Jeffrey Salazar
Cheat days are a popular concept in the world of dieting, where individuals allow themselves to indulge in cravings and eat whatever they desire for a day. While some people argue that cheat days provide a psychological boost and a break from the monotony of restrictive diets, others believe they promote an unhealthy relationship with food. After a cheat day, it is important to be kind to yourself and not dwell on feelings of guilt or stress. Returning to a healthy routine as soon as possible is recommended, and listening to your body's hunger and fullness cues can help prevent overeating. Cheat days can be effective when incorporated into a well-planned diet with controlled portions, but they may not be suitable for everyone, especially those prone to disordered eating.
| Characteristics | Values |
|---|---|
| Mindset | Avoid viewing cheat days as "cheating" and instead see them as a meal that you earned and should enjoy without guilt. |
| Motivation | Cheat days can provide a psychological boost and help you stick to your diet plan. |
| Metabolism | There is evidence that cheat days may increase your metabolism in the short term. |
| Health | Cheat days can be part of a healthy and balanced lifestyle if they are not too frequent. |
| Portion Control | Be mindful of what you eat during cheat days and practice tuning into your hunger and fullness cues to avoid overeating. |
| Frequency | The frequency of cheat days depends on your health goals; those trying to maintain their weight may be able to indulge more often than those starting a diet. |
| Workouts | Plan cheat days or meals for days when you can burn off the extra calories or after an intense workout. |
| Balanced Meals | Incorporate foods you enjoy into your daily routine and find healthier alternatives to indulgent foods. |
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What You'll Learn
Be kind to yourself, don't feel guilty
Cheat days are a scheduled break from your diet, and they can be a positive thing. Research shows that after a cheat meal, the body increases its metabolism, causing you to burn calories faster. Cheat meals can also be good for your mental health, giving you something to look forward to and helping you stick to your diet.
However, it's easy to feel guilty after a cheat day. This guilt can be demotivating and harmful to your mental health. It can also cause you to stress eat, which is counterproductive. So, be kind to yourself. Remind yourself that you're doing the best you can. Remember that being healthy means consistently practising a series of behaviours, and one cheat day doesn't undo all your hard work.
Instead of seeing your cheat day as a failure, view it as a helpful lesson that will make future choices easier. You can also reframe your mindset around food and guilt by seeking support from a friend, trainer, or professional.
It's also important to get back on track with your healthy eating habits as soon as possible. This doesn't mean restricting yourself or starving; it means eating foods you crave most days. Learning to enjoy these foods is part of developing a balanced relationship with food and your body. You can also practise tuning into your hunger and fullness cues to manage your portion sizes and bounce back from cheat days.
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Practice tuning into your hunger and fullness
Cheat days are a scheduled break from your diet, and they can be a great way to look forward to indulging your cravings. However, it is important to get back on track with healthy eating habits after a cheat day. One way to do this is by practising tuning into your hunger and fullness cues to manage your portion sizes and avoid overeating.
We are born with natural hunger and fullness cues that guide us on how much to eat. However, these cues can be disrupted by diet culture or chronic dieting. To reconnect with your hunger and fullness cues, it is important to develop inner awareness or mindfulness regarding your body and the sensations of eating. This means paying attention to how your hunger and fullness levels change throughout a meal. Check in with yourself at the beginning, middle, and end of the meal to notice how your hunger and fullness levels have shifted.
The hunger-fullness scale can be a useful tool for getting in tune with your hunger cues. This scale recommends starting a meal when you are feeling hungry, with your stomach having a slight empty feeling, and stopping when you are comfortably full and satisfied. It is generally recommended to begin eating when you are between a three and four on the scale and to stop when you are around a seven before you become uncomfortable. However, it is important to remember that everyone is different, and the numbers on the scale may not perfectly fit how you are feeling as an individual.
Practising tuning into your hunger and fullness cues can help you manage your hunger and portion sizes, whether you are eating indulgent or healthy foods. It can also help you develop a comfortable and balanced relationship with food and your body, leading to a lifetime of freedom and joy in your eating habits.
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Don't turn it into a cheat week or month
Cheat days are a subject of debate among dietitians, with some arguing that they can be beneficial for metabolic rate and others claiming that they promote an unhealthy relationship with food. However, one thing that most can agree on is that it is important not to let a cheat day turn into a cheat week or month.
The whole concept of a cheat day is based on the idea that a dieter can 'cheat' for one day a week as long as they eat according to their diet plan for the remaining six days. This means that if you have a cheat day, it is important to get back to your regular eating habits as soon as possible. If you had an indulgent brunch, have a balanced dinner that evening. If you've been on vacation and enjoyed more treats than usual, get back to your regular diet when you return, whether that's on a Saturday or a Monday.
It is also important to remember that cheat days are not about 'cheating' or doing something wrong. This mindset can lead to feelings of guilt and stress, which are harmful to your mental health. Instead, try to view cheat days as a meal that you've earned and should enjoy without guilt. This mindset shift can help you develop a balanced relationship with food and your body.
Practicing tuning into your hunger and fullness cues can also help you manage your portion sizes and bounce back from cheat days. The goal is to eat until you're lightly full, not stuffed. By developing this skill, you can manage your hunger and avoid overeating, even on cheat days.
Finally, it's worth noting that cheat days may be a sign that your current eating plan or your relationship with food needs re-evaluation. If you find yourself constantly craving certain foods, consider incorporating healthier alternatives into your daily routine or finding foods that you enjoy eating, so that your diet doesn't feel like a chore.
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Plan ahead for special occasions
Planning ahead for special occasions is a good strategy to stay on track with your diet. It can be challenging to stick to a diet during a special event where indulgent foods and drinks are prevalent. Instead of restricting yourself, you can plan ahead and incorporate the event into your cheat meal or day.
For example, if you know you have a birthday party or social event coming up, you can schedule your cheat meal or day around this occasion. This way, you can still enjoy the foods and drinks you crave while maintaining control over your diet. It is important to remember that the frequency of your cheat meals or days should depend on your health goals. If you are just starting a diet, you may want to space out your cheat meals until you have established a consistent routine.
When planning for a special occasion, it is essential to maintain portion control. You can do this by deciding beforehand how much you will indulge. For instance, if you plan to indulge in pizza, you might decide to have one or two slices instead of the whole pie. This way, you can still enjoy your favourite foods without going overboard.
In addition to planning your indulgences, you can also incorporate healthier alternatives to indulgent foods into your diet. For example, if you know you will be having a dessert, you could opt for a healthier option, such as fruit, or choose a smaller portion of the indulgent dessert. This way, you can still enjoy the taste without consuming too many calories.
By planning ahead and incorporating special occasions into your cheat meals or days, you can maintain a balanced and healthy diet while still enjoying the foods you love. It is all about finding a strategy that works for you and allows you to stick to your diet goals.
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Focus on one or two treats, not a whole day
Cheat days are a subject of debate among dietitians, especially when it comes to weight loss. Some people argue that cheat days can help increase your metabolism and provide a psychological break from the stress of dieting. However, others argue that they promote an unhealthy attitude towards food and can lead to disordered eating.
If you choose to incorporate cheat days or meals into your diet, it's important to do so in a mindful and controlled manner. Instead of making it an entire cheat day, focus on one or two treats that you crave and indulge in them without guilt. This way, you can satisfy your cravings without losing control or going overboard. You can also plan when and where your cheat meals will occur to stay on track. For example, if you know you have a birthday party coming up, plan your cheat meal around that event and practise portion control even with indulgent foods.
By focusing on one or two treats, you can still maintain your diet regimen while enjoying the foods you love. This approach can help you develop a balanced relationship with food and your body. It's all about finding what works for you and being kind to yourself. Remember, beating yourself up after a cheat day only adds unnecessary stress and is harmful to your mental health.
In addition to focusing on one or two treats, you can also incorporate healthier alternatives to indulgent foods into your daily routine. This way, you can still enjoy your favourite flavours without deviating too much from your diet plan. It's important to listen to your body's hunger cues and eat when you're hungry, but stop when you're full or satisfied. This mindful eating approach can help you manage your portion sizes and prevent overeating.
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Frequently asked questions
Be kind to yourself. Don't beat yourself up—it's important to maintain good mental health. Remind yourself of other healthy behaviours you're practising.
Take the next chance to re-establish your healthy routine. If you had a cheat brunch, have a balanced dinner.
Practise tuning into your hunger and fullness. The goal is to eat until you're lightly full, not stuffed.
Remind yourself that cheat meals can give you a psychological break from the stress of a strict food schedule. They can also provide a boost of motivation to stick to your eating plan.
