Cheat Meals
Cheat meals, cheat days and just the word “cheat” in general when referring to food, needs to GO AWAY!
First of all, multiple studies have shown that engagement in cheat meals or cheat days is associated with disordered eating behaviors like binge-eating disorder.
Second, the concept of a “cheat” further promotes the idea that some foods are “good” and some foods are “bad” which is NOT the case. This way of thinking is dangerous for many reasons…
We should never feel guilty about eating. We should never feel guilty about eating something delicious. We should not deprive ourselves of something we enjoy because that will make us miserable and more likely to binge eat the thing we deprived ourselves of…
How do we change this pattern?
My number one piece of advice when it comes to eating: DO NOT CUT ANYTHING OUT OF YOUR DIET! ESPECIALLY things you enjoy. (Obviously, not referring to real medical issues with food here)
Second piece of advice: remove labels like “good”, “bad”, “unhealthy”, “cheat”… there is no such thing as a good or bad food! The amount of a certain food can cause negative consequences (ig: sugar) but the food itself is not the issue!
When we have freedom to eat all the foods we enjoy whenever we want to enjoy them, the novelty wears off and we gain greater control over the amount we eat.
It also reduces anxiety and stress around eating.
This will not be easy… it is HARD to reframe the mind, but you are worth it!
Be patient, give yourself time and as always, reach out if you need more help!
References:
Ganson, K. T., Cunningham, M. L., Pila, E., Rodgers, R. F., Murray, S. B., & Nagata, J. M. (2022). Characterizing cheat meals among a national sample of Canadian adolescents and young adults. Journal of eating disorders, 10(1), 113. https://doi-org.libproxy.txstate.edu/10.1186/s40337-022-00642-6
Murray, S. B., Pila, E., Mond, J. M., Mitchison, D., Blashill, A. J., Sabiston, C. M. & Griffiths, S. (2018). Cheat meals: a benign or ominous variant of binge eating behavior?, Science Direct, 130, 274-278. 10.1016
