Why should you let go of "Cheat meals" and introduce treat meals?
In my first article, I'm addressing a common question: "What are your cheat meals like?"
I find the term cheat meals too negative to include in the vocabulary of healthy eating. In a world overwhelmed by nutrition advice, where people are constantly confused about what's truly good for them, do we really need another term to increase food-related stress? My mission is to help reduce that stress. This edition dives deep into the concept of cheat meals—asking the question, do we really need to call them that?
Cheat meals aren't a new concept; most of us are familiar with the idea.
In the world of extreme diet plans, two individuals take different approaches to "eating better." Individual A follows a balanced routine with nourishing meals, while individual B sticks to a strict diet where cheat meals become a necessary indulgence. For A, cheat meals are a guilt-free treat; for B, they're a break from discipline. Both use them to stay on course.
What Are Cheat Meals?
Cheat meals are those that consist of foods not aligned with your health or weight-loss goals. They're considered "cheats" because they deviate from your intended eating plan.
Interestingly, research shows that planned deviations from a rigid goal can actually improve long-term goal adherence. It turns out that a little cheating isn't all bad!
P.S.: I love my Friday samosas and weekend lunches out!
The cheat meal philosophy tends to frame diet and exercise around rewards ("good") and punishments ("bad"). This mindset can lead us to view healthy foods as a compromise and cheat meals as the ultimate reward.
But the concept of a cheat meal isn’t flawed.
So what are the ways people cheat(in context of meals, ofcourse)?
The concept of cheat meals intrigued me, so I did a bit of digging into this serious matter. People tend to opt for these deviations for several reasons:
To increase their usual caloric intake
To include contrasting food groups or ingredients
To indulge in junk food or dining out
To enjoy desserts or sweet treats
I know we all have varied ideas about cheat or refeed days, and whatever keeps you on track for the long term is what matters. But my aim of writing this piece is to challenge the term "cheat," not the concept itself.
So why not rename it as a "treat"? Treats are positive and evoke feelings of happiness. Plus, we all know that if you have something every day, it stops feeling special. It has to be something special—something you enjoy once in a while, when there's a reason to celebrate, when you've accomplished something, or when you're gathering with family and friends.
We should absolutely feel good about deviating a little when we've earned it—when we've moved enough and strengthened our bodies enough to enjoy some indulgences now and then. So, let's forget the word "cheat" and embrace "treat" instead!
Here are some ways I like to deviate:
Cravings turned into balanced cravings: When I'm craving something, I like to tweak the recipe so it still helps me hit my macros (that’s how my obsession with creating protein desserts began!). For instance, if you love fried foods, try baking or using an air fryer instead. You can also add veggies, paneer, or tofu to boost nutrition. If you enjoy baking and have a sweet tooth, try substituting sugar with dates, bananas, or other natural sweeteners.
Sharing desserts: Sometimes, I love to share my desserts! This reduces portion sizes and adds to the joy of eating. When I’m not craving a lot of sweets, I like to save my dessert quota for social gatherings, where I can enjoy treats with the people around me.
Some days, just dig in: Despite all the advice, sometimes it just feels good to dig in, and I absolutely love those days. But there's no guilt, because I believe staying on course 80% of the time is more important than stressing over the 20% when you don’t.
I’m passionate about helping people build a positive relationship with food. I believe that when you truly enjoy your food, it gives back even more! Research supports the idea of focusing on mindful and intuitive eating, rather than viewing food through the lens of punishment and reward. So, let's move away from the cheat meal mentality and fully embrace mindful eating.
If you're intrigued and want to take positive steps on your "eating well" journey, feel free to join my "Balance Your Meals" community on WhatsApp!
Totally with you - a positive attitude always sets any regime on a smoother and healthier track - keep up the good work of spreading positivity in a world full of negativity!!!! Good luck in your venture.
So happy that you called this out! Kudos!
Instead of "all or nothing", we need to work on a balance in everything that we do. No food is healthy or unhealthy on its own. It is the portion and combination with other foods that may make it so which is why, we need to make the choices mindfully.