Tips for cheating on your diet

Enjoy the foods you crave without sacrificing your commitment to losing weight.  

There are a couple of problems with the title of this post that I need to clear up.  First, I don't like the word diet.  To me, the word suggests that you're on a temporary program of modifying your food intake in order to lose weight. Think of how many times you've heard yourself or others saying "I'm on a diet."  Get over that concept - you're not on a diet.  You've modified your eating behavior to include more natural, whole foods, less sugar and less processed carbohydrates.  This is the way you are now, it isn't a temporary change. That's just like saying "I'm on a diet.  And any weight I lose while on my temporary diet I plan to gain right back when I go off of it."  So no, you're not on a diet and you'll never diet again.  You're on a permanent quest to eat better and to feel healthier than you have ever been before.

Second, I don't like the word cheat.  I admit I have used it many times, it's very convenient way to explain a concept.  But it also implies that the new, healthier and fitter you is still somehow a ravenous, junk food-craving beast underneath.  You let your beast out on occasion to have its way so that you can keep it tamed most of the time.  If you're white-knuckling your way through the entire weight loss process, I think you're missing the point.  The new you has found other ways to be happy and content besides food.  And you have found ways to enjoy healthier food.  Your cravings for sugar and refined carbohydrates have diminished over time.  

So the more accurate title for this post is "How to enjoy less-than healthy foods on occasion without sacrificing your weight loss progress."  But it isn't as catchy as "Tips for cheating on your diet."  

Now for the tips:

• Have a detox period.  If you've been an unhealthy eater for a while, don't start off your new eating plan with unhealthy foods built-in. Give yourself some time to enjoy and explore healthier foods without looking forward to continuing old eating habits.  I would suggest giving yourself a food detox period of about 4 weeks.  You can tell yourself "I'm going to eat only healthy food for the next month."  You aren't forbidding them.  You're just delaying them for a while while you give your body time to adjust to better health.
• Schedule unhealthy foods.  Once or so a week, schedule in a meal where you can eat whatever you want.  Have that piece of pizza, scoop of ice cream, cake or whatever you feel like you want. Psychologically you have eliminated the concept that any food is forbidden.  But you have also consciously chosen not to break down at the first sign of temptation.  You tell yourself instead that you will have time for that later, but you're sticking to your clean eating plan.
• Don't binge.  Don't use your scheduled meal as a license to eat unhealthy food in large quantities.  This isn't a scheduled binge.  Eat a slice or two of pizza and a dessert, not the whole thing. You don't want to have a food hangover the next day or suffer from indigestion, heartburn, headaches or depression that might come from overeating unhealthy food.
• Enjoy the food.  Ok, that sounds bad, but we are human and it isn't always the case that we only like the taste of food that is good for us. So eat it really slowly, savor it and enjoy it.  And be satisfied once it is gone.  Don't keep taking and eating more.
• Eat out.  It might not always be possible, but typically it will be easier to plan on having your "unhealthy" meal out at a restaurant.  Then when it's over it's over and the food isn't still around to tempt you.  If it's a party you're hosting, plan on serving yummy, but healthy foods. If you need to include some cake, candy or whatever, get rid of it right after the party by sending it home with others or just throwing it in the garbage.  It served its purpose, you're not wasting it.
  
• Cheat with healthy foods.  This sounds strange, but sometimes you can satisfy your craving for sugary or rich foods by eating healthier versions.  For example, the carrot bundt cake I made for my wife's birthday.  It has healthier ingredients than normal carrot cake, but it still tasted great.  Or sometimes I feel like eating sirloin steak and shrimp is a treat, but it's actually pretty healthy.  So find ways to modify foods to be healthier to satisfy your cravings, or just splurge and eat healthier foods that you might not eat every day.

Using these simple techniques, you'll be able to stay committed to your healthy lifestyle but won't feel deprived of occasional treats.  The overall principle is to remain consistent and eat really well 90% of the time.