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In the old days, parents probably had their children take actual IQ tests, but nowadays, a simple text message is used to test their intelligence. Cell Phones, Funny, Weird .You can leave a response. Enter your email address to subscribe to this blog and receive notifications of new posts by email. One of the most common questions I’m asked about my approach to nutrition is whether I recommend having one cheat meal per week, or a handful of treats scattered throughout the week.
First of all, I should clarify that I don’t really like the term “cheat meal” as it implies that you are doing something wrong; however, for the purpose of this post, I will refer to it in this way as most people will know what I’m talking about.
For beginners who are just taking their first steps towards getting healthy, I typically recommend limiting their cheats to just one per week. Beginners also tend to have an all-or-nothing mindset, which thrives on perfect adherence to a plan throughout the week. I often give my clients the option to have a cheat meal once per week, but they are welcome to skip it. A true IIFYMer will spend quite a bit of time counting macros and seeing what they have leftover at the end of the day.
There is no reason why you can’t make changes to your body while still eating some of your favourite foods. When I started eating more calories overall, I found it very difficult to get all of those calories from “clean” sources, so I started introducing more foods into my daily diet I would have previously turned my nose up at. Up until a week ago, I was having 2-3 burgers and 3-4 desserts a week, combined with daily dark chocolate and at least one meal involving pasta and bread each week.
I don’t count my macros, therefore I don’t follow IIFYM (unless we’re talking about my favourite hashtag – #ifitfitsyourmouth). Exactly – the difference is now that I can eat a small amount of a cheat meal and be satisfied, rather than eating until I feel sick. But what is interesting is that all the foods I used to think were SO good from my youth (fast food burgers, grocery store doughnuts, packs of chips) just don’t seem so tempting any more. My cheats used to be all about doritos, alcohol and cheap ice cream but now they are good-quality burgers, creamy pasta and homemade baked goods – when you give yourself quality food the majority of the time, even your body’s cravings for junk become a little different!
There’s no way I could do an entire cheat day without feeling like crap and looking like crap. Ask me a few years back and I was totally on the 1 cheat meal a week approach when I was losing weight- and it was effective (I would always pick a buffet) lol- but then as I’ve ascertained more knowledge and experience, i guess I know what works for me personally (in terms of feeling like crap a whole 2 days after) vs temporary food coma and then moving on.

Ha, I know a bodybuilder who does a buffet every week – he easily eats 10,000 calories in one sitting and often makes himself physically ill.
A cheat meal usually refers to anything outside of this – favourites including pizza, burgers, ice cream and fries. If someone is trying to make a lifestyle change, allowing “treats” into their daily plan usually makes it harder for them to adhere to having just one – generally, people will assume that if having one chocolate biscuit per day is allowed, then why not two, three or four? They are much more likely to respond positively to a single cheat meal as a reward for their good behaviour throughout the week.
For anyone who has a restrictive past or any kind of adrenal problem, trying to scatter treats throughout the week creates a nightmare insulin response. I am in favour of them as they provide a mental break from dieting and help to maintain motivation (how depressing is it to think that many of your favourite foods will be off-limits for the entire 8-12 week+ duration of a diet?). If you are dieting in the correct way (slow and steady with a relatively high number of calories and adequate carbs and fat), you shouldn’t really be craving junky types of foods anyway.
You are given a certain target of macronutrients each day to hit, and provided you can work your “treat” into those numbers, you can eat it to your heart’s content. This is the downfall of the diet for me – I don’t like the idea of “saving up” macros so you can have a blow-out at the end of the day.
For example, I might give them the option of oats, sweet potato, bread or a bagel for breakfast (the latter two are not necessarily unhealthy foods, but foods that have recently been condemned by the clean eating community).
Obviously, you will have to make some kind of change, because you will never see results by continuing to do what you are already doing. I was 100 per cent on point with my diet all week, and then had a massive blow-out meal on the weekends which sometimes spilled into multiple meals. I absolutely hated my weekday diet and kept a running list of all the foods I was going to devour on Saturday night.
I have already lost almost two kilograms, but I still eat something most people would consider “junk” each day. I am still eating bacon, sausages, cheese, tortillas and curries, but the majority of my meals are quite plain so I can shed weight. I have a rough idea of how many calories I should be hitting, but my individual macros change day-to-day.
I do not have any foods that are off-limits, and I know when it is a good time to indulge and when I shouldn’t. Now I’m happy to go with the flow and have a cheat when the opportunity arises without feeling guilty.

I would spend all week writing down all the foods I wanted to eat, and then I would eat them even if I didn’t really feel like them anymore. My sis on the other hand has had a lot of success with a cheat meal once a week – each to their own right?
I never give cheats a second thought now, whereas I used to think about them all week long! These kinds of people often have problems digesting simple carbs, which in turn means bloating, sluggishness and weight gain from something as simple as a bowl of ice cream.
Most non-IIFYMers assume that they can therefore eat junk all day long, but it’s really difficult to meet high protein counts in particular if you do so. This approach is best for someone that has full control over their emotions when it comes to food. Having such a huge cheat meal every week completely undid all my hard work during the week – if I was only in a 500 calorie deficit each day, I could easily eat all of those calories back in a single meal of pizza, a few drinks and ice cream. I can still lose weight while eating treats daily, as my calories are lower overall and I am not eating as many treats as before. Then (as strange as it may sound) I can mentally prepare myself for the indulgence and not feel as guilty about it. I find this works for me because of what you mentioned above — saving up for ONE cheat meal means that I would fixate on that cheat meal and eat way more than I should.
Many can’t wrap their heads around the idea that they can get leaner while eating so-called dirty foods every day. Therefore, I typically recommend anyone with a compromised insulin response to stick to just one cheat meal per week.
If you’re the type of person that can’t eat one oreo without devouring the whole packet, then this method of eating isn’t for you. I generally ask what someone’s favourite foods are, and then do my best to work them into the plan – within reason. I am still eating dark chocolate every day, but I’m not eating any desserts out, and limited bread, pasta or oats (as I have no portion control around these foods!).

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