Researchers who coauthored a review in Nutrition Reviews explain why a single indulgence rarely ruins weight-loss progress and why mindset often matters more than calorie counts. The review was coauthored by Eric Trexler, a fellow in the health, wellness and physical education department at Duke University, and collaborators in Hong Kong. Trexler, who also works with global health researchers at Duke University School of Medicine, has studied non-linear dieting strategies that include higher-calorie days during weight loss.
The authors found that planned higher-calorie meals that fit a larger eating plan tend to support motivation. In contrast, spontaneous or emotionally driven indulgences often produce guilt and shame and can snowball into more overeating. Physically, any temporary rise in metabolic rate after a big meal is small compared with the large influx of calories. The review identified only eight relevant papers, so more research is needed to guide safe strategies.
Social media posts tagged #cheatmeal often show towering burgers, stacks of pancakes with a side of sushi, or dessert spreads topping 9,000 calories, which can normalize binge-like behaviour. The authors urge thinking of planned flexibility rather than "cheating," and note that eating is also a social and cultural event.
- Risk: one indulgence becomes a multi-day binge
- Risk: overcorrecting with extreme restriction or punishing exercise
- Advice: plan flexible higher-calorie meals, avoid the "cheat" label
Difficult words
- indulgence — an occasion of allowing oneself extra food or pleasureindulgences
- mindset — a person's usual ideas and attitudes about something
- non-linear — not following a straight or simple sequence
- spontaneous — happening without prior planning or thought
- guilt — an unpleasant feeling after thinking you did wrong
- metabolic rate — speed at which the body uses energy
- overeating — eating more food than the body needs
- overcorrect — to respond by using too extreme a measureovercorrecting
Tip: hover, focus or tap highlighted words in the article to see quick definitions while you read or listen.
Discussion questions
- How might choosing planned flexibility instead of calling foods "cheats" affect a person's motivation during weight loss? Give reasons.
- What risks do social media posts tagged #cheatmeal create, according to the article? Give examples from the text.
- The review identified only eight relevant papers. What specific questions about flexible higher-calorie days would you want future research to answer?
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