Cheat Meals: Friend or Foe?

Cheat Meals: Are they helpful or harmful?

A common statement I hear is “This (certain food) is my cheat meal” or “I have a cheat meal on (blank day).

But what are these “cheat meals”? They’re commonly meals that contain foods that we don’t normally eat in our daily routine. They’re usually foods that are high in carbs, sugar, fat, etc. like junk food, fast food, pasta, pizza, dessert etc. Many people will have this routine where they eat a certain way during the week, and then have a “cheat meal/day”, usually on the weekends.

Unpopular opinion: I don’t do (or teach) Cheat Meals.

Just lemme explain…

If you’re saying, “Great, you’re one of THOSE nutritionists 🙄 where I have to eat the same chicken & broccoli every day, and I’m never going to be able to eat out again”.

Actually, NO, that is FAR from the truth. Instead of cheat meals, we have mindful treats & enjoyable meals all the time, so there’s really no “reason” to have a cheat at all!

As a holistic nutritionist, I believe that food should be equally physically & mentally nourishing. Food is not solely for fuel; it’s also FUN, a way to connect, & meant to be enjoyed!

Cheat meals can promote binge or over-eating, a poor relationship with food. It teaches us to have an on or off mindset with our food choices, and labels food as “good or bad”. The word “cheat” also makes us feel like we are doing something wrong, and that we need to “get back on track” afterwards.

Instead of having a scheduled cheat meal, approach your food choices with more flexibility and a different mindset. I encourage my clients (and you!) to view your food choices with more flexibility and a renewed mindset. 

Instead of having “scheduled cheat meals”, my approach is different 👇

Make it a Lifestyle: Think of your eating habits as something that you maintain all the time, versus a diet or something rigid you only follow during the week. Avoid the black and white thinking when it comes to food!

Use Different Vocabulary: Turn cheat meals into “treat meals”, so that you are indulging, by choice, but without any guilt or negative feelings associated. Cheating makes us feel like we are “on or off” with our nutrition choices, which is not supportive of a overall healthy lifestyle!

Be aware of your reasons WHY behind a cheat/treat meal: Ask why yourself, Why are you are having the cheat meal? Is it out of feeling deprived, or maybe habit, or possibly because of social obligation or pressure?

Plan Treats: Not enjoying your meals on a regular basis can increase cravings and the desire for cheat foods or cheat meals. Instead of restricting yourself, only to later over-eat, practice incorporating more flexibility and indulgences within your daily meals.

Have individual wrapped dark chocolates, snack bags of popcorn or healthier homemade baked goods (I’ve got a TON on my website here!) for when you get that craving. Usually ignoring it just backfires! So strategically placing little treats here and there within your daily choices can keep you satisfied, and who knows…you might not even want the “cheat meal” after all!

Enjoy without Guilt: When we associate negativity when certain foods, it can make use feel certain emotions (guilt, embarrassment, shame, disappointment) which perpetuates the diet/binge or “on/off” cycle that cheat meals can bring. Choose to indulge? That makes you human! Enjoy it, then move on.

Open Communication: I never judge any choices my clients make! So those times that you do choose to indulge? Good for you! That makes you human! Having indulgences is not “going off plan”….rather it’s PART of the plan. The “plan” is to ultimately have eating habits that you can maintain for life!

Acknowledge the power you have to make healthy, balanced choices regarding your food. There’s nothing wrong with enjoying food, as long it is with a sustainable and healthy approach.

Needing some extra guidance accountability? Are you struggling with healthy eating and having “cheat meals” more than you’d like?

I offer nutrition support through my Women’s Wellness Academy & through personalized nutrition plans.

Make sure to check out my special Functional Nutrition for Women Jumpstart Program, only available for the month of September!

I focus on helping you find a healthy balance of foods for your body. My mission is about having you reach your goals without deprivation or restriction!

Let’s chat! Send me a message: allisonbergstromfitness@gmail.com