The Truth About Cheat Meals | Sam SHoe Fitness

It’s that time of the week when you’ve had 5 days in a row of clean meals and you can’t take it anymore. You need to indulge or you will go crazy.

You start weighing out all of the options: Pizza? Chinese? A pile of Ice Cream? All three?

You know you need something to break up the monotony and you’re excited but you’re afraid of what the downstream effects may be after the cheat meal.

In this article, I’ll do my best to put your mind at ease by giving some advice on how to mentally approach cheat meals so that you can get your fix without all the guilt.

Cheat Meal vs Cheat Day

First off, let’s start with what a cheat meal is.

As a certified personal trainer and nutrition coach, when I use the word “cheat”, I want you to know that I don't believe food needs to be morally categorized as “good” or “bad.” It is just a way to distinguish a specific meal from a regular meal plan. I like to think of a cheat meal as a break in the routine. A craving crusher.

I advise that your regular meal plan consist of foods that you enjoy and can eat consistently so that you are not constantly craving cheat meals. If you are, you likely need to adjust or switch up your regular meals so that they’re more satisfying. Having a satisfying meal plan that you feel comfortable eating most of the time, on most days, will help keep you from binge eating cheat meals regularly.

This may look like having a pizza on Saturday night to watch a football game or a pancake breakfast on a slow morning. The hardest part is keeping it to one meal, especially after having it. Cheat meals can easily turn into overeating and we want it to be something satisfying, not binge producing.

Cheat meals are very different from cheat days.

A cheat day would be eating off the meal plan for an entire day, and likely indulging in a lot of very high palatable and unhealthy foods.

Luckily, I think it has become less popular in the last few years to default to cheat day instead of a cheat meal. I think this is because the public has become more aware of the negative effects of indulging for an entire day.

It’s one thing to have a 1500 calorie cheat meal and another thing to have a 7000 calorie cheat day. That can be a lot to correct, especially if your goal is to lose weight and you need to be in a calorie deficit for the day or week. A whole cheat day could contain the amount of calories that you should be eating in multiple days. If you want to continue your weight loss progress, this will either force you to cut your calories even more in the following days or it could set your progress back.

A entire cheat day can also cause a lot of people to jump off of their meal plan all together. Everything gets easier the more you do it. That principle goes both ways. For many people, treating an entire day as an opportunity to eat without limits can make it harder to return to their normal eating routine the following day.

The good news is, if you eat a cheat meal and then get back to the meal plan, it will be easier to stay on the meal plan and get to your goals. For pre-made nutrition guides, visit the Programs page.

Will a Cheat Meal Ruin Your Progress?

If your trainer or nutrition coach tells you that a cheat meal will ruin your progress, run!

There is nothing wrong with a cheat meal every week or even every few days. In fact, it can really help people crush their cravings and reset.

I like to think of cheat meals as an intense source of energy for a workout the next day. If you consume a very fatty or high carb cheat meal, you have a lot of energy stores ready to be used for killer workouts in the days after the meals.

However, I do not suggest turning a cheat meal into more than that because it can lead to a calorie surplus that is hard to dig out of. If you can keep it to one, even substantial, meal, you should have nothing to worry about when it comes to all the progress you have made.

Progress on the scale and in the gym takes a long time to achieve, and while it’s easier to go backwards than forwards when it comes to fitness progress, one cheat meal will not be able to undo it all or set you back too far.

Consider High Quality Cheat Meals

While a cheat meal is something off of the regular meal plan and commonly thought of as an unhealthy meal, there is no rule that says it has to be!

I advise my clients to eat exactly what they want for their cheat meal but to try their best to include some protein. For more on the benefits on protein at every meal, check on my article, How Much Protein Do You Really Need?

A high quality cheat meal with protein can help to make sure that you are fueling your body properly for recovery from your workouts and staying primed and ready for the following workouts.

Some examples of high quality cheat meals include:

·      Sushi with a protein source

·      A lean burger with vegetables or sweet potato fries

·      A vegetable-and-protein omelet with toast

·      Chicken shawarma with vegetables and rice

·      Thin crust pizza with veggie toppings and a side salad

These high quality cheat meals will keep your blood sugar from spiking and help to prevent digestive issues that commonly come with excessively fatty cheat meals.

The Bottom Line: You Don't Have to Be Perfect to Make Progress

Staying on a scheduled meal plan day after day with no breaks is tough and sometimes unsustainable.

Take some time each week to schedule out one or two cheat meals that will satisfy your reset button so that you are fueled and ready to jump back into your regular workout and eating routine. Those cheat meals will not stop your progress and may even give you the energy to push even harder when the routine starts again.

One meal doesn't determine your progress. Your overall eating pattern does. If your goal is weight loss, you generally need to maintain an overall calorie deficit over time. That doesn't mean every meal has to be low-calorie or perfectly “clean.” It means your overall intake needs to support your goal.

If you are looking for something specific, measurable, and results-driven when it comes to your nutrition, gym routine and fitness goals, I am happy to help. Check out my Free 7-Day Fat Loss Kickstart Guide and take a look at my different coaching options and get in touch!

Frequently Asked Questions About Cheat Meals

What is a cheat meal?

A cheat meal is a meal that falls outside of your usual eating routine or meal plan. It can be an opportunity to enjoy foods you may not normally eat while still returning to your regular eating habits afterward.

Is it better to have a cheat meal or a cheat day?

For most people, a single meal is easier to fit into an overall nutrition plan than an entire day of unrestricted eating. One enjoyable meal can satisfy a craving without turning into an entire day of overeating.

Will a cheat meal ruin my weight-loss progress?

No. One meal does not erase weeks of consistent effort. If your goal is weight loss, your overall calorie intake and eating habits over time matter much more than any single meal.

How often should I have a cheat meal?

There is no single frequency that works for everyone. Some people may enjoy an occasional meal outside their normal routine, while others may prefer to eat more flexibly throughout the week. The important thing is finding an approach that supports your goals and that you can maintain consistently.

What should I eat for a cheat meal?

Eat something you genuinely enjoy. Pizza, sushi, burgers, Mexican food, or your favorite dessert can all fit into an overall healthy eating pattern. You can also include a good source of protein and other nutrient-dense foods if you want to make the meal more balanced.

Should I skip meals before a cheat meal?

Generally, there is no need to starve yourself or dramatically restrict your food intake earlier in the day to “save calories” for a cheat meal. Going into a meal extremely hungry can make it harder to eat comfortably and stop when you're satisfied.

Should I work out extra after a cheat meal?

You don't need to exercise as punishment for eating a meal you enjoy. Continue with your normal training routine and focus on consistency over time. Exercise should be part of your overall fitness plan rather than a way to compensate for individual meals.

Can I eat pizza or dessert and still lose weight?

Yes. Weight loss does not require you to completely eliminate foods you enjoy. What matters is how those foods fit into your overall eating pattern and calorie intake over time.

Are cheat meals necessary for weight loss?

No. A cheat meal is not required for weight loss. Some people find that occasionally including favorite foods makes their nutrition plan easier to maintain, while others prefer a more flexible approach that doesn't separate foods into “cheat” and “non-cheat” categories.

What is the most important thing to remember about cheat meals?

You don't have to eat perfectly to make progress. Focus on building eating and exercise habits that you can consistently maintain. Enjoying an occasional meal you love can be part of that approach.

Sam Shoe is a NASM Certified Personal Trainer and Nutrition Coach who helps busy adults lose weight and build sustainable habits through realistic fitness and nutrition coaching.