In the past I’d be super “strict” with my eating M-F and let myself eat whatever I want Saturday..and sometimes Sunday. I’d eat out every meal of my cheat/treat day means, “treat yo’ self”! I hardly made any progress this way and it really messed up my relationship with food. I felt like I had to deprive myself 80% of the time.
Now, I enjoy the food I eat all week long. I’m not over here eating salads and chicken breast with broccoli. I spend time making healthier versions of food I love and eating out 2-3 meals a week. Sometimes those “treat meals” are still healthy-ish choices, sometimes they aren’t. I’m okay with both because being able to eat without guilt is also an important part of developing a healthy relationship with food.
My previous “treat days” would results in a surplus of calories that would undo my Monday to Friday calorie deficit. Basically, if I ate 1800 calories a day (a calorie deficit of 200 cals per day) to create a calorie deficit of 1000 calories after five day, I undid my 5 deficit with just one treat DAY.
This is why including foods and treats you enjoy daily generally leads to greater success rates. While most of your foods should be whole foods that are minimally processed, there is still room to indulge within reason.
At the end of the day most people are just looking for a way to eat and treat themselves that supports their health, goals and doesn’t undo all their hard work.
My cheat/treat days in the past:
- Breakfast with bread, eggs, assortments of cheese, jams + something sweet
- medium pizza all to myself
- 1-2 sushi rolls and fresh sashimi on rice
- ice cream
My Treat days now:
- Protein pancakes topped with coconut whipped cream and berries..because protein is the hardest macro for me to hit eating out
- Burrito bowl with ground chicken, brown rice, greens, corn, avocado, tomatoes, bell peppers and jalapenos
- Eating out: Salad with smoked salmon, olive oil, lemon and balsamic vinegar
- Burger and half the fries. I normally remove the top bun also..but that’s just so I can actually finish my food.
Subscribe HERE to get recipes, weight loss, fitness and meal prep tips!