How You Really Should Think About Cheat Days.”

How You Really Should Think About Cheat Days.”

There's no satisfaction like a few bites of greasy pizza if you've stuck to your healthy diet for the past month - until those few bites lead to a few slices and that one "bad" meal leads to a whole day of "bad." eat (or, as so many call it, a cheat day). Suddenly, you had an entire weekend full of cheat meals... and possibly some bloating to show for it. Hey, it happens. However, according to a study in the journal Molecular Nutrition and Food Research, just three cheat days per week are enough to impact your gut health as much as a consistent diet of junk food. Meanwhile, another study from the University of Georgia found that 61 percent of people gain weight while on vacation - anywhere between 1 and 7 pounds.

Now let's get something straight: adding a few pounds really isn't that big of a deal. But seeing the number tick up on the scale and just not feeling your best (blame those greasy fries on the beach during OOO) can throw you even further off track, potentially jeopardizing your motivation and overall health. "It's easier to gain weight than to lose weight—and it's certainly a lot more fun to gain weight than to lose weight," says Alexandra Caspero, RD, owner of the weight management and sports nutrition service DelishKnowledge.com.

Even with the willpower of steel, everyone will afford something sooner or later. So how many cheat meals per week are OK? And how do you keep one cheat meal from turning into a whole week of cheat days and then a month? You can do just that by slowing down and following these 10 tips.

1. Stop thinking of it as a “cheat.”

First of all, you might want to call it a cheat day or cheat meal again. "The idea of ​​a 'cheat day' actually does more harm than good. If you dedicate a certain period of time (a day, a week) to 'cheating,' you're more likely to eat just to eat because you feel like it's your only opportunity," says Caspero. (Just take it from Zoe Saldana, who doesn't believe in "cheat days" or diets, for that matter.)

Instead, think of it as conscious pampering, offers Tori Holthaus, RDN, founder of Yes! Nutrition in Ohio. Figure out what's important to you - if brunch is your main meal, then enjoy that. If you love pizza, have a slice and really enjoy it. "There is so much power in enjoying your food without guilt. Ironically, the more guilt we feel about eating decadent food, the more likely we are to overeat," Caspero adds.

2. Don't freak out.

That new pizza place around the block may certainly seem like trouble, but hitting it a few times is really nothing to worry about. And while, yes, the number of calories (as well as the amount of salt and fat) consumed during an average restaurant meal may be higher than that of a DIY dinner, it's still not thousands upon thousands, says Caspero. "Consistency is important - if you eat out a lot more than you used to, you'll probably notice some weight gain. But it won't be after a night or two." And let's be clear: If you maintain an overall healthy lifestyle - staying active, eating a balanced diet, getting plenty of sleep, the list goes on - then a slice or two once or twice a week should be NBD.

Aim to stick to your healthy diet 90 percent of the time. If you eat three meals and a snack every day (plus a workout shake four days a week if you work out, which may not apply to everyone), that means you eat 32 times a week. 29 of these 32 meals and snacks should stick to your healthy eating plan, leaving three to do whatever you want. It sounds simple, but once you start tracking your adherence to your eating plan, you'll be surprised at how easy it is to skip a meal or grab a quick, fancy, high-sugar snack when you're short on time, and next thing you know, you're calling it a cheat day. (Also remember the 80/20 rule for a balanced diet.)

3. Put calories in context.

“For me, the fun and experience of gaining a pound on vacation is worth it, even if it means adding a few more workouts when I get back,” says Caspero. Too rigorous a diet and you'll miss out on local flavor - whether in a new city or the one you live in - so don't beat yourself up about it.

4. Treat yourself.

Or, in the wise words of Donna and Tom from Parks and Rec, “treat yourself!” Eating foods that make you feel best for most of your meals and then splurging on one of them is a great way to control your cravings without feeling like you're missing out. “A balanced breakfast and lunch followed by a more substantial dinner and drinks is not as harmful as a hearty breakfast, lunch, dinner and drinks,” explains Caspero.

Most people don't feel good after eating spoonfuls of Ben & Jerry's on a Friday night after stress. But when you plan ahead and reward yourself with a bowl (not a pint) of creamy cookie dough-filled ice cream for a week of sticking to your diet and exercise plan, it feels different. Plan your treats so that you can actually enjoy them and not eat them one after the other on a so-called cheat day. (By the way, you might also want to try some of the best healthy ice cream brands next time you're cheering for a week of balanced bites.)

5. Avoid throwing in the towel for the day.

“When you go into the traditional cheat day, there’s an all-or-nothing mentality,” Caspero says. (“If I already ordered nachos, what difference does a hot fudge sundae make?!” -healthy food. “Allow yourself to eat what you really want in that moment, and then continue with your normal, healthier eating pattern,” she says.

Surprisingly, knowing that you can "cheat" at any time usually reduces the cravings that food has over you, so throwing out those restrictions actually helps you need fewer restrictions. And remember that cravings can go either way: "I often find that it's easier to make healthy food choices once, just like with indulgence," adds Holthaus. (Related: Why You Should Give Up Restrictive Diets Once and for All)

6. Stick to the same dishes.

It's not just about weight gain or the psychological spiral of eating unhealthy foods. Junk food can affect your gut health, which can affect how well you process food and how your body gains weight (not to mention how it can absorb nutrients, too). Research shows that consistency in your diet helps support a healthy gut microbiome, so a cheat day-inspired meal can actually help ease the turmoil it causes in your gastrointestinal tract, says Holthaus.

And rather than intentionally restricting and then only eating something outright unhealthy once or twice a week, it's better to incorporate healthy treats on a regular basis so you're never desperate for the flavors you're craving. For example, "Instead of treating yourself to a large brownie as a cheat meal, it's better to add a tablespoon of dark chocolate chips or cacao nibs as part of your regular meals for better gut health and craving relief," she adds. (Wait, should you actually be following a gut-healthy diet instead of a cheat day diet?)

7. Rethink why you should eat healthy.

"Instead of feeling like you have to punish yourself with eating healthy after a cheat meal, I like to bring it back to what makes me feel good," says Caspero. "I don't have the same energy after eating a big stack of pancakes as I do after a green smoothie or yogurt and a bowl of fruit - so that feeling alone motivates me." After you've enjoyed a cheat day-like meal, think about what foods make you feel your best and eat that next. "Returning to the foods that make you feel good will help curb any residual binge or cheat day effects," she adds.

8. Treat yourself to healthy foods.

"Unfortunately, after a cheat meal, you can't undo anything. But you can take a positive, healthy step into the future by focusing on foods that you know are healthy," says Holthaus. Choose foods that can help your body reset. Broccoli, for example, is rich in glucoraphanin, which fuels the body's detoxification pathways for up to 72 hours, she explains. Water- and potassium-rich foods (e.g., dark leafy greens, avocados, and bananas) can help balance sodium levels in the body and reduce bloating, while probiotic-rich foods (e.g., yogurt, kefir, and kimchi) can help offset potential damage to your digestive system. “Bottom line: Don’t stress and just get back on track,” she says. (Try This: What to Eat the Day After Indulging)

9. Go to the gym.

This cycle of bad desires is difficult to break. Returning to a healthy diet can help, but so can increasing your heart rate. "Exercise is a powerful tool for more than just burning calories. Psychologically, you not only feel better, but you actually start to crave healthier foods when you're active," says Caspero—and the same goes for when you're away. The University of Georgia study mentioned above also found that one of the reasons the post-vacation pounds stuck was the fact that most people exercised less after returning home. Keep up your workout routine while you're OOO so you don't fall off the motivation train when you get back to real life. "Everything counts when it comes to continuing an exercise pattern on vacation—hiking, snorkeling, paddling, just walking around—making it fun," she adds. (And while you shouldn't worry too much about so-called cheat days while on vacation, these creative beach workouts can help you feel better with all those delicious bites and drinks.) Choosing physical activities and workouts that you enjoy and look forward to—as opposed to seeing them as punishment—will also make it easier to keep moving when you return home.

10. Replace the scale.

Again for the people back there: Don't beat yourself up (!!) because you ate "poorly" for a week or gained a few kilos after a short vacation. Sure, you probably don't want to embark on a veritable cheat day diet consisting entirely of fatty foods, sugar, and other unhealthy foods that could put your body in distress. But life happens (and let's face it, relaxing on vacation often means having an extra margarita or three), and you don't necessarily need a scale to remind you of your latest indulgences. Instead, pay attention to other signs of how you're feeling, such as: B. how your jeans fit or how your workout feels.