The Dos and Don'ts of Cheat Days: Tips from Nutritionists

It's safe to say that everyone wants to be healthy, but according to data from The World Health Organization, about 2.5 billion adults worldwide were overweight in 2022.

Healthy eating isn't always easy, so you may be having a hard time sticking to a diet. It's important to understand that you don't need to eat healthily 100% of the time.

A lot of people maintain a healthy lifestyle by incorporating cheat days into their diets. When these are balanced properly, you can enjoy the occasional indulgence without having to worry about giving up on your diet.

In this guide, we'll take a look at the following:

• The benefits of cheat days
• The dos and don'ts of cheat days
• Suitable foods for cheat days
• How to recover from cheat days
• How to incorporate cheat days

Read on to find out more about how you can introduce healthy cheat meals that won't ruin your diet.

Why Cheat Days Can Be Beneficial

One of the most noteworthy benefits of cheat days is that they can boost your metabolism. They do this by increasing leptins in your system. Essentially, this tricks your body into thinking food is plentiful so it will burn through fat stores more quickly.

Cheat days can also offer psychological benefits. They give you a mental break from the monotony of healthy food. You'll feel less deprived, making it easier to keep eating healthy food regularly.

By giving yourself a cheat day from time to time, you'll be less likely to end up binge eating. A cheat meal can also act as a motivator to help you stay disciplined and can simply improve your mood. Additionally, you'll start to connect cheat days to healthy eating habits, which will help you sustain this lifestyle in the long term.

The Dos of Cheat Days

It's worth enjoying your cheat days. There are a few things you can do to get the most out of them.

Plan Your Cheat Meals

Planning cheat days will help you stay on track. Many nutritionists recommend the 80/20 rule, by which 80% of what you eat is healthy and 20% offers more flexibility.

Plan things out so you can make sure you have everything you need to make balanced cheat meals. Doing this will also help you track your calories and macros.

Indulgence Intelligently

While cheat meals are there to satisfy cravings, you still want to pay attention to what you're eating. It's best to do this while avoiding overindulgence. The best cheat day foods are ones that you truly enjoy but are still not too unhealthy.

It's worth exploring different options to try to find suitable cheat meals for you. You can find plenty of healthy cheat day ideas online that you can gain inspiration from.

Stay Active

Your diet is just one aspect of a healthy life. Staying active is another crucial element.

Exercise helps you:

• Burn calories
• Build muscle
• Improve overall fitness
• Reduce the risk of major illness

While your diet may change on cheat days, your exercise regime shouldn't. Working out on cheat days helps offset the impact of the extra calories, so you want to be consistent here.

The Don'ts of Cheat Days

Cheat days can be exciting, but they still require discipline. There are some key things that you want to avoid on cheat days.

Avoid Guilt

For a lot of people, it's difficult to not feel guilty on cheat days. The problem is that this can lead to worse eating habits. It's crucial to understand that well-planned cheat days are actually a good thing, so there's no need to feel guilty about them.

Don't Overdo It

Everyone enjoys indulging, but one mistake people often make is taking things too far. If you go overboard, it can set you back, so you need to be careful. Proper planning will help you avoid this as you'll have your cheat meals set out in advance.

Skip the All-or-Nothing Mentality

A healthy lifestyle is all about balance. When people try an all-or-nothing approach, they often fail. It's unsustainable, so it's far better to approach your diet with moderation as it will be far easier to stick to it.

How to Choose the Right Cheat Day Foods

When planning cheat day meals, consider how healthy they actually are. You don't want to be eating a whole large pizza to yourself, for example, as this may be a bit much. In many cases, you can take something that's typically quite bad for you and then make it healthier.

Cheat Meal Ideas

Burgers are great for cheat days. You could try substituting the beef for turkey to get a leaner burger. Opting for a whole grain bun is also a great idea, and don't overdo it on the condiments or cheese.

Pancakes often contain refined grains and a lot of sugar, but you can easily make healthier pancakes at home. Using refined flour (e.g. oat or almond flour) is a good idea. You can also swap out the fake maple syrup (brown corn syrup) and bacon for toppings like fruit or dark chocolate chips.

Everyone loves fries, so you can try switching the regular potatoes out for sweet potatoes. It's a great idea to cook these in an oven or air fryer with a healthier oil rather than using the deep fryer.

Other Tips

One of the most important aspects of cheat days (and healthy eating in general) is portion control. When planning your meals, make sure you know how much you're eating so you don't overindulge.

You should also try to be mindful on cheat days. Make the most of them and enjoy treating yourself so you don't take it for granted.

How to Recover After a Cheat Day

After a cheat day, you want to get right back on track. Focus on your healthy habits and maintain a positive mindset without dwelling on your cheat meal.

Hydrating is always beneficial, so make sure you're drinking enough water. Detoxifying is also a good approach, and there are certain foods that can help with this:

• Fruits like watermelon, pineapples, strawberries, and cantaloupes (high in fiber and water)
• Vegetables like kale, cabbage, and broccoli (rich in antioxidants and cleanse the gastrointestinal tract)
• Brazil nuts (bind heavy metals and promote detoxification processes in the body)

After a cheat day, you want to get back into your regular routine. Maintaining momentum is crucial to sustaining a healthy lifestyle.

Incorporating Cheat Days Into Your Diet Plan

Different people have different needs, so you'll want to plan your cheat days out in a way that suits you. Think about your specific plans and goals to help with this.

Most people suggest having one cheat day a week, but this isn't a strict rule. If you're just getting started and find it more difficult, you might want to have them more frequently (e.g. once every five days).

If you're more disciplined and have more ambitious goals, you could reduce this to once every two weeks, for example. Make sure you consider your current lifestyle and goals, as well as how your body responds. As you get more accustomed to this lifestyle, you may be able to reduce the frequency of your cheat days without struggling.

Achieving Your Goals With Healthy Cheat Meals

Making healthy cheat meals a part of your diet can be a great decision. Stay disciplined and you'll be able to achieve a healthier, happier lifestyle. Find a balance that's right for you so you don't overindulge or struggle to keep up with your plans.

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