Why It’s Okay to Indulge Every So Often
In a world where “clean eating” and strict diet regimens dominate social media and popular culture, it can be easy to feel guilty for indulging in your favourite foods. However, the truth is, allowing yourself the occasional treat is not only acceptable — it is actually beneficial for your overall wellbeing.
Rather than viewing indulgence as a setback, it should be recognised as a balanced part of a sustainable, healthy lifestyle.
The Power of Moderation
Moderation is key when it comes to maintaining a healthy relationship with food. Completely restricting yourself from foods you enjoy often leads to feelings of deprivation, which can in turn increase cravings and the likelihood of binge eating later on. Research from the Journal of the Academy of Nutrition and Dietetics (2014) suggests that rigid dietary control is strongly linked to overeating episodes and poorer mental wellbeing.
Allowing yourself to enjoy treats in sensible portions prevents the “all or nothing” mindset that traps many people. Instead of swinging between extremes, moderation encourages consistency, which is the real driver of long-term progress.
A slice of cake at a birthday party or an ice cream on a sunny day is not going to derail weeks or months of effort. In fact, it often reinforces positive behaviour by keeping your diet enjoyable and sustainable.
How Much Is Too Much?
While enjoying an occasional indulgence is encouraged, it is still important to exercise self-awareness. A rough guideline suggested by nutrition experts such as the British Dietetic Association (BDA) is to apply the 80/20 rule — eating nutritious foods 80% of the time, and allowing for more relaxed choices 20% of the time.
This approach strikes a balance between fuelling your body with what it needs and maintaining the flexibility to enjoy food socially, emotionally, and culturally.
Problems arise when treats become daily occurrences or if they start displacing essential nutrients. For example, replacing a protein-rich lunch with fast food consistently could hinder recovery and energy levels. Similarly, if one indulgence becomes an excuse for an entire week of unchecked eating, the calorie surplus could accumulate.
Awareness, not perfection, is the goal.
Indulgence Will Not Reverse Your Progress Overnight
One of the most persistent myths in diet culture is the fear that a single meal will undo months of work. Scientifically, this is simply not true.
Weight gain and fat gain occur over time due to a sustained calorie surplus, not from one high-calorie meal. According to research published in the International Journal of Obesity (2000), a person would need to consistently consume around 3,500 extra calories to gain one pound of fat. One indulgent meal might result in temporary water retention or bloating, but it will not significantly impact body composition.
Moreover, taking mental breaks from dietary precision can actually improve long-term adherence. Studies in the journal Appetite (2017) show that individuals who allow occasional “diet breaks” experience improved diet satisfaction, lower psychological stress, and better results over extended periods.
In essence, treating yourself once in a while can recharge your motivation and prevent burnout.
Building a Healthier Relationship With Food
Enjoying your favourite foods without guilt is part of building a healthier, more sustainable relationship with food. Restrictive attitudes often lead to cycles of guilt, shame, and unhealthy behaviours, whereas flexible approaches encourage respect and appreciation for your body’s needs and wants.
A mindset shift from "good" and "bad" foods towards balance, choice, and nourishment is critical. You are not morally superior for eating broccoli nor morally inferior for enjoying pizza. Food is fuel, but it is also culture, emotion, memory, and experience.
Choosing to indulge occasionally is not about “falling off the wagon” — it is about embracing real life and recognising that a healthy diet should be adaptable, enjoyable, and free from fear.
Conclusion
Indulging in food you love is not a failure; it is part of a realistic, healthy lifestyle.
Moderation ensures consistency, small treats prevent binge behaviour, and occasional indulgence has no meaningful negative impact on your progress.
Eating is not merely a biological function — it is a human experience that deserves to be enjoyed without unnecessary guilt.
Next time you fancy a slice of cake or a takeaway with friends, enjoy it wholeheartedly, knowing that your body — and your progress — will be just fine.
References:
Westenhoefer, J. (2014). 'Dietary restraint and disinhibition: Is restraint a homogeneous construct?' Appetite, 82, 32–40.
British Dietetic Association (BDA). (2020). 'Food Facts: Balanced Diet'.
Dulloo, A. G., Jacquet, J., & Montani, J. P. (2012). 'Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview'. Obesity Reviews, 13(2), 183–192.
Wing, R. R., & Phelan, S. (2005). 'Long-term weight loss maintenance.' American Journal of Clinical Nutrition, 82(1 Suppl), 222S–225S.
