If you have tried different diets, you may have heard of "cheat meals". If not, it's basically a meal or food you eat that does not necessarily meet your dieting requirements or rules, but you indulge in from time to time. While I do like this strategy, I'm not so crazy about the wording. I don't know about you, but when I hear the word cheat, I don't imagine good things. Do you?
So let's change out mindset around this and swap to flex meals instead of cheat meals.
Honestly, if you eat a diet that consists of 80-90% of real, whole foods, you can also enjoy those "not-so-healthy" foods from time to time, as well. This technique works well if you are having a hard time saying goodbye to certain foods, too. Eating foods like fried chicken or pizza is not very healthy for you to consume on a regular basis, but it is okay in moderation. (Happy Dance!) Â
One reason I believe that most women fail on diets is because they are too restrictive. The more you tell yourself that you can't have something, the more you are going to crave that food. Eventually you break down and eat that brownie. Then your feelings of guilt creep up because you think you've done something bad. And then some of us take it a step further and eat the whole pan of brownies. I mean, why not? We already committed diet suicide at this point, might as well jump in all the way. Right?
Well, no.
This is where a flex meal can help you out, without over-doing it or sabotaging your previous hard work. Here are my five tips when it comes to incorporating flex meals.
1. Limit Your Flex Meals Each Week
Nutrition is very important, keeping flex meals to a minimum helps us to build a healthier body. This includes fast food, processed foods, fried foods, etc. Remember, when you eat a diet that is 80-90% from real, whole, nutritious foods - you have some wiggle room to indulge from time to time and stay on track with your fat loss goals and/or maintaining your weight.
2. Plan Your Flex Meals
While you are planning out your healthy meals and snacks for the week, plan out your flex meals, as well. Maybe you know that you have a lunch meeting at your favorite restaurant this week or that every Friday night is pizza and movie night with your family. Meal planning will keep you on track and help you to have a more balanced diet.
3. Practice Portion Control
Flex meals are not a license to binge, you still need to practice portion control.Â
If you are dining out, ask you waiter/waitress to bring a to-go box with your meal. Why? Most restaurants serve an outrageous-sized serving and it's easy to mindlessly eat too much food if you leave it on your plate. Let’s face it, if you are eating out, you are probably more engaged with the people you are with than you are with how much food you have ate.
If you are at an event where the food is catered, see what options are available before you build your plate. Try your best to get a balance of proteins, carbs, and healthy fats. Some example plates would be (1) grilled chicken breast, deviled egg, scalloped potatoes, and green beans or (2) bun-less cheeseburger, mac n' cheese, and veggies with ranch dip. Bonus tip - if there is dessert being served, like a birthday cake, eat a small piece or simply pass.
4. Erase Any Feelings of Guilt
Take the time to savor the flavors and enjoy your meal. After all, that is the point of these flex meals, isn’t it? As long as you follow these tips, there is nothing to feel guilty about.
5. Move On
Enjoy your meal but also remember to get your butt back on track! You don’t want your flex meal to turn into a flex day, week, or month. Remember the goals you have set for yourself and why you want to achieve them. Even if you feel like you have fallen off of the wagon, you can always get back on track today!
I'd love to hear from you - do you use flex meals? If so, do you find these tips helpful? If not, do you think planning "treats" into your meal plan will help you with staying on track to your goals?
Committed to your health,
Ashley C.
