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Cheat meal or comfort food - which one to choose?
Table of Contents
1. What is a 'cheating' meal?
A 'cheating' meal is a dietary trend that involves temporarily deviating from one's diet by consuming something less healthy, often referred to as unhealthy, fatty, and high-calorie. It is usually a fast-food meal, sweets, or other highly processed dish. It is believed that a 'cheating' meal should provide up to 1000 kcal. However, it is not suitable in the early stages of dieting, as it may not produce the desired results.2. Cheat meal and its advantages
The purpose of a cheat meal is to reduce the feeling of hunger that can come with a poorly balanced diet (S. B. Murray et al. 2018). People who use this type of meal want to reduce the feeling of hunger. However, it should be remembered that a properly composed diet should not cause hunger. Another reason is the desire to maintain established nutritional rules. Eating a favorite dish can also help to return to following the diet with commitment – such a deviation can be motivating. Additionally, a cheat meal aims to improve well-being. However, it is important to remember that eating under the influence of emotions is not the best option. To build a healthy relationship with food, it is worth remembering that occasionally eating something less healthy is not a bad thing.3. Deficiencies of the cheat meal
Research has shown that the application of this dietary trend is associated with the occurrence of eating disorders with episodes of overeating (S. B Murray et al. 2018). Interestingly, it is the most common disorder - it is diagnosed in up to 3.5% of women and 2% of men in the U.S. population. Further analysis shows that people who are obese are more at risk of developing emotional eating disorders than those with normal body weight (K. B. Murray et al., 2018). The feeling of temporary freedom from dietary restrictions can lead to cheat meals turning into cheat days, and then into cheat weeks. This, in turn, can lead to the complete abandonment of the diet and healthy eating habits. Eating a high-calorie meal also increases the risk of laziness. It is worth considering who cheat meal is actually intended for. It can be harmful to use cheat meals as a form of relaxation from the diet. If the diet is demanding and exhausting, it is worth asking whether it may be too restrictive and improperly composed, making it difficult to adhere to the diet.4. What is solace food?
Solace food refers to products or foods that have sentimental or nostalgic significance. They also enhance mood. However, it is emphasized that these types of dishes are usually unhealthy. Solace food literally means 'food that provides solace,' i.e., those that satisfy emotional needs and bring psychological relief. It is also called comfort food or food to feel less lonely. Although it is difficult to definitively determine which types of food can also be included in this group, as it is a matter of very individual preference, depending on the person's preferences and personal experiences. Some people consider solace food to be a food that enhances a person's self-confidence and well-being.5. Consolatory food - its advantages
The aim of consuming consolatory food is to enhance the mood. For a particular individual, it can be a yeast cake that brings back memories of a carefree childhood and a Sunday at Grandma's, for another person, the favorite coffee every morning. There's nothing wrong with that, as long as food doesn't serve to regulate negative emotions. Consolatory food can simply be a pleasant, tasty meal that improves mood. If we take care of what lands on our plate daily, and we maintain proper body weight, then consuming a consolatory meal shouldn't be a cause for concern.6. Perils of Comfort Food
Stress is often accompanied by changes in dietary behavior. In Germany in 2022, studies were conducted which showed that participants in stressful situations most frequently reached for chocolate and coffee (K. Gemesi et al. 2022). Coffee in moderate amounts usually has health benefits, but eating chocolate in small amounts is often difficult, especially under stress conditions. This can in turn contribute to the intake of too many calories and simple carbohydrates, which negatively affects health and achieving a healthy body weight. Scientific research shows that eating under the influence of emotions can lead to eating disorders such as bulimia (K. Czepczor-Bernat, A. Brytek-Matera 2017). Eating comfort food as a way to compensate for emotional tension is therefore not a suitable way to regulate emotions. In studies, an attempt was made to answer the question of whether this dietary trend actually guarantees good psychological well-being (H. S. Wagner et al. 2014). It was found that comfort food improves mood, but does not influence psychological well-being to a greater extent than other meals.7. Is it truly a cheat meal or a comfort food - what to choose?
Many people enjoy going for less nutritious foods that bring in a good mood occasionally. When following a diet, both cheat meals and comfort foods can be a type of so-called.. sinful pleasure, however, comfort food appears to be a safer option since it does not carry as much risk of eating disorders. It is important to remember that in a properly balanced diet, there is also room for those less healthy, high-calorie foods, such as sweets or fast food. There is no need to be afraid of such products - they can be included in the menu and enjoyed. The best solution is to choose an individual path and approach the topic sensibly, so as not to regulate emotional tension through food. Such a way of eating helps in forming healthy habits that will stay with us longer.
