Cheat meal or cheat day?

I'm not a fan of cheat days because one can wipe out an entire weeks worth of gains in one day cheating.

Years ago I had a client come to me for weight loss. She was a big weekend partier with lots of alcohol. She wanted to lose weight but also party on the weekends. During my counseling session with her I told her that likely the best case scenario was to hold a steady weight. We would likely mitigate weight gain, but realistically weight loss probably wasn't going to happen. And it didn't.

There are many variables to factor in, so each person's situation will be different. But I'm not a fan of cheats.

Cheating your diet for an entire day is likely the quickest way to deter your progress considering it's one long span of time where your body digests minimal nutrients. If you know your metabolism is capable enough of more than one cheat meal without the worst of consequences, then why not separate out those cheat meals at the beginning and end of the week or even better when you're most limited on time to eat healthy as eating a cheat meal is better than having nothing at all.
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Dieting is not about depriving yourself to the point of overindulgence, rather, it is about maintaining a healthy balance. This means that there is almost no such thing as "cheats" or "rewards". If you treat food as an incentive or a restricted pleasure, it becomes all that much more desirable, fueling an unhealthy relationship with what you eat. Focus on roughly 85-90% of your nutritional intake coming from natural, nutrient-dense options. The other 10-15%, have some fun with it. As long as you learn portion control and moderation, there is no need for a "cheat" anything.

Hello Matthew Feldman,
I call it a treat and suggest they not make a meal of their favorite treat. It also depends on the client and their situation. Some people can handle a treat while others will go overboard.

Thank you,
Natalie ~
Personal Trainer ~ NAPS 2 B Fit...
https://naps2bfit.com

I agree with Nancy. The language we use around diet and exercise influences how we feel about our health habits and contributes to the all or nothing mindset. Using the word "cheat" can lead to feelings of shame and guilt and gives the power to the food not to the individual. Focus on how food makes you feel and you will gravitate towards the things that make you feel energetic and light vs overindulging on a "cheat pizza". Choose to savor a treat slowly and mindfully. No guilt, no shame.

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Why cheat? You should know what is and isn't part of your lifestyle and eating habits. If you don't drink alcohol most days of the month, then it is a rarity that should not affect you to have a few drinks. If you know you are going to drink a few drinks a week. You should plan for it in your eating habits as necessary. Not planning and choosing your actions, is planning for failure. I drink and eat what ever I want to, it is how much I eat or drink that I control. I can eat an entire Costco bag of Fritos watching one football game or a movie. If I do, it is followed by a few days of all fruits and veggies. Or similar very good eating with very small amounts of junk food. If you are drinking more than 2 alcoholic beverages in a day, why? I don't care if you do. But if you are drinking because you enjoy it to the point of more than two drinks a day. You are choosing to drink in excess. And can't expect positive fitness results to come of it.