why diet cheating works

Rethinking Willpower:
Cheating On Your Diet is
Actually Good For You!
by Noah Clyman, LCSW-R

If I had you jot down a list of foods that should be included in a healthy diet, chances are you’d rattle off virtuous options like grilled chicken, broccoli, and brown rice. But what if I told you that eating your favorite treats — like bacon and chocolate chip cookies — will actually help you keep the weight off? 
 
In my experience counseling dieters, if you’re super restrictive with your diet, you are practically guaranteeing a future rebellion. Diets that place a ban on your favorite foods often lead you to feel like you’re suffering. Temptation is going to become strong than your willpower, putting you at risk for a binge. On the other hand, allowing people to indulge in a planned and measured way teaches them that it’s okay to enjoy their favorite foods, which helps them stick to healthy choices over the long haul. For example, you can plan to have one chocolate chip cookie after dinner. Write it on your schedule and treat it like an appointment.
A measured approach means that you can have your cake and eat it, too! Check out some guidelines so you can do it the right way:
 
Four Rules for Smart Splurges:
 

1. Have a game plan: Come up with a rule about how often you can indulge. For example, allow yourself to eat one bowl of ice cream once a week. That way, you’ll feel in control, and when you do have the treat, you won’t feel guilty.

 

1. Be present and in the moment – When you do indulge in a special treat, really savor it. Don’t talk on the phone or watch tv while you’re munching; studies show that people eat more when they’re distracted.

 

1. Be selective: Coco Chanel famously advised that you should remove at least one accessory before leaving the house. Use the same fashion philosophy when planning a cheat meal. If you want a bacon cheeseburger, cheese fries, and a milkshake, skip one or two. For example, do the cheeseburger but have a kid-size order of fries and skip the milkshake. 

 

1. Snap back ASAP: Don’t let your splurge turn into a slippery slope. What you want to avoid is eating one unhealthy thing and then telling yourself, “Oh well, the whole day is ruined so I might as well keep binging and start fresh in the morning.” Post-treat, get right back on the wagon and carry out with your normal healthy eating habits.

 
Want to learn more cognitive & behavioral techniques so you can shed the pounds and keep them off? Check out the book, The Beck Diet Solution, by world-renowned CBT & diet expert Judith Beck, PhD. This book is required reading for all of my clients who want to improve their relationship with food.