Cheat Day

I get to have a cheat day, don’t I?  A question many of my clients ask when embarking on a health improvement journey, especially one involving what may be deemed a strict diet plan.  My answer to the question varies depending on who is in front of me and where I feel the person is mentally and metabolically at that time.

A cheat day, also known as a cheat meal or cheat meal day, is a planned deviation from a diet or meal plan where an individual allows themselves to consume foods that are not typically part of their diet. This can include high-calorie, high-fat, or high-sugar foods that are often considered “off-limits” or “treats.”  The concept of a cheat day is based on the idea that completely restricting certain foods or food groups can lead to feelings of deprivation, frustration, and ultimately, a higher likelihood of abandoning the diet altogether.

Cheat days can absolutely be beneficial.   For many, just embarking on a health and fitness journey is incredibly daunting; maintaining and sustaining the effort often feels almost impossible.  By incorporating a cheat day into their diet plan, individuals can satisfy cravings, boost morale, increase motivation, and in some cases even support a weight loss goal.  The cheat day is a mental day off from the grind of dieting allowing someone to not have to think about every meal or counting every calorie.

While cheat days can be a useful tool for some individuals, they can also be problematic and potentially counterproductive for others.  The guilt, shame, or anxiety associated with cheat days can negatively impact mental health, particularly for individuals who struggle with body image issues, low self-esteem, or eating disorders.  Cheat days can perpetuate an unhealthy relationship with food, focusing on restriction and deprivation rather than developing a balanced and sustainable approach to eating. An unrealistic expectation that it’s possible to maintain a restrictive diet for an extended period may develop. When the cheat day is over, individuals may feel frustrated or deprived, leading to a higher likelihood of abandoning their diet plan altogether

The key component to the “cheat” concept is the person’s ability to keep it to one day or a single meal.  A level of discipline is required to contain the cheat within a tight parameter so not to completely derail a larger health and nutrition plan.   The cheat day cannot be an excuse for overindulging or consuming excessive amounts of unhealthy foods.  The cheat day must involve setting boundaries around the specific period of time and acceptable foods to prevent it from becoming a gateway and a complete departure from the plan.  Ultimately, the effectiveness of a cheat day depends on individual circumstances, diet goals, and overall lifestyle.

Cheat days and meals can have an effective place in a person’s diet strategy however It’s essential to approach them with caution and consider the potential risks and consequences. A more balanced approach to eating, focusing on whole, nutrient-dense foods and allowing for occasional indulgences in moderation, is often a more effective and sustainable strategy for long-term health and wellness.

Every Day Is Training Day – Reap What You Sow

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Struggling with Anxiety, Depression, or Weight Loss?

At Herstel Health, we consider the whole person.  The mind and the body.  Mental Health and Metabolic Health.  Improving both together creates a harmonious state where you can thrive.  The human being is an amazing organism with a tremendous capacity for self-healing whether regenerative growth from injury or fighting pathogenic invasion.   Much of the illness and chronic disease we experience are rooted in metabolic disfunction and mental difficulties.

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