June 22, 2025 • 26 mins
What if everything you thought about "cheat days" is actually sabotaging your health goals? That's the question at the heart of this eye-opening exploration into our complex relationship with food. Drawing from real patient experiences and scientific evidence, Dr. Jules reveals the psychological trap many fall into: eating "clean" during the week only to binge on weekends, ultimately erasing any progress made.
The problem isn't just caloric, it's psychological. Labeling foods as "cheats" creates a moral framework around eating that breeds guilt and shame. One patient couldn't understand why they weren't losing weight despite eating "just salads" most days, while weekend indulgences with wine and restaurant meals completely eliminated their weekday calorie deficit. This all-or-nothing approach represents diet culture at its most harmful, creating an unsustainable cycle that damages both physical health and mental wellbeing.
Instead of this restrictive approach, Dr. Jules advocates for the evidence-based 80-20 rule: aim for 80% of calories from nutrient-dense whole foods (primarily plants) while allowing 20% flexibility for treats, social occasions, and less nutrient-dense options. This balanced approach ensures nutritional adequacy while creating space for joy and celebration without guilt. By focusing on adding nutrient-rich foods rather than restricting "bad" ones, we naturally crowd out less healthy options while building a sustainable relationship with eating that can last a lifetime. Most importantly, we learn to enjoy food mindfully, because the healthiest diet isn't the most restrictive one, but the one you can maintain with joy and consistency for years to come.
Join us in challenging the conventional wisdom around "cheating" on your diet, and discover how changing your food mindset might be the missing piece in your health journey. Have you struggled with the restrict-binge cycle? Share your experience and let's build better food relationships together!
Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.
You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shop
Don't forget to check out my blog at https://www.plantbaseddrjules.com/blog
You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQ
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Thanks so much!
Peace, love, plants!
Dr. Jules
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:11):
Hey everyone, welcome to Season 2 of the Dr Jules
Plant-Based Podcast, where wediscuss everything from
plant-based nutrition to themain pillars of lifestyle
medicine.
Hello everyone, and welcomeback to another episode of the
podcast.
Today we're going to be talkingabout cheat days or, as some
(00:33):
other people might call it,maybe treat days or the binge
days.
Basically, I'll be talkingabout what I think about these
(00:54):
days and if they could or shouldor can fit inside of a healthy
dietary pattern.
The goal for me is always tobuild balance without the guilt.
Maybe have a different opinionon how I see cheat days.
That for some people helps themlabel foods or days of eating
as good or bad, so for a lot ofpeople it actually creates guilt
(01:15):
around food.
That's really something I'mtrying to debunk and work on and
help people recognize thatsometimes this can actually
backfire.
Every single person trying toeat healthier will run into this
concept at some point.
Should I have a cheat day?
Can I treat myself and still behealthy?
(01:38):
Dr Cormier, you're telling meto eat as less processed foods
as I can.
Can I eat some ultra-processedfood once in a while?
Or I messed up?
I ate very unhealthy on Sunday.
Can I just restart on Monday.
Now, if any of those ideassound familiar, this episode is
(01:59):
for you, because the truth isthat the way we think about food
matters just as much as what weeat.
Let's start with what a cheatday actually is Now.
(02:21):
Typically, it's a day whensomeone takes a break from
healthy eating or from theirstructured or more restrictive
healthy eating plan.
Now, maybe on that day youdecide to have pizza, donuts,
ice cream, or maybe you justdecide to dive into all three.
Now, for a lot of people, theidea of a cheat day is well,
(02:44):
I'll eat clean all week and thenI will go wild on Saturday.
Now, I do understand the appealof that Now who doesn't like a
guilt-free snack?
But this type of mindset canactually backfire.
Why can actually backfire?
(03:09):
Why, well, because it sets up agood versus bad food dynamic
and it reinforces that healthyfood is punishment and junk food
is reward.
And, as I would say to anypatient of mine, that's a
slippery slope.
The concept of labeling foodinherently good or bad can
create guilt and shame whenyou're eating the so-called bad
(03:33):
food.
I really do think that allfoods can coexist on a healthy
dietary pattern.
Is what you're doing most ofthe time over the long term that
counts.
And maybe if you want to eat achocolate bar, just eat a
chocolate bar, and I dounderstand that for some people
(03:55):
that's easier said than done.
Let's talk about the all ornothing trap.
Now I don't know if you've everheard of this, but typically it
would sound like I already hadthe muffin, so might as well
have fries too.
Well, I was doing so well onthis diet, I was rocking it, but
(04:17):
then I had cake and I blew itand I just went all out for the
whole weekend and I'll startagain on Monday.
Now, just a few weeks ago, Isaw this patient.
We did a body compositionanalysis on him with the
InBodyScan 580.
This basically measures thecomposition of your body in
(04:40):
terms of its proportion of water, fat and muscle.
It's a fantastic tool to reallybreak down what you're made of.
And during one of theseconversations my patient said
well, it's funny, I don't eatmore than 1300 calories per day,
but still I'm gaining weight.
(05:01):
Now I know it's a very difficultsubject to talk about, but no
one here is defying laws ofthermodynamics.
Calories in, calories out, withsome nuance, is actually
basically the foundationalpillars of how we maintain
energy balance.
(05:22):
If you are in a negative energybalance, meaning that you're
eating less calories that you'reburning, um well, then you're
losing weight, and if you areeating more calories than you're
burning, then you are gainingweight.
Now I do understand that thisenergy expenditure part of the
equation is made out of fourthings your BMR, your
(05:45):
non-exercise activitythermogenesis, or incidental
exercise.
Your foot thermogenesis,meaning the fuel needed to burn
and to break down and digest andto absorb calories from the
foods and beverages you consume,and also the actual exercise
you're doing.
Now certain medical conditionslike Hashimoto's or PCOS, might
(06:10):
impact some of these energyexpenditure types, like, for
example, your BMR, but not to anextent where, over time, it
would do anything to defy theselaws of thermodynamics.
So over time, over the longterm, if you are in a negative
(06:33):
energy balance, you lose weight.
If you're in a positive energybalance, you gain weight.
Now that patient said I eatsuper healthy.
All week I just eat salads, I'mfor sure in a calorie deficit,
but on the weekend I drink wineand I eat maybe out with friends
, and can't understand why myvisceral fat is at 220
(06:58):
centimeters squared and I have a46% body fat percentage.
This patient was overweight anddealing with all sorts of
conditions like type 2 diabetes,hypercholesterolemia,
hypertension, sleep apnea andfatty liver, and didn't
understand why he was in acalorie deficit but not losing
(07:22):
weight.
Now, the reality of it is isthat he's not in a calorie
deficit and that's why he's notlosing weight, because on the
weekend he tends to go all out.
Now, if you're in a 200 caloriedeficit from Monday to Thursday
, which means four days ofdeficits, which means about 800
(07:43):
calories, and then on theweekend you drink 12 beers, eat
three takeout meals and eatchips before going to bed, you
are absolutely going toannihilate that 800 calorie
deficit.
And for a lot of people, thefact that they ate healthy
during the week justifies goingall out on the weekend.
(08:06):
And this definitely createssome kind of all or nothing trap
, or good versus bad or healthyversus guilty type feeling.
Now, this type of mindset iseverywhere and it's toxic.
Now, one slip won't ruin yourhealth, just like one workout
(08:27):
doesn't make you shredded.
You cannot eat broccoli once amonth and think that it makes
you healthy, much in the sameway as eating one chocolate bar
here and there is not going tomake you unhealthy.
Health is a long game and youdo not have to be perfect.
So here's a way to reframe thisNow.
(08:48):
Imagine your progress, likebrushing your teeth.
If you miss one night, do youthrow away the toothbrush and
say, well, nevermind, I guessI'll stop brushing forever?
Of course not.
You just pick it up back thenext day, right Now.
The same goes for eating well.
Now what if, instead of callingit a cheat day, we maybe call it
(09:12):
something more productive,maybe a treat day or, even
better yet, a treat mindset?
Not a binge, not a guilt trip,just intentional enjoyment.
It's okay to enjoy food thatisn't nutrient packed.
Now, I love a good vegan cookieand I do eat plant-based vegan
(09:36):
cakes when my kids have theirbirthdays.
But the difference is it's nota secret rebellion, it's not
done in shame and it's not areward for being good.
Treats are actually part of abalanced, flexible way of eating
, and when you allow themmindfully, you actually avoid
(09:58):
the restrict and binge cycle.
Now, most of my calories aresuper healthy.
I really enjoy feeding my bodywith healthy, nutrient-dense
food.
I eat whole foods for 99% of mycalories, but I do not feel
(10:18):
guilty at all when I overindulge, and when I do, I just go back
to eating the same way the nextday.
I know that if I eat vegancakes and vegan cookies and
ultra processed junk, that's anormal part of life.
It's a normal part of enjoyingfood and enjoying culture and
(10:41):
enjoying the traditions ofcelebrating with family.
The issue is that most peopleeat ultra-processed foods for
over 60% of their daily calories, whereas we should probably try
to limit these calories toabout 5 to 10%.
So the reality the averageCanadian consumes 60% of their
(11:05):
calories from ultra-processedfoods, 30% from animal products
and 5 to 10% from whole plantswhole minimally processed plants
like fruits and veggies andlegumes, nuts and seeds, and
whole grains.
Now, if we look at thescientific literature and try to
find what probably is a healthybalance, you'll probably run
(11:28):
into the 80-20 rule 80% of yourcalories coming from minimally
processed plants in a state asclose as the way mother nature
created them, basically eatingfoods that grow in the ground,
from a tree or from plant, andtrying to limit animal products
and ultra-processed foods toless than 10% of calories each.
(11:52):
So 10% coming fromultra-processed foods or 10%
coming from animal products or20% from whatever the heck you
want.
If you are eating 80% of yourcalories from healthy,
nutrient-dense foods, that verylikely will compensate for the
(12:13):
nutrient-poor foods that make upthe remaining or the rest of
that 20% of calories.
When we look at callingsomething a cheat day, we have
to be real and they do havedownsides.
Now, after restricting all week, the floodgates tend to open
(12:36):
and people tend to eat way pastsatiety, meaning way past their
fullness cues.
They end up overeating justbecause they are restricted all
week and they're craving.
These foods also set off anemotional roller coaster where
they eat, they feel guilt, thenthey feel shame and then they
(13:06):
start over just giving up andeating ultra-processed foods or
calorie-dense foods as a part oftheir routine and, honestly,
for your body and your health.
There's a little bit of ametabolic whiplash that happens
when you flood your body withsalt, sugar, fat and alcohol and
it's basically just not greatfor digestion, for blood sugar
stability and definitely formental health.
(13:26):
Eating these foods willprobably impact your sleeping,
impact your mood and increaselikelihood that you'll consider
increasing the amount ofcalories that are coming from
ultra-processed foods on aregular basis.
And also, if you're labelingfoods as cheat meals, what
(13:49):
message does that send to yourbrain and to you and to your
family and maybe even to yourkids?
It's like you're doingsomething wrong, that you should
feel bad because you'recheating.
That's diet culture.
In essence, that's the harmfulmessage of diet culture.
(14:12):
Now here's what I teach mypatients and try to model myself
.
I eat for nourishment most ofthe time, so I eat whole
plant-based foods, a lot offiber.
In terms of quantity andvariety, I count colors and not
calories, and so I make sure tohave at least three colors.
I aim for five now at each mealto have the widest range of
(14:37):
micronutrients possible.
But you already know that drill.
Variety is the spice of life.
Make sure to eat as manydifferent colors of whole foods
coming from plants fruits,veggies, legumes, whole grains,
nuts and seeds, herbs and spices, nuts and seeds herbs and
(14:58):
spices.
Second rule of healthy eating isbelief.
Space for joy.
Now, if a birthday cake is onthe table, enjoy a slice,
mindfully, slowly, withgratitude, intentional enjoyment
, and zoom out.
One meal is not going to makeor break.
(15:19):
You Think in weeks and monthsand not in single days or, even
worse, in single meals.
What we try to do here in thefamily is to avoid moral
language when it comes to food.
So we don't call foods good orbad.
We call them health-promotingor less nutrient-dense.
(15:43):
But you're not bad for having abag of chips.
You're human and you're stillworthy of health, even if you
eat ultra processed foods hereand there.
Now, another rule that I havefor myself is I try to learn my
triggers.
Some people can moderateanything and others do better
(16:05):
having stricter rules oravoiding certain foods
completely.
There's no shame either way.
Just make sure to know yourself.
Now for me, going on a wholefood, plant-based diet, I have
guardrails up.
The rules are clear.
I eat whole, minimallyprocessed plants for 99% of my
(16:25):
calories, and these rules helpguide most of my dietary choices
.
I'm the happiest when I'meating healthy.
My medical conditions are atbay, my digestion is great.
My mood can't be better.
I'm performing athletically atmy peak and so, for me, having
this rigid rule of eating awhole foods, plant based diet,
(16:48):
it serves me well.
That's why I understand thatthis diet is not for everyone.
For a lot of people, they don'twant to be plant-based, they
don't want to restrict certainfood groups, and I respect that.
That's why the 80-20 rule is soimportant to consider, because
in this way you enjoy all of thefood grooves that you want, but
(17:11):
you try to eat most of yourcalories from whole and
minimally processed plants.
Also, we need to get rid ofthat last supper mentality.
You don't need to eat all thethings now, they'll still be
there tomorrow.
And that scarcity mindsetcreates overeating.
(17:35):
And there's actually a book onthat by Michael Easter.
Go, go check it out.
I think it's called ScarcityBrain or something like that.
He also wrote Comfort CrisisGreat books, go go check them
out.
And the last rule, and probablythe most important of all I've
talked about it multiple timesAim for about 80% of your
(17:59):
calories coming from nutrientdense foods and 10 to 20% can
come for or from treats andexperiments and flexibility.
It's not all or nothing.
Play the long game.
That's what will determine yourhealth outcomes in weeks,
months and even years.
Now, when it comes to choosingyour own dietary pattern, it's a
(18:28):
mindset shift that you need Now.
Healthy eating or plant-baseddiets are a lifestyle, not a
test, and the goal isn't to passsome nutrition exam, it's to
feel good and to live long andto love your life.
I personally really enjoyeating this way because my
identity revolves around healthand revolves around trying to
(18:52):
avoid the medical conditionsthat once made me sick, and so,
for me, adopting strict, rigidrules around whole food,
plant-based eating for most ofmy calories have served me well,
but I do understand that thatwon't resonate for some of you.
The 80-20 rule probably appliesto most people here, where
(19:13):
you're not going to have torestrict or block out certain
foods.
You can just enjoyultra-processed foods and
unhealthier foods in moderation.
But you need to know whatmoderation means, and moderation
means a certain quantity or acertain dose, and the dose
depends on the food.
(19:33):
So certain foods are sounhealthy that the dose is close
to zero is probably better, forexample, trans fats or
saturated fats.
But some foods are justunhealthy because they're
calorie dense and nutrient poor,not inherently bad.
So these foods, they simplyneed to be consumed in
(19:55):
moderation and making sure thatyou're getting most of your
calories from whole plants willensure that you're getting all
the nutrients you need to behealthy, as well as your fiber.
And then if you indulge andexplore ultra-processed foods
inside of a calorie-controlleddiet, well then so be it.
(20:15):
The goal is to build arelationship with food that's
flexible, sustainable, forgiving, really focused on the long
haul, and ask yourself if I hadto eat like this forever, would
it work?
Would I be able to sustain it?
For me, I went plant-based in2012, and at the time of
(20:37):
recording, we're June 2025.
And so this diet works for me,and if you answer no to that
question, then you're notbuilding habits.
You're basicallywhite-knuckling a diet.
Now, willpower will work for alot of people, but for most
(20:58):
people my career as a doctorwould say willpower is a finite
resource, and if you fightbiology long enough, biology
usually wins.
So if you're really reallytrying to restrict yourself and
go against your identity,consuming a diet that you really
don't like, it is likely notable to be sustained over the
(21:21):
long term.
So let's wrap this up.
My key takeaways are that cheatdays they create shame cycles
and treats can be mindful andguilt free and enjoyed by people
even on the healthiest ofhealth journeys, and one
off-track meal doesn't ruineverything.
(21:42):
Progress is about consistencyand doing health most of the
time over the long term.
Now, sustainability over thelong term means being flexible
and choosing with intention.
Intentionally enjoying anultra-processed meal is okay,
(22:06):
and I'd say it's probablyhealthier for your brain and for
your mood.
You don't need to be perfect,you just need to not give up,
right?
The most important thing is onthat spectrum of health that
goes from 60% of your caloriesfrom ultra-processed foods, 30%
from animal products and 5% to10% from whole, minimally
(22:29):
processed plants the way theaverage canadian eats.
Try to maybe make some swapsand modify the recipes you
already eat to add more wholeand minimally processed plants
to it.
Focus on what you're adding toyour plate instead of what
you're removing or restricting,and the healthier foods will
(22:50):
naturally crowd out the bad onesand you see me using the
language of the bad one.
We really need to try to changeit towards having healthier,
nutrient-dense foods replace themore nutrient-poor,
hyperpalatable andover-consumable ones, right?
(23:12):
So if you're eating chili,maybe consider throwing a can of
black beans or lentils in therein order to crowd out the red
meat.
If you're consuming anultra-processed yogurt, well,
maybe make sure to add berriesor even seeds to it to just
increase the nutrient density.
(23:33):
The moral of the story is toreduce ultra processed foods and
animal products to a dose thathas not been deemed dangerous or
unhealthy, and for most peoplethat would be about 20% of daily
calories and keeping 80% ofyour calories coming from
(23:53):
nutrient-dense foods.
If you look at the 2019 updateof their Canadian food guide,
50% of the plate is fruits andveggies, 25% are whole grains
and the other 25% focuses onprotein, making sure to put
emphasis and to focus onincreasing the amount of plant
(24:15):
protein in your diet, and if youdo that, you are, by default,
on a very healthy diet Right on.
I hope you enjoyed this episode.
I hope you saw the nuance andthe pros and cons of calling
diets cheat days or cheat meals,or restricting and shaming
(24:39):
yourself into eating in acertain way.
When someone says I eat reallyhealthy during the week and I
really go all out during theweekend, it makes me question
the relationship that they havewith food, and for a lot of
people, it's not the food thatthey need to change.
(24:59):
It's their mindset and theirrelationship with the foods they
eat Right on.
I hope you enjoyed this episode.
I hope created some reflectionon the relationship that you
have with food.
Definitely reach out on mysocial medias or on my website,
plantbaseddrjulescom, if youhave any comments or things you
(25:20):
want to add or subjects you wantme to cover Right on.
You have an awesome day.
We'll see you in the nextepisode.
Peace, hey, everyone, go checkout my website
(25:43):
plantbaseddrjulescom to findfree downloadable resources and
remember that you can find me onfacebook and instagram at
drjulescormier, and on youtubeat Plant Based Dr Jules.
Hey everyone, welcome to Season 2 of the Dr Jules
Plant-Based Podcast, where wediscuss everything from
plant-based nutrition to themain pillars of lifestyle
medicine.
Hello everyone, and welcomeback to another episode of the
podcast.
Today we're going to be talkingabout cheat days or, as some
(00:33):
other people might call it,maybe treat days or the binge
days.
Basically, I'll be talkingabout what I think about these
(00:54):
days and if they could or shouldor can fit inside of a healthy
dietary pattern.
The goal for me is always tobuild balance without the guilt.
Maybe have a different opinionon how I see cheat days.
That for some people helps themlabel foods or days of eating
as good or bad, so for a lot ofpeople it actually creates guilt
(01:15):
around food.
That's really something I'mtrying to debunk and work on and
help people recognize thatsometimes this can actually
backfire.
Every single person trying toeat healthier will run into this
concept at some point.
Should I have a cheat day?
Can I treat myself and still behealthy?
(01:38):
Dr Cormier, you're telling meto eat as less processed foods
as I can.
Can I eat some ultra-processedfood once in a while?
Or I messed up?
I ate very unhealthy on Sunday.
Can I just restart on Monday.
Now, if any of those ideassound familiar, this episode is
(01:59):
for you, because the truth isthat the way we think about food
matters just as much as what weeat.
Let's start with what a cheatday actually is Now.
(02:21):
Typically, it's a day whensomeone takes a break from
healthy eating or from theirstructured or more restrictive
healthy eating plan.
Now, maybe on that day youdecide to have pizza, donuts,
ice cream, or maybe you justdecide to dive into all three.
Now, for a lot of people, theidea of a cheat day is well,
(02:44):
I'll eat clean all week and thenI will go wild on Saturday.
Now, I do understand the appealof that Now who doesn't like a
guilt-free snack?
But this type of mindset canactually backfire.
Why can actually backfire?
(03:09):
Why, well, because it sets up agood versus bad food dynamic
and it reinforces that healthyfood is punishment and junk food
is reward.
And, as I would say to anypatient of mine, that's a
slippery slope.
The concept of labeling foodinherently good or bad can
create guilt and shame whenyou're eating the so-called bad
(03:33):
food.
I really do think that allfoods can coexist on a healthy
dietary pattern.
Is what you're doing most ofthe time over the long term that
counts.
And maybe if you want to eat achocolate bar, just eat a
chocolate bar, and I dounderstand that for some people
(03:55):
that's easier said than done.
Let's talk about the all ornothing trap.
Now I don't know if you've everheard of this, but typically it
would sound like I already hadthe muffin, so might as well
have fries too.
Well, I was doing so well onthis diet, I was rocking it, but
(04:17):
then I had cake and I blew itand I just went all out for the
whole weekend and I'll startagain on Monday.
Now, just a few weeks ago, Isaw this patient.
We did a body compositionanalysis on him with the
InBodyScan 580.
This basically measures thecomposition of your body in
(04:40):
terms of its proportion of water, fat and muscle.
It's a fantastic tool to reallybreak down what you're made of.
And during one of theseconversations my patient said
well, it's funny, I don't eatmore than 1300 calories per day,
but still I'm gaining weight.
(05:01):
Now I know it's a very difficultsubject to talk about, but no
one here is defying laws ofthermodynamics.
Calories in, calories out, withsome nuance, is actually
basically the foundationalpillars of how we maintain
energy balance.
(05:22):
If you are in a negative energybalance, meaning that you're
eating less calories that you'reburning, um well, then you're
losing weight, and if you areeating more calories than you're
burning, then you are gainingweight.
Now I do understand that thisenergy expenditure part of the
equation is made out of fourthings your BMR, your
(05:45):
non-exercise activitythermogenesis, or incidental
exercise.
Your foot thermogenesis,meaning the fuel needed to burn
and to break down and digest andto absorb calories from the
foods and beverages you consume,and also the actual exercise
you're doing.
Now certain medical conditionslike Hashimoto's or PCOS, might
(06:10):
impact some of these energyexpenditure types, like, for
example, your BMR, but not to anextent where, over time, it
would do anything to defy theselaws of thermodynamics.
So over time, over the longterm, if you are in a negative
(06:33):
energy balance, you lose weight.
If you're in a positive energybalance, you gain weight.
Now that patient said I eatsuper healthy.
All week I just eat salads, I'mfor sure in a calorie deficit,
but on the weekend I drink wineand I eat maybe out with friends
, and can't understand why myvisceral fat is at 220
(06:58):
centimeters squared and I have a46% body fat percentage.
This patient was overweight anddealing with all sorts of
conditions like type 2 diabetes,hypercholesterolemia,
hypertension, sleep apnea andfatty liver, and didn't
understand why he was in acalorie deficit but not losing
(07:22):
weight.
Now, the reality of it is isthat he's not in a calorie
deficit and that's why he's notlosing weight, because on the
weekend he tends to go all out.
Now, if you're in a 200 caloriedeficit from Monday to Thursday
, which means four days ofdeficits, which means about 800
(07:43):
calories, and then on theweekend you drink 12 beers, eat
three takeout meals and eatchips before going to bed, you
are absolutely going toannihilate that 800 calorie
deficit.
And for a lot of people, thefact that they ate healthy
during the week justifies goingall out on the weekend.
(08:06):
And this definitely createssome kind of all or nothing trap
, or good versus bad or healthyversus guilty type feeling.
Now, this type of mindset iseverywhere and it's toxic.
Now, one slip won't ruin yourhealth, just like one workout
(08:27):
doesn't make you shredded.
You cannot eat broccoli once amonth and think that it makes
you healthy, much in the sameway as eating one chocolate bar
here and there is not going tomake you unhealthy.
Health is a long game and youdo not have to be perfect.
So here's a way to reframe thisNow.
(08:48):
Imagine your progress, likebrushing your teeth.
If you miss one night, do youthrow away the toothbrush and
say, well, nevermind, I guessI'll stop brushing forever?
Of course not.
You just pick it up back thenext day, right Now.
The same goes for eating well.
Now what if, instead of callingit a cheat day, we maybe call it
(09:12):
something more productive,maybe a treat day or, even
better yet, a treat mindset?
Not a binge, not a guilt trip,just intentional enjoyment.
It's okay to enjoy food thatisn't nutrient packed.
Now, I love a good vegan cookieand I do eat plant-based vegan
(09:36):
cakes when my kids have theirbirthdays.
But the difference is it's nota secret rebellion, it's not
done in shame and it's not areward for being good.
Treats are actually part of abalanced, flexible way of eating
, and when you allow themmindfully, you actually avoid
(09:58):
the restrict and binge cycle.
Now, most of my calories aresuper healthy.
I really enjoy feeding my bodywith healthy, nutrient-dense
food.
I eat whole foods for 99% of mycalories, but I do not feel
(10:18):
guilty at all when I overindulge, and when I do, I just go back
to eating the same way the nextday.
I know that if I eat vegancakes and vegan cookies and
ultra processed junk, that's anormal part of life.
It's a normal part of enjoyingfood and enjoying culture and
(10:41):
enjoying the traditions ofcelebrating with family.
The issue is that most peopleeat ultra-processed foods for
over 60% of their daily calories, whereas we should probably try
to limit these calories toabout 5 to 10%.
So the reality the averageCanadian consumes 60% of their
(11:05):
calories from ultra-processedfoods, 30% from animal products
and 5 to 10% from whole plantswhole minimally processed plants
like fruits and veggies andlegumes, nuts and seeds, and
whole grains.
Now, if we look at thescientific literature and try to
find what probably is a healthybalance, you'll probably run
(11:28):
into the 80-20 rule 80% of yourcalories coming from minimally
processed plants in a state asclose as the way mother nature
created them, basically eatingfoods that grow in the ground,
from a tree or from plant, andtrying to limit animal products
and ultra-processed foods toless than 10% of calories each.
(11:52):
So 10% coming fromultra-processed foods or 10%
coming from animal products or20% from whatever the heck you
want.
If you are eating 80% of yourcalories from healthy,
nutrient-dense foods, that verylikely will compensate for the
(12:13):
nutrient-poor foods that make upthe remaining or the rest of
that 20% of calories.
When we look at callingsomething a cheat day, we have
to be real and they do havedownsides.
Now, after restricting all week, the floodgates tend to open
(12:36):
and people tend to eat way pastsatiety, meaning way past their
fullness cues.
They end up overeating justbecause they are restricted all
week and they're craving.
These foods also set off anemotional roller coaster where
they eat, they feel guilt, thenthey feel shame and then they
(13:06):
start over just giving up andeating ultra-processed foods or
calorie-dense foods as a part oftheir routine and, honestly,
for your body and your health.
There's a little bit of ametabolic whiplash that happens
when you flood your body withsalt, sugar, fat and alcohol and
it's basically just not greatfor digestion, for blood sugar
stability and definitely formental health.
(13:26):
Eating these foods willprobably impact your sleeping,
impact your mood and increaselikelihood that you'll consider
increasing the amount ofcalories that are coming from
ultra-processed foods on aregular basis.
And also, if you're labelingfoods as cheat meals, what
(13:49):
message does that send to yourbrain and to you and to your
family and maybe even to yourkids?
It's like you're doingsomething wrong, that you should
feel bad because you'recheating.
That's diet culture.
In essence, that's the harmfulmessage of diet culture.
(14:12):
Now here's what I teach mypatients and try to model myself
.
I eat for nourishment most ofthe time, so I eat whole
plant-based foods, a lot offiber.
In terms of quantity andvariety, I count colors and not
calories, and so I make sure tohave at least three colors.
I aim for five now at each mealto have the widest range of
(14:37):
micronutrients possible.
But you already know that drill.
Variety is the spice of life.
Make sure to eat as manydifferent colors of whole foods
coming from plants fruits,veggies, legumes, whole grains,
nuts and seeds, herbs and spices, nuts and seeds herbs and
(14:58):
spices.
Second rule of healthy eating isbelief.
Space for joy.
Now, if a birthday cake is onthe table, enjoy a slice,
mindfully, slowly, withgratitude, intentional enjoyment
, and zoom out.
One meal is not going to makeor break.
(15:19):
You Think in weeks and monthsand not in single days or, even
worse, in single meals.
What we try to do here in thefamily is to avoid moral
language when it comes to food.
So we don't call foods good orbad.
We call them health-promotingor less nutrient-dense.
(15:43):
But you're not bad for having abag of chips.
You're human and you're stillworthy of health, even if you
eat ultra processed foods hereand there.
Now, another rule that I havefor myself is I try to learn my
triggers.
Some people can moderateanything and others do better
(16:05):
having stricter rules oravoiding certain foods
completely.
There's no shame either way.
Just make sure to know yourself.
Now for me, going on a wholefood, plant-based diet, I have
guardrails up.
The rules are clear.
I eat whole, minimallyprocessed plants for 99% of my
(16:25):
calories, and these rules helpguide most of my dietary choices
.
I'm the happiest when I'meating healthy.
My medical conditions are atbay, my digestion is great.
My mood can't be better.
I'm performing athletically atmy peak and so, for me, having
this rigid rule of eating awhole foods, plant based diet,
(16:48):
it serves me well.
That's why I understand thatthis diet is not for everyone.
For a lot of people, they don'twant to be plant-based, they
don't want to restrict certainfood groups, and I respect that.
That's why the 80-20 rule is soimportant to consider, because
in this way you enjoy all of thefood grooves that you want, but
(17:11):
you try to eat most of yourcalories from whole and
minimally processed plants.
Also, we need to get rid ofthat last supper mentality.
You don't need to eat all thethings now, they'll still be
there tomorrow.
And that scarcity mindsetcreates overeating.
(17:35):
And there's actually a book onthat by Michael Easter.
Go, go check it out.
I think it's called ScarcityBrain or something like that.
He also wrote Comfort CrisisGreat books, go go check them
out.
And the last rule, and probablythe most important of all I've
talked about it multiple timesAim for about 80% of your
(17:59):
calories coming from nutrientdense foods and 10 to 20% can
come for or from treats andexperiments and flexibility.
It's not all or nothing.
Play the long game.
That's what will determine yourhealth outcomes in weeks,
months and even years.
Now, when it comes to choosingyour own dietary pattern, it's a
(18:28):
mindset shift that you need Now.
Healthy eating or plant-baseddiets are a lifestyle, not a
test, and the goal isn't to passsome nutrition exam, it's to
feel good and to live long andto love your life.
I personally really enjoyeating this way because my
identity revolves around healthand revolves around trying to
(18:52):
avoid the medical conditionsthat once made me sick, and so,
for me, adopting strict, rigidrules around whole food,
plant-based eating for most ofmy calories have served me well,
but I do understand that thatwon't resonate for some of you.
The 80-20 rule probably appliesto most people here, where
(19:13):
you're not going to have torestrict or block out certain
foods.
You can just enjoyultra-processed foods and
unhealthier foods in moderation.
But you need to know whatmoderation means, and moderation
means a certain quantity or acertain dose, and the dose
depends on the food.
(19:33):
So certain foods are sounhealthy that the dose is close
to zero is probably better, forexample, trans fats or
saturated fats.
But some foods are justunhealthy because they're
calorie dense and nutrient poor,not inherently bad.
So these foods, they simplyneed to be consumed in
(19:55):
moderation and making sure thatyou're getting most of your
calories from whole plants willensure that you're getting all
the nutrients you need to behealthy, as well as your fiber.
And then if you indulge andexplore ultra-processed foods
inside of a calorie-controlleddiet, well then so be it.
(20:15):
The goal is to build arelationship with food that's
flexible, sustainable, forgiving, really focused on the long
haul, and ask yourself if I hadto eat like this forever, would
it work?
Would I be able to sustain it?
For me, I went plant-based in2012, and at the time of
(20:37):
recording, we're June 2025.
And so this diet works for me,and if you answer no to that
question, then you're notbuilding habits.
You're basicallywhite-knuckling a diet.
Now, willpower will work for alot of people, but for most
(20:58):
people my career as a doctorwould say willpower is a finite
resource, and if you fightbiology long enough, biology
usually wins.
So if you're really reallytrying to restrict yourself and
go against your identity,consuming a diet that you really
don't like, it is likely notable to be sustained over the
(21:21):
long term.
So let's wrap this up.
My key takeaways are that cheatdays they create shame cycles
and treats can be mindful andguilt free and enjoyed by people
even on the healthiest ofhealth journeys, and one
off-track meal doesn't ruineverything.
(21:42):
Progress is about consistencyand doing health most of the
time over the long term.
Now, sustainability over thelong term means being flexible
and choosing with intention.
Intentionally enjoying anultra-processed meal is okay,
(22:06):
and I'd say it's probablyhealthier for your brain and for
your mood.
You don't need to be perfect,you just need to not give up,
right?
The most important thing is onthat spectrum of health that
goes from 60% of your caloriesfrom ultra-processed foods, 30%
from animal products and 5% to10% from whole, minimally
(22:29):
processed plants the way theaverage canadian eats.
Try to maybe make some swapsand modify the recipes you
already eat to add more wholeand minimally processed plants
to it.
Focus on what you're adding toyour plate instead of what
you're removing or restricting,and the healthier foods will
(22:50):
naturally crowd out the bad onesand you see me using the
language of the bad one.
We really need to try to changeit towards having healthier,
nutrient-dense foods replace themore nutrient-poor,
hyperpalatable andover-consumable ones, right?
(23:12):
So if you're eating chili,maybe consider throwing a can of
black beans or lentils in therein order to crowd out the red
meat.
If you're consuming anultra-processed yogurt, well,
maybe make sure to add berriesor even seeds to it to just
increase the nutrient density.
(23:33):
The moral of the story is toreduce ultra processed foods and
animal products to a dose thathas not been deemed dangerous or
unhealthy, and for most peoplethat would be about 20% of daily
calories and keeping 80% ofyour calories coming from
(23:53):
nutrient-dense foods.
If you look at the 2019 updateof their Canadian food guide,
50% of the plate is fruits andveggies, 25% are whole grains
and the other 25% focuses onprotein, making sure to put
emphasis and to focus onincreasing the amount of plant
(24:15):
protein in your diet, and if youdo that, you are, by default,
on a very healthy diet Right on.
I hope you enjoyed this episode.
I hope you saw the nuance andthe pros and cons of calling
diets cheat days or cheat meals,or restricting and shaming
(24:39):
yourself into eating in acertain way.
When someone says I eat reallyhealthy during the week and I
really go all out during theweekend, it makes me question
the relationship that they havewith food, and for a lot of
people, it's not the food thatthey need to change.
(24:59):
It's their mindset and theirrelationship with the foods they
eat Right on.
I hope you enjoyed this episode.
I hope created some reflectionon the relationship that you
have with food.
Definitely reach out on mysocial medias or on my website,
plantbaseddrjulescom, if youhave any comments or things you
(25:20):
want to add or subjects you wantme to cover Right on.
You have an awesome day.
We'll see you in the nextepisode.
Peace, hey, everyone, go checkout my website
(25:43):
plantbaseddrjulescom to findfree downloadable resources and
remember that you can find me onfacebook and instagram at
drjulescormier, and on youtubeat Plant Based Dr Jules.
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