A Balanced Approach to Eating
The concept of a "cheat meal" sounds innocent enough—a tempting little reward for adhering to a diet—but this terminology and mindset can create several psychological and practical problems.
In the world of dieting and fitness, the "cheat meal" has become incredibly popular. It's often seen as a brief escape from the rigidity of a strict eating plan. In reality, labelling certain meals as "cheats" can create an unhealthy relationship with food and dieting.
Today, I want to discuss why this terminology is problematic and how we can shift our perspective to open us up to a healthier, more balanced approach to eating.
The Problem with “Cheat Meals”
The term “cheat meal” inherently implies that you are doing something wrong or forbidden and requires atonement. If you’re into the BDSM thing, maybe that’s what you’re looking for, so…um…as you were. But for the general populace, this mindset can have a tendency to lead to feelings of guilt and shame, which, as you can imagine, are counterproductive to maintaining a healthy lifestyle and not at all conducive to a healthy relationship with food.
Instead of seeing these meals as a natural part of your diet, the tendency is to view them as failures or lapses in self-control. This negative mindset can horrendously undermine your long-term efforts to maintain a balanced diet and overall well-being.
When we categorise foods as “good” or “bad,” we create a moral judgement around eating, which can distort our perception of food and nutrition and has the potential to lead to disordered eating patterns.
This binary thinking can contribute to a cycle of restriction and bingeing. When you allow yourself a “cheat meal,” you might overindulge because you believe it’s a rare opportunity, which kicks off the cycle of binge eating and restriction behaviours. This cycle is not sustainable and can be detrimental to your physical and mental health, which I’m told is actually quite important in order to be a happy, well-adjusted human being.
No Foods Are Bad Foods
It’s super important to understand that no single food is inherently “bad.” All foods can fit into a healthy diet when consumed in moderation. Depriving yourself or demonising specific foods can lead to an unhealthy fixation on them, increase cravings, and make you more likely to overindulge when you finally do allow yourself to have them.
When I used to do the “cheat meal shuffle,” I found myself creating a very unhealthy fixation on pizza, which is, without a doubt, my favourite food. I attempted to deprive myself for a while, but as soon as I caved, and I always did, I would massively overeat.
Instead of categorising foods as good or bad or viewing certain foods as off-limits, it’s more beneficial to adopt a mindset of moderation and balance and think of them in terms of how often and how much you should eat.
I now incorporate pizza into my diet comfortably and without creating any unhealthy behaviours around it. I eat pizza at least once a week. I eat about half a large pizza for dinner and save the rest for snacks or lunch the following day. This way, I don’t overindulge in one meal, and the calories are spread across two or three meals. It’s not a healthy food by any means, but I have worked it into my diet and eating plan because I love it.
You really don’t want to create a situation where food is a source of guilt because that makes a moral issue around food that is damaging and can potentially lead to disordered eating.
Moderation and Energy Balance
Even when weight loss is the goal, moderation is the most critical factor.
Energy balance — the relationship between the calories consumed and the calories burned, which can also be thought of as consuming the right amount of calories to meet your body’s needs, is the most important factor in maintaining a healthy weight.
This means you can enjoy all types of foods, as long as you are mindful of portions and overall intake, and by focusing on overall energy balance rather than categorising foods as “good” or “bad,” you can enjoy a variety of foods without feeling deprived.
Allowing yourself the flexibility to actually enjoy all types of food in moderation can help prevent the feelings of restriction. Practising moderation in your diet will, in all likelihood, make it easier to maintain a healthy weight over the long term than compared to following a restrictive diet. This approach helps to create a more sustainable and enjoyable way of eating that incorporates your favourite treats without derailing your progress and can be maintained for life.
Embracing a Balanced Approach
To maintain a healthy relationship with food, consider the following “Cheat Sheet”:
- Avoid Labelling Foods: Don’t call them “cheat meals”; think of them as part of your overall eating plan. Enjoy all foods without attaching moral judgments to them.
- Practise Mindful Eating: Pay attention to your hunger and fullness cues. Enjoy your meals without distraction, and savour each bite.
- Focus on Nutrient-Dense Foods: While it’s important to include all types of food, prioritise those that provide essential nutrients and support your overall health.
- Plan for Indulgences: Incorporate your favourite treats into your meal plan in a way that aligns with your goals. This will help to prevent feelings of deprivation.
- Listen to Your Body: Everyone’s nutritional needs and preferences are different. Find what works best for you and honour what your body signals.
Last Thoughts on the Subject
Rethinking the concept of “cheat meals” can improve your physical and mental health. By understanding that no foods are inherently bad and practising moderation, you can develop a healthier relationship with your body and your food and make sustainable choices that support your overall well-being. After all, isn’t that what it’s all about?
Thank you for reading. Let me know what you think, or let me have it in the comments if you want; it’s up to you.
Otherwise, if you want to work with me, feel free to email me. My email is in my bio.
Peace be da journey!
- Taron
