Transform 'Cheat Days' into Nourishing 'Treat Meals'

Did you ever stop and think why we call it a “cheat” meal? How about we call it a “treat” meal instead? Because that’s what we’re basically doing, we’re treating ourselves to a meal that we deserve to have after a hard week’s work.  The term “cheat” gives it a negative overtone that makes us feel like we’re doing something bad, which we’re not. Knowing you have a treat meal coming up will make it easier for you to stay on track.

You eat well from Monday to Friday, you restrict yourself from eating any “extra” food, everything is perfect, you got this. You look forward to the weekend, knowing that you will finally have your treat meal, and eat what you’ve been craving most for the longest time! The day has arrived, and all the accumulated anxiety from the restrictions will finally be released. Sweet sweet serenity!

A smarter strategy, with all the benefits of a recharge, would be a refeed, which consists of days where you increase your consumption of calories, to give you just that little boost of energy.

Some general tips:

1. Save the majority of your daily calories for the much anticipated treat meals, so, for example, do that by fasting in the morning.
2. Have fasted training before your treat meal. It frees up room for the calories that will be consumed later. It might be crucial, so you can apply it if needed.
3. Slow down while eating. Take your time and savor every bite!
4. Don’t confuse “treat meals” with binging. You don’t want to have excessive amounts of calories in one day, it could really set you back.
5. Fast and make sure you get back on track the very next day, this is the most important strategy.
6. Be mindful of what you’re eating. Pay attention to your body’s hunger cues and eat when you’re hungry, but stop when you’re full or satisfied.
7. Plan ahead for when you treat yourself, know what you intend to eat.

For Pizza or hamburger:

• Avoid the options that are overloaded with cheese and choose skimmed cheese options instead.
• Order the smallest size and reject anything with the word “double” in it (such as double cheese).
• Ask if they have the option of whole wheat for the bread or the crust (ask for the thinner option as well).
• Choose lean meats or veggies or high protein options for the toppings.
• Try out a vegetarian option.
• Ask for grilled meat instead of fried.
• Choose sugar-free drinks, such as water (best choice!), unsweetened tea, coffee, or diet soda (worst case scenario, ofcourse).
• When you see a little pool of floating oil on top of your cheese, take a napkin and wipe that extra fat off. You’ll save about 50 calories.

For Barbecue:

• Go with lean meat bbq and cut the fat part out.
• Use herb or citrus seasoned vegetables for flavor.
• Steam food in tin foil to get more flavor with less sauce.
• Make your own healthy barbecue sauce.
• Eat meat without the buns, biscuits, or bread.
• Take the skin off the meat you eat, and make sure to trim off the fattier bits.
• Drink a lot of water so you feel fuller.

Benefits of Treat Meals:

There are many benefits to including a treat meal, once a week, in your diet. These benefits range from helping your mindset to helping your metabolism! The benefits of healthy cheating include:

• Less obsessing over favorite foods you aren’t eating.
• Satisfying cravings
• Improving your mindset towards food and enjoying it to stay on track.
• Helping your metabolism keep from plateauing.
• Giving your body more energy to work with if you’re going to work out right before or after.

Keep in mind, perfection is an uncommon road to success; real progress will be seen when you apply consistency towards your goals. Stay on track for most of your days, so that when you do “cheat”, you know you’ve earned it.

For personalized nutritional guidance and to embark on a journey towards a healthier lifestyle, feel free to reach out to our dedicated team of dietitians. Connect with us on WhatsApp and other social media platforms to explore tailored advice, and consider subscribing to our varied meal plans for a comprehensive approach to well-balanced nutrition. Here’s to your health and well-being!