Nutritionist explains if cheat meals fit into weight loss plan and who should avoid them
Is it worth having a cheat meal while losing weight? (photo: Freepik)
Health and beauty are directly influenced by one's diet. During a diet, many people practice something called a cheat meal, which involves a planned deviation from their diet. However, this approach is not suitable for everyone, according to Ukrainian nutritionist and dietitian Olena Kostyuk.
What is a cheat meal
According to the expert, when practicing a cheat meal, it's crucial to plan, develop a menu, and calculate the damage.
Cheat meals are strictly prohibited for individuals with disordered eating behaviors.
A cheat meal is a controlled deviation from the diet or a planned slip-up. On this day, foods that are typically avoided in a proper diet are allowed.
In general, cheat meals serve two main functions:
- reduction of psychological stress. When someone has cravings for treats, a cheat meal can help alleviate that longing. It reduces stress and the urge to break the diet, providing a sense of comfort by allowing indulgence in forbidden foods.
- impact on metabolism. Sooner or later, everyone who is losing weight experiences metabolic adaptation—a physiological process marked by decreased levels of thyroid hormones and leptin. This adaptation helps the body resist further weight loss despite reduced calorie intake. A cheat meal can be used to reset the metabolism.
The nutritionist noted that the effectiveness of cheat meals has not been fully studied. However, research has shown that individuals following a calorie-counted diet who allow themselves a limited cheat meal tend to experience greater fat loss.
Additionally, cheat meals have been found to help maintain lean mass in athletes.
How to organize a cheat meal
Plan your cheat meal, or even better, create a schedule for it.
It's also important to decide in advance which dishes and foods you will eat, and in what quantities. By doing this, you can reduce the risk of overeating, creating a large calorie surplus, and feeling guilty.
Additionally, consider substituting desired dishes with healthier options. Think about what you truly crave, then try to replace ingredients or the dish itself with more nutritious alternatives.
Olena Kostyuk added that not everyone can handle temptation successfully.
Remember, food is one of life's pleasures, but it's essential to approach it correctly.
"It’s better to eat moderately and occasionally indulge in treats than to overload on calories," the message concludes.
Previously, we discussed when to eat to avoid weight gain.
Also, check out our article on a safe diet that helps you lose weight effectively.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
