Once a Cheat, Always a Cheat?

Have you ever cheated? Have you ever cheated and gotten away with it? Just to clarify…we are talking about cheat meals!

Let’s face it, sometimes you actually NEED a cheat meal. If you have been really consistent with your nutrition for an extended period of time, it can wear on you. However, far too many times a cheat meal turns into a cheat day or an entire weekend, or even worse a full week. At that point, it is no longer a cheat, but quite simply put; a binge!

A lot of people who are just getting started on their fitness path, may not be able to control themselves in those situations where a little slip here or there leads to a significant over-indulgence. Which is why I generally don’t recommend cheat meals initially until they have been able to establish some consistency and discipline. Instead of focusing on the “I can’t have this” mentality that is typically attached to a “diet”, focus more on; “I need to cut back on X and replace it with Y.” Notice it wasn’t a complete elimination, but rather enforce a limit.

The best “diet” is the one that you can maintain and interrupts you lifestyle the least; while still progressing towards your goal(s)!

When I was training for my first physique competition last summer, I included a weekly cheat meal, but in reality, it was more of a caloric bump for a single meal. It didn’t consist of junk or a huge bowl of ice cream topped with candy. A chicken burrito from Qdoba was my cheat meal of choice during that time, but if you look at the nutritional value of that item, it is a solid, well-balanced meal! This kind of meal allowed my to escape the normal “contest prep” mindset and then re-focus myself afterwards.

But, if You Can, Why Can’t I?

Many people are probably familiar with the photo I have included below. It shows the celebrity, Dewayne “The Rock” Johnson, about to devour what he deemed; “An Epic Cheat Meal”. What a lot of people don’t realize is that prior to that photo, he was on a pretty strict nutrition plan for the previous 6 months in preparation for a role in an upcoming film. This wasn’t a weekly thing for him and you shouldn’t assume that you can get away with something like this based on his example.

I am in no way suggesting that you can’t have a cheat meal – quite the opposite – if it helps you maintain your consistency the other 95% of the time, I say go for it! That being said, you should really understand the effect both physically and emotionally a cheat meal/day might have on you.

The following is a great article from MyFitnessPal.com (via Greatist.com) that will help you better understand how a cheat day may not be in your best interest in the long run.

The Problem with Cheat Days

You’ve committed to eating healthy. You want to look and feel great, and you’ve stuck to your diet an entire week already. You feel good about how you’ve done and think you deserve a gold star… or that cupcake that’s calling your name (especially the one with the extra layer of frosting on top). Maybe you even think you deserve a day off—a designated “cheat day.”

But are “cheat days” a good idea? Do these special days of indulgence help you reach your health goals? Or do they set you up on a seesaw of destructive eating habits?

The Argument for Cheat Days: Rewarding Yourself

Some say that giving yourself days of indulgence is giving yourself a needed break from your diet. These cheat days are a relief valve that help you stick to healthier foods.

The philosophy behind this basically goes something like this: Healthy eating requires some willpower—willpower you’ve used to keep yourself from forbidden foods—so to reward your constraint, it helps to have one scheduled day (or meal) per week where you’re allowed to eat some of the treats you’ve been avoiding. When you give yourself a window to enjoy these off-limit foods, it’ll satisfy your cravings, replenish your depleted willpower, and, some studies suggest, even increase your production of the hunger-dampening hormone leptin while boosting metabolism.

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