Trust Me: Including "Bad Foods" Can Support Your Goals

I have this shirt that says “It’s my cheat day.”

Exhibit A… these pictures from a while ago:

I wore that shirt the other day, but inside out… because I don’t agree with that message anymore! When I bought that shirt, I thought it was funny, and it certainly can be, but cheat days can be a slippery slope… more on this below! So, yeah, I wore the shirt inside out yesterday. (On the other hand, I do still love and wear those pants regularly! They were $8 at TJ Maxx… a steal!)

Anyway, I have grown to really dislike the use of the word “cheat” or phrase “cheat meal/day” to describe food choices.

In the world of health and wellness, we often find ourselves on a constant quest to strike the perfect balance between enjoying the foods we love and pursuing our fitness and well-being goals. A common approach to achieving these goals is to label certain foods as "bad" or “cheats” and eliminate them from our diets altogether.

When we embark on a restrictive diet that eliminates certain foods or food groups, we often do so with the best intentions. These diets promise rapid results and a path to our desired physique. However, the allure of forbidden foods can have unintended consequences.

Psychologically, when we tell ourselves that we can't have something, our desire for it often grows stronger. This sets the stage for overindulgence when we eventually give in to our cravings. It's the classic "cheat day" scenario, where we consume a week's worth of “bad foods” in a single sitting. This pattern not only undermines our progress but can also lead to guilt and shame.

Beyond the physiological consequences of restrictive diets, there's a mental toll as well. Constantly focusing on what we can't eat can create a sense of deprivation. Our thoughts become consumed by the very foods we've deemed off-limits, making it challenging to adhere to our food plans. We may find ourselves daydreaming about that slice of pizza or that scoop of ice cream, making it difficult to maintain a positive relationship with food. This mindset can turn into a cycle of guilt-ridden consumption followed by renewed restriction, perpetuating an unhealthy relationship with our diets.

We don’t want any of that.

Also, think about this… have you ever cheated at a game or on a test or something like that? Has someone else cheated while interacting with you? How have those experiences made you feel?? My imagination is that they have not left you feeling good, but probably guilty or confused, or questioning certain actions.

So, without really meaning to, when we use “cheat” to describe our food choices, we give ourselves these negative thoughts and feelings about those choices. Then, we operate feeling like we’re bad, or we’re wrong, or we’re incapable of making changes, and this isn’t helpful!

So, I’ve moved to using the word “treat”! I realize that this still distinguishes these foods from all foods, but at least it removes the negative connotation, and hopefully moves you away from negative beliefs about yourself!

This way, when we intentionally include the occasional, managed treats or foods we love into our food plan, we don’t have to feel bad about them or question our goodness, because we understand what we’re doing and how they fit within our plans!

The key to achieving sustainable progress and a healthy mindset is embracing a balanced approach to eating. Instead of demonizing certain foods, we should focus on moderation and portion control. Allowing ourselves to enjoy our favorite treats in moderation can actually prevent the overindulgence that often follows periods of strict avoidance. Moreover, incorporating a variety of foods into our diets ensures that we’re meeting our nutritional needs and enjoying the pleasures of eating.

Ultimately, achieving our health and fitness goals comes down to understanding caloric balance. No food is inherently "bad" when consumed in appropriate portions that align with our daily calorie needs. This means that indulging in a slice of cake or enjoying some pizza doesn't need to derail our progress. By being mindful of portion sizes and finding ways to balance higher-calorie foods with nutrient-dense options, we can satisfy our cravings while staying on track.

Balanced living is about more than just physical health; it encompasses our mental and emotional well-being as well. By shifting our mindset away from deprivation and restriction, we can foster a healthier relationship with food. Including so-called "bad foods" in our diets in a controlled and mindful manner can actually support our goals by preventing overindulgence and reducing feelings of guilt. So, let's ditch the labels and embrace a more balanced approach to eating – one that allows us to savor all the flavors of life while still making progress towards our aspirations.

How does this idea resonate with you? I’d love to hear from you in the comments or send me an email at sara@nutritionforlifeproject.com! Equally, if you would like support in cultivating a healthier relationship with food and reaching your body composition goals, please reach out!

As always, thank you for reading!
Sara