{"id":14986,"date":"2017-10-06T09:25:26","date_gmt":"2017-10-06T13:25:26","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=14986"},"modified":"2018-04-05T16:58:56","modified_gmt":"2018-04-05T20:58:56","slug":"cheat-meals","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/cheat-meals\/","title":{"rendered":"Cheat Meals Get A Lot Of Hate\u2014Here\u2019s How To Make Them Work For You"},"content":{"rendered":"<p>Many of us associate dieting with swearing off all cheats, treats, and comfort foods\u2014but what if we could have our cake and lose weight, too?<\/p>\n<p>Trying to stick to a too-strict diet can ultimately make healthy eating unattainable, says nutritionist Torey Armul, R.D., spokesperson for the <a href=\"http:\/\/www.eatright.org\/\" target=\"_blank\" rel=\"noopener\">Academy of Nutrition and Dietetics<\/a>. So enjoying the occasional ketchup-covered fry or gooey brownie can actually be a smart move and help you maintain an overall healthy diet in the long haul. \u201cOccasional indulgences can reduce feelings of deprivation, improve satisfaction, and maintain the pleasurable aspect of eating,\u201d she says.<\/p>\n<p>That\u2019s where the \u2018cheat meal\u2019 comes in. This once-in-a-while opportunity to eat purely for your soul is supposed to help you stay true to your fruits and veggies the rest of the time. This way you can stay on-track with your health and fitness goals while still enjoying a good \u2018ole Belgian waffle on the weekend. But it\u2019s not all sunshine, abs, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-sweeteners\/N-cp99lu\" target=\"_blank\" rel=\"noopener\">maple syrup<\/a>. Cheat meals, when mismanaged, have been known to mess with our heads, turn into all-day eat fests, and sabotage our relationship with food. But they don\u2019t have to!<\/p>\n<p>Think of these meals as treating yourself to something you love (even if it\u2019s not super healthy). In a perfect treat meal world, you\u2019ll embrace every bite and then return to your healthy routine. Yeah, we know that can be harder than it sounds, but with these expert-backed tips, you\u2019ll be a treat meal pro in no time:<\/p>\n<h3><strong>1. Plan ahead<\/strong><\/h3>\n<p>Don\u2019t just decide last-minute that you\u2019re sick of your diet and need a splurge. Instead, plan for treat meals a meal or two in advance. \u201cA premeditated splurge is better than an impulsive one for getting back to your normal eating habits,\u201d says Armul. Knowing you have a treat coming can motivate you to eat your veggies in the meantime and keep you from spiraling into a black hole of indulging afterward.<\/p>\n<h3><strong>2. Don\u2019t call it cheating<\/strong><\/h3>\n<p>How we identify our indulgences has a lot of power over whether they become a healthy part of our lifestyle or a problem. So, for many dietitians and psychologists, the biggest issue with cheat meals is the name itself.<\/p>\n<p>\u201cI don\u2019t like the word \u2018cheat,\u2019 because it implies morality, and I think that\u2019s not helpful when you\u2019re approaching weight control,\u201d says <a href=\"http:\/\/www.dredabramson.com\" target=\"_blank\" rel=\"noopener\">Edward Abramson<\/a>, Ph.D., professor emeritus of psychology at California State University, Chico and author of <a href=\"https:\/\/www.amazon.com\/Emotional-Eating-What-Before-Starting\/dp\/078794047X\" target=\"_blank\" rel=\"noopener\"><em>Emotional Eating: What You Need to Know Before Starting Your Next Diet<\/em><\/a>.<\/p>\n<p>\u201cThe idea of a cheat meal creates a feeling that you\u2019re being \u2018bad,\u2019 not \u2018good,\u2019 which is a moral dichotomy that shouldn\u2019t apply to food,\u201d agrees nutritionist Jessica Levinson, R.D., founder of\u00a0<a href=\"https:\/\/smallbitesbyjessica.com\/\" target=\"_blank\" rel=\"noopener\">Small Bites by Jessica<\/a>. So spare yourself unnecessary guilt and reframe them as \u2018treat meals\u2019 instead. We\u2019ll call them by that name from now on, too.<\/p>\n<h3><strong>3. Keep it rational<\/strong><\/h3>\n<p>Indulging doesn\u2019t mean scarfing down all the yummies from Friday to Monday. Take an 80\/20 approach to treating yourself, says nutritionist Christy Brisette, R.D., president of <a href=\"http:\/\/www.80TwentyNutrition.com\" target=\"_blank\" rel=\"noopener\">80 Twenty Nutrition<\/a>. Eat as healthy as possible 80 percent of the time and enjoy your favorite eats during the rest. And remember that portions still count when you do treat yourself. \u201cCalorically, one cheat meal can negate many days&#8217; worth of healthy eating,\u201d says Armul. So eat intuitively and stop when you\u2019re 80 percent full, she says.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/05\/80-20-eating-rule\/\" target=\"_blank\" rel=\"noopener\"><strong>What A Day Of 80\/20 Eating Actually Looks Like<\/strong><\/a><\/p>\n<p>If you want to break your treats up throughout the week instead of having one full treat meal, pick one thing\u2014like that cocktail, a side of fries, or a dessert\u2014to enjoy every few days, Brisette recommends.<\/p>\n<h3><strong>4. Fill in the gaps with healthier goodies<\/strong><\/h3>\n<p>Between treat meals, don\u2019t just ignore your cravings. Instead, find healthier ways to satisfy your cravings throughout the week. The more nutritiously you can satisfy your cravings, the better. \u00a0Some ideas: Trade ice cream for frozen yogurt with fruit, or a double-cheeseburger for a bun-less burger with avocado and\u00a0<a href=\"https:\/\/smallbitesbyjessica.com\/crispy-baked-sweet-potato-fries\/\" target=\"_blank\" rel=\"noopener\">baked sweet potato fries<\/a>, says Levinson. Swap a chocolate chip cookie for a quality <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener\">dark chocolate bar<\/a>, for example, and you\u2019ll not only down fewer calories, but enjoy some benefit from the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/antioxidants\/N-cp99id\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a> in dark chocolate, says Abramson. When you\u2019ve been enjoying your healthy grub all week, you\u2019ll approach your treat meal in a more balanced, less cookie monster-ish way.<\/p>\n<h3><strong>5. Go into your treat meal well-fed<\/strong><\/h3>\n<p>While it\u2019s tempting to \u2018save up\u2019 calories for a delicious dinner (and dessert) out, treating yourself when you\u2019re famished just makes you more likely to go overboard. Make sure you have a healthy meal or snack\u2014which should include filling <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, and healthy fats\u2014leading up to your treat time, so you\u2019re not as tempted to go all-out, suggest Brisette and Armul.<\/p>\n<h3><strong>6. Eat mindfully<\/strong><\/h3>\n<p>Once you\u2019re enjoying that treat meal, take small bites and savor them. \u201cThe more you focus on sensations like the flavor and texture, the longer it will take to eat the food and the more satisfied you\u2019ll feel,\u201d says Abramson. \u00a0When you eat mindfully, it becomes almost impossible to binge because you\u2019ll be more aware of when you\u2019re really full.<\/p>\n<h3><strong>7. Check in with yourself<\/strong><\/h3>\n<p>Keep track of how your treat meals affect your weight and whether they\u2019re actually helping you stick to your diet. If you\u2019re sticking to other parts of a healthy routine but still notice tighter-fitting clothes, you may need to reevaluate treat meals.<\/p>\n<p>And get real with yourself about your eating behaviors after those treat meals. \u201cFor some people every healthy decision increases momentum for the next one, and the same can be true for unhealthy choices,\u201d says Sherry Pagoto, Ph.D., licensed clinical psychologist specializing in diet and nutrition and professor at the University of Connecticut. So ask yourself: After your treat meal, do you go back to your usual diet, or do you sometimes continue on the treat yourself train?<\/p>\n<p>If you do go tend to go overboard, give yourself a break. \u201cWe make over 200 eating decisions each day\u2014 so no one is going to get them all right,&#8221; says Abramson. Don\u2019t expect yourself to eat 100 percent clean 100 percent of the time! Consider every decision a new opportunity to get your healthy eating back on track. If your treat meals regularly spin out of control and you can\u2019t stop once you start\u2014even when you feel full\u2014though, you may want to meet with a mental health professional, Abramson says. These treat meal mishaps may indicate some turmoil in your relationship with food and mental health.<\/p>\n<h2><strong>Watch Out For These Treat Meal Saboteurs<\/strong><\/h2>\n<p>While splurging once in a while can be super helpful when you\u2019re trying to stick with healthy eating long-term, it\u2019s easy to lose perspective. Here are a few slippery slopes to watch out for so you can either make treat meals healthier for your lifestyle\u2014or identify if they\u2019re not right for you:<\/p>\n<h3><strong>1. Don\u2019t deprive yourself the rest of the time<\/strong><\/h3>\n<p>If one treat meal Oreo turns into the entire sleeve, chances are you\u2019re depriving yourself in the rest of your diet. And when treat meals become treat days and treat weekends, you end up sabotaging your initial goals anyway, says Armul. Your treat meals are only as helpful as the rest of your diet is balanced and nourishing.<\/p>\n<h3><strong>2. Never eat until you feel sick<\/strong><\/h3>\n<p>This is a major no-go for healthily incorporating treat meals. When you keep eating even though you\u2019re stuffed, you may be tempted to under-eat the next day, which will leave you wildly hungry and likely to just binge again, starting a nasty cycle of binging and restricting, says Brisette. Not only does this pattern of eating mess with your head and your relationship with food, but it\u2019s also tough on your digestive system and throws your blood sugar out of whack.<\/p>\n<h3><strong>3. Don\u2019t beat yourself up if you overindulge<\/strong><\/h3>\n<p>\u201cWatching your weight requires energy and concentration, and if you get discouraged and angry with yourself, it\u2019s hard to maintain the motivation,\u201d says Abramson. It\u2019s easy to feel guilty after a treat meal turns into a treat weekend, but use this opportunity to understand what leads to you overindulging.<\/p>\n<p>Depriving yourself throughout the rest of the week is a big culprit here, as are emotional eating (more on that in a sec) and social situations like parties. Self-awareness can go a long way in preventing future treat meal snowballs, though, so being tuned into your patterns can help you make sure treat meals don\u2019t sabotage your goals.<\/p>\n<h3><strong>4. Avoid emotional eating.<\/strong><\/h3>\n<p>One of the biggest treat meal mistakes is eating to forget you\u2019re upset, bored, or stressed, which tangles up our biological need for food with our emotions. \u201cIt\u2019s okay to eat when you\u2019re physically hungry, not when you\u2019re just emotionally aroused,\u201d says Abramson. So when you\u2019re really itching for a treat, stop to ask yourself why you want it. Are you hungry\u2014or are you actually pissed at your partner, feeling tired, or worried about something at work?<\/p>\n<p>As soon as you identify that you want to eat for emotional reasons, distract yourself, says Abramson. Take a bath, go for a walk around the block, or make a mug of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbal-teas\/N-cp99me\" target=\"_blank\" rel=\"noopener\">tea<\/a>. &#8220;Cravings aren\u2019t permanent. If you can distract yourself, they\u2019ll go away,&#8221; he says.<\/p>\n<h3><strong>5. Consider treat meals with any health concerns in mind.<\/strong><\/h3>\n<p>Treat meals are tricky territory: They have the potential to cloud our relationship with food if we aren\u2019t careful in how we use them. If you have a history of eating disorders or are unsure how to make them a healthy part of your diet, talk to your doc to decide how to best approach them.<\/p>\n<p>The same goes for chronic health conditions. \u201cIf you have diabetes, for example, having a large amount of carbohydrates or sugar in a single sitting will cause your blood sugar levels to skyrocket,\u201d says Brisette. That doesn\u2019t mean you can\u2019t enjoy the occasional goody\u2014but a qualified health professional can help you delight in your favorite treats in a healthful way.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many of us associate dieting with swearing off all cheats, treats, and comfort foods\u2014but what if we could have our cake and lose weight, too? Trying to stick to a too-strict diet can ultimately make healthy eating unattainable, says nutritionist Torey Armul, R.D., spokesperson for the Academy of Nutrition and Dietetics. So enjoying the occasional<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/cheat-meals\/\">Read More <span class=\"screen-reader-text\">Cheat Meals Get A Lot Of Hate\u2014Here\u2019s How To Make Them Work For You<\/span><\/a><\/p>\n","protected":false},"author":114,"featured_media":14988,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9,10],"tags":[270,679,70,455,149],"class_list":["post-14986","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","category-weight-loss","tag-body-fat","tag-cheat-meal","tag-diet","tag-eat-healthy","tag-lose-weight"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cheat Meals Get A Lot Of Hate\u2014Here\u2019s How To Make Them Work For You | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Many of us associate dieting with swearing off all cheats, treats, and comfort foods\u2014but what if we could have our cake and lose weight, too? 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