Diets aimed at losing weight or improving body composition are often strict and repetitive, which can lead to frustration and irresistible desires to break away from healthy eating. The cheat meal , also known as a “cheat meal” or “pleasure meal,” offers a solution to reconcile the demands of a diet with the satisfaction of the taste buds. But does this practice have beneficial effects on our bodies, or is it simply a method that endorses bad eating habits?
What is a cheat meal?
The term cheat meal comes from English and literally means “ cheat meal ”. It is a planned meal that takes a break from the strict rules of a diet. These meals allow individuals to enjoy the little taste pleasures of life without feeling guilty, while maintaining a regular rhythm in their nutritional program.
The goal of the cheat meal
It is essential to understand that the cheat meal is not intended to destroy all the efforts made when following a diet. On the contrary, it should be considered as a way to temporarily alleviate psychological and dietary constraints, thus promoting better long-term adherence to a balanced diet. In other words, the idea behind this practice is to create a taste break, allowing you to temporarily break away from the constraints linked to a strict diet without significantly affecting the results obtained in achieving your objectives, as long as the planned pace is respected.
Better understanding leptin
Leptin levels , a hormone responsible for feelings of fullness, can play a significant role in the success or failure of a diet. When the body is lacking in calories or essential macronutrients, leptin production decreases and feelings of hunger increase. A well-managed cheat meal can therefore help to temporarily increase levels of this hormone and thus reduce hunger while following the diet.
The different approaches to cheat meals:
- The planned cheat meal: setting a specific day for your cheat meal will give you a time frame and help you better manage your cravings during your diet.
- The unexpected cheat meal: some people prefer to allow themselves a treat meal on special occasions (family meals, birthday parties, outings with friends) rather than setting a regular date for their cheat meal.
- The “responsible” cheat meal: opting for lower-calorie or processed foods and cooking your own cheat meal can help you combine taste pleasure with a balanced diet.
The potential benefits of the cheat meal
Although it may seem paradoxical to some, there are several arguments that support the idea that eating a cheat meal can be beneficial as part of a weight loss or body composition improvement program, particularly for morale.
Preventing food cravings
Constantly depriving yourself of your favorite foods while dieting can lead to low motivation and uncontrolled cravings. Cheat meals are a way to keep up with cravings without ruining past efforts.
Maintaining motivation over the long term
A diet that is too restrictive over a long period of time is difficult to maintain over time. This often leads to recurring failures and the resumption of bad eating habits. An occasional planned cheat meal helps to create a balance between necessary restrictions and guilty pleasures, making it easier to stick to the diet in the long term.
Positive stress management
Dieting and controlling your food intake can be stressful. Allowing yourself a one-off cheat meal allows your mind to release the pressure and fully enjoy a moment of guilt-free indulgence. This helps maintain a strong mind.
Stimulation of metabolism
Some suggest that the occasional increase in calorie intake could cause a slight boost in thermogenesis, thereby promoting the expenditure of stored energy and possibly weight loss.
The potential downsides of the cheat meal
However, one must also consider the negative aspects associated with introducing a cheat meal into one's diet.
Risk of exaggeration and overconsumption
One of the dangers of cheat meals is the temptation to take the idea of "cheating" too far. Some people may overindulge and consume too much fat, carbohydrate, and poor-quality nutrients at one time. Portions must therefore be carefully determined to limit slippage.
Possibility to compensate more than necessary
Over-relying on the cheat meal as a means to temporarily detach oneself from the constraints of the diet can lead to reinforcing absolutely all forbidden pleasures. It is important to maintain a moderate approach so as not to disrupt the efforts made during a balanced diet.
Harmful psychological impact on some individuals
It is also possible that some people perceive the cheat meal as an excuse to forget their dietary discipline. This misperception can lead to feelings of guilt and failure, or even lead to abandoning the diet.
Impact on health
Foods often consumed during cheat meals (fatty, sugary, salty) can have negative impacts on health such as increased cholesterol or insulin resistance.
Disruption of nutritional balance
Eating cheat meals too frequently can cause nutritional imbalances that lead to a slowed metabolism and weight gain.
Precautions to take
To eat and enjoy yourself without feeling guilty, you must:
- Determine your limits: Some people are more likely to lose control during a cheat meal and therefore need to define in advance the portions and foods they will consume.
- Favor a balanced approach: If you opt for a cheat meal, be careful not to completely neglect nutritional intake. For example, favor lean sources of protein and accompany your meal with a variety of vegetables.
- Avoid extremes: Keep in mind that the cheat meal is designed to be an occasional interlude in your diet and should not systematically turn into a food orgy.
- It's better to opt for a full free meal rather than a whole day dedicated to guilty pleasures. This will avoid disrupting too much the progress made in our bodies during the rest of the week.
- Carefully plan when the cheat meal will take place , depending on the duration and nature of the diet being followed, as well as the specific needs of each individual. A cheat meal can be breakfast, lunch or dinner.
Cheat meal: In summary
In short, the cheat meal divides opinions as to its real interest in terms of weight loss or balanced diet. The arguments put forward by its followers are far from unfounded and it seems clear that this approach can help some people to better live their diet and persevere in the long term. However, the cheat meal is not suitable for all profiles and it is advisable to carefully assess your own needs and objectives before integrating it into your dietary strategy.
