item, or a non-food-related treat like a trip to the cinema.
Secondly, treating yourself can help prevent food binges. Research has shown that when individuals crave a particular food and deny themselves that food, they may experience decreased weight loss or even weight gain. This is because the craving may lead to eating more "healthy" foods to try to satisfy the craving, resulting in more calories consumed than if they had just eaten the craved food in moderation. Therefore, treating yourself to the food you crave can be an effective way to stick to your diet and prevent overeating.
Additionally, treating yourself can help you develop a healthier relationship with food. By allowing yourself to indulge in moderation, you can learn self-control and portion control. This can take away the power that "treat" foods have over you and normalise them, making healthy eating a more sustainable and realistic lifestyle choice. It can also prevent feelings of restriction and deprivation, which can lead to a healthier mindset around food and a more positive dieting experience.
Finally, treating yourself can be a way to maintain your metabolic rate. When dieting, creating a restrictive meal plan can sometimes lead to a decrease in your metabolic rate. By allowing yourself treats, you can ensure your body is getting the calories and nutrients it needs to function optimally. This can also help prevent extreme cravings and the feeling of deprivation, which can lead to a more balanced and enjoyable diet.
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Calorie counting and budgeting
The key to successful calorie budgeting is understanding your calorie needs and creating a realistic plan. First, determine your daily calorie maintenance level, which is the number of calories your body needs to maintain its current weight. This varies depending on factors such as age, gender, height, weight, and activity level. There are many online calculators that can help you estimate this number.
Once you know your maintenance level, you can set a daily calorie goal for weight loss. A safe and sustainable rate of weight loss is typically considered to be around 0.5-1kg (1-2 lbs) per week, which equates to a daily calorie deficit of 500-1000 calories. So, if your maintenance level is 2000 calories, you could aim for a daily budget of 1500 calories to lose 0.5kg per week, or 1000 calories to lose 1kg per week.
Now, with your daily calorie budget in mind, you can plan for treats. The "Two Treat Rule" is a popular approach, where you allow yourself two treats per week. These treats should be portion-controlled and fit within your daily calorie budget. For example, if you know that a slice of cake is around 500 calories, you can plan to have one as a treat and then adjust the rest of your meals accordingly. This way, you can still enjoy the cake without derailing your diet.
It's important to remember that not all treats are created equal when it comes to calorie content. Some treats, like a small piece of chocolate or a diet soda, might fit more easily into your daily budget than others. Be mindful of high-calorie treats that could quickly use up your daily allowance. Additionally, be cautious of health foods that are marketed as treats, as they can still be high in sugar and saturated fat, contributing significantly to your calorie intake.
In conclusion, when it comes to dieting, it's all about balance and making informed choices. Calorie counting and budgeting can be a useful tool to help you include treats in your diet while still achieving your weight loss goals. Remember to be mindful of portion sizes, practice moderation, and listen to your body's signals to navigate cravings effectively.
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Frequently asked questions
Yes, it is ok to have treats when dieting. However, it is important to understand what moderation means. Treats should be consumed in small portions, and only occasionally.
There is no one-size-fits-all answer to this question. Some sources suggest having treats once a week, while others recommend up to three servings of treats per day, depending on your lifestyle.
Treats are typically foods and drinks that are high in sugar, salt and saturated fat, and therefore kilojoules/calories. Examples include biscuits, pastries, pies, ice cream, deep-fried foods, chocolate, soft drinks, and alcoholic beverages.
If you are having trouble losing weight or maintaining your weight loss, it may be a sign that you are having too many treats. It is important to focus on progress rather than perfection, and to remember that a healthy lifestyle is a skill that requires practice and mistakes.
There are a few different methods that can help you incorporate treats into your diet in a healthy way. One method is the "Two Treat Rule", which allows for two treats per week while focusing your regular meals on non-starchy vegetables, whole grains, and lean proteins. Another method is to set small goals and treat yourself when you achieve them. This helps with motivation and can prevent food binges.
