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At JillFit, we talk a lot about what I call "preemptive cheats." I've been incorporating them into my eating routine for the last 3 years and they help me take the edge off so that I don't binge on more and worse stuff later.

Preemptive cheats are foods that are not necessarily crappy, but you also won't find them on a typical competition meal plan-they are what I consider neutral. Usually dietary fats like avocados/guacamole, nuts, egg yolks, bacon, cheese and then things like protein bars, shakes, naturally-sweetened treats like Zevia sodas or stevia-sweetened chocolate, or even regular dark chocolate.

Those are some of my favs and I incorporate them almost every day. When I take this approach, I never reach the point of complete deprivation, and therefore, never feel the urgency and desire to binge. I eat them preemptively to avoid overdoing it later. I can't remember the last time I had a balls-out cheat meal or cheat day. I simply make sure to feel as satisfied as possible every time I eat. And remember, satisfaction doesn't mean stuffed--that's anything but satisfying! Ugh.

So.

Could you see that throwing yourself a bone and using preemptive cheats--not "all-in" cheats--to take the edge off regularly, that you are LESS LIKELY to binge later, thereby putting yourself in more control than ever??

Because that's what all the nutrition rules are about, aren't they: control?

We think if we are "on plan" and being disciplined that we are good (control). And when we are "off plan" and eating with abandon that we are not good (weak).

This setup is a trap.

And it keeps us struggling and in the all-or-nothing eating trap.

A few days ago, one of the gals in my Best of You Coaching Club posted about preemptive cheats to her business page on Facebook. A competitive bodybuilder commented on the thread that "cheating on your diet due to cravings is just lack of discipline ... and by continuing to do so is just validating it. Develop the discipline and know that cheats stand between you and your goal."

Nice sentiment. Succinct. Do you agree?

I can see it from his perspective (though I loathe the lack-of-empathy thing) EXCEPT FOR ONE KEY INSIGHT: people don't go from having no discipline to having ironclad discipline overnight and condoning that approach by itself is irresponsible coaching.

Because the nature of habits is that they take time, and the common approach of "just suck it up" and the "no excuses" mentality doesn't work for 99% of people, simply because they are not in a range where they can do that yet. It does not work for them. 

And THIS is precisely why people continue to be unsuccessful, because they take a black-and-white approach to eating. They feel bad when they inevitably can't be perfect (because they should be, just look at this bodybuilder who can do it!!!) and then they slip up, and use that single slip-up as the gateway to binging with zero mindfulness.

So, two things: 

1) It is not a coincidence that this bodybuilder prefers the on-and-off dieting approach--that's what that lifestyle teaches: 

You are either actively prepping for a show and harnessing all your willpower for 12 weeks OR you are in your "off season" trying to navigate the inevitable compensatory reactions of being deprived for 12 weeks. I don't know about you, but that lifestyle would never work for me. I don't want to have huge swings in my body fat % or my eating, season to season or even day to day. I want to maintain my weight effortlessly, not obsess over every single bite of food and I also never want to have to "earn" my treats or have to burn them off later. No thanks! For the average person who want to attain a healthy, fit body, the on-and-off approach doesn't work-it's obsessive, distracting and based on needing to be perfect or else (which creates a whole other set of mindset issues!).

2) Preemptive cheats build your mindfulness, so that your only options AREN'T a) eat perfect or b) binge nonstop. 

Preemptive cheats hone awareness and they put you in touch with your sensations, like hunger and cravings. Preemptive cheats help you stay in the moment with your nutritional choices because they permit, by nature, time and space to figure it all out. Can you see that practicing this gives you more control than ever? You are constantly in tune with your body, your environment, your choices, thereby never getting blindsided with insatiable cravings and instances of zero thinking? Instead, you are now always thinking. That's mindfulness.

Look, I realize my way might not work for everyone (and that is the beauty of nutrition--it is completely individual) but "just be disciplined" is a super lazy and ineffective approach to nutrition.

It's the 1.0 version. It's not going to work for 99% of people, and in fact, it will do more people a disservice and keep them struggling because it allows for very little learning, growing and getting better. It's like taking an exam and the teacher saying, "You have to get a 100% on this or else you're an idiot." That is how limiting it is. And how much this approach can be damaging to our psychology and perpetuate a defeatist attitude. 

So, if you incorporate preemptive cheats throughout the week to prevent binging later, are you just weak and undisciplined? I would argue that it's smart strategy :)

Let other people do things the hard way. Unfortunately, they'll continue to struggle. It's not an accident that most of the Biggest Loser contestants gain all their weight back and more. The "never give up" approach is lacking. It's unrealistic and defeatist.

Self-compassion is a much more effective long-term solution! 

Let me know what you think: Does the all-or-nothing approach work for you? Why or why not? I'd love to know! 

Ox, Jill