For some it may be a delectable slice of chocolate cake. For others, it may be salty and hot slap chips. Cheating on your diet is an important reward-based strategy where you give yourself permission to break the diet rules now and then.
It is a pity though that the word cheat has a culturally negative connotation, often associated with feelings of guilt. While guilt has the potential to motivate behaviour change for some, for most of us it may lead to feelings of helplessness.
But why all the guilt when it comes to indulging in your favourite foods? In a study published in Appetite1, those who associated chocolate cake with guilt lost less weight than those who associated chocolate cake with celebration. This goes to show that it is an important and powerful skill to enjoy your favourite treat foods guilt-free.
An interesting study2 compared two groups of participants: one group on a fast diet and one group on a lower diet for weight loss. Now even though both groups of participants lost the same amount of weight, the group that dieted more slowly ended up losing more fat and maintained more muscle. Perhaps bringing in some flexibility to your eating and allowing a little room for indulgence can be a good thing. In fact, this is what may help you stick to an energy-controlled eating plan over the long-term. In effect, it means that cheating can effectively motivate you to stick to their diet.
FitChef supports occasionally allowing yourself to indulge in foods not permitted on your daily diet, as a strategy to keep motivated to stick to your planned healthy diet most of the time.
Enter FitChef’s new Cravings Range with meals like Butter Chicken, Chicken Pie, Cream Chicken Soup, Tarragon Baked Chicken, Kingklip and Potato Bake, Lamb Tagine and Couscous, and Moussaka. The best food to conquer a craving is the food that you are craving, hence FitChef’s aim to satisfy the tastebuds.
The Cravings Range continues with FitChef’s #eatclean ethos of high quality, whole food that is free from flavourants, colourants, preservatives, and other additives. The meals in the Cravings range are made up of larger 400 g portions to help satisfy the hungry belly. Adding more variety to your diet (with more meals in the pipeline) will also support you in the long-term when on a restricted diet.
Go ahead – take a break from restrictions and satisfy your cravings. Follow the 80/20 rule: 80% of the time, get it right with all the healthy and good foods. But 20% of the time, give yourself a bit of a break and place an order for the FitChef Cravings Range:
- Butter Chicken: A saucy and bold butter chicken with Balti Garam spices. Medium heat served with long-grain white rice.
- Chicken Pie: The chicken pie that you are going to crave every week in a creamy roasted shallot sauce and Dijon mustard, topped with puff pastry. This is the meal you will share with friends and family (if you are willing to share it).
- Creamy Chicken Soup: Shredded chicken soup – creamy and fully satisfying.
- Tarragon Chicken Bake: Ricotta, feta, and sundried tomato stuffed chicken breast, wrapped in bacon with a rich white wine tarragon sauce. This meal is finished off with a side of cheesy mash.
- Kingklip and Potato Bake: This saucy Kingklip is in a creamy béchamel sauce studded with carrots and peas, topped with juicy potato slices and a cheesy topping. The whole family will love this light yet filling dish.
- Lamb Tagine and Couscous: A traditional Moroccan Lamb Tagine, dotted with fruity date sauce, butternut, and sweet potatoes.
- Moussaka: The famous Greek Moussaka, with layers of saucy beef mince, topped with roasted aubergine, creamy béchamel sauce topped with loads of cheese.
Welcome to 365 days of healthy food solutions that work!
- Kuijer RG, Boyce JA. Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes, perceived behavioural control, intentions, and weight-loss. Appetite. 2014;74:48-54.
- Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011; 21(2):97-104.