Maintaining a healthy weight is challenging, especially Fridays, Saturdays, Sundays, and extended weekends, increasing the risk of binge eating and weight gain. This is where healthy cheat meals and snacks come into play to help individuals stick to their diet while enjoying healthy junk food. Plus, finding the proper high-calorie carb-packed meal can help optimize the body’s hormones to prevent adverse effects on metabolism and hunger.

Cheat Meals

One way to look at a diet and still have the flexibility for sweet or savory foods is to set up the flexibility. To maintain health,  practice portion control and eat healthy foods 80% of the time, allowing a 20% margin for the junk foods. To improve health, eat healthy foods 90% of the time, and allow a 10% margin until a health goal is reached.

Cheeseburger without the Buns and Sweet Potato Fries

• Try lean meat and replace the regular fries with sweet potato fries.
• It is high in carbohydrates and calories but still contains plenty of nutrients.
• Add a little salad, and there is a balanced meal that is the perfect fuel for working out.

Loaded Nachos

• High in calories and carbs.
• They can be made healthy with lean ground beef, beans, peppers, cheese, avocado, tomatoes, and jalapeños for a meal that incorporates quality protein and healthy fats.
• It can be made vegetarian by removing the meat and adding more beans and vegetables.

Fish Tacos

• Fish tacos are ideal for getting Omega-3s, lean protein, and vitamin D.
• Easy to put together and can be combined with radishes, cucumbers, red onion, fennel, olives, and lemon juice for added flavor and health benefits.
• By grilling, the calories will also be cut.

Pancakes

• Try to always have ingredients on hand to make some pancakes.
• Bananas, blueberries, strawberries, chocolate chips, peanut butter, and cinnamon apple sauce can be added.

Dark Chocolate

• Dark chocolate can be a healthy snack.
• Dark chocolate contains monounsaturated fats that can help improve cholesterol, blood sugar, and insulin levels.
• Dark chocolate also supplies vitamins, minerals, and antioxidants for heart and brain health.

Dietician Nutritionist

These are a few examples; the objective is to get individuals to learn to create their healthy cheat meals A diet or adjusting for a more nutritional food plan should always start with a nutritionist, dietician, or health care provider. They can help develop a customized plan that fits an individual’s specific needs. It is about finding the balance and creating a positive relationship with food.

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References

Coelho de Vale R, et al. (2016). The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations.
doi.org/10.1016/j.jcps.2015.05.001

Kuijer RG, et al. (2014). Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes, perceived behavioral control, intentions, and weight loss. DOI:
10.1016/j.appet.2013.11.013

Murray SB, et al. (2018). Cheat meals: A benign or ominous variant of binge eating behavior? DOI:
10.1016/j.appet.2018.08.026

Warren JM, et al. (2017). A structured literature review on the role of mindfulness, mindful eating, and intuitive eating in changing eating behaviors: Effectiveness and associated potential mechanisms. DOI:
10.1017/S0954422417000154