I've come to the conclusion I can't have a treat or cheat meal?
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A treat is not necessarily a cheat. I find that what works well for me is planning my treats in advance, logging them, and seeing what the calories are. When I realize that they actually fit my day and aren't derailing anything (and sometimes, as a bonus, have a few grams of iron or of a macro I was struggling to hit for the day), I have the treat without the guilt and negativity and I can stop with what was planned for. It's when I'm confronted by treats I hadn't planned on that I stress and struggle (and usually pass up entirely, because eating an extra banana is maybe 150 calories. Maybe. Eating an unplanned brownie might be 400-600.)5
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IMO it all comes down to mindset.... calling it a cheat tells us that we are not following plan - we are "cheating" - calling it a treat meal is rewarding ourselves with food- food rewards are seldom a good idea (again, IMHO). Perhaps planning more macros for a specific meal every 2-3-or 4 weeks when your body might actually benefit from a mini reseed - IS following a master plan - it's all part of the journey - fine tuning along the way.5
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The point I am getting though is eating that brownie sets me off on a binge. Take last night. My son's birthday so we had a Domino's. I ate that didn't satisfy me. I was stuck in ben and Jerry's then cookies and then 4/5 bud light. I eat junk until I sicken myself then the binge ends.4
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dave_in_ni wrote: »I've been stuck in this cycle for ages now. Do great all week then undo all my hard work on the weekends.
I have a cheat meal on a Saturday night but that triggers a binge that ends on Monday and the cycle continues. I guess I have an addictive personality. I do the same with beer, can't have 1 and be done I have to get drunk.
I think for me it's best if I avoid cheating all together.
Is anyone else like this?
Yes, sadly, I have this issue, too. I have certain trigger foods that send me right off the deep end, eating-wise. Cookies/sweets or salty snack food. I am better off if I don't take that first bite, as I can't seem to stop with 1 cookie or a few potato chips.
Yes this is me.0 -
dave_in_ni wrote: »The point I am getting though is eating that brownie sets me off on a binge. Take last night. My son's birthday so we had a Domino's. I ate that didn't satisfy me. I was stuck in ben and Jerry's then cookies and then 4/5 bud light. I eat junk until I sicken myself then the binge ends.
While I have done **kitten** like that... half of it goes away when you're not restricting too much on a regular basis.9 -
dave_in_ni wrote: »The point I am getting though is eating that brownie sets me off on a binge. Take last night. My son's birthday so we had a Domino's. I ate that didn't satisfy me. I was stuck in ben and Jerry's then cookies and then 4/5 bud light. I eat junk until I sicken myself then the binge ends.7
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dave_in_ni wrote: »kommodevaran wrote: »I think it's the idea "do great" which translates to "can't have" that sets off overeating. Food isn't really addictive, and you need to eat, so I don't think it can be compared to alcohol. I think it's a good idea for you to stop cheat meals, and instead eat food you enjoy for every meal.
If I did that I'd be eating Dominos and McDonalds every night. There isn't much I don't eat bar Seafood as I'm allergic but whether or not I enjoy it is a different story. And anything I do enjoy is unhealthy.
Maybe your definition of healthy is too limited, or perhaps you would do well working on expanding your tastes.8 -
I was very much into not being able to have chocolate in my house, I couldn't eat just 1 serving, I'd eat the whole bag. I got it all out of my house, now I'm able to have it in my house, and I'll eat a serving of candy on my days off, when I know my calories will be extra low those days. I stopped having a cheat meal, it would turn into a cheat day and I'd feel like crap the next day.1
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dave_in_ni wrote: »kommodevaran wrote: »dave_in_ni wrote: »kommodevaran wrote: »I think it's the idea "do great" which translates to "can't have" that sets off overeating. Food isn't really addictive, and you need to eat, so I don't think it can be compared to alcohol. I think it's a good idea for you to stop cheat meals, and instead eat food you enjoy for every meal.
If I did that I'd be eating Dominos and McDonalds every night. There isn't much I don't eat bar Seafood as I'm allergic but whether or not I enjoy it is a different story. And anything I do enjoy is unhealthy.
Sure I do but they are all higher in calories. Take my dinner tomorrow is a chilli that comes to 300 calories. Most of my meals fall between 300-400 calories.
What calorie goal are you aiming for? Maybe that's part of the issue.dave_in_ni wrote: »kommodevaran wrote: »dave_in_ni wrote: »kommodevaran wrote: »dave_in_ni wrote: »kommodevaran wrote: »I think it's the idea "do great" which translates to "can't have" that sets off overeating. Food isn't really addictive, and you need to eat, so I don't think it can be compared to alcohol. I think it's a good idea for you to stop cheat meals, and instead eat food you enjoy for every meal.
If I did that I'd be eating Dominos and McDonalds every night. There isn't much I don't eat bar Seafood as I'm allergic but whether or not I enjoy it is a different story. And anything I do enjoy is unhealthy.
Sure I do but they are all higher in calories. Take my dinner tomorrow is a chilli that comes to 300 calories. Most of my meals fall between 300-400 calories.
Yes its 1500, Its roughly around 400 each for breakfast lunch and dinner, the remainder goes into 2 protein shakes and some greek yoghurt
Oh, I see.
I do much better with just 3 meals, no snacks, as I feel more satisfied with bigger meals and it lets me eat what I want. Some eat only two meals for similar reasons. If you kept a 300 cal breakfast and a 400 cal lunch, you could have 800 cals for dinner and probably fit in foods you enjoy that felt much more like eating normally. When I was dieting a lot of my meals were just things I enjoy like roasted chicken (skin on, bones in) with potatoes and vegetables or salmon with sweet potato and asparagus or pasta with shrimp and lots of vegetables or steak with corn and brussels sprouts. Whatever you enjoy. I'd also make a burger at home or sometimes a pizza. All of that fit in my calorie goal and so I didn't feel like I had to make up for everything on the weekend.2 -
dave_in_ni wrote: »kommodevaran wrote: »dave_in_ni wrote: »kommodevaran wrote: »dave_in_ni wrote: »kommodevaran wrote: »I think it's the idea "do great" which translates to "can't have" that sets off overeating. Food isn't really addictive, and you need to eat, so I don't think it can be compared to alcohol. I think it's a good idea for you to stop cheat meals, and instead eat food you enjoy for every meal.
If I did that I'd be eating Dominos and McDonalds every night. There isn't much I don't eat bar Seafood as I'm allergic but whether or not I enjoy it is a different story. And anything I do enjoy is unhealthy.
Sure I do but they are all higher in calories. Take my dinner tomorrow is a chilli that comes to 300 calories. Most of my meals fall between 300-400 calories.
Yes its 1500, Its roughly around 400 each for breakfast lunch and dinner, the remainder goes into 2 protein shakes and some greek yoghurt
How much weight are you trying to lose?
Do you exercise?
Do you eat back some of those calories?
I'm a 5'2 female and lost my weight eating more than 1500 calories. If your calorie goal is so restrictive that you feel you can't fit in a beer or two, or a piece or two of pizza, without it putting you over your goal then perhaps raising the goal, having a less aggressive deficit and slowing down the loss you're targeting would be more sustainable and achievable for you.13 -
There she is ^ the woman who told me I could do unbelievable things8
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dave_in_ni wrote: »The point I am getting though is eating that brownie sets me off on a binge. Take last night. My son's birthday so we had a Domino's. I ate that didn't satisfy me. I was stuck in ben and Jerry's then cookies and then 4/5 bud light. I eat junk until I sicken myself then the binge ends.
For me this is much more likely to happen if I am in a mindset of "well, ate badly already, might as well eat what I want and get back to it tomorrow (or Monday)." And then I wouldn't eat like I wanted, I'd eat everything I wouldn't be able to eat starting tomorrow/Monday.
I am NOT saying cutting out trigger foods might not be a good approach for you, it's just something to think about.
If hyperpalatable foods (as you experience them) tend to leave you unsatisfied and wanting to eat, or if you tend to eat in ways that are more about other things (self comfort, the idea that it's how you make yourself happy, maybe), it might be a good idea to take a break from them for a while, but I think that's easier if you focus on other foods that you find pleasurable in a healthy way, maybe trying to enjoy your regular days of eating more and not feel like you are just eating diet foods and are not satisfied.2 -
If you think you have an addictive personality then why not find something to do during the weekend you'd not mind getting addicted to and that keeps you busy? Pick up woodworking, hiking, dancing, re-enactment, theatre, doesn't matter what. just do something that keeps you busy.3
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dave_in_ni wrote: »The point I am getting though is eating that brownie sets me off on a binge. Take last night. My son's birthday so we had a Domino's. I ate that didn't satisfy me. I was stuck in ben and Jerry's then cookies and then 4/5 bud light. I eat junk until I sicken myself then the binge ends.
My experience is, binging is different from treats. A treat is a smallish thing, that fits within at least maintenance for the day. A binge is something I am not willing to look at or track, that blows me a thousand or 1500 calories or more over maintenance. Two treats is a mistake I can easily adjust for. A couple of binge days takes a week or more to reverse the effects of, and does hit me hard psychologically too.
I had to look really hard at what I was getting out of overeating binges. It wasn't the food that caused them. It was the dubious delight of soothing myself and silencing my ragged fears and self-loathing and anxiety with the act of eating food without control, telling myself it didn't matter and I could have as much as I wanted of whatever I wanted, but barely tasting if I am honest... shoveling it in to discomfort.
Until I was willing to start looking at what I was getting out of that, all my efforts to allow treats without overeating were in vain.
And until I allowed treats -- we are hard-wired to like them! food is a pleasure! -- my effort to move toward a healthy weight was in vain.
Good luck with your own process around this.7 -
I have never understood the whole cheat day thing. I wonder where the term even came from. I am guessing someone just wanted an excuse to eat poorly one day and threw out the term.2
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dave_in_ni wrote: »The point I am getting though is eating that brownie sets me off on a binge. Take last night. My son's birthday so we had a Domino's. I ate that didn't satisfy me. I was stuck in ben and Jerry's then cookies and then 4/5 bud light. I eat junk until I sicken myself then the binge ends.
What did you have to eat before you started with pizza? Did you go in to that meal having restricted during the day? If you can unpack your pattern a bit more, you might discover a way to interrupt it.2 -
I have trigger foods too... my main one is Coke, I just can't have any without going completely on a bender eating everything I don't need to eat. I lost a bunch of weight years ago, then allowed myself to start by just having a few sips of my husband's Coke with meals, and it went from there to half a cup, then a whole glass, then several a day, and French fries, pizza, etc. to go with. If I cut out Coke, I have no cravings for those things. If I drink it, I do. It's that simple for me, so it's best just to avoid it. It's possible some foods may be like that for you.
However, I wonder if a little planning would help you. You mentioned McDonald's and pizza. Most of McDonald's menu is not really that satisfying for the calories, but there are things you can definitely fit into a limited calorie budget. Say a small hamburger and kid's size fries. Log these ahead, and plan ahead to eat other things which are very filling for your next meal. Don't have the Mickey D's for dinner, have it as an afternoon snack before a filling planned dinner. Same theory with the pizza, log one or two slices plus a giant salad you have already made.
The other thing is, you may be undereating, which triggers binges. 1500 calories is the lowest MFP gives for a man, and that's too low if you are anything other than sedentary. Get some exercise and eat more food and you will be happier and healthier!
Everyone is different, but speaking for myself, I would rather have a 500 calorie meal and no protein shake than a 400 calorie meal and a protein shake. Something to think about - do you enjoy protein shakes enough to invest such a large percent of your calories in them?5 -
I just realized the word "hyperpalatable" hasn't been on my mind for months
A healthier relationhip with food can really sneak up on you5 -
Here, let me fix your title:
"I've come to the conclusion that I can't throw all my hard work out the window by overeating by thousands and thousands of extra calories."
Duh.
I'm sorry, but find ways to work your favorites in all week long so you're not out of control. Or don't even bother during the week, because obviously you're not helping your weekend self.2 -
dave_in_ni wrote: »dave_in_ni wrote: »I've been stuck in this cycle for ages now. Do great all week then undo all my hard work on the weekends.
I have a cheat meal on a Saturday night but that triggers a binge that ends on Monday and the cycle continues. I guess I have an addictive personality. I do the same with beer, can't have 1 and be done I have to get drunk.
I think for me it's best if I avoid cheating all together.
Is anyone else like this?
Yes, sadly, I have this issue, too. I have certain trigger foods that send me right off the deep end, eating-wise. Cookies/sweets or salty snack food. I am better off if I don't take that first bite, as I can't seem to stop with 1 cookie or a few potato chips.
Yes this is me.
Dave, have you heard of Intermittent Fasting (IF)? This works better for me. I skip Breakfast, as I'm never hungry then. Gives me more options for the window of time that I do eat - noon to 6 pm.
Wishing you all the best2
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