A cheat meal typically refers to a meal or a day where someone who is following a strict diet plan allows themselves to indulge in foods that they would not normally eat. The idea behind a cheat meal is to give yourself a break from the restrictions of a strict diet, which can help to improve overall adherence to the diet in the long term.
It is true that some professionals may recommend an increase in calorie intake as a way to boost metabolism and prevent plateaus in weight loss. This approach is sometimes referred to as “calorie cycling” or “refeeding” or in the modern term “cheat meal” and involves alternating periods of reduced calorie intake with periods of increased calorie intake.
The idea behind this approach is that prolonged calorie restriction can cause the body to slow down its metabolism as a way to conserve energy. By increasing calorie intake for a short period of time, the body’s metabolism may be stimulated and prevent plateaus in weight loss.
Additionally, the quality of the calories consumed during the “refeeding” period is important, and it’s recommended to focus on nutrient-dense foods rather than just increasing calorie intake with junk food. Overall, while increasing calorie intake can be a way to boost metabolism in a safe and effective way.
Cheat meals are also done in case where there is stagnancy or plateau achieved by the body.
While there is no one-size-fits-all approach to cheat meals, it is generally recommended that they are kept in moderation and not used as an excuse to binge eat unhealthy foods. It is also important to remember that one cheat meal is unlikely to undo all the progress you have made towards your health and fitness goals, but repeated cheat meals may have negative effects on your progress.
It is always a good idea to consult with a healthcare professional or a registered nutritionist before incorporating cheat meals into your diet, especially if you have specific dietary restrictions or health conditions.
Psychologically for some people, Emotions can play a significant role in cravings & for urge of cheat meal, including cravings for junk food. Below mentioned are some common emotions that can contribute towards the urge demand:
Stress: When you’re under stress, your body produces cortisol, which can stimulate cravings for sweet, salty, and fatty foods.
Boredom: When you’re feeling bored, you may turn to food as a way to alleviate the feeling of monotony.
Depression and anxiety: People with depression or anxiety may crave high-carbohydrate, high-fat foods to improve their mood temporarily.
Reward: The pleasure and reward centres in the brain can be activated by food, which can create a cycle of craving and consumption.
Social cues: Seeing or smelling food can stimulate cravings, especially if it’s associated with positive social interactions or events.
It’s important to recognize that emotions can be powerful triggers for food cravings, and addressing the underlying emotions can help reduce cravings. Strategies such as stress management techniques, social support, and therapy can help address emotional triggers for food cravings. Additionally, making healthy food choices and engaging in regular exercise can help reduce cravings and improve overall well-being.
To consume a cheat meal, you can strategize to help minimize the negative effects on your health and fitness goals in a healthier way. Plan your cheat meal in advance and choose a specific time and place to enjoy it. This can help prevent unplanned and excessive eating.
Practice portion control by keeping your portion sizes small and avoid going back for seconds. This can help prevent overeating and minimize the impact on your overall diet. Instead of choosing the most indulgent and calorie-dense options, try to choose healthier alternatives that still satisfy your cravings. For example, opt for baked sweet potato fries instead of regular fries, or choose a lean protein source like grilled chicken instead of a burger.
Take your time to enjoy the flavours and textures of the food and focus on the social aspect of the meal rather than just the food itself. After your cheat meal, get back to your healthy eating and exercise routine as soon as possible. Don’t let one cheat meal turn into a cheat day or week.
Remember that while a cheat meal can be a way to indulge in your favourite foods, it’s important to maintain a balanced and healthy diet overall. If you find that cheat meals are becoming a frequent habit or are interfering with your health and fitness goals, it may be time to re-evaluate your approach to nutrition and seek guidance from a healthcare professional or registered nutritionist.