Many call it a “Cheat Day”. I prefer to call it a “Treat Day”. No matter what you choose to call it, I believe it’s a good idea to relax from your “diet” at least once a week. Being too strict with your diet will inevitably cause you to give into the cravings and to go on a binge. Food is one of life’s greatest pleasures. Food helps bring family and friends together, creating an enjoyable atmosphere. It’s not realistic to completely deprive yourself of your favourite foods. I absolutely love eating healthy food. However, there are times when I just want a scoop of ice cream. Since I eat healthy meals and snacks 90% of the week, one portion will not derail my hard work.

Benefits of “Treat Meals”

The first, major benefit of indulging on an occasional treat meal is that it will satisfy your psychological and physiological cravings. This makes it easier to stay on track and not fall off the wagon. Going too long without letting yourself have what you want, can lead to an all-out binge. Unfortunately, I have had a few of these “binges” and felt like an umpa lumpa for a couple of days.  

When you increase your calories and add foods that you have been restricting for a long time (fats and carbs), this can actually speed up your metabolism and make you look leaner. Your body goes out of its starvation mode and is primed to start burning some more calories. Another cool aspect of the treat meal is that your muscles will also look “fuller” and more firm due to your glycogen levels rapidly increasing from the carbohydrate intake. I like to eat my ice cream and walk around like I’m Rambo. Alright, before you run into your kitchen and grab your favourite pizza, there are a few rules to follow. I hate rules too, but somebody has to be the bad person here.

“Treat Meal” Rules

• Never pig out (eating until discomfort). Don’t eat this meal like it is your last supper. Control yourself at the table and eat until you are satisfied. Once you are full, stop eating and go about your day.
• Don’t go back for seconds. This goes along with the rule above. Fill up your plate with your favourite foods and proceed to enjoy. Once that plate is gone, your treat meal is done. Don’t go back for seconds.You will be able to have another treat in the future.                                                                
• Try to eat out for your Meal. There are a couple of reasons for this. The first is that it can be more enjoyable to get out of the house and go to your favourite restaurant. The second reason is that you won’t be tempted by food in your home.
• Let’s say you’ve been craving pizza for the past week. You go to the supermarket and buy a pizza to cook. There is still two pieces left after you are finished. You will be much more likely to eat the leftovers during the week if it’s lying around. Out of site, out of mind!
• Write down your cravings during the week. I will often have cravings for chocolate during the week. Instead of caving in, I simply write down what it is I am craving on a piece of paper. When it is time for my treat meal (usually on the weekends) I will eat the craving that I have written down. Problem solved!
• Don’t Feel Guilty. I realise that this might be tough for some people. You have been doing so well on your diet and don’t want to take a step back. Let’s say you eat 5 meals/snacks a day for 7 days a week. That is around 35 meals per week. One or two treat meals a week will not ruin your hard earned efforts. Enjoy your treat meal. It’s a time to reward yourself for your effort in your health quest. Take pleasure in your treat, and continue to eat healthily the rest of the week.

Final Thoughts

Some fitness experts encourage entire cheat days. They virtually promote eating whatever you please for an entire day without any rules. From my own personal experience I have not had much success with this method. I feel awful for the the next 2 to 3 days and it is hard to get back on track after an entire day of indulgence.

Treat meals are a great way to reward yourself for staying on track with your diets. I like to have a set, treat meal on either Saturday or Sunday. This allows me to stay on course for the week because I can eat my favourite meal on the weekend. Enjoy your treat meal without any guilt. After you are done with the meal, get right back on track and continue to live a healthy lifestyle!