Crafty Meal – 5 Myths
Julia Wójcik
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Julia Wójcik | min read 5 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
Perpetual dietary restrictions, whether for days or weeks, can have a detrimental effect on mental health. Continual refusal of pleasure or exhausting workouts make the pursuit of an ideal physique a torment. Furthermore, social life can suffer (going out for coffee, visiting a bar, or a romantic dinner). So how does one maintain a diet and still allow oneself pleasure? The answer to this question for many people is a cunning meal. But does it truly work?
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What is 'cheating food'?
Cheating food is a term that refers to a dish that is high in calories and volume. For some people starting a diet, cheating food is a necessary component in their plan. It is also known as a flavorful or carb-rich dish. There are many pictures on the internet and social media platforms showcasing appetizing dishes labeled as 'cheating food'. A study from 2017 found that more than 60% of Instagram users who admitted to including such dishes in their diet had well-developed muscles (E. Pila et al. 2017). One could infer from this that cheating food may have a positive impact on athletic performance, however, it is important to note that not everyone who uses it achieves such results.
Exceptional meal – the advantages
Proponents stress a brief respite from constraints and the enjoyment of eating as the principal benefits of this meal. A meal furnishing a greater caloric value may contribute to the release of leptin, the hormone responsible for a sensation of satiety (P. Gogga et al. 2011). This signifies that an individual on a restrictive diet might experience a certain type of relief after consuming a high-calorie meal. Psychological support from loved ones is extremely important during the weight loss phase, hence a shared excursion for pizza or ice cream could yield very positive outcomes. Including a cheat meal in the meal plan could provide additional motivation. For some, the assurance that they can partake in a burger in a few days can serve as motivation to adhere to their diet and perform physical exercises.
The deficiencies of cheat meals
Few people discuss how we feel after consuming a large amount of unhealthy fats and simple carbohydrates. A sudden intake of a large number of calories constitutes a tremendous stress for the body. There is an overload of the digestive system. Apart from bloating, nausea, or vomiting, some individuals may also experience mental discomfort. Additionally, introducing cheat meals into the diet can lead to the development of unhealthy eating habits, such as uncontrolled overeating. Unfortunately, cheat meals rarely consist of healthy and unprocessed food products. Often, it is believed that a true cheat meal should be a fast food dish, rich in fats and carbohydrates. This type of meal, consumed regularly, can increase the risk of developing cancer, obesity, or type 2 diabetes (Hall et al., 2019; Czekajło & Regulska-Iłów, 2017).
One can partake in what one yearns for and in the quantity one yearns for
A misleading meal has no set number of calories, weight, or volume. For one person, the feast will be a scoop of ice cream with their longed-for flavor, and for the other, a large pizza. For the body, digesting a high-calorie meal poses a significant challenge. Therefore, it is worth considering what a cheat meal should consist of so that it does not cause, for example, stomach problems. An excess of food can lead to abdominal pain, bloating, nausea, or diarrhea.
Positive impact of cheat meals on mental health
Regrettably, allowing oneself to indulge in a single unhealthy meal often results in the so-called pal licho effect. This can be interpreted as a rebellion against imposed rules (in this case, dietary restrictions). This leads to a loss of self-control and consumption of large quantities of food, which can result in consuming significantly more than originally intended. It is worth considering whether this might lead to the opposite effect. Consuming a very large meal can contribute to nullifying the effects of exercise and diet and lead to a feeling of discomfort (mental and physical), triggering a sense of guilt, etc.
Nutrition plan that only includes unhealthy food
A very significant error is commencing any nutrition plan with the belief that it should incorporate unhealthy food. Everyone should tailor their nutrition plan to their preferences and permanently introduce healthy eating habits. The nutrition plan should become a way of life, not an adventure. If consuming meals is going to bring delight, if they're scrumptious and healthy, there's no necessity to introduce unhealthy meals. Naturally, judicious judgement should be followed. Consuming an unhealthy meal with companions from time to time should not contribute to losing the achieved outcomes.
Unhealthy meals yield exclusively benefits
In 2018, a study was published that focused on a highly significant issue that may be associated with unhealthy meals. Researchers were seeking connections between the inclusion of unhealthy meals in the diet and eating disorders. The study group consisted of young men (46%) and young women (56%), among whom the frequency of using unhealthy meals was examined. It was found that more than 89% of all participants included unhealthy meals (both spontaneous and planned) in their diets. However, only in men was it discovered that their consumption was linked to eating disorders and binge eating episodes. The authors, however, emphasize that this area necessitates further clinical research (S.B. Murray et al. 2018).
Culinary respite for everyone
It appears that after multiple days of dietary discipline, a culinary indulgence should evoke the same response in everyone. It is expected to diminish stress levels and provide pleasure. Nevertheless, individuals with less developed self-control may consume larger portions of unhealthy products, leading to feelings of guilt. Individuals deciding to incorporate a culinary indulgence into their diet should become aware of these consequences.
Overview
Cheat meals are not always as positive for everyone as they may seem. They can lead to the development of eating disorders, which can have a negative impact on health. Occasionally including less healthy meals in the diet can reduce mental stress, but not for everyone. To avoid the harmful effects of cheat meals, one must act reasonably. In many cases, the 80/20 method or so-called diet breaks can be a better solution, i.e. the periodic reduction of deficit and the adjustment of caloric intake to total demand. These methods help maintain the dietary plan and achieve the intended goal. It is always worth looking for the best solutions.
Julia Wójcik
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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