Diets aimed at losing weight or improving body composition are often strict and repetitive, which can lead to frustration and irresistible cravings to break away from healthy eating. The cheat meal, also known as a "cheat meal" or "pleasure meal", offers a solution for reconciling the demands of a diet with the satisfaction of the taste buds. But does this practice have any 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 the English language and literally means "cheating meal". cheat meal". A cheat meal is a planned meal that takes a break from the strict rules of dieting. Cheat meals enable people to enjoy life's little gustatory pleasures without feeling guilty, while maintaining a regular rhythm in their nutritional program.
The purpose of the cheat meal
It's essential to understand that cheat meals are not intended to wipe out all the efforts made when following a diet. On the contrary, it should be seen as a means of temporarily alleviating 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 gustatory parenthesis, enabling a momentary break with the constraints associated with a strict diet without significantly affecting the results obtained in achieving objectives, provided the planned pace is respected.
Understanding leptin
The level of leptin, a hormone responsible for the sensation of satiety, can play an important role in the success or failure of a diet. When the body lacks calories or essential macronutrients, leptin production decreases and the sensation of hunger increases. A well-managed cheat meal can therefore help to temporarily increase levels of this hormone, and thus alleviate hunger while following the diet.
Different approaches to cheat meals :
- The planned cheat meal: setting a specific day for your cheat meal will give you a time reference and help you better manage your cravings during your diet.
- The unplanned cheat meal: some people prefer to indulge in a meal on special occasions (family meal, birthday party, outing 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 reconcile taste pleasure with a balanced diet.
The potential benefits of cheat meals
While it may seem paradoxical to some, there are several arguments to support the idea that consuming a cheat meal can be beneficial as part of a weight loss or body composition improvement program, not least for morale.
Preventing cravings
Constantly depriving yourself of your favorite foods while dieting can lead to low motivation and the onset of uncontrolled cravings. The cheat meal makes it possible to resist irresistible cravings without ruining past efforts.
Maintaining motivation over the long term
A diet that is too restrictive over a long period is difficult to maintain over time. This often leads to recurrent failures and the resumption of bad eating habits. An occasional cheat meal creates a balance between necessary restrictions and guilty pleasures, making it easier to stick to the diet over the long term.
Positive stress management
Going on a diet and keeping a tight rein on your food intake can be a source of stress. By indulging in a cheat meal once in a while, we allow our mind to release the pressure and enjoy a guilt-free tasting moment to the full. This helps maintain a mental state of steel.
Stimulating metabolism
Some suggest that a one-off increase in calorie intake could trigger a slight boost in thermogenesis, thereby promoting the expenditure of stored energy and possibly weight loss.
Potential disadvantages of cheat meals
However, you should also consider the negative aspects associated with introducing a cheat meal into your diet.
Risk of exaggeration and overconsumption
One of the dangers of cheat meals lies in the temptation to take the idea of "cheating" too far. Some people risk going overboard and consuming excessive amounts of fat, carbohydrates and poor-quality nutrients all at once. Portion sizes must therefore be carefully determined to limit slippage.
Possibility of compensating more than necessary
Relying too much on cheat meals as a means of temporarily breaking away from the constraints of dieting can lead to reinforcing absolutely all forbidden pleasures. It's important to maintain a moderate approach so as not to disrupt the efforts of a balanced diet.
Negative psychological impact on certain individuals
It's also possible that some people perceive the cheat meal as a justification for forgetting their dietary discipline. This misperception can lead to feelings of guilt and failure, and even to the abandonment of the diet.
Impact on health
The foods often consumed during cheat meals (fatty, sweet, salty) can have negative impacts on health, such as increased cholesterol or insulin resistance.
Disturbance of dietary balance
Indulging too frequently in a cheat meal can lead to nutritional imbalance, slowing metabolism and weight gain.
Precautions to take
To eat and enjoy yourself without feeling guilty, you need to :
- 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.
- Favoring a balanced approach: if you opt for a cheat meal, make sure you don't totally neglect nutritional intake. For example, opt for lean protein sources and accompany your meal with a variety of vegetables.
- Avoid extremes: bear in mind that a 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 complete free meal rather than a whole day dedicated to guilty pleasures. This will avoid disrupting the progress made in our bodies during the rest of the week.
- Plan carefully 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: summary
In short, the cheat meal divides opinion as to its real value in terms of weight loss or dietary balance. The arguments put forward by its proponents are far from unfounded, and it seems clear that this approach can help some people to cope better with their diet and persevere in the long term. However, cheat meals are not suitable for everyone, and you need to assess your own needs and objectives before incorporating them into your diet strategy.
