--- title: How Cheat Meals Fit Into Your Nutrition Plan description: Cheat meals may sound like a great to wreck your diet, but they can actually prove to help with weight loss. Learn the facts about this diet strategy. image: https://www.texasfamilyfitness.com/hubfs/cheat%20meals.jpg --- ![Texas Family Fitness Blog](https://www.texasfamilyfitness.com/hs-fs/hubfs/TFF_July_2018/Blog/blog_hero.jpg?width=2000&name=blog_hero.jpg "Texas Family Fitness Blog") [![Logo](https://www.texasfamilyfitness.com/hs-fs/hubfs/TFF_July_2018/Logo/Logo.png?width=221&height=97&name=Logo.png "Logo")](https://www.texasfamilyfitness.com/) - [Locations](https://www.texasfamilyfitness.com/locations) - [Coppell](https://www.texasfamilyfitness.com/locations/coppell) - [Denton](https://www.texasfamilyfitness.com/locations/denton) - [Frisco/Little Elm](https://www.texasfamilyfitness.com/locations/frisco-little-elm) - [Frisco/Mckinney](https://www.texasfamilyfitness.com/locations/frisco-mckinney) - [Garland](https://www.texasfamilyfitness.com/locations/garland) - [Lakewood (Coming Soon)](https://www.texasfamilyfitness.com/locations/lakewood) - [East Plano](https://www.texasfamilyfitness.com/locations/east-plano) - [The Colony](https://www.texasfamilyfitness.com/locations/the-colony) - [Classes](https://www.texasfamilyfitness.com/classes) - [Cardio](https://www.texasfamilyfitness.com/classes/cardio) - [Dance](https://www.texasfamilyfitness.com/classes/dance) - [Pilates/Yoga](https://www.texasfamilyfitness.com/classes/yoga-and-pilates) - [Strength Training](https://www.texasfamilyfitness.com/classes/strength-training) - [Personal Training](https://www.texasfamilyfitness.com/personal-training) - [Private Training](https://www.texasfamilyfitness.com/personal-training/private) - [Ignite](https://www.texasfamilyfitness.com/ignite) - [Services](https://www.texasfamilyfitness.com/services) - [Kids Club](https://www.texasfamilyfitness.com/kids-club) - [Blog](https://www.texasfamilyfitness.com/blog) - [Join Now](https://www.texasfamilyfitness.com/locations) Nutrition # How Cheat Meals Fit Into Your Nutrition Plan Posted on Thursday, October 11, 2018 When you’re trying to lose weight, it seems counterintuitive to eat whatever you want (especially if what you want is a juicy cheeseburger or a slice of rich chocolate cake!) However, [experts say](https://www.thenational.ae/lifestyle/food/experts-weigh-in-on-cheat-meals-and-explain-when-it-s-alright-to-have-a-cheat-day-1.67325) that you should plan cheat meals into your diet. ![cheat meals](https://www.texasfamilyfitness.com/hs-fs/hubfs/cheat%20meals.jpg?width=600&name=cheat%20meals.jpg) That’s right- the pros say satisfying your cravings approximately one meal a week is part of healthy dieting. Cheat meals aren’t just another [diet trend.](https://www.texasfamilyfitness.com/blog/clean-eating-and-other-diet-trends) Here’s how to “cheat” right: ## What a Cheat Meal is All About Depriving yourself of foods you love, especially when you have cravings, is hard. Experts have found that continually denying yourself those foods just makes dieting too tough to stick to. Since healthy weight loss is about making better choices in general and cutting back on excess overall, it’s okay to “cheat” and eat what you want once in a while. [Healthy cheat meals](https://www.healthline.com/nutrition/cheat-meals#definition) are often: - Meals that satisfy a craving you’ve had while dieting - Planned no more than once a week (some people have a “cheat meal” each week) - A regular or small portion size ## ![cheat meals 1](https://www.texasfamilyfitness.com/hs-fs/hubfs/cheat%20meals%201.jpg?width=600&name=cheat%20meals%201.jpg)What It’s Not About Eating a cheat meal isn’t something for the weak, so don’t feel guilty. Experts say satisfying your craving once in a while is better for you, especially since our brain-body connection might obsess over cravings otherwise! Here are other [things you shouldn’t do](https://www.nbcnews.com/better/health/do-s-don-ts-cheat-meals-according-nutrition-experts-ncna786516) when it comes to cheat meals: - Make certain foods out to be “bad,” adding extra emotions and stress to your eating experience - Cheat for one meal multiple days a week (like cheating for dinner every night) - Starve yourself all week except for during your cheat meal - Choose huge portion sizes or start your cheat meal when you’re really hungry ## Benefits of Cheat Meals There are many benefits of cheating on your diet about once a week. These benefits range from helping your mindset to actually helping your metabolism! The [benefits of healthy cheating](https://www.mensjournal.com/food-drink/cheat-meal-strategies-weight-loss-and-muscle-gains/) include: - Less obsessing over favorite foods you aren’t eating - Satisfying cravings you could dwell on and stress about - Improving your thought process about food and enjoying it so you stay on track - Helping your metabolism keep from plateauing - Giving your body more energy to work with if you’re going to work out right before or after ## ![cheat meals 2](https://www.texasfamilyfitness.com/hs-fs/hubfs/cheat%20meals%202.jpg?width=600&name=cheat%20meals%202.jpg)What to Do to Make It Count To ensure your cheat meal helps your diet instead of hurting it, you’ll need to make the meal count. First, be sure your diet allows for cheat meals (hint: [the keto diet](https://www.texasfamilyfitness.com/blog/keto-diet-10-things-to-know) is great, but cheating won’t work!) Here’s how to [maximize the impact](https://www.eatthis.com/10-cheat-meal-strategies-weight-loss/) of your craving-satisfaction: - Plan ahead for when you cheat, knowing what you intend to eat - Plan the meals after you cheat so you have healthier foods to look forward to - Eat healthy food before your cheat meal or drink water so you aren’t as hungry - Earn your burn by working out before or after your cheat meal - Stick to a healthy portion size of the food you choose to indulge in - Savor your cheat meal, don’t get distracted while you eat it - Aim for high-carb and high-protein cheat meals when possible because your body will use those nutrients for good if you work out before or after Be sure to [workout on your cheat meal](https://www.texasfamilyfitness.com/blog/how-exercise-fits-into-weight-loss) so that you stay on track with your nutrition plan and weight loss. Healthy weight loss is dependent on exercise. Sign up for your 30-Day Free Trial. ### Get Your Free 15-Day VIP Pass Related Articles [![Keto diet](https://www.texasfamilyfitness.com/hubfs/Keto%20diet.jpg)](https://www.texasfamilyfitness.com/blog/keto-diet-10-things-to-know) Nutrition / Thursday, August 2, 2018 [10 Things You Didn’t Know About the Keto Diet](https://www.texasfamilyfitness.com/blog/keto-diet-10-things-to-know) When people hear that you can change your metabolism so your body burns fat instead of carbs for fuel, they tend to be skeptical. But that’s exactly... [Read More](https://www.texasfamilyfitness.com/blog/keto-diet-10-things-to-know) [![healthy eating featured-1](https://www.texasfamilyfitness.com/hubfs/healthy%20eating%20featured-1.jpg)](https://www.texasfamilyfitness.com/blog/healthy-eating-during-barbecue-season) Nutrition / Wednesday, June 27, 2018 [Healthy Eating During Barbecue Season](https://www.texasfamilyfitness.com/blog/healthy-eating-during-barbecue-season) Nothing says summer quite like barbeque! Good old Texas barbecue is a staple for spending time with family and friends throughout this season. But... [Read More](https://www.texasfamilyfitness.com/blog/healthy-eating-during-barbecue-season) [![Clean eating featured-1](https://www.texasfamilyfitness.com/hubfs/Clean%20eating%20featured-1.jpg)](https://www.texasfamilyfitness.com/blog/clean-eating-and-other-diet-trends) Nutrition / Wednesday, June 13, 2018 [Do You Know About These Diet Trends?](https://www.texasfamilyfitness.com/blog/clean-eating-and-other-diet-trends) It’s so easy to fall for crash diets and [weight loss trends](http://www.health.com/health/gallery/0,,20653382,00.html#2000-0). Some are just plain silly- remember when McLean burgers were advertised at McDonald’s or... 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