3 Reasons You Shouldn’t Use Cheat Meals
Unless you’ve been training under a rock, you’ve undoubtedly heard of the term cheat meal.
The idea behind them is to stick to your diet during the week, then at the weekend (or whenever you choose) indulge in one “cheat meal” to prevent your body entering into ‘starvation mode’ by re-setting your metabolism and give you some mental reprieve.
Maybe you’re using them in your diet right now or maybe you’ve tried using them in the past, but if for any reason, you aren’t familiar with the term cheat meal then let me explain.
For this one meal, you can eat whatever you want (pizza, doughnuts, ice cream, etc..) instead of your usual bland “clean” diet that you eat during the week.
The story goes, that by doing this everything will be glorious and you’ll be “ripped” in no time.
You know how people say, “if it sounds too good to be true then it probably is”?
This is one of those times.
Cheat Meals Are A Bad Idea & I'll Tell You Why
Not only do cheat meals usually lead to overeating, an excessive calorie surplus and the undoing of all your hard work, but ‘starvation mode’ for the average gym goer is a myth. Period.
I’m not saying starvation mode isn’t a real thing, it is.
However, to even be anywhere close to this so-called starvation mode you would have to eat less than the body requires functioning for a prolonged period of time, most likely weeks or months.
Research (1) shows that even after fasting (not eating anything) for 60hrs, resting metabolic rate (RMR) is reduced by only 8%.
Think about that, if after eating nothing for 60hrs your RMR is only decreased by 8% then missing a meal or fasting for a day will not put you anywhere near starvation mode. In fact, research (2, 3) shows that short-term (36-48hrs) fasting can even increase metabolic rate by 3.6% - 10%.
Why Do People Use Cheat Meals?
Good question and the answer in a word is Leptin.
Leptin is a hormone produced by fat cells in your body to control metabolism and hunger. Its role is to regulate energy balance and prevent you from either starving or over-eating. (4)
However, when you eat in a caloric deficit and your body fat levels decrease, your Leptin levels also decrease. This, in turn, reduces your resting metabolic rate and increases your hunger (now you know why you always feel so ravenous when trying to diet down to low body fat levels).
Cheat meals are sold as a great way to;
- Restore Leptin level
- Reduce hunger
- Raise your resting metabolic rate
However, whilst this now makes them seem like a great idea, cheat meals are detrimental to your well-being and not the best way to raise your leptin levels.
Here are 3 reasons why;
They Encourage Binge Eating & Excessive Consumption
There is this phenomenon in the fitness industry that to be successful at dieting you must be miserable, to reach your goals you have to struggle and to lose weight you can’t have a social life.
With this being the norm for you and many others, it’s no surprise that your diet is structured around a restrictive and often bland diet during the week with a weekly cheat meal being the saving grace that’s meant to keep you on track.
The problem is when you get to the weekend your cheat meals quickly turn into all-out binges as you finally relax and let loose on the foods you’ve been craving all week.
This really shouldn’t be too surprising when you consider that research shows (5) that restrained or restricted eaters consumed significantly more than their unrestrained counterparts, whilst also displaying greater craving, liking and desire to eat cued (olfactory and cognitive cues) foods.
This means that when the weekend rolls around and you smell, think of or see adverts displaying the food you’ve been restricting all week you’ll be much more likely to overindulged than someone who eats a balanced diet (including the foods they like).
Is it any wonder then, that in the blink of an eye you find yourself in the routine of being “good” during the week and then throwing caution to the wind at the weekend because you feel like you deserve a treat?
In a flash, you’re staring at an empty pizza box, surrounded by sweets and chocolate wondering how you got there.
Back and forth you go, until ultimately you decide to give up and pack it all in.
They Create & Reinforce The Idea Of Good & Bad Food
Cheat meals contribute to the development of the mentality of “good” and “bad” food. Which often leads to unhealthy, unproductive and downright unnecessary eating habits that send your cravings through the roof.
The fact is, no food should be labelled good or bad.
Yet the view that view that foods like ice cream, pizza, burgers and crisps (to name a few) are bad still persists.
This is because these foods are generally:
- High in fat
- High in sugar
- Low in vitamins and minerals
Of course, not all food is made equal but to demonise foods that don’t have a low-calorie count or high levels of vitamins or minerals was a foolish step by the diet/fitness industries.
This whole concept of “good” or “clean” foods will lead you to a place of restrictive eating, guilty feelings and self-loathing.
Have you ever noticed how when you “cheat” or stray from the diet in any way you are racked with guilt and often end up going all out, only to feel like you should make up for it the next day?
This often results in you doing things like eating very little or fasting for the whole next day.
In reality, if you were to include the foods you love in moderation by using a portion of your daily calorie allowance to account for them you would avoid this whole saga.
No longer would you lose control and eat enough doughnuts to qualify for shares in Krispy Kremes, be entered into their hall of fame and generally feel like shit.
They Are Often High In Fat & Ineffective At Raising Leptin Levels
You might ask yourself why this matters. If all you’re looking for is a bit of mental break from the restriction you put yourself through during the week, why does it matter if what you eat is high fat?
Thankfully, this one is easy to answer and again goes a long way to demonstrate why cheat meals are a bad idea.
- When it comes to raising Leptin levels research shows (6) that carbohydrate overfeeding is superior and that fat overfeeding has no significant effect on Leptin levels at all.
- This same study and another also showed (7) that carbohydrate overfeeding resulted in increased energy expenditure over a 24-hour period whereas fat overfeeding did not.
- Furthermore, another study (8) measured the effects of isoenergetic meals, (either carbohydrate or fat) and fasting on leptin levels in 22 (11 men and 11 women) young, healthy subjects.
In both genders, they found that the leptin response was higher after the carbohydrate meal, compared to both the fat meal and fasting.
Add to this the fact that your body is predisposed to use carbohydrate over fat (when both are present) as its primary energy source, you can see why it’s time to do away with sloppy, uncontrolled cheat meals that lead to binging, overindulgence and weight gain.
Hitting your daily calorie and macronutrients needs are the most important factors when it comes to losing fat or building muscle. If this is made up partially of the sweet treats and other foods you love there is absolutely nothing wrong with this, you just have to account for it.
If you do this when building muscle, you’ll avoid putting on excess weight from your “cheat meals” whilst still enjoying the foods you love and making progress.
This is really the crux of the article, the idea that whatever you decide to do, you should never eat in a restrictive way. There is no need to and it inevitably leads to unhealthy eating habits, negative relationship towards food items and the abandonment of your goals.
There is no reason why you can’t have your cake and eat it too.
The bottom line is dieting shouldn't be a struggle!