Many follow a diet with weekly cheat meals. Dr. Sudhir Kumar says it's okay for healthy people, but not for those with diabetes, obesity, or heart issues. Cheat meals can cause blood sugar spikes and weight gain. He suggests smarter alternatives for cheat meals. Read on to know about it!
Many people trying to eat healthily often follow a diet for six days and then allow themselves a "cheat meal" on the seventh day. This approach is popular because it feels like a reward after days of strict eating. But is this habit really safe or helpful? CMC Vellore graduate, Dr. Sudhir Kumar, a senior neurologist at Apollo Hospitals, Hyderabad, recently took to X (formerly called Twitter and shared his thoughts on the same and also revealed alternatives to cheat meals.
Dr. Kumar explains that the effects of cheat meals largely depend on your overall health. For individuals in good health, having one cheat meal a week is generally harmless and can actually support diet adherence by easing feelings of restriction. However, he cautions that this should not turn into an entire cheat day or binge, as it could undo the progress made throughout the week.
If you've diabetes, obesity or heart disease, cheat meals can be risky and harmful.
However, cheat meals can create a mental pattern where eating something indulgent feels like a reward, followed by guilt, leading to binge eating, regret, and then overly strict dieting, which may trigger another binge. This ongoing cycle can lead to an unhealthy relationship with food, which might be more harmful in the long run than the cheat meal itself.
However, the major takeaways are that for those in good health, having a cheat meal now and then, in moderation, is generally safe and can be part of a balanced lifestyle. For individuals with conditions like diabetes, obesity, or heart disease, even a single weekly cheat meal may negatively affect their health. A more effective and safer strategy is to opt for small, planned indulgences instead of unrestricted cheat meals.
According to the Cleveland Clinic, whether you support or avoid cheat days, maintaining a healthy relationship with food is essential. Any eating plan that leaves you hungry or feeling deprived won't be sustainable long-term. If you struggle with this, it's important to consult your healthcare provider for guidance.
Changing eating habits is challenging. Some days you may want to "break the rules" and indulge. But by understanding your body and making mindful choices, you can achieve a balanced and healthy diet that lasts.