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As studies show, every second adult in Poland (over 15 years old) struggles with extra pounds. Three out of five adults are overweight, and one in four is obese [1] . With these sad data in mind, we should take a look at what we can do to bring our BMI within the normal range. The first step is, of course, diet. Choosing the right diet can be difficult, and the main challenges include establishing and sticking to new habits that support our health and weight loss goals.
Okay, but since we are already on the right track, can we allow ourselves to “cheat” a little from time to time? Will our efforts not then be wasted? Finally, do we want to deviate from the chosen path to our health at all?
First things first, what is a cheat meal?
When talking about diets, you've probably heard of a cheat meal, which literally means a cheated meal that differs greatly from what we would find in, for example, the Mediterranean or Paleo diet. A bag of chips, ice cream, a cheeseburger, a slice of pizza, a pork chop, or sweet strawberry yogurt - the range of possibilities is very wide. Praised by some, strongly criticized by others. It can be a salvation in a restrictive diet, or a curse that will lead us back to the wrong path. What can you do to prevent this from happening? First of all, follow the established rules.
When and how to use a cheat meal?
Using a cheat meal as part of your eating plan involves giving yourself permission to break the strict rules of your diet at a specific time and on a specific day. The idea is that by allowing yourself small moments of indulgence, you will stick to the diet longer and be more motivated to continue. A single meal that deviates from the established rules does not have to mean failure (as long as it is in your plan and not a show of weakness towards the sweets shelf in the local store). The methods used may vary, as may the way they are implemented. This depends on your individual dietary preferences and goals. The foods you will eat as part of a cheat meal may also vary depending on your preferences.
There are no specific guidelines for when or how often you should have a cheat meal. It is most often introduced once a week, but this can change depending on your health or weight loss plans. Not everyone will respond the same way to the same strategies, so the best solution is the one you stick to. It is common knowledge that if you consume fewer calories than you burn, your weight should go down (by the way, we remind you of the article " What is a calorie deficit? "). And here, a strategy based on rewards in the form of a cheat meal can be effective, especially if you can "compensate" for a more caloric meal. It all depends on your approach.
Cheat meal as a motivational pass?
It is difficult to follow a diet always, everywhere and in every situation. From time to time we have the right to a moment of weakness – it is normal and “human”. As in everything (including training), we should be good and understanding to ourselves. It is not worth tightening the screw too much and at all costs, because we can discourage ourselves prematurely.
Is a cheat meal necessary? No, it depends on you, your motivation and possibilities. For some, it can be a great way to maintain healthier eating habits (especially in the long term), while for others it can risk reversing previous weight loss efforts. When using a cheat meal in your diet plan, remember three rules:
- Don’t treat a “cheat meal” as a free pass to overeating. As with anything in life, everything in moderation!
- The 90/10 rule means that 90% of your meals should consist of healthy, whole foods, and 10% of small concessions.
- Don't have more cheat meals per week than you have to.
Good luck!
Sources
[1] https://www.nfz.gov.pl/aktualnosci/aktualnosci-centrali/otylosc-choroba-wagi-ciezkiej,7355.html
