Should you have a Cheat Meal?

The “cheat meal” topic is highly controversial in the health and fitness industry and with all the various advice out there, I am often asked questions such as “Should I have a cheat meal?” “Can I still lose weight?” “How often should I have a cheat meal”

First of all, I like to call it a “treat meal” because it does sound like you would be cheating and indicates it is something naughty – and in a healthy balanced lifestyle, this is not the case.

So what is a “cheat meal?” It is usually an indulgence in a food or drink which you may enjoy once a week. It is not something that is necessary but can be useful when adjusting to a new healthy eating programme.  

I have found that having a cheat meal once a week has helped lots of my clients to progress as they can eat something that will satisfy their cravings without feeling like they will be undoing all of their hard work.

However, this is not a green light to go on a binge! It is a small indulgence and it is all about moderation so do not go overboard. A cheat meal should not turn into a cheat day!

I have seen cheat meals being used as effective tools – especially as clients find it easier to stick to a long term programme by incorporating an occasional treat.

I must highlight that I also believe that cheat meals are not essential for everyone and sometimes I will give my clients a “refeed” day which is where I increase the amount of carbohydrates but not the fats for the day. This boots your leptin levels which often helps to speed the metabolism.

Therefore, you have to find what works for you and I like to work with moderation and flexibility in my programmes.

So to conclude, I recommend a cheat meal and NOT a cheat day and they are usually most effective when you have them every so often whilst still being aware of your goals.