Cheat meals are now a widely used technique by dietitians, serving as a break from a strict dietary plan. They typically involve the planned consumption of high-calorie, often less nutritious foods, such as fast food or desserts without giving the feeling that individuals have abandoned their diet or efforts. While many people embrace cheat meals as a way to add flexibility to their diet, others argue that they can negatively impact one’s mindset and relationship with food. But do cheat meals truly serve their intended purpose, or do they create more harm than good?
When used correctly and strategically, cheat meals can offer significant benefits for individuals following a diet. One of their biggest advantages is that they boost metabolism by increasing energy intake, preventing the body from adapting to a long-term calorie deficit. From a psychological perspective, a cheat meal can not only help reduce cravings but also minimize the feeling of restriction, improve overall adherence to the diet, and promote a healthier mindset around food and nutrition. Finally, it helps ensure that individuals on a diet do not feel excluded from their social circles. It allows them to go out and enjoy meals with friends and family without feeling guilty about it.
Possible Side Effects
However, are cheat meals always beneficial? The psychological response to them is not the same for everyone, and in many cases, they can lead to negative emotions surrounding food. Even the term "cheat meal" itself can trigger guilt, as it implies breaking the rules and deviating from one’s progress. Once this “forbidden food” is consumed, feelings of anxiety, self-criticism, and regret may follow, creating a harmful cycle that affects both mental well-being and one’s relationship with food. When we label a food as "bad," every time we consume it, we are likely to feel guilty about it. This negative association creates a mental burden, where the act of eating that food triggers feelings of shame and regret, rather than enjoyment or satisfaction.
A vicious cycle begins, leading to a problematic relationship with food. The cheat meal itself categorizes certain foods as "bad" or "forbidden," and as we all know, the forbidden tends to be more attractive. This increases the desire to consume these foods. However, once consumption is allowed or the dieter gives in, it becomes difficult to manage portions, and there is a risk of an overeating episode with that specific food. This is where things can become destructive—not because of consuming too many calories, but because this is where guilt starts. The most common thought is that after giving in, the person feels they need to punish themselves or "make up" for it by drastically reducing their next meal. This smaller meal then leads to intense hunger, which triggers another overeating episode, and the cycle continues.
When cheat meals become a habit and are not strategically incorporated into the diet plan, they can lead to repeated episodes of overeating and create a vicious cycle of frustration and anxiety around food. Additionally, for many people, food is not just fuel, but also a way to cope with emotional issues. The use of cheat meals can create an emotional connection to foods considered "bad" or "forbidden," reinforcing the tendency to turn to them for emotional relief.
One final and significant issue is that, with the use of cheat meals, the individual never truly learns to manage unhealthy food, but rather simply avoids it. So, once they finish their sessions and stop the guidance from the dietitian, and move away from the restrictive diet that allows them, for example, one cheat meal per week, the consumption of fast food may increase—and increase without control. This will likely result in the regaining of the weight that was lost and the frustration of the effort that was wasted. A specific program cannot be followed for life because every week is different, and the individual must be able to adapt to the circumstances each time.
Conclusion
Eating out or having a craving for something fatty or sweet is absolutely normal. Food is one of the primary ways through which humans socialize and connect with others. This is why, when we go out with friends, we consume food or alcohol, and when we invite people into our homes, we offer food. It is the way we show that we care, to varying degrees depending on our culture. Therefore, having a healthy relationship with food is crucial, as it is our fuel, not our enemy. Food is a necessity, and even fast food, for example, serves a need—not necessarily for physical nourishment, but for mental well-being and socialization.
Our role as dietitians and health professionals is in no way to dictate which foods are "good" and which are "bad" for an individual. Our job is to foster a healthier relationship between the person and food, teaching our clients not to avoid or restrict certain foods, but to eat them in a more mindful and balanced way—better combined, possibly at better times, and most importantly, how to manage the potential slip-ups, overconsumption of certain foods, and the guilt that may arise from it. I'm not entirely sure how cheat meals can contribute to this. What is your opinion on cheat meals?
This hit hard 😬. I used to see cheat meals as a reward, but looking back, they just made me feel guilty after. Now I’m trying to eat what I enjoy without stressing over it, and honestly, it’s way better for my head. No more ‘good’ or ‘bad’ food, just balance.