Why “Cheat Meals” Are Hurting Your Mindset Around Food
When it comes to healthy eating and weight loss, the words we use matter—a lot.
Let’s look at two definitions:
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Cheat: to deceive or trick
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Choice: to select something as the best of two or more alternatives
Now ask yourself—which one feels better? Cheat or choice?
The answer seems obvious… until we start talking about food.
“Cheating” on Your Diet Creates Guilt and Shame
In everyday life, cheating is a negative behavior. Whether it’s cheating in a relationship, a sport, or on a test, it implies dishonesty, guilt, and regret. So why do we use that exact word when talking about food?
You’ve probably heard someone say, “I had a cheat meal today,” or “I cheated on my diet.” Maybe you’ve said it yourself. The problem is, calling it “cheating” reinforces the idea that you did something wrong, leading to feelings of guilt, shame, and failure.
And that mindset? It’s not helpful. It can sabotage your long-term relationship with food. Alan Aragon, a leader in the fitness and nutrition field, wrote a book titled “Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance and Health.” His book emphasizes the benefits of allowing some flexibility in one’s diet, which leads to long-term sustainability. Our coaching philosophy is built on the foundation of flexible dieting.
Science validates the benefits of Flexible Dieting. In this study, “Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women,” the findings state that flexible dieting strategies were not highly associated with BMI, eating disorder symptoms, mood disturbances, or concerns with body size. Those who adhered to more rigid or restrictive dieting approaches were less successful.
Reframe It as a Choice, Not a Cheat
Let’s compare two statements:
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“I chose to eat a slice of Key Lime Cheesecake because it’s my favorite dessert.”
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“I cheated on my diet and ate some Key Lime Cheesecake. I was bad. I have no self-control.”
Which one feels more empowering?
Choosing to eat something you enjoy is a mindful, intentional act. It honors your preferences and respects your autonomy. Cheating, on the other hand, sounds like you broke a rule—and that you’re now “bad” for doing it.
But here’s the truth: You’re not good or bad based on what you eat. Food doesn’t have a moral value, and eating something indulgent doesn’t make you a failure.
Mindful Eating Leads to Sustainable Weight Loss
If you’ve ever restricted yourself from eating certain foods, you know what happens next—you crave them even more. That all-or-nothing thinking can lead to overeating, emotional eating, and the dreaded binge-restrict cycle.
Instead, try this: Give yourself permission to enjoy your favorite foods in moderation. Yes, even cheesecake. If you eat nourishing, whole foods 80–90% of the time, there’s still room to include treats and still meet your weight loss goals.
Build a Healthier Relationship with Food
Eating well isn’t about perfection—it’s about consistency, intention, and freedom. Reframing your language from “cheat” to “choice” is a powerful step toward a healthier, more sustainable lifestyle.
If you need another reason to believe that allowing some flexibility and choice on your weight loss journey, here is another evidence-based study that validates the benefits of flexible (choice) dieting instead of rigid or restrictive dieting (“cheat”).
Flexible control is associated with lower Disinhibition, lower BMI, less frequent and less severe binge eating episodes, lower self-reported energy intake, and a higher probability of successful weight reduction during the 1-year weight reduction program.
So go ahead—choose the cheesecake. Savor it. Enjoy it. And know that one slice won’t derail your progress. It may help keep you engaged long enough to reach your goal weight!