Why The Cheat Meal is a Must. Plus, Tips, Tricks, and Recipes

It's always a good idea to prioritize fresh and diverse whole foods in your diet, but let's face it - we're all human. Perfect dietary adherence is nearly impossible, and most of us indulge in a cheat meal from time to time.

Whether you're trying to lose weight or achieve another wellness goal, you don't have to completely eliminate cheat meals. In fact, they can have positive effects on your diet and mental health. There's no need to feel guilty or ashamed about enjoying these occasional indulgences, and it may be beneficial to reframe the language surrounding cheat meals and cheat days.

Below, you'll find insights from dietitians on cheat meals, including their potential benefits, tips for incorporating them into your diet plan, and some healthy alternatives for cheat meals and desserts.

First, What Is a Cheat Meal?

A cheat meal typically involves deviating from the foods that are part of a generally healthy diet or the specific dietary plan you're following for weight loss, training, or other health goals.

Examples of cheat meals include:

• Fried food


• Fast food


• Highly processed food


• Desserts


• Added sugars


• Foods high in salt, simple carbs, and saturated fat

It's easy to overindulge in cheat foods, which can be counterproductive to weight loss or maintenance. Excessive consumption of these foods can also increase the risk of various health issues.

Benefits of Cheat Meals

While cheat meals may seem like they'll derail your diet and goals, they can actually be beneficial when consumed in moderation. When combined with a generally healthy diet, cheat meals can complement your overall eating habits and mental well-being.

For instance, dietitian Sandra Avitia highlights the concept of hormesis, where a low dose of stress (like a cheat meal) can invigorate the body and lead to positive adaptations. This can help regulate hormones like leptin, which control appetite and energy balance.

Food is an essential source of pleasure, and depriving yourself is not sustainable, even when working towards weight loss. Enjoying food can have positive effects on your nutritional status, food choices, quality of life, and mental health.

4 Tips for Navigating Cheat Meals

1. Time Them Wisely

Moderation is key when it comes to cheat meals. Designate a specific day for indulging to avoid impulsive decisions that you might regret later. Consider scheduling cheat days around intense physical activity to offset the extra calories.

Following protocols like the 80-20 rule, where you eat healthy foods 80% of the time and indulge 20% of the time, can provide flexibility and prevent restrictive eating patterns.

2. Establish a Strong Nutritional Foundation

Understanding the goals and reasons behind your meal plan is crucial for sticking to it. Focus on quality protein sources and minimize simple carbohydrates to maintain a strong nutritional foundation.

By following these fundamental principles, you can make choices that align with your dietary goals, even on cheat days, making them less stressful and more enjoyable.

3. Silence Any Stigma

Avoid associating guilt or shame with cheat meals, as this can have negative effects on your relationship with food. Removing stigma around cheat meals can actually help prevent weight gain and promote a healthier mindset.

Research has shown that feeling guilty about food can hinder weight loss and maintenance, so it's important to approach cheat meals with a positive mindset.

4. Boost Their Nutritional Value

You can enhance the nutritional value of your cheat meals without sacrificing taste by making simple swaps. Try baking or air frying instead of deep-frying, adding extra veggies to boost fiber and nutrients, or opting for healthier alternatives like lettuce wraps.

3 RD-Developed Cheat Meal and Dessert Dupes

1. High-Protein Pizza

This gluten-free pizza recipe by Marisa Landetta offers a satisfying alternative with 17 grams of protein per serving. It's a healthier option that still fulfills your pizza cravings.

Yields 2 servings

Ingredients:

• 1 cup gluten-free flour


• 1 cup plain Greek yogurt (or 8oz silken tofu for a plant-based option)


• 1 tsp baking powder


• 1 tbsp nutritional yeast


• Dash of salt


• 1 tsp each of oregano, parsley, and rosemary

Toppings:

• Parmesan cheese and mozzarella


• Tomato sauce (optional: no added sugar variety)


• Fresh vegetables (red onion, mushrooms, bell peppers, onions, spinach)

Instructions:

1. Preheat oven to 375°F (190°C).


2. In a bowl, combine gluten-free flour, Greek yogurt (or silken tofu), baking powder, nutritional yeast, salt, and herbs. Stir until a dough forms.


3. Roll out the dough onto a parchment-lined baking sheet. Bake for 10-12 minutes until lightly golden.


4. Spread tomato sauce, cheese (if using), and toppings of choice.


5. Return to the oven for another 8-10 minutes until cheese melts and edges are crispy.


6. Slice and serve hot.

2. High-Protein Chocolate Mousse

Marisa Landetta's protein-rich chocolate mousse recipe is a decadent treat that's also nutritious. It's a delicious way to satisfy your chocolate cravings while getting a protein boost.

Yields 4 servings

Ingredients:

• 1 package silken tofu (16 oz)


• 2 Medjool dates (pitted)


• 3 tbsp cocoa powder


• 2 scoops chocolate protein powder (optional)


• 1/2 cup dark chocolate chips (no added sugar)


• Optional toppings: hemp seeds, coconut flakes, berries

Instructions:

1. Melt dark chocolate in a microwave-safe bowl, stirring every 10-15 seconds to prevent burning.


2. Add melted chocolate, tofu, dates, and cocoa powder to a high-speed blender.


3. Blend until smooth, scraping down the sides as needed.


4. Pour the mixture into a container and refrigerate for a few hours until set.


5. Top with hemp seeds, coconut flakes, or berries, and enjoy!

3. Avocado Pudding

Sandra Avitia's avocado pudding recipe offers a healthy and protein-rich dessert option to satisfy your sweet cravings on cheat days.

Ingredients:

• 2 ripe avocados, pits removed


• 4 tbsp unsweetened cocoa powder


• 1/2 cup unsweetened vanilla almond milk


• 4 tbsp pure maple syrup


• 1 tsp vanilla extract

Instructions:

1. Combine all ingredients in a blender or food processor and blend until smooth, adding more almond milk if needed.


2. Adjust sweetness and chocolate flavor to taste by adding more cocoa powder or maple syrup.


3. Transfer to an airtight container and refrigerate.

Cheat Meal FAQs

What is the rule for cheat meals?

There are no strict rules for cheat meals, but they should be occasional and balanced with a nutritious diet rich in whole foods and essential nutrients.

How often is it okay to have a cheat meal?

The frequency of cheat meals depends on your individual goals, health status, and overall diet quality. Some people may choose to have one cheat day per week, while others may prefer to incorporate cheat meals over the weekend.

Will I gain weight from a cheat day?

Having a cheat day once a week is unlikely to cause weight gain if you maintain a healthy eating pattern for the rest of the week.

Does a cheat day reset your metabolism?

Some studies suggest that cheat meals or days can temporarily boost metabolism in restrictive eating protocols. However, the long-term effects on metabolism are inconclusive, and it's essential to maintain a balanced approach to cheat meals.