The Cheat meal - is it a friend or foe?

 

Are you also someone who thinks having a cheat meal means breaking your routine and eating monstrous amounts of greasy food? Then, you are completely mistaken. People who are on restricted diets tend to exclude a few food items for their own sake. For instance, an individual who is in the journey of fat loss would be advised to consume controlled portions of carbohydrates and avoid foods that are loaded with "bad trans fats and high calorie sugars". 

So, they may feel like they are missing out all the fun. And in worst case scenarios they get obsessed with those foods the next time they get a chance to eat. And That's how one cheat meal can turn into many cheat days or cheat months. 

❌ COMMON MYTHS ABOUT CHEAT MEALS ❌

1.  Double everything           Example:  Starting your day with yummy double chocolate cake and                                     ending it with double cheese pizza.

2.  No limit to the calories          Example:  Can have at least 7-8 calorie dense meals                                                                     throughout the day.

3.  Women does it often than men

4.  Indulging in more cheat meals (> 3 – 4 per week) will give more motivation

But the real concept of cheat meals is beyond satisfying the food cravings. The purpose of cheat meal is to deviate from the restricted diets. The major benefits of the cheat meals are:

Many studies have proven that frequent cheat meals can establish greater eating disorder psychopathology. And it also lacks solid evidence that cheat meal will boost metabolism or improve muscle glucose restoration capacity. 

So, is there really a way to avoid eating disorders and have cheat meals at the same time? of course!! Follow these simple methods to plan your cheat meals in a smart way

Rule 1 - Don't be impulsive and unprepared. It needs a proper schedule and most importantly discipline to get back on track. Remember that one cheat meal shouldn't destroy the progress that was made throughout the week. 

Rule 2 - Don't turn it to Trans fat cheat meal. overeating unhealthy fats is not really necessary. smaller portions can also bring satisfaction by mindful eating and paying attention to hunger cues. It is important to have balanced food choices.

Rule 3 - Look for the healthier options. even if your are having pizza or burger, go for  whole wheat crust and buns with lots of fresh vegetables and less cheese. And if you want fried foods, try air-fried or oven-baked with sauce made of herbs and spices. Instead of alcohol and sweet beverages, opt for soda lime / lemon juice as refreshment.

Rule 4 - Don't feel guilty. one the main purposes of cheat meal is to give motivation to continue the diet regimen. Cheat meals should be considered as a small reward for your effort but should not be a factor that will give you pause to your healthy lifestyle.