There’s no satisfaction like a few bites of greasy pizza when you’ve been sticking to your healthy diet for the past month — until those few bites lead to a few slices and that one “bad” meal leads to an entire day of “bad” eating (or, as so many have come to call it, a cheat day). Suddenly, you’ve had a whole weekend of cheat meals…and potentially some bloating to show for it. Hey, it happens. But giving yourself just three cheat days a week is enough to impact your gut health as badly as a consistent diet of junk food, according to a study in the journal Molecular Nutrition and Food Research. Meanwhile, another study from the University of Georgia found that 61 percent of people gain weight while on vacation — anywhere from 1 to 7 pounds.
6. Stick to the same dishes.
It’s not just about weight gain or the psychological spiral of indulging in unhealthy fare. Junk food can mess with your gut health, which can affect how well you process food and how your body gains weight (not to mention, how it’s able to absorb nutrients, as well). Research shows consistency in your diet helps support a healthy gut microbiome, so having a go-to cheat day-inspired meal can actually help ease the turmoil it causes your GI tract, says Holthaus.
And instead of intentionally restricting and then eating something straight-up unhealthy just once or twice a week, you’re actually better off incorporating healthy-ish treats on the regular, so you never feel desperate for the flavors you crave. For example, “rather than indulging in a large brownie as a cheat meal, you’re better off including a tablespoon of dark chocolate chips or cacao nibs as part of your regular meals for better gut health and to help ease cravings,” she adds. (Wait, instead of a cheat day diet should you actually be following a gut-healthy diet?)
7. Re-frame why you should eat healthily.
"Instead of feeling like you need to punish yourself with eating healthy after a cheat meal, I like to bring it back to what makes me feel good," says Caspero. "I don't have the same energy after eating a large stack of pancakes as I do after a green smoothie or yogurt and fruit bowl-so that feeling alone is motivating to me." After you enjoy a cheat day-esque dish, think back to what foods make you feel the best and have that next. "Returning to the foods that make you feel good will help curb any binge or residual cheat-day effect," she adds.
8. Follow splurges with healthy foods.
“Unfortunately, after a cheat meal there’s nothing you can do to undo it. But you can make a positive, healthy step to the future by focusing on foods you know are healthy,” says Holthaus. Opt for foods that can help your body reset. Broccoli, for example, is rich in glucoraphanin which helps power your body’s own detoxification pathways for up to 72 hours, she explains. Water and potassium-rich foods (e.g. dark leafy greens, avocados, and bananas) can help balance sodium levels in the body and reduce bloating, while probiotic-rich foods (e.g. yogurt, kefir, and kimchi) can help offset any potential damage to your digestive system. “Bottom line: Don’t stress and just get back on track,” she says. (Try this: What You Should Eat the Day After Indulging)
9. Hit the gym.
That cycle of bad cravings is hard to break. Returning to a healthy diet can help, but so can getting your heart rate up. “Exercise is a powerful tool for more than just a calorie burn. Psychologically, not only do you feel better, but you actually start to crave healthier food when you’re active,” says Caspero — and the same is true for while you’re away. The aforementioned University of Georgia study also found that one of the reasons why the pounds stuck around after people went on vacation was the fact that most folks worked out less once they returned home. Maintain your workout routine while OOO so you don’t fall off the motivation bandwagon once you return to real life. “Anything counts when it comes to continuing an exercise pattern on vacation — hiking, snorkeling, paddleboarding, just walking around — make it fun,” she adds. (And while you shouldn’t worry too much about so-called cheat days during vacay, these creative beach workouts can help you feel better about all those indulgent bites and beverages.) Choosing physical activities and workouts that you enjoy and look forward to — versus see as a punishment — will also make it easier to stay moving once you return home.
10. Swap out the scale.
One more time for the folks in the back: Don't (!!) beat yourself up for eating "badly" for a week or gaining a few pounds after a short holiday. Sure, you probably don't want to adopt a veritable cheat-day diet made up exclusively of greasy grub, sugar, and other unhealthy edibles that could leave your body in distress. But life happens (and, let's be honest, relaxing on vacation often means having that extra margarita or three) and you don't necessarily need a scale to remind you of your recent indulgences. Instead, consider paying attention to other signs of how you're doing, such as how your jeans fit or how your workouts feel.
