We’re all friends here, so you can be honest—have you ever tried going on a diet?
Whether we aim to lose five pounds or 50, most of us have turned to dieting at some point in our lives . . . And if I had to guess, I’d say you probably turned right back AWAY from dieting as well. Then probably back to it a few months later. Then probably back away again.
Wash, rinse, repeat. Did I guess right?
This cycle isn’t a unique one, and it isn’t one that I, as a nutrition coach, am unfamiliar with. In a society where weight loss is consistently at the top of New Year’s Resolution lists all over the world, I’m intimately acquainted with the yo yo dieting cycle. It’s a harmful, problematic, unsustainable method for approaching weight loss. And frankly, it’s an unkind thing to put your body through.
The nutrition plan that I teach my own clients focuses on one primary principle: Creating a relationship with food that is at once healthy, enjoyable, and most importantly, sustainable. We only really have a few rules, but among these rules, there’s one that stands out as everyone’s favorite (and perhaps the most important).
NO behaviors that lead to feelings of deprivation.
. . . In other words—you can totally have dessert!
Wondering if you read that right? You did, I promise. Let me explain.
There seems to be a common misconception that good health means no sweet treats, desserts, or indulgences. I’d like to debunk that right now. Maybe that works for some, but for most of us, trying to entirely deprive ourselves of our favorite “junk foods” is a one-way ticket to eventual failure. Even the most dedicated healthy eaters need a break now and then. I know I sure do.
That’s why I’m putting my foot down. I’m taking a stand. It’s perfectly fine and in fact, even EXPECTED and NECESSARY to make desserts part of any good food plan.
Now, of course, that probably means something a little different to all of us. One woman’s idea of a splurge might be having that extra cocktail every other weekend; another’s might be enjoying a giant piece of chocolate cake once in a blue moon.
In my experience, it helps to set up some guidelines. These rules might be different for you, but here’s a look at the rules I follow when I’m strategically adding treats to my food plan.
Are you feeling sore and want to reduce the sources of your inflammation?
Or maybe you are tired of always feeling like your clothes are too tight when really it’s just the fact that you are bloated.
Registered Nutrition Coach, Dawn McGee has put together a simple and straightforward, 7 Day Detox Guide that will not only reduce inflammation and bloat but also prep your body if you are wanting to continue releasing stored fat.
Click the button below and we will send you your free workbook for your 7 Day Detox.
The Rules
1. Choose high quality treats.
I’m not going to have a piece of some random cake and then think, “Gee, that wasn’t really worth it.” If I’m having cake, I’m getting the most moist, delicious cake I can get my hands on. If chocolate is your thing, make sure it’s rich, indulgent, amazing chocolate. A bite of a half-stale Little Debbie cake that happens to still be in your cupboard just won’t do, friends.
2. Ditch the Guilt.
If we’re doing this, then we’re doing this. We’re not half doing it and then feeling bad about our decisions tomorrow morning. We’re not doing it and saving it as a tool to beat ourselves up with later. If you’re planning to enjoy a treat, ENJOY it! Then, move on to your next well-planned, balanced meal.
3. Stay Hydrated.
Drinking water is such a simple thing, but it’s one we often neglect. If you’re having dessert, be sure to stay hydrated. This will keep your metabolism humming and keep you from over-indulging.
4. Squeeze in Some Extra Movement.
Movement keeps your digestion moving, your metabolism high, your bones strong, and all sorts of other good stuff. It also burns the extra calories that we consume when we decide to treat ourselves to dessert. No need to put yourself through a crazy intense workout trying to burn off every last gram of sugar and fat—that’s not healthy! But if you can squeeze in an extra dog walk, a game of beach volleyball, an additional yoga class, or whatever makes sense to you, you’ll feel much better for it.
5. Integrate Treats With Balanced Meals.
Picking up where that last rule left off, it’s important to stack your treat with two balanced meals—with my own clients, I teach that a “balanced meal” includes appropriately portioned protein, healthy fats, and healthy carbs. Why is this important? Immediately jumping back on track will keep your blood sugar from going crazy and, perhaps more importantly, will keep you from experiencing that special hangry/cranky/tired combo that comes from a sugar crash and leaves you craving even more chocolate. Veering off course for a moment and then steering yourself right back onto your normal nutritional path will keep you stable and energized.
Pro-Tips
Depending on your individual preferences, you may find yourself battling a sweet tooth that needs sated more often than just every once in awhile. If that’s the case, here are a couple extra tips for enjoying dessert without going overboard.
1. Become a Godiva Member.
Now, I know what you’re thinking—signing up for a membership with a chocolatier sounds like a very dangerous game, does it not? But a Godiva membership can actually be a really great tool for monitoring your sweets intake.
Each month, Godiva allows their members one free truffle. It’s a small amount of chocolate, but if you’ve ever had Godiva, you know that eating that one truffle is still a decadent, luxurious experience.
As a member, you can walk yourself down to the Godiva store each month, enjoy your free truffle immensely, and then go on with your day having acknowledged that craving and scratched that itch.
2. Share With Your Kids.
Enjoying dessert doesn’t necessarily mean you have to enjoy the whole dessert every time! If relishing more frequent, smaller portions of dessert seems to work for you, sweet talk your kids into just giving you a little bite of their dessert.
Similarly to the truffle trick above, enjoying just one or two bites of dessert is sometimes really all you need. I personally love sneaking bites of my son’s molten lava cake when we go out.
You’ve Got the Greenlight to Have Dessert!
Go ahead and order that sundae you’ve been craving. Buy a box of Samoa cookies from your neighbor’s daughter. If you’re more like me, trade the sweets for some extra crackers, cheese, and wine . . . Just don’t do it every evening.
Above all else, remember—it’s your life, and you deserve to live it in whatever way makes you happy. If you ever find yourself feeling guilty for indulging in dessert, simply remind yourself that life is too short for deprivation.
As it feels relevant, I’ll leave you with the parting words I often say to my clients as we close a session: What I wish for you is that you live a life you love without feeling hungry, depriving yourself, or giving up your glass of wine (or slice of cake!) with dinner.
To Your Health!
Dawn
DAWN MCGEE
Dawn McGee is a certified and licensed Nutrition Evangelist and a long-time foodie, she focuses on both the health and joy of food as fuel for your body. She is a driving force in bringing education on healthy eating to more people through her community, my “Reclaim Your Life, One Bite at a Time” programs, and my book “365 Days of Healthy Living”. Her hope for you is that you live a life you love, without being hungry, feeling deprived, or giving up your glass
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Are you feeling sore and want to reduce the sources of your inflammation?
Or maybe you are tired of always feeling like your clothes are too tight when really it’s just the fact that you are bloated.
Registered Nutrition Coach, Dawn McGee has put together a simple and straightforward, 7 Day Detox Guide that will not only reduce inflammation and bloat but also prep your body if you are wanting to continue releasing stored fat.
Click the button below and we will send you your free workbook for your 7 Day Detox.
