Are you wondering if it’s possible to eat treats and stay healthy at the same time?
You’ve probably heard conflicting advice. Some say you need to ditch all the treats, while others suggest tricking yourself with healthier versions.
Enjoying treats can be included in a healthy diet. Yes, you read that right! Eating your favorite goodies, in moderation, is the key to long-term health success.
This post is all about tips to incorporate treats into your lifestyle while still maintaining health goals. We’ll explore why the “all-or-nothing” approach doesn’t work, how a little indulgence can go a long way, and how you can shift your mindset around food for good.
Avoid Restriction to Prevent the Diet “Rebound”
How many times have you said, “My diet starts tomorrow”, only to spend the rest of the day bingeing on everything in sight?
Setting strict restrictions creates what’s called the “diet rebound” effect. You promise yourself no cookies, no chips, no pizza, and then, boom, you end up overeating all those foods at the slightest temptation. Sound familiar?
Ditch the deprivation and remember: Food is meant for fuel AND enjoyment.
When you get so hung up on all that “deprivation noise” in your brain, you don’t actually end up enjoying the food anyway. Which is the entire point of eating it! This leaves you feeling guilty, yet still wanting more. After that whole spiral happens, you realize how gross you feel from eating extra junk food.
By allowing yourself to actually enjoy treats every day, you’ll find that these foods lose their “forbidden fruit” excitement. They’ll feel less exciting over time, helping you to naturally eat them in moderation.
Next time you want a treat, take time to think about enjoying it without guilt. Think about how you feel afterwards. This will change how you feel about treats. After some practice, you may even realize you don’t want that treat anymore. If you don’t enjoy eating it in the moment, you might decide it’s not worth feeling less energetic afterwards and skip it or pick something else.
It may seem counterintuitive, but taking it slow and enjoying daily treats can help you reach your goals and stay healthy faster than harsh restrictions.
Quick Tip:
Include a mindful treat or 2 in your day, like a few pieces of dark chocolate or a cookie. Then actually enjoy it, without feeling guilty! Knowing you can enjoy a treat later makes it easier to skip unplanned treats in the moment.
Escape the “Scarcity Mindset”
This one goes along with the rebound effect.
We’ve all been there. You tell yourself, “I can’t have that slice of cake,” but suddenly, it’s all you can think about. Even if you didn’t want it before, the restriction makes it seem ten times more appealing. This is called the scarcity mindset, and it’s human nature to want what you can’t have.
When you deprive yourself of treats, your body and brain react with feelings of scarcity. This leads to overeating or even “bingeing” as soon as temptation strikes. Telling yourself, “I can’t have desserts or carbs anymore,” causes you to want all the less nutritious foods even more.
This mindset can also lead to guilt. When you eventually “give in” to a treat, you feel like you’ve failed, which can trigger a cycle of self-criticism and even more overeating. The truth is, it’s not about willpower. It’s about reframing how you think about food.
Instead of saying, “I can’t have that,” try saying, “I can have it, but I’m choosing to wait until later.” This small shift in mindset gives you a sense of control and reduces feelings of deprivation. Pick a favorite treat, enjoy it mindfully, and move on without guilt. The more you practice this, the less power your cravings and “off-limits” foods will have over you.
Quick Tip:
Create a “treat ritual.” Decide on a treat you truly enjoy, sit down without distractions, and savor every bite. This changes the focus from mindless snacking to intentional indulgence.
Focus on Adding, Not Subtracting
One of the best ways to build a healthier lifestyle is to stop obsessing over what you can’t eat and start focusing on what you can add.
By adding more water, fresh fruits, colorful veggies, lean proteins, and movement into your routine, you’ll naturally crowd out less healthy habits.
Notice how eating nutrient-dense meals with plenty of protein can boost your energy throughout the day. Drinking enough water can stave off hunger pangs that often lead to snack cravings. And when you feel good physically, it becomes easier to stick to your goals without relying on restricting and will power.
Instead of making your diet all about saying “no,” shift your perspective to one of abundance. You’re not just avoiding treats for the sake of being healthy; you’re building a routine filled with foods and habits that help you feel light, energetic, and confident.
Quick Tip:
Start your next meal by adding one new healthy item to your plate. A handful of baby carrots, a slice of avocado, or a few strawberries can make a big difference when it becomes a daily habit. Check out this post for creative ways to add protein!
How Treats Can Help You Feel Mentally Balanced
Remember, being “healthy” isn’t just about physical health. Your mental health plays an equally important role. Feeling constantly restricted or guilty can weigh you down emotionally. This makes it harder to stick with your health habits over time.
Enjoying treats mindfully helps you feel a sense of balance and peace with food. It allows you to feel good about your choices and removes the pressure of perfectionism. Rather than aiming for “all or nothing,” try to find balance. It’s not about eating a perfect diet every day; it’s about creating a lifestyle you can maintain without stress.
Small indulgences, when paired with nutrient-rich meals and mindful habits, can boost your overall enjoyment of life. And after all, life is better with chocolate cake (or whichever treat you love).
Takeaway Actions to Build a Healthier Relationship with Treats
If you’re ready to enjoy treats while still working toward a health goals, here are some easy ways to get started:
- Plan Ahead: Include 1 or 2 treats in your daily routine that you can enjoy guilt-free.
- Shift Your Mindset: Replace “I can’t” with “I choose” and watch how your relationship with food changes.
- Add, Don’t Subtract: Focus on enriching your plate and lifestyle with healthy, satisfying options while leaving room for small indulgences.
- Practice Mindfulness: Savor every bite of your treats. No guilt, no distractions.
Remember, it’s all about balance. Treats aren’t “bad”—they’re part of a sustainable, healthy lifestyle when enjoyed in moderation. By making these small adjustments, you can ditch the stress of dieting and build habits that make you feel good physically, mentally, and emotionally.
Go treat yourself!
